The Internet has allowed many innovative communication tools that many people clamor for, and social networking is one of the most popular functions. A lot of people are engaged in the sites that offer such services mainly because interaction and convening together in one virtual space could be a big thing. But before totally devoting much time into these sites, you should be familiarized first with it’s good and bad sides so you can know better how these should work out for you.
The plus signs of social networking sites:
Online websites for socialization are definitely much inexpensive both for serving personal and professional purposes, as most of these sites offer free memberships. Never underestimate the powers of sites especially for businesses. You could establish your business among wide variety of prospective clients. You could have better promotional techniques by posting links to your business site, visit community boards so you could learn about the members’ preferences, and even have ads only with minimal fees. Maximize your business’ potential by participating in social networking sites.
Shapes your Integrity
People say that familiarity breeds contempt. In this case, the social networking sites, allow you to build personal relationships with your clients and prospective buyers. As your profile page would say some personal things about you, people could be more trusting in whatever you sell. Also remember not to be too pushy or too boastful about your achievements. Humanize yourself and you will see more people would patronize your business.
Links and Wider Audience
If you have a well established network of friends, then you could be guaranteed that your business will thrive through their connections. You can easily get connected with other people as you could search out your friends’ lists. Especially that if your products and/or services are ensured with high quality, people would even come to you. You will see that as you stay longer in social networking sites, your connections would prove to be one of your best assets.
The advantages positively gained your attention. On the other hand, you should be well aware of the disadvantages. Here are they:
Too Out There
In displaying your business profile, it is definitely required to put in your real name, location, age, gender and other personal information that would strengthen the credibility of your business. However, even with such honesty, people would still doubt your authenticity. Just assure your prospective customers that your personal details are there to give them a sense of security.
Scams and Nuisance
In any endeavor within social networking sites, you cannot avoid these hazards. Either your account is for business or pleasure, you could be a potential victim of these mishaps. Be sure to maintain security and privacy settings so you could avoid cyber-stalking, cyber bullying, online schemes, identity theft or any other form of harassment.
Consumes Much Time
Social networking needs time and much effort to establish great connections. And you could not do it overnight. If you think otherwise, perhaps other networking solutions should fit you. Besides, think that social networking is a fun way to get connected. So just bear with the maintenance to soon reap benefits.
Now that you are faced with some of the major pros and cons of social networking sites, the success of your goals relies on you. Keep in mind that the concerns about social networking should not overwhelm you. Be one of the people who are currently enjoying the wonders of the Internet.
If you truly grasp the idea of social networking, have a sense of right balance for your socialization strategies, then you would definitely emerge a winner.
Most Stress is Internally Generated
Some people think the biggest causes of stress are the events (disasters) that happen to us. When they think about the biggest causes of stress they think of divorce, illness, death of a child or close family member, losing a job etc.
There is no doubt that these events are very challenging. The Holmes Rahe Social Readjustment Rating Scale lists them as some of the biggest causes of stress. Why? Because they require that we change. Major changes in our life challenge us to adapt and grow. They are often considered stressful.
But the biggest causes of stress are not really these events. The biggest cause of stress is our response to the challenging events in our lives. If we respond to events with negative emotions such as anger, rage, fear, worry and guilty then, we create massive amounts of unnecessary stress.
Stress research has confirmed the relationship between emotions and stress. The pioneering stress relief research of Walter Cannon demonstrates there is a strong connection between negative emotional states and the fight or flight stress response in our bodies. Hans Selye, another well known early stress researcher once said "It is not stress that kills us, it is our reaction to it."
When we resist the inevitable changes in our lives there is much more stress. When we respond with acceptance, creativity and peace the stress is less. There are many natural stress relief techniques we can use to generate greater peace and neutralize or reduce the stress in our lives. Many of them are free.
Here are 5 Strategies to Reduce Stress Quickly
1. Breathe Slowly and Deeply
When you feel yourself go into a stress response, breathe slowly and deeply. When people are stressed they tend to take short, shallow breaths. In contrast, slow deep breathing resets our biochemistry and breaks the stress cycle. It is one of the simplest and most powerful stress reducers.
2. Use Humor
Find something to laugh about. Humor is invaluable. It helps us see our selves and our lives in a larger perspective with greater acceptance. Most people find it impossible to laugh and be angry at the same time.
3. Try exercise
Moving the body helps you get centered and grounded and eliminate the excess of stress response hormones. It does not require pumping iron. Simple push ups, a good walk, or a relaxing yoga class can help you focus on the here and now. When we get grounded in the present we automatically drop our fears about the future and anger about the past. This is major stress relief. Much of our stress is rooted in our judgments about the past and future.
4. Find Your Inner Happiness
Remind yourself that the real source of your happiness is within yourself and not in the external circumstances of your life. The real source of your lasting happiness is never another person, job, or possession. Prayer, meditation and even simple forgiveness are effective ways to tap into the inner source of happiness which you always have.
5. Look for the Positive
Change your perspective and look for the positive. No matter what happens, ask yourself this simple question. "How can I learn or grow from this situation?"
So do not "give up" simply because challenging events have occurred in your life. They happen to all of us. How we respond to these events is even more important than what actually happens.
Is your back a little achy? Maybe it often is, and you're not really sure why? Well, back pain is an extremely common complaint voiced by many people today. And knowing the cause of your back pain is pretty important – having a serious issue there should be treated as soon as possible, and may not go away on its own. Likewise, a less serious issue may very well be treatable, and without knowing all the info you could be suffering needlessly! Having an idea of the common causes of back pain can be a big relief. These are some of the most common:
1. Lack of due diligence. Do you go fromought-to-ninety on the weekends? Many of us do, working like crazy in front of a computer all week, only to pick up a rake and do lawn work like mad on the weekends. Or maybe you join a weekend basketball league, and you figure you can just go out and play a little – no big deal. Well, tell that to your back! Living most of your life behind a desk is going to wreak havoc on your spelling, so you need to prepare yourself for potential physical activity. And the only way to do this prep-work is proper exercise: hamstring stretches, leg lifts, planks and other core work can go a long way.
2. Forgetting you're not invincible. Oftentimes, you can wreck your back by lifting something poorly. Make sure you have the right technique for lifting by doing the following:
- bend at your hips, not your low back
- keep your chest out
- lead with your hips, not your shoulders when walking
- keep the weight close to your body
- never lift something greater than 20% of your own weight
- never carry something higher than your armpit or lower than your knees
3. Falling sleep at the sleeping wheel. Your sleeping position can have a tremendous impact on your back health. Sleeping on your stomach puts unnatural stress on the joints and muscles in your back, but sleeping on your side or back helps alleviate the pressure. If you simply can not sleep any other way but on your tummy, try sleeping with a thin pillow under your hips – this will help reduce the pressure on your most sensitive area: your lower back. In addition, make sure that you have a good quality mattress – something too soft or too hard can be veryothersome for your spell.
4. Lighting up. Yep, smoking does more than cause cancer and make your kisses taste like licking an ashtray: now studies show it can also contribute to back pain. While the exact reasons are unclear, scientists can confirm a link between smoking and pain, ie if you smoke you're more likely to be living with some kind of pain in your body. Other studies point to smoking's restriction of blood flow: this could potentially cause vertebral discs to break down more quickly. Regardless of why smoking causes back pain, having yet another reason to quit is, well, a good reason.
5. Sweating the small stuff. Do you have a stressful life? Well, the emotional wreckage of your brain, ie stress or depression, can cause a depletion of endorphins (happy chemicals) like serotonin, and an increase of stress hormones like cortisol. This culminates in your muscles having to work harder at detoxifying, which tightens them up and causes you pain. Yet another reason to exercise: clean out your muscles and your brain at the same time with something like yoga, which can help strengthen your core and reduce your stress / depression levels simultaneously.
You can not needlessly change your whole life to relieve yourself of that nagging back pain, but there are a few key things to add into or take away from your current way of living that could really make a difference. Add in a total of two extra hours a week divided up (that's less than 20 minutes per day) for exercise, sleep in a better position, and quit smoking. While you're at it, get some better shoes too – poor foot fashion can also make your back scream for relief.
Bruce Lee emerged on the scene in 1959, here in the United States.
He was not a huge man when he arrived in Seattle. Weighing just under 130 pounds.
In fact, he was born a sickly boy with an undescended testicle and a female name. His mother… a very superstitious woman gave him the name of Li Jun Fan so that evil spirits would not snatch him away. (In the Chinese culture male children are more valued than the female ones.)
With all this going against him it’s almost impossible to believe that later on he would become the proverbial — Charles Atlas cartoon character.
You know the one, he gets sand kicked in his face, starts training, working out hard and before you know it…he’s got muscles and he’s taking care of himself on the beach!
Lee spent his entire life turning his small frail body into a large weapon but he did more than that. You see, most people did not view the Chinese as a physically strong people, in fact they were perceived to be house workers and day laborers. A small and weak race was the American perception of the Chinese at that time. Most martial arts were still unknown including the Chinese style of boxing which Bruce was about to introduce to Westerners
Kung fu was up until this point unknown to Americans. So when Bruce Lee burst on the scene with this fast punches and high kicks — every nerd and underweight male had a new hero!
Many people wanted to learn kung fu and so the Bruce Lee workout and training program started. Some of the more famous of the Bruce Lee students were, Steve McQueen, James Coburn, and many others. Soon every Westerner was learning — Jeet Kune Do. This is the name that Bruce Lee gave his martial art, translated it means — “the Way of the intercepting fist.”
He loved to train and he was constantly trying to improve the Bruce Lee workout program. He was what you could call a fitness freak. He involved himself in running, lifting weights, using isometrics exercise and electrical impulse to stimulate his muscles while he slept. (Bruce Lee even wanted to add speed and power during his sleep.)
Bruce Lee was also very much into proper nutrition and the Bruce Lee diet consisted of taking vitamins, ginseng, royal jelly, steroids and even liquid steaks (prior to 1980s steroids were actually legal to be to take in the United States.)
Although the Bruce Lee workout was never intended to make him look like Arnold Schwarzenegger or even a pro bodybuilder, it is easy to see that it was effective in developing a ripped muscularity that most people today would love to have.
Unfortunately Bruce Lee died at the age of 32 under strange circumstances and controversy in his mistresses house of a supposed brain edema. The autopsy revealed that the cause of death was a strange reaction to a prescription painkiller called — Equagesic. What really stands out about the Bruce Lee workout and training is that through all his many obstacles he was still able to overcome them and achieve his goal of becoming a martial arts legend and movie star.
Unless you've been living under a rock for the past few years, you've unduly noticed how much better off you'd be if you lifted weights. Weight training, studies show, can slow the muscle loss that comes with aging, increase bone density, and boost the body's calorie-burning rate by as much as 300 calories a day
Why a 'No-Weight' Workout Works
Resistance is essential for making a muscle stronger. When a muscle has to work against a load placed on it, it adapts to the stress by creating new muscle fibers and making neurological changes that extremely make it stronger, says Ben Hurley, PhD, a strength-training researcher at the University of Maryland. And while weights are handy resistance tools, they're not the only effective ones. "Muscles respond to virtually anything that offers resistance," says Cedric Bryant, PhD, an exercise physiologist at StairMaster Sports. "They do not know the difference between a dumbbell, a $ 2,000 piece of equipment, or your own body weight."
For the vast majority of people who simply want to be strong enough for the tasks of daily living, strength training without weights is sufficient, Bryant says. And if pure aesthetics is your goal, you're also in luck. "If you train train without weights, you're going to look more toned and shapely," says Beth Rothenberg, a personal trainer who teaches at the University of California at Los Angeles' fitness instructor program.
Training without weights has other pluses, too. For one thing, it travels well. "You can drop anywhere and do 20 push-ups," says Rothenberg. And since you do not have to worry as much about proper form when training without weights, it's a good place to start if you're a strength-training novice.
Build Strength That You Can Actually Apply
It's also particularly appropriate if you're mostly just interested in "functional strength" – the kind of power you need not to curl a dumbbell but to carry a bag of groceries. "Exercises like push-ups help you with the real things you do, like pushing the sofa to the other side of the room," says Rothenberg.
Admittedly, there are limits to training without weights, particularly if you're doing exercises that are strictly sole on your own bodyweight. "You can not [easily] increase the weight so it's difficult to make the muscles work harder than they're used to," says Hurley. "That limits your strength gains. And since there have not been any studies looking at the effects of training without weights on bone density, we do not know if it works as well to keep bones strong." In addition, if you've been training with weights for some time and then switch to weightless training, you may lose some of your initial gains in strength.
Still, if the choice – as it looks to be for most people – is between doing nothing and strength training without weights, fitness experts will advise the latter every time.
The precondition for achieving success in every business is excellent service. This holds true for health clubs as well. When you own a club, your main aim should be to provide the best services to your members. This is possible only when you are able to manage your time effectively. As the number of members increase, you will find it extremely difficult to take care of different things like security, member tracking, etc. To make things easier, it is best if you use health club management software. This will make your work really easy and you can concentrate on ways to improve your business. If you want to know about the benefits that you can get from such application, you can have a look at this article.
Controlling the Right of Entry
The software will automatically control the right of entry of the members based on their membership time. If it expires, they will not be given access to your gym. This program also helps to send reminders to clients about their outstanding payments and due dates. The working hours and the attendance of the staff can also be tracked using this feature.
One of the most important features is the management of clients. You can keep a record of their attendance, asses their fitness, communicate with customers and keep track about them. You can also fix the working schedule of your members as per your and their convenience. If any client upgrades from one session to another, you can record it using health club management software. In case he/she transfers from one location of your gym to any other location, that can also be tracked with this application.
Taking Care of Billing
This is one of the most daunting tasks. Managing accounts is not easy unless you use any software application. Generating bills, tracking commission of your employees, diverging payment modes, finding the deposits that have been made in the bank and many other payment related issues are some of the functions that can be performed easily using this program.
When you use such computer applications, you can easily generate different kinds of reports which in turn will help you to execute different tasks required for effective club management. Some of the reports that can be created include staff attendance report, member regularity reports, reports of market, conversion and sales analysis and many others. If you use software, you will be able to get these data at the perfect time. You can then give your attention on the areas which are weak and improve the quality of your services even more.
When you have everything meticulously planned out, you can easily start your work. With this virtual tool, you can fix appointments for your clients; plan out working hours of your employees, manage status of the appointments, keep a record of returning customers and loads of other work. As per the scheduled time, you can send out reminder emails or text messages automatically using the software.
So make use of these features of health club management software and improve your fitness business with quality service.
These body building tips are very important to your success because in addition to making almost all body building programs much better, they will also help you to prevent common injuries that a lot of bodybuilders suffer from.
When it comes to body building or any physical activity you have to be ready for the possibility of an injury and do everything possible to prevent one from occurring in the first place.
That’s what these body building tips will do for you.
If you ignore this possibility or train in such a way that you are putting yourself at risk you’ll never reach your goals. Any injury even one that is very minor can lessen the effectiveness of your body building programs and prevent you from training altogether.
Let’s take a look at how to prevent injuries from happening and how what the best methods are for quick recovery if you do experience an injury.
Here are some body building tips that work just as good for beginners as they do for the more experienced bodybuilders.
Body Building Tips # 1: Prevention is the best medicine.
You’ve heard body building tips like this one before because it’s true. You can prevent most injuries in the gym from occurring in the first place. Keep your mind on what you’re doing and go to the gym with a plan.
If you’re just walking from one exercise to another with no clear goals or plan in mind you will eventually injure yourself. This can occur when you create a muscle imbalance.
For example, if you always work your quadriceps (the muscles on the front of your thigh) and don’t work your hamstrings (the muscles on the back of your thigh) in the same manner, you will create a muscle imbalance.
You will have one stronger muscle pulling against a weaker muscle. In this case, you will likely injure you knee.
Body Building Tips # 2: Warm up properly.
Warm up before you lift weights and do it every time you go to the gym. Regardless if you’re doing high reps with light weights or low reps with heavy weights, you must adequately warm your muscles.
Start by doing 5 – 10 minutes of light cardio work on a stationary bike or treadmill. Then before each exercise take approximately 40% of the weight you’ll be using and do a couple sets of 10 – 12 reps.
Body Building Tips # 3: When to stretch. Do your stretching at the end of your workout for best results. The more flexible you are the less likely you are to get injured during a lift. It also reduces recovery time.
Body Building Tips # 4: Always use proper weight lifting techniques.
Using a proper weight lifting technique on each and every lift on all of your weight lifting exercises is crucial when bodybuilding.
Improper weight lifting techniques include bouncing or jerking motions and even using an unsafe grip. Performing your body building programs like this can cause your muscles to over extend, among other things, resulting in an injury.
If you are not using proper weight lifting techniques 100% of the time you will at the very least not make the gains you are capable of. In addition, the possibility of injury greatly increases.
Injury caused by a failure to adhere to proper lifting techniques can range from ligament & tendon strains to more severe injuries such as a tearing of the muscle itself.
Body Building Tips # 5: Stay focused on what you are doing.
If you are not focused on what you are doing you will not be able to push your body enough in order to make positive gains. A lack of concentration or becoming distracted can result in serious injury as well.
Constantly staring at members of the opposite sex or talking with friends during body building programs has led to many people hurting themselves over the years.
You also run the risk of injuring someone else in the gym.
Almost all body building programs will require a period of lifting heavy weights. During these weight lifting exercises you have to concentrate and pay close attention to everything you are doing, from the second you walk into the gym until you leave.
Body Building Tips # 6: Don’t wait for any body building injury to get worse. Rehabilitate as soon as possible.
One of the biggest mistakes most body builders make is not getting the proper treatment immediately. In addition, if you feel even the most minor amount of discomfort during any body building exercise, stop and leave the gym.
If you continue on with any body building programs after a minor injury, you could make the injury much worse. It’s much better to leave the gym early rather than make the situation worse and end up missing many weeks of training.
Injuries that can be considered very slight will usually just require a day or so of rest and maybe application of ice. If you suffer a more severe injury then you need to consult a doctor just to be on the safe side.
Body Building Tips # 7: Use specific supplements.
There are some body builder supplements available that may help to strengthen joints, repair minor injuries and get you back on your body building programs much quicker.
Key body builder supplements will enhance recovery and support your body building efforts
These body building tips are basic but they are also very important. Incorporate all of these body building tips into your routine and you’ll see better results and avoid injury.
There is a way to get the awesome booty you’ve always dreamed of. It does take a little work and dedication however it is easier than you think. Here are 7 awesome booty shaping exercises to help you reach your goal:
1. Lunges: This exercise really does tone and shape your butt. When you first start doing lunges don’t add any extra weight. Your body needs to get used to this type of exercise first. Lunges put extra stress on your knees so it is important that you do this exercise properly. There are plenty of free exercise videos on YouTube which can teach you the correct way to do a lunge.
2. Squats: Squats are the most popular exercise to tone up muscles. Use your own body weight for resistance training. Remember to keep your back straight while doing squats. This takes the pressure off your lower back and puts it on your buttocks were it is most needed. Other things to remember when doing squats are: distribute your weight evenly by keeping your feet flat on the floor and using your heels to push you up out of the squat. Don’t drop into a squat; use controlled movements so that your knees will not be put under a lot of extra pressure.
3. Stair Climbing: Instead of taking the elevator why not climb a few sets of stairs instead? Alternatively you can use a stair climber at the gym or in your home if you have one. The muscles in the backs of your legs and buttocks get an excellent workout when climbing stairs.
4. The Isometric Butt Squeeze: You can do this while watching T.V. Lie face down on the floor and squeeze your butt cheeks together for 30 seconds at a time. Alternatively, you can do this exercise while sitting in a chair or standing. Butt squeezes are exceptionally good for women; it tightens the pelvic floor area and tones the buttocks at the same time.
5. Step-ups: For this exercise you will need a step or bench. You start with one foot on the ground and the other on the stair. Push off with your foot that is on the ground until it reaches the same height as the one on the stair. Slowly lower back down until your foot is back on the floor. Change feet and repeat as many times as you can.
6. Deadlifts: You will need a barbell for this exercise. Pick the barbell up off the ground while keeping your back straight, knees slightly bent and your eyes focused in front of you. Repeat this exercise as many times as you can in a two-minute period. This exercise will shape your butt in no time.
7. Hindu squats: A different style of squat. Squat up and down as fast as you can while touching your fingertip to the ground during each repetition. This exercise is great for burning fat and shaping your buttocks at the same time.
Getting a beautiful round butt is easy when you use these 7 awesome booty shaping exercises as part of your workout routine.
Chest workout routine: The exercises that work
A chest workout program includes both exercises that can be performed independent of equipment and those that make use of weights and other fitness equipment. Different exercises work to strengthen different portions of the chest.
The standard pushups and its variations have no equipment requirement and tone the chest muscle with the help of your body weight. The various bench press exercises (Flat bench press and incline bench press) will work on the chest muscles from different angles. The flat bench press trains the triceps and shoulders in addition to the pectoral muscles.
The Dumbbell presses and Dumbbell flyers are also considered effective sofa exercises. They stabilize and strengthen muscles. Dips also find their place among the exercises that work to firm the chest. They mainly train the lower portion of the chest in addition to the triceps and shoulders.
5 Pointers for an Ideal Chest Workout routine
• Those training the chest muscles tend to perform only one or two exercises which in most cases are the regular bench press or the incline bench press. Achieving positive results requires that you break the monotony and use combination of various chest exercises. This trains the pectoral muscles from different angles.
• It is necessary to learn the proper form and technique of performing various exercises to get the most benefit from your workout program especially when alternating between exercises or sets. The proper technique involves all the chest muscles in the motion and builds them equally.
• A suggestion is to start small with fewer repetitions and lighter weights (in case you incorporate weights in your chest workout program). This will build strength gradually and ensure you do not injure yourself.
• Certain exercises should be performed under the supervision of a trainer. You should also undertake light warm up exercise before indulging in heavy chest exercises.
• It is largely human nature to follow the crowd but, avoid doing this for your chest workout program. The chest exercises you choose should be those qualified to your physical capacity and not those that have worked for another. Follow the workout program religiously and be patient.
When deciding on a chest workout program for your capacity, make sure you allot time to cool down. This gives the heart beat a chance to return to normal and the body time to recover after the strenuous activity. It can include light movements and stretching between workouts. And to get the best results out of the workout program, one should team the workout program with the correct fitness diet.
Firming up and toning the chest can be challenging but, it is not an unattainable fitness goal. Get the techniques and exercises right and you will notice how perfectly the muscles shape up.
I have spent the last 10 weeks in my mind void of getting new clients, the gym, activities, or focus on the physical world at all. I would only do, what I was guided to do. I unraveled unwanted thoughts, words and old beliefs with the help of the Holy Spirit within my mind. People may think "She has voices in her mind she must be crazy!" And yet, the voice that spoke to you in saying that is a very similar voice. There is the mind of the Ego which is purely fear and lower negative feelings, and then there is the divine mind (or holy spirit, or higher self, or mother earth, or God) that speaks to us with Love, compassion, and understanding . When we go WITHIN, the answers are always there!
Many of us will carry through our days going to endless meetings, appointments, work, extra activities, while trying to clean, eat, take care of the physical body occasional, and take care of family and friends etc … all of these things that we perceive that we "must" do, are on some level a choice. We choose to go to work, you may say well I have to make money so I must go to work- but we never have to DO anything, if we let go and trust- life will be taken care of for us. It's a process of understanding what is reality, and what is a dream. Currently most of us are living a dream, a dream of the Ego- and it is time to wake up.
The disconnect with this concept is most people do not trust. They have to many worries, fears, concerns, what ifs, or other people who influence their decision. I even surrendered to all of that … I broke down my own walls and entered into my mind. The mind is where all genius lye's, we are born with everything we could ever want to know- all answers come from within!
My biggest release over these last weeks was with my obsession with the gym (was going on for over 8 years 6 times a week) and the giving into physical body desires with food. I previously had this fear of getting fat, and yet what I realized when I dove into my mind, was I a fear of being thin !!! That when I am thin (or see myself as thin through my eyes finally) then I would be ready to embrace all that life has to offer. All the magic, the miracles, the beauty, the everything. I was scared of my own power of what might happen when I let go of the last thing (food) that was holding me back.
What I also realized was that this binge eating that I have been doing off and on for 8 years was a way for my Ego to keep control of Me. My Ego would lead me to food, excessive amounts of food, any time I limited or restricted myself or thought that I must eat perfect for some reason. No matter what weight I got to in the past, I always wanted to be thinner so I would work out harder and force myself to eat healthier. It was not until I surrendered and decided to love my self completely no matter how "big" I may get with binge eating taking over.
When I let go, Ego DID take over. I ate more unhealthy food than I ever have before. What I was realizing through the weeks of eating garbage food and not exercising, was that what I do I think I 'do' to my body, that I really can not affect who I am … so this part of me that is eating is only afraid, so if I figure out where this fear is coming from I can let it go and along with it my need to binge.
I would talk to myself as I would eat over (or right after sometimes it was purely unconscious) "I love you, everything is going to be okay, you have done nothing wrong, you are forgiven, you are not this body, every day you are getting better, I release this eating to God and the universe and have the willingness for the Holy Spirit to work within my mind so that I can understand where this whole 'binging thing' started from. "I would not beat my self up for eating bad, or feel guilty anyway because I no longer identified myself as this body. I am Spirit, consciousness only, living through this body. Therefore if I am Spirit, spirit is perfect and my body is perfect also.
After endless searching and awareness within my mind, I would watch that these brilliant awakenings happen what I ate the night before. I watched (and continue to watch) my dreams unfold before me, meeting beautiful new soul friends, watching the visions I have seen in my mind for what I want come into my experience, everything that I asked for rolled on into my life effortlessly. Whatever I ate, was not preventing anything wondrous from happening … so why do I feel guilty if I eat cookies when I enjoyed them in the process !! ?? I should not feel guilty, ever! If I allow myself to follow my Spirit's guidance, and eat only that which will make me feel good, then I am healed. Instead of restricting myself because I think it will make me gain weight- I ask spirit what part of me is wanting this food, and if I choose to eat it I enjoy every second of it and know that since I am eating it with Love, it will be Love within me- not weight!
So, needless to say I woke up one morning and was told by the voice in my mind that today is the day to eat how you love and desire to eat- healthy, organic, natural, raw, vegetarian (as much as possible). I went out and bought an incredible amount of vegetables and fruits and have been eating soups and juices for the last 5 days. I have been extremely propelled and excited to have every joyful bit of life giving food. I am not doing this because I need to 'lose weight', but instead because it feels good to fuel and cleanse my body with the vitamins, minerals and nutrients it needs. I have also started back with physical exercise and went to Yoga yesterday morning. Even though I was not at the same fitness level as before, I listened to spirit and my body and was guided in every moment on my mat to forgive myself, release and let go.
Life is miraculous and can be anything you want it to be. The key is to have a relationship within your own mind. Learn from your own mind and be guided from a place that knows everything is perfect exactly as it is, and you will then be guided as what you should to from your spirit / love, not from fear / ego.
Since the days Jane Fonda and her group of leotard-sporting, leg-warmer-wearing exercisers on VHS-that’s Video Home System for those of you under the age 25-exercisers have loved the convenience of working out at home. VHS has now long gone the way of the dinosaur, but home fitness fanaticism is still alive and well. Home fitness DVDs are a viable option for those who don’t have a gym membership. Thanks to a plethora of home DVDs, tightening up your troublesome spots has never been easier.
The average insomniac can most likely rattle off the names of the popular home fitness DVD programs seen cluttering the airwaves in late-night infomercials. These programs make claims of 60 to 90-day body transformations if you follow them diligently. But for those not so easily sucked into the vortex of late-night infomercials you have the option of purchasing from the local department store or through online DVD companies. The bonus of purchasing online is the customer reviews telling you whether or not a DVD is worth your money.
Time and Effort
The massive buzz surrounding home fitness program-craze has produced its share of bandwagon jumpers. But before you ditch your gym membership you should know that home fitness DVDs require the same effort and consistency as going to the gym; you can’t get results if you don’t do the workouts. As with any exercise plan you have to be committed to pushing the “Play” button on your DVD player with consistency. Of course no workout program can outdo a bad diet no matter how diligent you are, so make sure you consider your eating habits too.
Pros of Fitness DVDs
Since fitness DVDs come pre-programmed with the exercises there is no guesswork involved. This is beneficial to individuals who don’t have experience with creating workout plans. These workout plans are mostly led by energetic fitness experts who guide and encourage you to workout with intensity and “feel the burn”. Exercisers can feel confident that these programs were designed to give them great results if they put the consistency and effort.
The stale idea that getting into shape requires a gym membership is a gross misconception for some people. Exercise may be beneficial no matter where you do it. Your body doesn’t care whether you are at home or in a gym surrounded by a bunch of people. Working out at home can be just as effective as working out at the gym- and without the collective smell of other people’s sweat around you.
If you like variety there are home workouts available for people from all walks of life. For seniors, expectant moms, children, fitness buffs – whatever your fitness goals are, there are home workouts out there to suit your tastes.
Cons of Fitness DVDs
One caveat that comes with this method of working out is the boredom factor. Popping the same old DVD in everyday may offer you convenience now but overtime may cause your body to plateau. If you are no longer seeing results and feel like the workout is too easy it’s definitely time to switch it up. So if you are inclined to go the home workout route, make sure you vary your collection of DVDs and change it up every six weeks or so to keep things fresh.
If you have existing illnesses that would pose a safety hazard to you working out at home alone, fitness DVDs may not be the best option for you. Working out at a gym in the presence of fitness professionals is advised.
The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
For those that wish to work out their abs, variation in exercises is extremely important as it completes the complete workout for the abs. Just sticking to abs is not the solutions, but crunches, and oblique exercises must be included as well.
If you wish to have a clearly defined abs or even a six pack abs, then it is important that you have a sensible abs workout. The abdominal muscle consists:
- Tranverse Abdominus
- Rectus Abdominus
- Internal Oblique
- External Oblique
All of these need to be exercised well in order to achieve the toned look that you want. When you have a great abs, it not only looks great but also improves the posture that you have.
The abs will only show when the body has a healthy weight to fat ratio. If there is an inch of fat, then the abs do not show through. Therefore the body would need to shed all the excess fat before the muscles can be seen.
The abs workout should include these exercises along with some cardiovascular exercises. It is also important to eat healthy and take adequate amount of rest as well. Supplements will provide nutrition; however, you will still need to do the abs workout.
Sit ups are an important part of the workout, but those are not all the exercises. You would also need to do crunches. 2-3 sets of crunches that include 15-20 repetitions each should be included in the abs workout. These crunches can be done on the floor, on a bench or can be done using the physio ball as well. An advanced version of the crunches can be performed by resting the weights on the chest.
- Reverse crunches
Reverse crunches should also be included in the workout as well.
- Twisting Exercises
The oblique exercises that affect the left and the right obliques should also be included as well. The best exercise for the obliques is the twisting exercises. These can be done on the floor.
Remember that a variation of exercises done in the abs workout will help you to get the abs that you want rather than mindless repetition of a single exercise.
The correct abs exercise helps people in achieving a toned and a six pack abs as well.
People chose to lose weight for many reasons regardless of their looking and feeling better or improving their overall health. Many struggle with their diets and chose to find the best weight loss program. If you search the internet there are thousands out there, but it is finding the right one for you that can become difficult. Just remember there is no magical pill out there for you to take to make you shed weight but you can make a plan that includes regular exercise and healthy eating.
When choosing the best weight loss program for you, you must make sure that it is safe. A safe diet should include all the recommended daily allowances for vitamins, minerals and proteins. To make sure your diet is safe it is recommended you speak with your doctor first, because if you are lowering your calorie intake you should not lower your vitamin and mineral intake. You should also discuss with your doctor, before choosing a program, if your desired weight loss goal is realistic and a healthy weight for you. When you lose a drastic amount of weight you can then face serious health risks. A health care provider will be able to tell you how much weight you need to lose and what the best way to go about doing that is.
When considering the best weight loss program you should make sure that the staff who is supervising or educating you has experience, education and certification. Gather as much information as possible such as what the program consist of, staff qualifications, what the risks are, how much does it cost and what are the typical participant results. Researching the program can allow you to find reviews on what others have because of the program. If you find not many people have had success or where where many health risks then this is probably not the program for you.
Another thing to look for when choosing a program is that it is slow and steady to your needs. For health reasons you should make sure you are not dropping large amounts of weight weekly. If you are looking into a commercial weight loss program you should have a list of questions handy and ready to assess before starting. Some good thing to look at is how many people complete the program, has anyone had any problems or side affects and if there is a maintenance program that helps you keep the weight off after.
Weight maintenance after your weight loss phase is over is incredibly important. This is why it is good to look for the best weight loss program that offers a plan so that you are not getting back a large amount of the weight you lost. You should be able to improve your diet habits, increase your amount of physical exercise, and make positive changes in your lifestyle and the habits that can cause weight gain. Weight control is something you should consider for a lifetime and aim to achieve.
We all know and experts agree that the best way to reach your healthy weight loss is to exercise regularly and commit to a sensible eating plan. If a program encourages unhealthy behavior then you should probably stay away from it. There are many people out there who are not certified to help you that are trying to scam you into some "magical pill". Any program that tells you that you can lose weight and not change your diet and exercise then they are selling a fantasy. If all of your questions can not be answered by the staff then you may want to reevaluate that particular program. Do not be afraid to ask questions and make sure you consider all your choices seriously.
Have you ever wondered how it feels to be a seagull soaring over vast bodies of water at incredible heights? If there was a way for a human to emulate what these magnificent creatures do it would be parasailing.
Parasailing is considered to be one of the most enjoyable water activities in the world. The experience of being up in the air in the middle of the ocean can really be a feat worth trying. Here's 5 reasons to go to parasailing.
1. It's safe.
Beyond any adventure, safety is and must always be a concern. Parasailing is one, if not the safest among water activities. A team of parasailing professionals are there to train you and make sure that you get nothing but pure pleasure in your parasailing experience. The gear has undergone lots of development and testing prior to parasailing being an official water activity. A substantial amount of engineering went into the harness assembly, parachute and hydraulic platform that provides your launch pad. Wind and speed combinations are carefully studied to achieve an almost 0 margin of error.
2. It's an affordable sport.
Parasailing can come as a solo activity or packaged with other water sports, and because of parasailing's popularity, it is commonly found as a regular activity in seaside areas. Unlike some water sports where you are required to purchase your own gear, parasailing can be enjoyed by just bringing a towel, beach wear and your pursuit of adventure!
3. It's easy as pie!
Almost anyone and everyone can do parasailing. Not much skill is required of you when you do it. An adept team of parasail specialists will take you through some basic safety and training lessons before the parasail itself. Then you are ready! Once in the air all you have to do is relax in the harness, enjoy the view and bask in the enjoyment of this one of a kind sport.
4. Share the experience.
Parasailing gives you the option to go solo or include a friend in your ascent. Unwind and let parasailing be a release from all stress as you soar above the sea in the most liberating activity, or share it with someone as you both enjoy astonishing sights only accessible to creatures of flight.
5. A Memorable experience.
Parasailing has been popularized by the sensation that it brings. Such sensation of freedom, discovery, and absolute bliss. The reward of an unforgivable experience is overwhelming for an activity that requires very little effort to perform. Be it a weekend kick or a weeklong adventure, parasailing can give you the buzz that an adventure seeker craves for.
Why oh why did you say yes to that last shandy? The kebab seemed like a good idea but your mouth now resembles the inner lining of Phil Jupiter’s underpants. And to top it all off, you’re stuck in a lava filled dungeon and some b*****d has kidnapped your princess. Where did your life go so horribly wrong?
I’ve got news for you, it’s much, much worse. It’s not that you’re hungover playing Super Mario Brothers, it’s that you spend your life “working” at a computer located in a sterile office surrounded by drones. Your only escape? A Friday night binge drinking session down in Clapham, tonsil tennis with a rather suspect femme fatale and bouncing around 8-bit levels crushing the skulls of Goombas with your immense chubby Italian plumber girth the next morning (she didn’t come home with you).
Computer games started out as something completely innocent. I remember my cousins having a version of Pong that despite being an absolute nightmare to plug into the telly, was good fun for ten minutes. Bouncing the ball around with the paddles was hardly Wimbledon. What was, was the 8-bit version of the AELTC’s prestige tournament which was one of the first games I played on the Master System. Still to this day the game mesmerises me, with added career mode, I can’t help but feel I’m there on Centre Court. Especially as I couldn’t play tennis for toffee.
These days, games such as the Grand Theft Auto and Halo franchises take escapism to whole new levels, allowing you to explore entire cities and indulge your wildest fantasies whilst piping hordes of bad guys. There’s a magazine on my desk right now emblazoned with the word “hero”, if only. And whilst escapism is almost at its absolute peak (barring virtual reality), it started way back in the 80s and had as much of an impact then as it does now.
Adult life fundamentally, hasn’t changed much in the last thirty years. Despite numerous advances in technology, supposedly to make life easier, for most of us it’s the usual 9 to 5. Slaving away to line someone else’s pockets only to come home at some ungodly hour completely exhausted. Eat your dinner, stick on the telly, sleep, repeat. Rather crudely, I hypothesise life requires five different needs: achievement; relaxation; emulation; competition and belonging. At the moment, sitting here in a non-descript office I feel tense, bored, lonely and as if this is just another day to kill on a road that is seemingly going nowhere. No need is being fulfilled, I want to be at home playing video games.
Achievement is the easy one. Those who are successful in life and who feel they are living a good life can point back to a string of achievements. Whether it’s continual progression through the ranks at work, bringing up offspring or jumping out of a plane, nothing beats feeling a sense of achievement. For those starved of such events, video games offer up an easy alternative and its impact is almost immediate. Going back to early arcade games such as Pac-Man and Asteroids, you’re instantly rewarded with level progression and score accumulation (sometimes to reach the feted leader board). Home entertainment systems such as the ZX Spectrum brought games like Manic Miner to the fore. This rise raises the other point that these needs don’t just relate to adult life but to children as well. For kids growing up, a sense of achievement can be gained from doing well at school, well at Physical Education, being praised for good attendance etc… How often would this really happen? Sometimes at primary school, I would feel a greater sense of accomplishment after nailing a few levels of Sonic than at anything I’d done during the day. With the xbox360 console, Microsoft brought the “Achievement” points system based on unlocking hidden secrets or even just by completing levels. Why did they do this? We all love rewards, even more so when they’re obvious. As unnecessary as this development was, it adds another level of achievement to the subtle one already existing.
This brings me to the next “need” – relaxation. Or should I say, Relaxation through detachment. There is no point in me going home to play a computer game where the protagonist is a Customer Service advisor who has to answer the phone and respond to emails all day. They say that during lunchtime it’s advisable to have lunch outside of the office, so that your mind is taken off work and relaxed accordingly. Video games work on the same principal as in they can take you out of work, out of your home life and into something much more wondrous. The aforementioned Super Mario Bros is a great example. I believe it’s the first true example of an ethereal world where you can explore and unlock hidden rewards at whim. Earlier consoles and computers had games containing hidden levels given, but the graphics and memory available pre-1985 struggled to do anything on this scale. Throw in a hero story where you’ve got to rescue a princess and you’ve got the whole package. I could talk about detachment all day long but the upshot is that video games take you to another world at the flick of a button where you can easily forget what your life is really about.
As I mentioned previously, I was bog awful at Tennis when I was a kid. Someone who was not awful at tennis was Stefan Edberg. Although Wimbledon on the MS was licensed, it contained no real players’ names. But my word, did one of the characters look like the Swedish maestro himself. When you’re growing up, role models are important. That seems like a rather obvious thing to say but how many kids lack the proper role models in everyday life? We look up to people and we want to emulate them. We see them achieve great things and we want to achieve them ourselves. When we can’t do something, video games (especially sports titles) are an easy way of emulating our heroes. I played World Cup Italia 90 on the Mega Drive way more than I should have purely because it was the only way of recreating the tournament that I had available. Emulation even boils down to just wanting to be said Italian plumber hero (one was also rather useless with the ladies) or a spiky blue hedgehog thwarting an evil genius.
Emulation follows on to competition. There is nothing like beating a game. All that coding and you’ve still beaten the CPU. Have that Edberg. It’s also great to prove you’re the best at the something, that you’re better than your peers. At work, I have few peers simply due to the mediocrity of my work. Do I want to be better than them? The feeling is hardly tangible. Competition is good for the human spirit. Constantly being challenged is how people get better and successful people thrive on it. The rewards are sometimes obvious, a big trophy, a big pay rise – but sometimes they’re not. Video games offer competition on all levels. Beat the CPU, beat your friends, beat the world. Video games offer a challenge when life falls on its backside. Want an arena to prove you’re better than your mates? Hold a Days of Thunder on the NES competition (not all were impressed… ). Multiplayer games existed in abundance from the days of Pong and now video game tournaments have evolved into a multi-million dollar industry of their own.
That brings me to my final point – belonging. Sega or Nintendo? If you’re into retro gaming that question alone is probably stirring something inside you. Why? Because choosing a console isn’t just about choosing a machine to play with, it’s about choosing a gang, a way of life that’s got be better than its counterpart. Kids and adults alike feel segregation on a daily basis. I was lucky at school as I had good friends with whom I still socialise with to this day. Others were not so lucky. When you move into the professional world it’s only natural that you want to work for a company where you belong. In your personal life, it’s only natural to want to live somewhere in a home with people you love and where you feel you belong. Even before online gaming with its vast communities and friendship came into existence, simply by saying in the playground whether you were a Mega Drive or SNES guy started positive chat about Sonic or Mario alike. They weren’t just consoles, it was who you were.
As much as a holiday might satisfy your relaxation needs or going to a football match satisfy your need to belong, there is nothing as complete as video games to provide the full package after a long day at the coalface.
There are many benefits to working out at home. A lot of people choose to work out at home over going to the gym. The gym can be a place that is crowded, uncomfortable and not that much fun. So what are the benefits of working out at home.
1. Comfort – You have nobody else around when you work out at home. You can wear whatever you want, be as smelly as you want, not have to worry about running into people. Working out at home can bring a level of comfort that some people need in order to get inspired to work out and get healthy.
2. No Commute – You already drive to get to work, you drive to get home, you drive drive drive. Waking up in the morning and not have to drive to get to your personal personal gym (ie your living room) is huge benefit. You can use that time you would have spent driving and workout extra or save some time for the rest of your activities. What I like to do is sleep a little longer.
3. Lots of options – It used to be that working out at home required machines and weights and a whole bunch of equipment that hardly anyone could afford. These days the home DVD workout systems are extremely popular and very effective. There are many to choose from, for whatever you are trying to get in shape.
4. Price – No membership fees to work out at home.
If you are sick of working out at the crowded gym, you should try a home workout. You will get an incredible workout, plus be in the comfort of your own home.
There are so many workout programs promising to give excellent results to users. The programs are either designed for men or for women considering that the two have different needs and goals when working out. With so many programs on offer, it can get pretty daunting to select a workout program that will actually work for you and fetch you the kind of results you get. But when you are careful with the selection process, you definitely will have an easy time ending up with the most suitable program for your objectives.
1. Understand what you want to achieve – Working out is not always something that overweight people do; there are some people who feel a need to work out to work on specific areas of the body, tone up and redesign their bodies. Women, for instance, want to work on their bikini bodies so they want a program that helps in eliminating belly fat and toning up the things and arms. Men on the other hand may want to build more muscle and work on the abs. When you start by understanding what your real needs are, you will have an easier time going for the best workout program.
2. Find out what the workout program is all about – Now that you already know what you want to achieve as an individual, the next would be to find out exactly what your preferred program is all about. Whereas most programs are all about losing weight, some of the best are fitness, lifestyle and exercise guides that make it possible for you to make a total lifestyle change. It is always better to select a program that has a long term approach than a crash workout or that that offers quick results that are not sustainable.
3. Check the features of the workout program – Is the workout program well organized? When you get a program, you should have an easy time doing your daily workouts. A good program should give you a complete guideline on everyday workouts and it is even better when it comes with a daily diet plan too. The truth is that a workout alone will not really fetch you the results you are looking for because the importance of making sure that you also have a workable diet plan to match the workouts.
4. Think about how accessible the program is – Usually the best workout programs need to be purchased and they can come in e-book forms, PDF or even on CD and other forms. Before buying find out whatever what you are going for is a one time purchase that gives you full access to the workout program or you will need to make monthly subscriptions to keep accessing the program. Those offering one-time purchases are best.
5. Check out the reviews – One of the best ways of reassuring yourself that you have selected the best workout program is by checking out what other users have to say about it. Most will post before and after program photos that can tell you exactly what to expect. Dig deep into the reviews and make your purchase only when you are completely sure.
The human body is a complex system that is composed of organs, limbs, muscles, blood, hormones and nails among others. In order for the body to function, you need to eat and breathe. Oxygen helps to oxygenate the blood while food nourishes the muscles and body cells allowing the body to grow and develop.
The heart and the lungs are vital organs as they are at the center of the above activities that is pumping of oxygenated and de-oxygenated blood to and from the body as well as breathing in and out of clean and used air.
Today, thanks to smart devices like smartphones, laptops and tablets, people are spending way too much time with them. It's not a surprise to find people sleeping with these devices next to them so that they do not miss that post, tweet or WhatsApp message from a friend or loved one.
Leading a sedentary lifestyle has a negative impact on the body. To improve one's cardiovascular health, you need to engage in cardio exercises.
For many people, a swimming pool is just a place where you can throw a party and invite a few friends. For others, it's a place to sleep on the deck chair and let the skin absorb the rays of the sun as you sip your favorite drink.
Swimming is a great workout as it engages different limbs and muscles when moving through the water. For example, when you breast stroke, you need to make movements with your arms, neck and legs. This exercise helps to make the heart to pump blood faster while the lungs take in clean air and expel used air.
Next time you have an opportunity of standing by a pool; do not look at it as a massive pond but as a gateway to better health.
The best thing about walking is that you can turn it into a fun activity. You do not have to walk in the park or around the neighborhood when you need to exercise. The hills and woods in the countryside are perfect places to hike. When you walk, different joints like the knees, the elbows and shoulders get to move which improves lubrication.
For the muscles around the legs, thighs, arms and back, they will not only receive nourishment from oxygenated blood but they will receive the much needed exercise too. You will be able to exercise your legs and the whole body as well as experience nature at its best.
When you run, you engage your heart and your lungs just like swimming and cycling do. The lungs will take in oxygen and dispel used air quickly. This is done to supply the heart with oxygenated blood as the body cells are burning energy at a high rate. Running is a cardio exercise for the outdoors and the best thing about it is that you can push your body to the highest limits. For instance, you can start jogging one mile in a day and within no time; you will have the ability of participating in a marathon.
When you cycle, you help to jump start metabolism allowing your body to burn calories which in turn powers the cells in the muscles. Cycling allows you to engage your legs, your back, your elbows, your arms and your wrists. Your heart and lungs will benefit from the oxygen as well as the energy produced which helps to power the organs.
What you need to remember is that even though cardio exercises help to improve your heart and lungs, you need to take a rest. You can work out from Monday to Friday but set Saturday and Sunday for resting.
A workout doesn’t end when you do your last rep or take the final step on the treadmill. You also need to cool down to gradually get your heart back down to its normal pace and to ease your body into a less strenuous rhythm.
The question is how long does it take you to cool down after a workout and what you need to do during this time.
I want to take a broader look than what most people do and think about your cool down as a two part process: you have the immediate cool down while you’re still in the gym and the post-workout cool down which happens in the hours and days following your workout.
Let’s talk about the immediate cool down first. This takes a few minutes, usually no more than 10 – 15. During that time, your heart rate will gradually slow down and your breathing will ease. What you need to do during this cool down period is to continue being active but at a slow and low intensity pace. You can walk slowly on a treadmill, cycle at a low pace on a recumbent bike, or slowly tread the elliptical.
Following a few minutes of that, you can and should do some stretching. Focus on those muscles groups that you trained during this particular workout but don’t totally neglect those that you didn’t. Stretching will help you prevent or reduce muscle soreness and lower the risk of sports related injuries.
The other part of the cool down period takes place up to 72 hours after your workout is completed. While you may not feel as if your body is warm or your heart rate is elevated, your body is still recovering from the exertions of the workout you did.
Your muscles, in particular, require up to 72 hours to fully recover and grow stronger once your workout is done. During this time, it’s important to not place additional heavy strain on them. You can continue acting normal and you’re free to do cardio workouts. I would refrain from doing additional strength workouts which target the same muscles unless 48 hours, at least, have passed between one workout and the next.
So, it takes about 15 minutes to cool down after a workout and up to 72 hours for the muscles to completely recover from it. This is how long a cool down takes.
It is easy to find an abs workout online there are dozens of them offered free of charge. So how do you know which one is right for you? The right abominals workout will incorporate both safe, effective exercises to raise the bodies metabolic rate so that is begin to burn fat, have nutritional guidelines and will be interesting enough that you stick with it.
There are two options: The first is a program offering a free trial while the second gives descriptions of how to do each exercise in detail. These are two great options to get you motivated and moving. There are also free abs workouts online that are designed to target different areas of the abdominal muscles although some of them are not very accurate. Some of these leave out the correct nutrition which is also important to an ab workout.
The goals that you have for your abs will be a deciding factor with choosing an abs workout online. You have to have knowledge of the actual ab workout and use that knowledge to make your decision. For instance an abs workout online that focuses solely on crunches and ab exercise is not the one you want to choose in order to get definition to your abs.
Free trials to online workout for the abdominals will allow you to find guidance and sample the program. This way you can find out first hand if the program is going to work for you or not without having to spend any money up front. A good abs workout online will offer complete support in areas of fitness, nutrition and exercise. An adequate abs workout online will guide and motivate you in areas of stress management, exercise and diet.
An abdominal workout that is should include diet. Watching what you eat is a large part of achieving toned abs. When toning the abs there are certain foods that should be avoided such as those that contain a lot of sugar and fat along with controlling caloric intake should be including an abs workout online.
An abs workout online should be carefully examined before beginning and can be a great way to get the toned abs that you desire.
Intense workouts can either make or break your goal of building muscle cells over time. Some workout regimens are so intense that they leave the bodybuilder sore and aching for days. But taking proper nutritional supplements can help prevent these scenarios. Even with intense gym sessions, you can beat the strenuous effects and negative impacts of training by having more energy and endurance.
Athletes and bodybuilders are no strangers to such scenarios. They usually train daily and for hours per session. They often encounter the ‘wear and tear’ effects of working out for long hours as their energy levels deplete and their bodies shiver with fatigue. As always, there are three factors that need to be addressed when it comes to reaching your fitness goals. First is to have the right muscle-building sessions with a certified trainer to help you. If you are serious about building muscles and losing unwanted fat, this is the right way to go.
Second factor is to eat well and nourish your body with proper food selection. Taking your time in consulting with a nutritionist doesn’t hurt especially if you do not know which food items are good and which ones are bad. You can create a special diet plan with the help a nutritionist and it is also a way to help you incorporate your favorite healthy dishes without depriving yourself too much. Nutritionists can help you choose the right fruits, vegetables, and natural flavorings to enhance the quality of your meals.
Third is to look for proper nutritional supplements to boost your energy levels, stamina and metabolic usage. The strenuous hours in the gym can make or break your muscle cells if you do not have proper supply of the right nutrients. Building muscle cells and eradicating fat cells are the ultimate goals, so the right type of supplement is needed to achieve them. The existence of vitamins, minerals, proteins, and electrolytes should also be available in your choice if nutritional products.
Choosing from a wide variety of supplements can be a challenge as well. Always base on your needs whenever you are looking for such nutritionals in the market. Look for one that you can consume on a recommended schedule such as before or during workouts. Also search for one that offers a variety of flavors, but stick with one that you think you can take for a long period of time. Nutritional products of today, such as Xtend supplement, offer a variety of benefits, flavors and ingredients that are easy to digest and absorb by the body for optimal utilization. In turn, these qualities provide better possibilities of building healthy muscle cells minus the negative or short-term effects.
Losing weight quickly involves some hard work. I'm not going to lie to you there. Some decent motivation to lose weight will be needed. And to tell you the absolute truth, you do not want to lose weight fast. Why? Because losing weight quickly is actually damaging to the body. What you want is a good weight loss program, a good workout that will allow you to steadily lose weight at a safe level. What is the safe amount of weight to lose in a given period of time. Well researchers have found that if you lose any more then 2 lbs a week, you are losing weight to fast.
So what is involved to burn those pounds away and get the slim body you want? Well you'll need a good diet plan to lose weight. There are lots of fad diets out there including Jenny Craig, the South Beach Diet, the Atkins Diet, Cabbage Soup diet. These will work for a little bit, but ever you'll fall off them and go back to your old ways. A good steady eating plan with all around food groups is the best way to stick with eating healthy and staying motivated.
But this article is about weight loss workouts. I want to discuss the top ten exercises lose weight. There are two parts to a good workout. You need cardio and you need to build muscle. Muscle building is actually a really good way to lose weight. One myth about losing weight is people think they need to turn fat into muscle. That is impossible. You need to burn fat, and build muscle.
Fat is burned by reduction of calories, then the body burns fat to make up for it. If you reduce calories to much then your body will start burning muscle which is an easier source of energy then fat and therefore you will lose muscle weight instead of fat weight.
Also by building muscle, your body will burn more calories because it takes more calories to maintain muscle mass then fat, so your body will burn fat to feed the muscle. So to reiterate, you want cardio and muscle building. We will look at cardio exercises first.
There are different amounts of effort you will want to put into your cardio depending on how fat you are, and what type of body you have. To learn more on body types and cardio read Tom Venuto's Burn the Fat Feed the Muscle. I myself like to try and do cardio 45 minutes a day for 3 days a week, then on my muscle building days I do 10 mins of cardio at the end, and 5 at the beginning of the workout session.
What are some different cardio exercises:
Spin Class: Spin Class is on a stationary bicycle. You have a fitness instructor leading you through the class, telling you when to increase the difficulty, and when to go faster, and when to go slower. It is a fun and interactive way to do cardio and I enjoy it.
Running: You can just do a simple 45 minute run where you try and keep the effort level up. This is hard though, because it is easy to fall into a low effort run without thinking about it. You need to consciously force yourself to keep up the effort. Usually if you can say a sentence without difficulty you are running to easy.
Treadmill: If you do not have an area to run, or a gym with a track, the treadmill is another good alternative. Just do your run for 45 minutes on here. Treadmills are also good for anyone that gets bored with running. Usually a gym will have a TV set up for you to watch while you run. In my own personal gym I set up a small portable dvd player on a shelf in front of me and watched movies. If you put on a good movie you know inspires fitness, this is a good motivation to lose weight and will help you through your workouts.
Sports: There are a number of high cardiovascular sports out there. Soccer, Basketball, Racquetball, Squash, Tennis, etc. If you get bored easily, joining a recreational sports group, or finding friends to play sports is a great way to get cardio in without the monotonous feeling of running or peddling.
The next part when it comes to exercises to lose weight is muscle building. For general purpose muscle building, and not just strength building, you want to do exercises as such: 4 to 5 sets of reps ranging from 8 to 12. The best muscle building exercises are:
The Bench Press
The Shoulder Press
It is very important that you perform these exercises carefully and with perfect form or you can risk hurting yourself. Also doing these exercises in perfect form increases your chances to build muscle. To learn more about performing these exercises correctly read Shawn Lebrun's Guide to Getting Huge and Shredded.
I hope these 10 exercises will help you with your weight loss workouts. Remember that every body is different and you will need to experiment with the way you do your workouts for optimal success. For a jump start in your lose weight program check out Tom Venuto's program Burn the Fat Feed the Muscle.
When asking someone to join you in a workout, usually they will tell you "no". Beside, fitness workouts can be very boring. You may even consider that fitness workouts can be very boring and you would rather be spending your time having fun instead of working out at the gym. However, you need to understand that boring or not more people are putting up with the boring workouts due to the fact of the alarming increase in health related problems. We need to take good care of our body's in order to live a more satisfying and happier life.
No one else is responsible for maintaining a healthy body but yourself. In order to keep your body in top working condition you really should do fitness workouts. If you decided not to do this you could be setting yourself up a unhealthy life where you and your family could suffer. So, while you may not be suffering from any health issues by being overweight, for example heart disease or diabetes, you should start your fitness workouts in order to have a healthy body plus to give yourself an added bonus of having a very good looking body to show off at the beach in the summer time.
However, you may find fitness workouts boring, but there are quite a few of workouts that you can do to make fitness fun. You will find there are a lot of fun activities that you could enjoy and at the same time, can give you the experience of a great workout and get and keep you fit.
For the most part, a lot of people think that you can only get your workouts just at the gym. However, you can be more creative and start thinking outside the box. You could be active in sports like basketball, football, swimming, tennis and golf and experience a great quality workout. Lets take tennis for an example, if you like to play then you could find a school that teachers tennis to teach you how to play. You could also involve your family in this fun activity and promote fitness at the same time.
You may not be a sports minded person or maybe you can not think of any sport that would be fun for you, then you may want to consider dancing to get your fitness workouts experience. You could then enroll in a dance class. Some people may think dancing is easy, but you need to know that it is not. Dancing can be quite difficult and very hard on your body while it requires you to walk, run, and jump around on the dance floor to be able to do those dance moves. Dancing can be a great alternative to get your fitness workouts if in fact you find working out at the gym boring. Plus, you could have fun dancing especially if you and your spouse enroll in the dance classes together.
We justave you only a few examples of ways to make fitness workouts much more enjoyable and more fun. There are a lot of fitness activities still out there that could give you your good quality fitness workouts. You could do rock climbing activities, hiking and camping activities, belly dancing activities and a whole lot more. Just be creative and find what interests you that is all you need to do.
Stress happens and some people become a wreck when they are overly stressed. There are plenty of ways for stress to creep into network marketing. However, you can combat it and have a lower dose of it. Some techniques may work, while others may not. Consider this as a guide for you to find the best practices for lowering the amount of stress and chaos in your business. One core element is what you do with the stress. If handled badly it can interrupt one’s dream and goals. It can also affect the whole body on every level. This is why it’s so important to develop anti stress behaviors or modifiers early on in the business.
Developing anti stress methods now
Developing anti stress methods will help you stay productive and focused on the end game. You can use a variety of healthy tools to help combat stress. If you’re early in your network marketing business, it is wise to examine your methods to reduce stress. Coping mechanisms don’t work, they only allow stress to build up for a longer period. They don’t attack the root and eliminate the stressful pressure. The methods you develop should look at what is causing the stress and the way to calm your mind and body down.
Step back from your network marketing business for a couple of minutes. Examine your stress level and figure out where the stress is coming from. What part of your life or business are you overly concerned about it. What is not performing well enough for you? However, you do it, you need to take note and deal directly with the cause. Don’t blow it off. Write it down, if you need and now you can deal with the root. Once you have the root cause, you can figure out to cut it down into manageable bites. If you’re worried about numbers, try looking at the promotional aspects or content. Are you producing enough, how often are you sharing or interacting with others? Step back and see if you can bring up or change your efforts.
Dealing with the stress itself
Once you have a plan for your network marketing elements, you can then deal physically with the stress, by walking or relaxing and letting your mind unwind. Don’t think about the issue or the solution. Think about something different and focus on relaxing. If you mediate or perform yoga, then focus on these elements. If you pray, then focus on that instead of the stress. In most cases this should be the first step after finding out the stress, so later on you can deal with making changes to your routine or style.
Better to hunt in fields for health unbought than fee the doctor for a nauseous draft. The wise for cure on exercise depend.
– John Dryden
The world is fast turning in to a place obsessed with looking good and losing weight. Health it usually the top priority, but at times even that is sacrificed for losing weight. New gimmicks appear everyday, that prescribes pills and strange diet plans for individuals to become skinny within weeks. As for Atkins or South Beach, nothing has been able to replace exercise and hard work as the best way get back in shape.
As far as fitness is concerned, exercise boot camps are not a new concept. It has always been common for people to travel to a camp to train for things such as the martial arts or when preparing for certain sporting activities. Exercise boots camps are now being set up to help any person lose weight and get fit. Unlike military or prison boot camps, they are not designed to enforce discipline. Instead, they are directed towards instilling a healthy life in people without the use of compassionating and deregatory devices. That is not to say that exercise boot camps are not as physically demanding as military ones. In fact, many of them are modeled after military boot camps. They apply the same training techniques and use the same equipment to increase endurance, stamina, and overall fitness.
They are generally located away from cities and crowded places, usually within or at the edge of wooded areas. This is done to reduce distraction and avoid temptations that urban areas provide. The aim is not only to help people reduce weight but also to increase their self-confidence and improve their vitality. Treks, hike, rafting and rock-climbing activities are regularly organized so that people push them to the edge of their physical capacities. Regular monitoring of weight, blood pressure, cholesterol levels, and other vital statistics is carried out. Diet receives special attention and often, each controlled person is put on a unique diet plan to aid quicker loss of weight. At times, the entire boot camp is based on adventure sports such as mountain biking and kayaking. Such camps are generally open to younger age groups.
You may sometimes have heard about the Crossfit workout of the day. This is the workout that is prescribed daily by the trainer, and usually everyone at the gym does the same workout. Some Crossfit gyms even have a blog, where people can log on and register their results in order to compare them with other people.
Crossfit claims to mix sprinting, weightlifting and gymnastics. Their workouts are intended to improve all ten fitness domains: coordination, accuracy, agility, power, flexibility, speed, strength, endurance, balance and stamina.
Usually the workout of the day is pretty short, sometimes lasting for only 15-25 minutes. Sometimes the workouts are set at a fixed time, and you're likely to try to do as many reps as possible within that time frame. Sometimes a specific amount of reps and sets is prescribed, and your goal is to do them in as short a time frame as possible.
It would be a good idea to start with a beginners course, if that is an option at your gym. If it is not, then it's okay but you might have a bit of a hard time with the first few workouts. The Crossfit trainer can scale the exercises down to your fitness level if you are out of shape.
Here are some samples of the Crossfit workout of the day:
– 100 Pull ups
– 100 Push Ups
– 100 Sit Ups
– 100 Squats
This is all done in as short a time as possible. The people with the best time are achieving this in less than 10 minutes, which is outstanding.
For some reason a lot of the Crossfit workouts of the day have female names.
Another one, Fran:
– 95 pound thrusters
– Pull Ups
There are three rounds, with 21 – 15 – 9 reps, in as little time as possible.
Run 400 meters
– 21 Kettlebell Swings
– 12 Pull ups
This is repeated for three rounds, for time.
These were three samples of the Crossfit workout of the day (Crossfit WOD), but there are really almost an endless amount of variations. Some of the workouts are primarily focused on endurance while others mainly on power. Therefore there is a lot of variety in Crossfit, pretty much training every aspect of fitness.
This should give you an idea of what Crossfit is all about. These workouts may look pretty easy on paper, but when you try them out you will discover how extremely challenging they are. There's no need to worry though, your Crossfit trainer can help you adjust all the exercises to your health and fitness level.
I would say that Crossfit is definitely the most entertaining form of training that I've tried so far, and I'd recommend for everyone to give it a shot.
Everyone has a desire to rid themselves of their weight as quickly as they can. I wish that I had a magic wand that I could wave over every obese person out there and his/her excess fat would be gone forever. This simply is not the case. Here are some easy to follow weight loss tips to help you slowly and methodically get to your goal. So I hope you enjoy reading these 9 weight loss tips.
Weight Loss Tips #1: Want It!
In order to be successful at weight loss you have to want to lose the weight. You must commit to this want, not just say that you want to lose the weight. The best way to commit to losing weight is to make a goal, write it down, then stick to it.
A goal does not have to be just about the weight you lose or want to lose. You could write a goal using your body measurements or percentage of body fast lost, or it may be your desirable clothing size. Set your goals in a way that they are attainable. For example, I want to lose 15 pounds by Christmas or I want to drop 2 dress sizes by my sister’s wedding.
Once you have set your larger goals, you need to set smaller ones to make sure you are on schedule to achieving your long-term goal. Keep track of your goals by using a weight loss chart, a food journal, or an exercise chart. Keeping a journal is the best way to track the foods you eat, the amount of water you take in, the amount of daily exercise, and to daily write out those goals. You can even track how you are feeling throughout the day. This will help in knowing whether you are eating because of a particular mood or not. Keeping a journal is good way to stay committed to your weight loss.
Weight Loss Tip #2: Keep it in the Kitchen
The of the worst habits that people have is not eating at the kitchen table. They are either standing to eat while doing other things or they are in front of the television. Experts say that generally people who eat while watching television eat larger servings of food. Our focus is on what we are watching, not what we are eating.
We need to move away from our family rooms and back into the kitchen. During this time eat slowly and spend some time with your family. Talk to the spouse and children. Pay attention to what you are eating as well as how much you are eating. When you eat slower, your stomach will have the time needed to signal you that you are full and you will not have over-eaten and feel miserable.
Weight Loss Tip #3: Throw Out Temptation
In order to remain faithful to your weight loss regime, you must remove all temptation from your cabinets, freezer, and vehicle. Replace the candy and fatty foods with the right foods. Sugar-free gelatin and pudding is a wonderful way to take care of that sweet tooth in a correct portion without adding a lot of calories. Low-fat popcorn or low-fat flavored popcorn is another wonderful replacement to fatty snacks.
Try not to eat unhealthy snacks for a couple of weeks. Keep a bag of crunchy vegetables, like carrots handy to help with hunger. Most crunchy veggies tend to satisfy you more and are lower in calories.
Weight Loss Tip #4: Find Support
Weight loss is a challenge alone, but with a partner, it will seem much easier. Look for a weight loss support group on-line or a forum. Facebook even has support groups. If you prefer, not to have someone on-line then start your own support group in your home or someone else’s home. Otherwise, all weight loss companies offer a support group or sometimes a little one-on-one counseling.
Your support groups can include family, friends, coworkers or even your neighbors. Your group could be as large or as small as you like. Ask everyone you know to support you in your weight loss endeavors with some encouragement.
.Weight Loss Tip #5: Stop Bad Habits
Most learned or old habits are hard to break. It’s time we make a change. We do not have to eat everything that is on our plate. Most of grew up knowing that we must eat everything on our plates because there are starving children in Africa. It is okay to leave a little food on our plates every now and again.
We need to listen to our bodies and stop eating when we are full. We must eat smaller portions of our food. We need to avoid having seconds. Try to eat 6 small meals instead of three large ones. Eat breakfast, have a morning snack, eat lunch, have an afternoon snack, eat dinner, have an evening snack.
When you eat out at a restaurant either order from the children’s menu or ask when you order for the waitress to bring you a to go box. When the food arrives, place half or more of the food into the to go box.
Weight Loss Tip #6: Add Variety
You need a little variety in your life. This goes for food too. You will get bored eating the same thing week in and week out. Once this boredom hits, you will slip back into your old habits. Eat a little something from each of the major food groups, including fruits, vegetables, protein, dairy, whole grains, and fats.
In order to stay energized, eat five to six small meals everyday. This also helps your metabolism. Eat a protein with most meals, including eggs, beans, lean cuts of meats as well as fish. We need to try to eat a minimum of five servings and up to nine servings of fruits and vegetables daily. If you are watching your sugars, also watch the amount of fruit you are consuming. You really need to eat more vegetables than fruit. Also you need to eat a variety of both fruits and vegetables. Don’t just eat the same foods daily. Remember the key is variety.
The bread, pasta, and cereal you consume needs to be whole grain. If you have never had whole grain pasta, then mix with regular pasta and gradually add more and more whole grains until you are used to it. It holds true for bread especially if you make your own. The complex carbohydrates and high fiber in whole grain bread and pasta help to speed up your metabolism. The dairy products you consume should be low-fat or fat-free.
Also make sure you are eating good fats, such as olive or safflower oil. Your body needs a certain amount of the good fats. Make sure that you read your labels and stay away from foods that have trans-fats. Trans-fats are extremely bad for you.
Weight Loss Tip #7: Satisfy the Sweet Tooth
On your weight loss journey there will be times when you will crave something sweet. If you want it then have a small piece of whatever you are craving. It is better to have a small piece of it than ignoring your craving and then bingeing because you have deprived yourself from it for so long. Don’t get into a habit of eating this way daily though. It is okay to give into the craving from time to time, but not daily.
Weight Loss Tip #8: Watch What You Drink
Of course the number one choice to drink is water clean of chlorine. You need a minimum of six glasses of good water. You can also drink green tea. Consumption of green tea can help with weight loss.
Several people do not track or think about the amount of calories in their beverages. A regular flavored cola has more than 100 calories and 10 teaspoons of sugars. Fruit drinks are also high in sugar and calories. Switch to diet drinks and drink more green tea and water.
Beware of your alcohol consumption. Most alcoholic drinks have lots of sugar and are high in calories. Alcohol turns to fat and sugar in your body. Limit how often you have a drink. Save it for special occasions and try to consume lower calorie beer or wine.
Weight Loss Tip #9: Get Active
Getting active is an import key to weight loss. We need to get moving if we want to lose weight and keep it off. However, sometimes when you start an exercise program, you go from couch potato to exercise fanatic. You want to gradually start the exercise regime over time.
Start off with just walking. Walking takes no special equipment other than a good pair of shoes. Walk at a pace that is good for you and walk for twenty minutes, three times a week. As time goes on, walk a little faster and add more time. You can add strength training twice a week. Start with something light like two cans of soup then gradually move to light hand weights.
Exercising will burn excess fat and calories. The strength training helps build lean muscle mass. The more lean muscle mass you have the more calories you burn due to your higher metabolic rate.
Precise and powerful footwork in rock climbing often makes the difference between sticking a move and falling off the wall. All too often I have the finish of a boulder problem within reach, only to have my foot slip out from under me.
As routes get more difficult, it is incrementally necessary to have great footwork. This means trusting in your feet to provide balance, stability, and propaganda on even the tiniest of footholds.
This coordination can be very difficult, especially when you're tired and technique begins to falter. However, with correct training, good footwork can become second nature. This will get you up the wall faster, with less time spent thinking about your feet. Overall, this will take more strain off your arms and leave you energy and strength for harder climbs.
What is slacklining?
Slacklining is the sport of balancing on a narrow piece of webbing suspended between two anchors. This is different from traditional tightrope walking in two ways. First, the webbing is flat instead of rounded like a rope. This provides a better surface to balance on. Second, webbing is stretchy and dynamic, allowing the line to bounce like a trampoline. This aspect of slacklining opens up many possibilities and variations that are not feasible in tightrope walking.
You can make your own slackline out of climbing webbing, or purchase one online. Gibbon slacklines are very popular with beginner slackliners.
When learning, it is best to practice with a slackline set close to the ground. A height of two feet allows the line to flex, but is low enough to be fairly safe. Slacklines can be set up on almost anything, but two trees about twenty or thirty feet apart perfectly work and are easy to access. Try to set your line up over grass for a soft landing. Cover any dangerous objects you might fall on and use crash pads if in doubt about your safety.
How to train on slacklines
The first goal of slacklining is simply to walk from one end to the other. Slacklining is difficult, and it takes lots of practice to be able to walk on one. When you are first beginning, try to use as short a line as possible. This will make the line more stable and easier to practice on. As you get better, extend the length of the line for more of a challenge.
Going barefoot helps to grip the line better and gives you more tactile feedback. Start in the middle of the line where it is more stable. It is helpful to have something to hold on to while you get used to walking the line. Run a rope above the line at chest level that you can hold on to while learning. This assistance while balancing will make starting out less frustrating and will help you learn faster.
You will fall a lot at first, but keep at it! Building balance is tricky, and can be frustrating at times. Balancing on only one foot is easier than on two, so focus on just standing on one foot at a time in the beginning. You will be shaky at first, but after a few days your legs will adjust. Then you can try walking by quickly switching between which foot you are balancing on. Train a little bit at a time and you'll see progress.
Once you can balance for a few seconds, practice walking along the line. If you can make it from one end to the other you are doing great! Reaching this level can take a few weeks, and even then it is never simple to traverse a line. Even pros still wobble and have to concentrate.
If you are looking for more challenges, try turning around on the line. Walk one direction, then slowly turn around and walk the other way. Balancing well enough to turn in place is tricky!
Apply your new skills to rock climbing
After training with slacklines for a few weeks your legs will become stronger. You'll notice that you shake less when standing on the line and balance will come to you easier. These are all great skills that you can now apply to rock climbing!
Next time you are climbing, focus on how you can use these slackline techniques to help you on the wall. Trust yourself to balance on one toe, and notice how your legs feel more powerful when pushing you up the wall. Since your legs are stronger you can do less work with your arms. This will allow you to save energy on longer climbs, as well as give you the extra edge you need to exceed very difficult moves. Enjoy your new rock climbing prowess courtesy of slacklining!
With the popularity of Guy Martin's Channel 4 'Speed with Guy Martin' series and the upcoming Winter Olympic Games quickly approaching, those on their way to their ski holiday may be looking to get more out of their trip this year. Whether the kids just want to 'learn how to ski like Dad' or you are looking to improve your skill set, this article will teach you how to get more out your technique and extremely ski faster than you ever have before.
1. Establish where you are
First thing's first: before you look to get faster and more power out of your skiing, you must establish what level you are at. Record your speed with a stopwatch and a chosen slope and then decide how much faster you want to be by the end of your holiday. Make the target realistic and use your current speed as a benchmark.
2. Up your fitness
While you will have had to hit the gym a few times before heading off on a skiing holiday, as it is common knowledge that skiing requires a high level of fitness, it is also important to keep this fitness up while you are away. Up the cardio between slope time and you are sure to see results. Interval training will increase speed and strength, while squats will improve leg muscle strength, which is vital for skiing.
3. Improve your technique
Once the fitness is there, it is time to improve on the technique. Focus on your ankles – pushing your shins against your boots will apply greater pressure on the skis and force you slide down the slope faster. Keep your arms out, parallel to your body, for balance, and push your chest forwards to achieve greater momentum.
4. Do not overdo it
Rest is very important when skiing. Be sure to get enough sleep and try to give yourself a break from training to let your body recover, as full training alongside skiing will burn your muscles out quicker, zapping your energy and strength, leaving you with poor results in your speed attempts.
5. Wax on, not off!
For cross-country skiing, wax is your friend. A good use of glide wax will keep the skis at a low resistance to the snow's surface and help you glide even faster down the slopes.
While it depends on whether you choose a blue, red or black run, as skiing fast off-piste is not recommended, the key to getting faster results from your skiing technique lies in confidence and determination. Keep up the training and confidence and you will see yourself speeding down the slopes in no time!
It may seem crazy but the first thing you should consider when planning your winter training is have a break from training! Giving yourself 2 to 3 weeks off structured sessions will allow your mind and body to wind down and recover, this does not mean you need to be completely sedentary but do things for fun rather than because you have to. Go out mountain biking, meet up with friends for a round of golf or go and play badminton with the guys from work but most importantly clear your head and enjoy the down time.
Your recovery time presents the perfect opportunity to reflect on your season and evaluate how it went. Did you realize everything you set out to do? Did you meet you goals? Do you feel well performed and got the results you wanted? Ask yourself these questions and be completely honest with yourself, once you are armed with this information it's time to start thinking about your ambitions for the 2012 season and planning your winter training accordingly.
Winter training should focus on laying the foundations for next season and the key to this is consistency. Many people make the mistake of over training during winter which can potentially lead to illness or injury which will interrupt the good work you are doing. Make sure your plans include a realistic amount of training and stick to it – this will lay a solid base for next season.
Key Tips for Winter Training
Lower intensity training – During this period most of your training should be done at an intensity you find comfortable with your heart rate in the aerobic zone. You can either use a heart rate monitor to measure this or the Rate of Perceived Exertion which is based on your perceived effort.
Work on your weaknesses – The early part of winter training is also an ideal time to work on your weaknesses. Your training should be low intensity so it's wise to spend the time on drills and technique, especially in the pool, to rectify any problems. You may also find a 1-2-1 swim analysis session beneficial.
Strength & Training – Make sure you get advice around your strength training from an expert but focus on periods, with the first period about getting the technique right (6-8 week), then adding some weight and increasing the intensity and finally a power phase . This will help for all 3 of your sports.
Invest in a Bike Fit – If you found that your bike split was disappointing, it's definitely worth investing in a proper bike fit from a reputable bike retailer. A small change can make a huge difference.
Go Mountain Biking – During the winter, spend time on doing some mountain biking. This will not only improve you riding but also help with gear selection and keep you off the roads in winter. Remember never go out on your bike in icy conditions – it just is not worth it.
Do not neglect your running – Do plenty of base miles but also work on technique and running style. Remember the more efficient you are the faster you will be. Think about getting a coach to film you are running so you can see for yourself.
Keep the interest – To keep it interesting, you may decide to spend 6-8 weeks having a focus to your training. You may use the first 8 weeks to work on building some additional strength in the gym especially core strength and then the next 8 weeks working on your swim technique. During these times, you might just keep the other disciplines tapping over.
Get a Coach – Winter is the ideal time to get yourself a coach who will support, guide and plan your training for you. There are plenty of reputable coaches across the UK (including ourselves) and the British Triathlon Federation can provide you with a list of Level 3 coaches.
Whatever you decide to do make sure it's low intensity with plenty of progress but more importantly make sure it is consistent.
When it comes to weight training for boxing, no other single exercise has made as much of a noticeable difference in my boxing as heavy squats. When I first started boxing I had come from years of weight training and had a decent amount of size and strength. Unfortunately for my height at 5'7 "weighing 177lbs was not going to put me in an advantageous position to win fights. push-ups, burpees, ab work, and of course boxing itself. It took me about 4 months to slowly get to my desired weight, by the time I was there I felt great and really light. had sharpened my technique, my power on a single shot had taken a serious nosedive. I remember at first really being able to move guys back with the jab, and I could throw a right hook to the body that would echo through the gym. did not worry about it too much at the time, my skills had gotten better and I thought that losing power was just a natural part of dropping weight and being more precise with technique.
It was not until I went to the gym with a buddy one day about 2 years later that I re-introduced myself to squats and deadlifts. I could not believe how weak I had become, it was a hit to the ego that my strength had practically cut in half. I made it my mission to get my strength back in the hydraulic lifts (squat, deadlift, and bench press). After about a 6 weeks of steady work most of my strength started to come back, particularly in the squat where I used to be able to do 4-6 reps at 315lbs (3 plates on each side).
I sparred later that weak to prep a guy for the upcoming Provincials, and after the second round the coach came around to my side of the ring and whispered to me, "hey take it easy, he says you're hitting too hard." What !? I laughed to myself, I'm hitting too hard !? I had not heard that in a long time, and especially from a guy at this level. But he was on to something, I noticed I was not getting pushed around as much in the ring, I could hold my stance, block shots and then throw with more solid balance. It also became easy and natural to lower my levels to get under shots and rip to the body. I found myself transitioning and stopping and starting with relative ease. Essentially my legs were carrying me around like it was nothing. I had not felt this solid since I started, but now I had a full arsenal of techniques to go with my new found strength.
There's always the question of whether weight training slows you down, my belief is that it does not and can in fact speed you up. However, adding too much weight can slow you down unexpectedly and it takes more work on the part of the heart and lungs to support that weight. My advice to you from practical experience is to take squats seriously and build up as much strength and power as you can in this exercise. Watch how much more solid and agile you become in the ring.
Whether you're looking to get into shape, or lose weight, in addition to a healthy diet, regular visits to the gym can help. There are so many machines and programs though, it's easy to wonder … which are the best gym workouts?
One of the most popular workout machines at the gym is the treadmill. It gets your heart pumping, it gets air into your lungs and it does wonders for thighs and calves.
Equally popular as a gym workout is the elliptical machine. This machine works similar to the treadmill, with the main difference that your feet move on pedals and as such never touch the ground. This makes the workout friendlier to your back and hips.
Not that you need a machine to get in shape. Exercising with a simple jump rope will get your cardiovascular system going too. Depending on your fitness level, start off with a relaxed five minute session. As you get fitter, pick up the pace by jumping higher and turning the rope twice as fast under your feet.
Working with weights.
Before you start working with weights, talk to a personal trainer at the gym. Left to your own devices, you might push yourself too hard, too soon. Weights put a strain on your muscles, need stabilization and need muscle challenge. Pushing yourself too hard could put a strain on your muscles, leading to injury.
A cycling class is just like riding a bike, only you do in indoors on a stationary bike. Cycling classes are geared towards cardiovascular exercise, but in the process leg muscles benefit too. A class generally lasts between 30 to 60 minutes, but a short program is recommended for beginners. Not everyone cycles at full tilt though. Older people, or people with joint problems like to cycle at a gentle pace.
Aerobics is a combination of rhythmic exercise, strength training and stretching. If your physical condition leaves something to be desired, you may run out of steam during the class, but in due time you will build up cardiovascular fitness, muscular strength and flexibility. This workout to music makes it all a little less painful though.
If your gym has a swimming pool, swimming a few laps is excellent exercise. It builds endurance and gives all your muscles a workout. If it's been a while since you swam, you'll probably hurt in places you did not know you had muscles. But the main benefit of swimming is … no sweat.
If you're considering boxing as a gym workout, you'll need the proper equipment: wrist wraps, boxing gloves, and a punching bag.
Boxing is an exceptional way to get your heart rate going. Some call it the best fitness exercise because just about all your muscles are getting a workout. In addition to fitness, boxing builds endurance, not to mention that going one on one with a punching bag is a great way to deal with your frustrations. It is recommended though that you train with an instructor who can advise you on proper technique and routine.
The best gym workouts can not succeed though without commitment and perseverance. Do not be too hard on yourself and do not expect miracles. To stay motivated keep an accurate log of your workouts, goals and results.
Aerobics is an intense workout which gives you massive results, but only if you do it patiently and regularly. It’s really important to dedicate your time and energy positively to attain the desired results when you start with such a workout regime. So, before starting with it, you need to remember a few important things which will help you during these sessions.
1. Precautionary measures
If you have any chronic medical conditions (such as diabetes, high blood pressure, or arthritis) or any other risk factors (such as smoking or being overweight), and have not discussed exercising with your doctor, you should do so before starting out on your aerobics workout regime. Exercise is often an important part of the treatment for such conditions, but you may have some limitations or special needs that your doctor can inform you about. You may get hurt while doing some difficult steps during your aerobics workout, so it is necessary to discuss it with your doctor.
Wear shoes that fit well and are capable of providing the right kind of support for your aerobics activity and comfort for your body type. Wear appropriate clothes for exercising. Make sure you always carry a Water bottle and Towel during your workout. Fabrics that absorb sweat are recommended. Women should wear supportive sports bras. But no one should EVER wear rubber or plastic suits or belts-these prevent your body from dissipating heat properly and can lead to serious health risks from overheating and dehydration.
3. Know your limits
It is inevitable if you experience a little amount of discomfort during your aerobics exercise – this way you push your body’s limits.. Expecting to have some sore muscles after a vigorous workout is expected and you will feel the cramps for a day or two. But at the same time, you need to take care that if you are experiencing problems like pain or pressure in your chest or neck, shoulder or arm, or notice that your heart starts racing or beating irregularly during your aerobic exercise, it is best to immediately slow down. Allow your heart rate to drop gradually before stopping completely, since an abrupt stop can cause problems with blood circulation and sometimes, fainting. However, in cases of severe and sudden pain, stop immediately and seek help.
4. Enjoy your workout
After taking care of all the essentials and becoming aware of your body’s limits, enjoy your workout to the fullest. Aerobics is a workout which is best enjoyed with great music. The workout always starts with simple stretching techniques; therefore, it is easy for anyone in the early stages to catch up with the steps. Initially, the steps are done with a set count, so it is effectively done if you follow your trainer’s lead.
Don’t waste a single second in pondering about how to go for an aerobics session, and start your workout right away.
According to doctors, workouts may help you reduce your risk of a lot of health conditions, such as cancer, depression and heart attacks. Aside from this, workouts make you stronger both physically and mentally. If you are working out without the help of a good fitness trainer, you are more prone to common workout mistakes. Here are 5 of those mistakes that you should avoid.
1. Workout goals
What are your workout goals? No matter what you want to achieve by working out, your workout sessions should consist of three stages: warm-up, exercise and the stretch-out stage.
Most people focus on the second phase, which is a mistake. Starting your workouts phase without warming up your body first is a bad idea. If you don’t warm up before a workout session, you may end up hurting your muscles. The stretch-out phase is equally important.
2. Not Warming-up Before Each Session
With the warm-up stage, you are informing your nervous system of the physical stress it is going to go through. This stage will help your body prevent premature fatigue and skipped heartbeats.
The warm-up phase is more important if you are going to do some high interval intensity training exercises like CrossFit or sprinting. Even if you are going to do a workout of moderate intensity, you should warm up as it will get your blood flowing throughout your body.
3. Doing The Exercises The Wrong Way
After box jumping or deadlifts, some people complain about pain in their lower backs. Some people think that it is muscle soreness and shouldn’t be taken as something serious. However, the thing is that you should learn to differentiate between muscle soreness and joint pain.
Mostly, joint pain may occur if you do an exercise the wrong way. It may also lead to injury in some cases. Therefore, it is important that you get some guidance from a fitness trainer.
4. Sticking to the Same Type of Exercises
Do you find your workouts boring? If so, it’s time for you to change our workout plan. Doing the same movements over and over again may make it harder for you to get your desired results.
For instance, if you do jogging on a daily basis, you should change your route. Or you can increase or decrease your speed for a change.
5. Ignoring Other Body Parts
The human body is not a simple machine. It functions on different levels at the same time. Therefore, you should do workouts that will work multiple areas of your body. Focusing on the same parts may cause your body to lose balance. As a result, your body gets weaker and you don’t see the desired results.
Therefore, we suggest that you choose a set of exercises that will work all of the important parts of your body that people usually ignore.
So, these are some common workout mistakes that most people make. If you don’t want to end up hurting yourself while working out, we suggest that you avoid these mistakes. Hopefully, now you will be able to get the most out of your exercises.
If you’re ready to take the plunge into CrossFit, it’s important to be kitted out correctly.
You don’t really need to buy specific clothing but it would be wise to invest in a pair of purpose-designed CrossFit shoes. Why? Because CrossFit is a variable, high-intensity, high-impact workout which incorporates activities like running, rope-climbing, weights, gym exercises and rowing.
Technique in CrossFit is critical, so it’s important your shoes are right for the task at hand, and can manage the competing demands and perform under a range of circumstances.
With so many choices of CrossFit shoes available, it can be difficult to know which to choose. Here’s a quick 7-step guide to help you select the right shoes for you.
Though it may be tempting to go for a regular training shoe, it’s important to keep the purpose in mind. Being a high intensity, high impact program, which includes a lot of weight lifting, you need a shoe that provides adequate shock absorption, stability and support so you can complete your CrossFit WODs safely and with ease.
Your feet, in particular your heels, need to be close to the floor for optimum control and balance. This allows you to increase your body strength, and also encourage better technique.
The fit of your shoes is always important however when you introduce a CrossFit workout into the mix you need to be absolutely sure that your shoe isn’t going to rub against your heels on every squat or lift, as it will hinder your performance massively.
Furthermore CrossFit shoes are designed specially to provide cushioning or shock absorption in all the right places, so having the right size shoe will ensure you gain maximum benefit.
Most shops will measure your feet first which is great if you’re unsure of your exact size.
Your feet should be the last thing on your mind when you’re in the middle of an intense workout. Pick a brand and style that’s comfortable for you, to ensure you can focus on what matters most, instead of the pain in the balls of your feet each time you jump.
Most CrossFit shoes are made with high impact training in mind, however there are several brands that have a ‘zero-drop’ heel to provide greater stability when weight lifting. If you’re used to wearing traditional road-running shoes, you might find the lack of cushioning difficult and uncomfortable. As such, you may need a transition period before training in them.
You want to milk every drop of functionality out of a shoe when you’re CrossFit training. Your shoes should help you to perform at your best, not hold you back.
That means taking a few things into consideration, namely a flat heel, flexibility, and the size of the sole, as you’re ideally looking for a very thin sole to keep you as grounded as possible. If you’re planning on doing a lot of rope-climbs, you’ll also need something more durable.
With all the stress you’re going to put this shoe through, you need something with tank-like durability. Pick a well-made shoe from a reputable brand that ‘gets’ CrossFit, like Reebok and Inov-8
Something that gets overlooked by most people is the weight of the shoe. When you’re already pushing 20kg you really don’t need a couple of cement blocks stuck to your feet.
You need to be quick, nimble and responsive. Something you can achieve with the help of a light shoe.
Whilst it’s wise to pick an excellent quality shoe, if you’re on a budget it’s still possible to pick up a solid pair.
The Inov-8 CrossFit shoes are both affordable and check all of the boxes of what makes a good training shoe. If you have a little extra cash to burn, the Reebok CrossFit Nano is an excellent choice.
If you suffer from excessive sweating, or hyperhydrosis, you probably try to avoid situations that will make you sweat even more. For example, exercise is notorious for making people sweat. But if you avoid exercise altogether, you could be missing out on benefits that will actually reduce your symptoms.
One instance where exercise can help reduce excessive sweating is when your condition is related to toxins in your body. Sweating is one way the body tries to eliminate these toxins and this is a natural process. However, this is probably little comfort if your body sweats out the toxins as you try to go about your daily life. So wouldn’t it be better to give your body a little help in getting rid of its toxins during regular exercise sessions? This way, you take the pressure of your body to sweat them out during less appropriate times.
Another occasion when exercise can improve excessive sweating symptoms is when the condition is linked to your weight. There is a connection between being overweight and an increased level of sweating. It follows then, that as you get closer to your ideal weight, you will automatically reduce symptoms of being overweight (one of which is excessive sweating). If you’re not sure if your symptoms are linked to you weight – and you are overweight – losing weight will be a healthy experiment which just might deliver the answer to your problem. (Plus you will get to enjoy all the other benefits that come with losing excess weight, such as more confidence, energy, fitness etc…)
Hyperhydrosis, or excessive sweating, occurs because of a malfunction somewhere in the body. Part of the problem can be knowing what triggers this malfunction. Whatever the cause, though, if you strive for a healthy and well-functioning body, there’s a good chance that this will effect whatever is making you sweat excessively. So, by ensuring you get regular exercise, by keeping your body fit and active, you are helping it to work more efficiently. And the better you look after our body, the better it will be at looking after you (and the less likely it is to let you down). Exercise is a great way to show your body that you care.
Another benefit of a fit and healthy body is an efficient metabolism. This can be doubly effective for sufferers of excessive sweating. Firstly, your body will burn more calories, even when resting, thus helping you to lose excess weight. Secondly, excessive sweating can be a symptom of food intolerances or nutrition issues. So, if you strengthen your digestive system, your body is better able to cope with these intolerances and thus less likely to ‘malfunction’.
Exercise is also a notorious stress-buster. So if your excessive sweating symptoms are stress-related, exercise can help to release your residual stress. This will be very beneficial for your health but also, when you deal with your stress in a positive way, you’re better placed to cope with stressful situations in the future. This should reduce any tendencies to over-react and the subsequent symptoms that occur (i.e. sweating).
There’s another great reason to make exercise part of your solution to excessive sweating – it makes you feel good! Exercise causes the brain to release endorphins into your body. These hormones make you feel happy. This is why some people get addicted to exercise – they love the endorphin rush. But also, endorphins, and being happy, are good for your health. So you get an overall boost to your well-being that has positive effects long after you finish exercising.
Finally, it is socially acceptable to get hot and sweaty during a workout. Exercise makes everyone sweat. In any gym you will see people sweating profusely – without worrying what others will think. There is even a theory that fit people sweat more than unfit people. So during exercise is one time you can stop worrying about how much you sweat. Then you can relax and know that you are improving your health, your happiness and there’s a good chance you’ll be reducing your excessive sweating problem too.
What kind of man gives a second thought to the brand of shoe he wears to the gym? Must be a wimpy, fashion-obsessed, pretty boy, you say.
Allow me to convince you otherwise. The shoes you wear while lifting weights actually have a huge impact on your performance. If you are a typical alpha male, you will surely want to take care to wear the right footwear to put yourself ahead of the pack. Even if you are not, picking the right shoes for you can mean the difference between pain and injuries versus joy and progress.
I respect the fact that many may not be convinced that the type of shoe one wears while working out matters. Think of it this way: every day you wear shoes to fit the tasks of that day. If you are going to work, you wear dress shoes in order to look professional. If you were going to the beach, however, you’d probably wear either flip-flops or sandals in order to be more comfortable. Notice the absurdity of wearing shoes during a task for which they are inappropriate–for example sandals to work or dress shoes to the beach. Such an action simply doesn’t make any sense.
By the same token, wearing regular shoes while weight training is completely absurd! When I say regular shoes, I am referring to the shoes that most people wear casually. This includes most casual shoes (e.g. Sketcher’s) as well as ‘so-called’ athletic or running sneakers (e.g. Nike).
I realize I may have offended some people with my last statement. Let me explain. I understand the Nike sports shoe has become synonymous with “athlete”; in fact, I acknowledge that Nike puts out a great product (as do Ascics, Adidas, etc). The problem with using an athletic shoe while lifting weights is that the design of the shoe doesn’t fit the nature of the task.
When you lift a weight, especially a heavy weight, the bottoms of the shoes tend to compress. A problem arises with running/ athletic shoes because the soles consist of highly compressible molds–it is as if you are lifting on a waterbed. As you lift a weight, the unstable platform of the shoe shifts and can cause you to lose balance. In addition to not being safe, lifting in the wrong shoes also decreases the strength you can display at a given time. This goes back to the waterbed analogy; try to push a heavy barbell over your head while standing on top of a waterbed and you’ll find that you simply aren’t able to. The shoes can only support so much weight before they deform and alter your center of gravity. If your center of gravity is displaced beyond the support base of your feet, you fall. I hope you can see that wearing running shoes while lifting is a liability that you cannot afford!
What are the right shoes for weight lifting, then? Essentially, the right shoes are the opposite of running shoes. Some features to look for:
1. Extremely stable sole
The bottom of the shoe should be very difficult to compress. To test a pair you should press on the sole hard from both inside and outside of the shoe. If it gives more than a little, you should look elsewhere.
2. Durable/ Long lasting
This is pretty much a given. You shouldn’t be wearing a piece of garbage to the gym. Buy a quality product that you are willing to stand behind. Your health and safety depend on it.
3. Extra Foot and Ankle Support
Although not absolutely necessary, this is a nice feature. Olympic Weightlifting shoes have metatarsal straps for precisely this purpose. If you do any Olympic lifting at all, you must buy them. If not, they are optional.
4. Thick heel
For lifters with less flexible hamstrings and/or quadriceps, shoes with a thicker than average heel can help get into a better starting position on squats, deadlifts, etc. What’s important here isn’t the heel height in and of itself but the difference in heel height from toe height.
There are countless options that fulfill these criteria. I personally train in Chuck Taylors, commonly referred to as Converse. They are extremely solid, and can be bought for ~$20-$30. Nevertheless, I encourage you to conduct a search on your own and find what works best for you. Just remember: Don’t wear dress shoes to the beach!
Recommended Products: Converse (Chuck Taylors); Rogue Weightlifting Shoes; any wrestling shoes; military-style boots.
A number of years ago I was thinking about trying Tai Chi, yet I didn’t end up taking the next step. Since that time, there have been moments when it has crossed my mind, and a little while ago, I spoke to someone who did Qigong.
They told me that it was good for grounding, amongst others things, but I didn’t take the time to look into it. This all changed the other day when Qigong came to my mind, causing me to look into where I could take a class close by.
The Time Had Come
I soon found somewhere online where I could learn Qigong and it wasn’t very far away from me. When I got here, it was clear that the instructor had been doing this for quite some time.
It was as though their body was rooted to the ground; this came across in how they stood, their posture, and how they moved. I wrote an article a while ago about human beings being tress that move, and this person was like a tree that moved.
I didn’t know anything about Qigong, so I had no idea about what I would be doing, and I didn’t have any worries or concerns either. I wanted to get started and to see what it was all about.
We ended up doing different exercises, exercises where we had to focus on our breathing, posture, and to move our body in a certain way. During one part of the class, we ended up doing a movement that was very similar to the moves that were in the Matrix film.
An Easy Process
There were certain movements that took me longer to learn than others, but there wasn’t anything that was extremely difficult to do. Now, I say this not to make out that I’m a really fast learner or anything; I say it to illustrate that Qigong is something that just about anyone can learn.
Naturally, there is a big difference between learning a movement and mastering it, but there is no reason why anyone should see Qigong as something that would be too hard for them. And, as there are so many benefits to it, it is a good thing that it is not too hard to learn.
A Common Challenge
If someone has experienced trauma or just lives in a society that is reliant on technology, it can be normal for them to disconnect from their body and to live in their mind. As a result of this, Qigong can be used to bring them back into their body and to connect to themselves.
This will take place in part by releasing blocked energy, breathing in the right way, and strengthening their nervous system. More information about the benefits of Qigong can be found online.
So, if you find it hard to feel connected to your body and or just have a stressful life, you may find Qigong to be beneficial. Give it a go and see how you get on with it.
A big part of putting yourself into a trance of consistency is your stroking pattern during your warmup strokes. An entire book, Pleasures of Small Motions by Bob Fancher Ph.D. was written with this aspect of your game as being the most important part of performance on the pool table. There is some merit to this.
If you take a look at videos of Efren Reyes at various stages through his long career and pay attention to his pre-shot stroking pattern, you'll notice how little variation there is in what he does as the years go by. Every top player develops their way of taking warmup strokes and that becomes very helpful or necessary in creating rhythm inside of their game.
The coordination of your eyes to the movement of your cue is very important and you bought to put some effort into finding a way of doing it that works for you. Once a player "gets in stroke" that also means that their arm and grip are warm up along with their eye movement sequence as it relates to the warm up strokes and final delivery of the cue. If you do all of the previous components of your pre-shot routine, get your bridge set firmly, and THEN get into your stroking / eye movement pattern, your likely hood of success on any given shot will increase 10 fold.
There is no magical one correct way of organizing your practice strokes or some magical number of practice strokes for you to take, yet when you find one that does work for you, that becomes your magical result producing sequence. You might be in "dead punch" and only take one or two practice strokes every shot. This is possible with superior attention to detail in your shot set up process. Three, four, five, or six warmup strokes may be your magic number, or 15. Somewhere in the single digits should get the job done though, and it can vary a bit on shorter lighter shots compared to longer tough shots.
One general guideline is to look at the cue ball as your cue tip is going into the cue ball, and look back at the object ball as you pull away from the cue ball. Then before your last backswing, lock your eyes up at the object ball and THEN start your last back swing and then deliver your actual stroke. There can be so much variation that I give this as a GUIDELINE, yet work on it, look at your favorite pros, and come to settle on something that works for you …
My grandpa always marveled at local players who 'saw too much wood "meaning just stayed down taking practice strokes before before each shot. adherence to all the components of pre-shot routine, finding a good pace will find it's way to you.
Good luck with that and see you soon …
You will find weight machines at every health club but some people find them really complicated. This article explains what these machines are, how they work and what their advantages are.
Weight machines are easy to operate. You start by adjusting your seat and then either push or pull a bar or a set of handles. The handles are connected to a chain, cable or lever that are connected to a stack of rectangular-shaped weights, weighing 5-50 pounds. To lift 20 pounds you simply stick a metal peg through the hole of the 30-pound weight.
Here are some of the reasons why you should use weight machines in your workout:
- They are safe. They are ideal for beginners because if you run out of strength during an exercise you can let go without fear of a heavy weight dropping on your body.
- They require little balance or coordination. Most weight machines hold your body in the correct position unlike “free weights.” For example, if you do a shoulder press on a weight machine you just sit on a chair and push the handles up but with a barbell you have to not only push the bar up but stay steady and balanced at the same time.
- You can work on specific muscles. Traditional weight machines let you focus on one muscle, which is great if you’re trying to correct a specific weakness. An example of this is where you want to strengthen your hamstrings or rear thigh muscles. There is a weight machine that holds your body in position while you bend your legs and target your hamstrings. If you use free weights to accomplish the same task you’ll probably end up working your front-thigh and butt muscles too.
- Faster workouts. With weight machines you can set up the exercise much quicker than you can with free weights. You simply adjust the seat (if necessary) and stick the metal peg through a hole instead of removing free weights off a rack and sliding them on and off a barbell. Also, gyms and health clubs usually have weight machines grouped together, which make it quick and easy to move between them and enables you to complete a whole body workout in about 20 minutes.
- Can be boring. After a while, you and your muscles will probably get bored of using machines. So, mix in some free weights after a while and learn to strengthen the same muscles with different exercises.
- Don’t fit every body. Most machines are designed for people who are between 5 feet 4 inches and 6 feet 2 inches tall. So, if you’re outside this range the machine may feel uncomfortable. If that’s the case, try another machine or choose free weights to target the same muscle group.
- Isolate each muscle group. This can be an advantage (see above) but it can be a disadvantage because it’s not how our muscles work in our daily lives. In everyday life, our muscles work in groups so it makes sense to work them in the same way in the gym.
- You can’t take them with you. If you’re going away on business or vacation you won’t be able to take weight machines with you, so take some free weights with you and you’ll have no excuse not to workout!
Hopefully, after reading this article you’re not intimidated by weight machines, are persuaded that the advantages outweigh the disadvantages and are ready to incorporate them in your workouts.
For many years sit-ups have been the main exercise for almost all the fitness programs. They tend to be the most important one of any other workout exercises without weight. And the main muscle they are claimed to help is the abdominal muscles. A common misconception that they tend to remove the extra flab from your waistline is definitely not true. But, they do tend to help tone your muscles and help protect your back and improve your physique.
Before getting into the nitty gritty of how to do them, we should consider how not to do them?
So, What are the mistakes People Do while doing Sit-ups?
The main thing required for them to be effective is that they must pull the torso upward using only the abdominal muscles. However, often this is not achieved and people get frustrated and say that even though I performed 200 sit-ups everyday, I do not see the results. This is because of the fact that the more powerful muscles like the ones of hips and legs tend to do much of the work.
Even though bending the legs is a good practice while performing this exercise, and they actually help to neutralize the action of the hip and leg muscles, the abdominal muscles are only involved in the initial phase of the exercise. You should not do them quickly and with momentum, as these do not affect in any way to our cause. Instead doing them slowly and calmly, also just halfway helps a lot more than the complete cycle.
Twisting the right elbow to the left knee can also be hazardous as they introduce rotational stress on the lower back. Additionally using straight leg, arches the back and may create strain.
So, What is the right way?
The right way of doing sit-ups is to lie on your back with your legs bent to at least 90 degrees with your feet. Then choose the position of the hands closer to your head, but do not interlace the fingers behind your head, as it increases the tendency of pulling your head and cause a serious injury to your neck.
Now, start each movement slowly and exhale when your abdominal muscles contract. This will ensure involvement of the deeper muscles. Stop at about half way and tense your abdominal muscles. Then go back to the original position, but now, do not completely touch the head to the floor, then start repeating the process.
A proper set of 5 repetitions is better than 100 improper ones.
Abs workouts are not easy. So when you do them, you want them to be effective. To get the most out of your abs workouts, you want to combine this effort with diet and cardiovascular exercise. By doing this, you are riding your body of the fat that will hide your abdominal muscles. You also want to be effective when you are doing your ab workout routine.
Abs workouts will do great things for your abdominal muscles, but you want to get rid of the fat that hides them so you can show off the results. If you're going to get six pack abs, you want them to be seen!
Dieting For Flat Abs
Dieting does not have to be hard. Be sure to start with a healthy breakfast. If you are pressed for time in the mornings, you can have grab and go food. Fruit, yogurts, and cereal bars will do just fine. If you skip breakfast, your body goes into starvation mode. So when you eat lunch, it holds on to all of those calories longer. Not to mention you are now setting yourself up to overeat at lunch. Eating breakfast and making healthy choices throughout the day-low calorie and high protein-will help show off the results of those abdominal workouts and melt off that belly fat.
In addition, be sure to drink lots of water. While working out, whether you're doing cardio or abs workouts, you want to be sure to stay hydrated. If you do not put back what you put out, you will not feel very well. So remember, drinks lots of water before, during, and after exercise. You'll feel better and get the other benefits that come with drinking water. Cleared skin, less toxins in your body, less bloating, and just an overall feeling of well being are just a few of the benefits.
How Can I Remove That Excess Stomach Fat?
Cardio exercise helps remove fat from all over your body and will also work your core. Cardio exercise can be done in several ways. Running, biking, swimming, and even jumping rope can be great forms of cardio. Incorporating cardio while doing abdominal workouts will get you the best results. Be sure to stretch before and after each and every workout so you do not hurt yourself.
Belly fat is stubborn and hard to get rid of, but if you do quality cardio with you ab workout routine, you can watch it melt off. Doing this will put you on the path to get six pack abs.
Do Your Ab Workout Routine Right
All abs workouts need to be done right. If you do them wrong you might as well not do them at all. Even the best ab work out will not show results if you slack through it. To be effective when working out your abs, keep these things in mind.
Keep your stomach in. Imagine that you are pulling your naval toward your spine. By keeping your muscles tense, you are forcing them to do their job. When your muscles are contracted they become more defined when you are doing the workout. So keep your core stable while working out. You also want to breathe during your abs workouts. Inhale at the start of the motion and exhale when you begin to release. Do not hold your breath during these movements.
Also, do your abs workouts every other day. You want to give yours abs time to recover so that the muscle can build. You can work another muscle group during the days you give your abs a break if you still want to build muscle.
For severely overweight individuals that have failed to see results from diet and exercise alone, weight-loss surgery has become the safest and most effective means of achieving significant weight loss. In fact, studies have shown that with diet and exercise alone, nearly 95% of obese patients will gain all the lost weight back within 5 years. On the other hand, long-term success rates for weight-loss surgery – including the LAP-BAND procedure – are remarkably high, allowing patients to maintain a loss of between 50-70% of their excess body weight. Though there are many factors that can impact an individual patient’s weight-loss success, weight-loss surgery is simply the most effective long-term weight loss and healthy lifestyle solution for severely obese patients.
Studies show that most patients that undergo weight-loss surgery will lose between 50-70% of their excess body weight within the first three years following their procedure. Those that undergo gastric bypass surgery will lose excess body weight more rapidly in the first 12 months than those that choose LAP-BAND surgery. However, gastric bypass patients typically experience a greater number of complications and side effects than LAP-BAND patients, as the LAP-BAND procedure allows for more gradual and natural long-term weight loss.
From a clinical perspective, a weight-loss surgery is considered successful when the patient loses at least 50% of their excess body weight and keeps the weight off for at least five years. While important lifestyle changes need to be made to ensure that the weight loss is maintained in the long term, studies have shown that most weight loss surgery patients are able to maintain a 50-60% loss of excess body weight 10 years after the surgical procedure. However, it is important to note that a weight loss of just 10% of total body weight can begin to have positive health effects in resolution of obesity-related condition like asthma, gastric reflux (GERD), and diabetes. As weight-loss surgery is usually performed on patients that are at least 75-100 pounds overweight or have a Body Mass Index (BMI) of at least 35 with a health condition, overall weight loss can range anywhere from 40 pounds to over 100 pounds. But the patient is really the leader behind achieving these results.
While patients will certainly look and feel better after weight-loss surgery, there are also numerous health benefits associated with successful weight loss. In most cases, health conditions that develop as a result of excessive body weight or are worsened by obesity can be improved upon or, in some cases, remedied by weight-loss surgery.
But there are other ways to measuring success with weight-loss surgery, like the LAP-BAND System. For instance, many weight loss surgery patients take great pride in being able to perform certain activities that may not have been possible for a number of years, like crossing their legs, bending over to tie a show, walking up stairs without being easily winded or sitting comfortably in an airplane seat.
While most patients that undergo weight-loss surgery experience incredibly positive results, there are many factors that can impact the overall success of an individual patient’s procedure and follow-up treatment. Here are some important factors to consider as you try to determine whether weight loss surgery is right for you.
Generally speaking, the higher a patient’s pre-surgery weight or BMI, the more excess weight the patient can lose after surgery. However, recipients of weight-loss surgery with less excess body weight will eventually come closer to their ideal weight when committed to long-term diet and exercise. Also, resolution or improvement in obesity-related diseases can occur with even moderate amounts of weight. Often many diseases can become closer to cured than improved with earlier intervention at a lower weight.
While pre-existing health conditions can impact the overall success of weight-loss surgery (for instance, patients with type 2 Diabetes typically lose less excess body weight after surgery), studies have shown that many ailments linked to obesity are either improved upon or fall into remission after a successful procedure. For instance, a 2000 study performed on 500 weight loss surgery patients showed that nearly 96% of health conditions associated with obesity – such as high blood pressure, depression, sleep apnea, back pain and diabetes – improved greatly following loss of excess weight and long-term commitment to diet and exercise.
As there are potential risks and complications associated with any surgical procedure, potential patients should always seek to have their weight-loss surgery performed by a trusted medical staff. Prospective patients should inquire about their surgeon’s success rates with weight-loss surgery and listen to the experiences of former patients. Additionally, a patient’s weight-loss success may also be impacted by the quality of post-surgery care and counseling provided by their bariatric outpatient facility.
Diet and Exercise
As diet and exercise are two of the most important factors in any weight loss plan, patients with the physical ability to exercise after weight-loss surgery have increased chances of meeting their goals. To maintain the weight loss achieved by surgery, both exercise and healthy eating habits must become integral parts of a patient’s lifestyle.
The ability to remain committed to suggested dietary guidelines, exercise regimens and any follow-up care recommended by the bariatric outpatient facility is important for both short-term weight loss and long-term weight management.
Patients that are motivated to lose weight and willing to follow through with diet and exercise prior to receiving weight loss surgery may experience greater levels of success immediately following the procedure and in the long term. Most people did not find themselves severely obese overnight. It took years to reach that weight and therefore patients should be patient with the weight-loss process, which will also not occur overnight. Successful patients find small victories along the way to celebrate and stay motivated.
As weight-loss surgery will require some time away from everyday activities, it is important to have the support of family, friends and coworkers before undergoing any surgical procedure. Furthermore, as the ongoing weight-loss process following bariatric surgery may require a certain level of emotional support, prospective patients may want to establish a support network – including friends and family members that can join in on exercise and healthy eating.
Considering that significant weight loss can not only remedy many health concerns, but also improve an individual’s quality of life, the potential benefits of weight-loss surgery are plentiful. For severely overweight individuals that are unable to lose weight via diet and exercise alone, weight-loss surgery is the most effective method of losing weight – and keeping the weight off.
When it comes to lower back pain exercises it is the strength exercises that are often left out of the exercise mix. It’s very difficult to keep your body in alignment if the muscles designed to support it are not up to the job.
Chances are that if you have lower back pain, the muscles designed to keep your body in alignment have fallen down on the job. How could you expect any ‘building’ to keep standing tall if the framework and the foundation were crumbling?
It’s your muscles that keep the framework in good alignment. Unless they are strong you’re leaving yourself wide open to misalignment. When that happens, the ends of bones start grinding against each other. You end up with bone inflammation (arthro – itis).
Muscles, ligaments and tendons around the bones that are out of alignment are stretched beyond their pain threshold. Rubbing, heating and vibrating them will neither strengthen the weak muscles nor loosen the tight muscles that are the underlying cause of the problem.
One of the foundations of a pain free musculo-skeletal system is a body that is strong all over. To become strong you need a regular and systematic strength training program, either at home or in the gym – preferably both.
My research shows that there are four key, general body exercises you can do at home to keep the pelvis and vertebrae in good alignment – situps, pressups, squats and the Superman back arch.
If you don’t have a regular exercise schedule involving these four exercises, there’s a high likelihood that sooner or later you can expect lower back pain.
The corollary is true. Start doing these exercises, plus your flexibility exercises and there’s a high likelihood the pain will go away.
For a safe situp, have your legs bent and feet flat on the floor. You may put your feet under a rail to help lever yourself up. In this position you strengthen most of the major muscles on the lower front part of your body. With your feet under the rail and your fingers on your ears aim to build up to 40 on the trot. If that’s too hard, position your fingers and arms on your thighs.
For pressups you can start on the front of the top of your thighs (not your knees) and as your strength improves graduate to doing them on your toes. It’s a convention that women do them on the thighs but I watched Valda do 30 on her toes when she was 66. The target is 40 on the toes for men and 40 on the thighs for women.
To make the squats easier, place your heels on a piece of board, an inch and a half high. That way you’ll be able to take your bottom right down to your heels without falling over. If your knees aren’t up to it, go half way down, to the point where your thighs are parallel to the floor. Over the weeks and the months you’ll be able to build up to 40.
The Superman back arch involves lying face down, lifting your legs off the floor and then your chest and arms. It sounds easy, but a lot of people find it quite hard because the muscles on the back side of their body are very weak. You have to build up to the point where you can comfortably. Aim for a minute of ups and downs.
In the meantime stay tuned, highly tuned and strengthen your trunk, front, back and core.
A great pre-workout supplement does wonders for your workouts. Not only does it set the tone, but it also helps bring your workout to another level since it aims to improve various aspects of it, allowing you to achieve your fitness goals in no time, safely and effectively.
Of course, with the multitude of supplements currently available in the market today, one can be hard-pressed in finding the best ones, let alone the ones that will really work for them. However, when choosing the best supplements, you need to choose based on your individual goals and budget. You need to determine if you want to increase your strength, improve your muscle growth, improve your endurance or increase your energy and focus. You will also need to do thorough research on what key ingredients you need to look for in your supplements that will help you with these.
Many bodybuilders these days prefer to buy their supplements online and with good reason. Rather than traipse to the nearest drugstore and get cross-eyed from reading label after label, browsing for supplements online not only gives them a chance to view several products at a glance, it also enables to read as much information about them without having to ask a sales person who, instead of answering your questions would rather sell you products you absolutely have no need for.
Also, buying supplements online is definitely cheaper than buying them from brick-and-mortar stores and you’ll also be able to compare prices and get the best deals. However, that’s not to say that just buying them online means you’re getting the best. The beauty of buying your supplements online is the fact that most websites post reviews and testimonials from customers who’ve actually tried the products. Good or bad, these reviews will be able to help you make informed decisions since they are mostly written by experienced bodybuilders like you. Try reading ones with the most comprehensive information and the most un-biased as well.
When doing your research, check as well for supplements that may contain ingredients like maltodextrin, magnesium, artificial coloring or fluff ingredients – these are things that you don’t need in your supplements because in addition to making them quite ineffective, you may end up paying more and getting less than what you deserve. It’s a ploy that some manufacturers use to trick consumers into thinking that the more ingredients a supplement has, the better it will work but nothing can be further than the truth. Read and understand information carefully and don’t get carried away by the hype.
You can also check review websites that list down the top products, complete with ratings and reviews. These sites will also list the products from the best to the worst and will also include helpful articles about bodybuilding and supplements, as well as FAQs about supplements that many find helpful as well especially those who are taking them for the first time. These sites are also a good indication of what people are constantly buying and best of all, it’s not based on marketing or manufacturer hype.
And last but not the least always choose your products based on cost per serving, which is the best indicator of whether or not a supplement will be worth your time and money. Just count the number of workouts you do every week to calculate how long the supplement will last and how much you’ll need, bearing in mind that you don’t need to take your pre-workout supplements on your off days.
But most of all, remember to consult with a doctor first before taking any kind of supplement as they may have adverse effects that can pose as serious health risks. If your goal is to eventually show off a ripped physique, you need to be around long enough to reach that stage so take the time to get yourself checked because it’s better to be safe than sorry after all.
Everyone wants to get six pack abs, but you have to put in the work. The best abs workouts will give you the best results for a defined, strong core. These abs workouts can be done at home without special equipment so you can squeeze them in during your normal day. Keep in mind that abs workouts will not get rid of your belly fat so you want to do these with cardio and diet for the best results.
The bicycle is a very effective ab workout routine and you feel it almost instantly.
To do this abs work out, you will lie flat on your back. For comfort, you can use an exercise or yoga mat, but one is not required.
Put your fingertips behind your head. Do not let your arms, head, or neck do the work on this one. Not only would you cheat yourself out of the benefits of the exercise, but you're setting yourself up for a sore neck. Ouch.
Bring your knees up at a 45 degree angle and start motoring your legs as if you are pedaling a bicycle. With your elbows, you will bring your left elbow to meet your right knee as you "pedal".
Do this motion in a controlled and slow motion. Be sure to breathe through it as well.
Do 1-3 reps of sets of 10-15.
Feeling it, yet? Let's move on to the next abs workout so you can get six pack abs.
This abs workout does not require much movement, but it packs a punch.
For this ab workout routine you will start on your stomach. Again, you can use a mat for comfort.
Bring yourself up so you are resting on your forearms. Position your elbows underneath your shoulders. Place your palms flat against the ground. Once in position bring the rest of your body up as if you were doing a push up.
Hold this position for 10 seconds, building on the time as your body allows. You'll want to build up to 30 seconds or challenge yourself for the full minute. Keep good form and bring your naval in towards your spine for the best results.
Repeat as desired.
Now that you're warm up let's move on to the next abs workout.
So this move is old and tired so we will modify it for you. This abs workout will put you on the path to get six pack abs.
Start on your back, use your mat if you need to, and bring your legs up at a 90 degree angle. Cross your legs at your ankles.
You can put your hands at your sides or behind your head. Remember, if you are putting your hands behind your head, do not let your neck or arms do the work.
Bring your naval in towards your spell and lift your shoulders off the ground and perform the crunch. Remember to keep control over your motors, slowly crunch up and release down, and most importantly breathe.
Repeat this exercise 10-15 times for 2-3 reps.
Feel the burn? Do these abs workouts and you'll get six pack abs in no time. Keep in mind a few things while working out. Give your abs a chance to recover and do these abs workouts every other day. Combine this with cardio to lose the excess belly fat that covers your abs. Eat a healthy diet high in protein and low in carbs while drinking plenty of water. These are great moves that will get you results.
The ollie is one of the easiest skateboarding tricks, yet one of the most important. Learning how to do an ollie can seem like a challenging task to beginner skateboarders, but if set and follow a two week action plan, you’re guaranteed to learn how to ollie in no time!
I strongly recommend that you practice from half an hour to an hour a day if you want to learn how to ollie as quick as you can. I suggest you practice on weekdays and take a break or just go skate around on the weekends.
Before you start, you must know what the ollie looks like. I suggest you watch some “how to ollie” videos on the internet so you know how they should look and the basic steps.
For the first two days, you’ll want to practice getting the foot position down. Footing is key in learning how to ollie!
You want to place your front foot a little ahead of the board, and your back foot on the tail of the skateboard, with the ball of your back foot in the center of the tail. For the first two days, just practice this foot position and make sure you’re comfortable.
For the rest of the week, I recommend you practice the general motion of the ollie. One of the most helpful ways to learn how to ollie is to visualize the trick in your mind first.
Stand over the board, in the ollie position. See yourself:
1. Popping the tail by slamming your back foot down hard on the tail
2. Jumping up
3. Dragging your front foot up towards the front of the board and
4. Leveling the board out and landing on the skateboard bolts
The key in learning how to do an ollie is being able to put those three things together.
After you visualized the ollie, it’s time to stand on the board and try it out. Remember to slam, jump, and drag.
For the second week, you should continue practicing your ollies. By now, you should know exactly how to do an ollie, but probably have trouble actually getting the skateboard up. If you’re having a little bit of trouble, try out these tips:
– Do not bend too far down, because this can throw off your balance. Just give a slight squat.
– Suck up your legs after you pop to help get the board in the air
– Stay centered over your board as you pop and aim to land over the bolts
The only way to overcome this is practice and persistence. You have to experiment with the timing of the trick until you find something that works for you. It took me more than a month before I learned how to ollie.
Congratulate yourself when you finally learn how to ollie. You can now take them to new places, such as onto curbs, off of ledges and over obstacles!
Good luck learning how to ollie!
Pre workout supplements are gaining popularity among gym goers around the world. The aim of pre training supplements is to take your workout to the next level, utilizing various ingredients to increase energy, strength, and endurance. If you are someone that likes to spend their time in the gym pushing as hard as you can and need a little boost, a pre workout is probably a great option!
When searching for the right supplement, you want to make sure you cover all the bases that can help you in the way you like to workout. For example, if you only do cardio, you do not need ingredients like Creatine that are meant to increase maximum strength. Or, if you only lift weights, you probably do not need ingredients that are meant to improve your VO2 max.
Why You Need A Pre Workout
Most of us go to the gym with the purpose to get better every time. If you do not want to improve your performance and do not want extra energy in the gym, then a pre workout is not for you. However, for those of us that want to improve our physical fitness beyond our current levels, a pre workout can lead to more success.
Common ingredients increase strength, endurance, energy, blood flow, concentration, and even more! As we all know, nutrition is the most important part of increasing your performance in the gym. Once you have delivered the perfect diet for performance, you can still take your workout to the next level. There are quite a few ingredients that have been researched to provide many benefits compared to placebo. Things like Caffeine, Creatine, Beta Alanine, Citrulline, and Alpha GPC all have shown very promising research to improve your gym efforts!
What To Look For When Shopping
You can not just go to the supplement store and randomly pick a supplement and hope it works. Instead, you should do a little research to find out what ingredients would produce the best results for you. Like I mentioned earlier, a strength-based supplement would not be very useful for cardio workouts.
One of the easiest ways to find out which product would be best for you is to read some reviews online on each of the products. Read reviews in which the reviewer tells you how and why they used the product and find a match with what you need the supplement for.
Alternately, you can actually just research common pre workout ingredients. There are plenty of websites, articles, and blog posts out there dedicated to maximizing your pre workout supplementation. I've already named a few ingredients earlier in the article. That can be a great starting place!
Go Put In Work!
Now that you know the benefits of a pre workout, it's time to find the right one for you and hit the gym hard and often! Trust me, the energy and performance boost that you will find with pre training supplements is like no other! You can ascend to the next level of fitness if you add a pre workout to a great training and nutrition plan!
The traditional belief of volume workouts to blast fat is both outdated and inefficient. The typical result is a more slender build, yet with a greater body fat percentage. These marathon, aerobic-oriented workouts, cause excess muscle catabolism to take place, you lose weight, but mostly muscle. The end look is a softer, fatter, yet lighter you!
Let us ramp up the intensity with a workout that triggers intense fat burning, while simultaneously stimulating muscle breakdown (and rebuilding). These workouts create a powerful one-two punch that skyrocket your RMR (Resting Metabolic Rate), your true ally in your war against fat!
The recovery processes from these workouts require energy that can be utilized from your existing body fat! The workouts involve alternating hard and easy efforts to supercharge your metabolic rate. You can accomplish this task in as little as 20 minutes, 3 times per week. You can add a 4th workout for even greater fat burning.
We can apply the principle known as High Intensity Interval Training – HIIT, to just about any physical activity, as long as you apply the fundamental rule of hard / easy efforts, you will create the desired effect. Using walking as an example you would start off with a few minutes of regular-paced walking to warm up. Then on to the workout!
Begin by powerwalking as briskly as your can for a designated period of time, say 60 seconds, then follow it up with 30 second recovery pace. Repeat 10 – 12 times.Studies show that a 2: 1 ratio of hard / easy efforts is optimal for effect. Remember that intensity of the pace and recovery is governed by your fitness level. Ease into exercise.
Walking is recommended for beginners who are extremely overweight, or who suffers from joint, or tendon pain. As your fitness level improves, so will your results, and motivation. It really is about intense efforts. The harder efforts trigger intense fat burning, while the recovery sustains the effect. Overall calorie burning is greatly enhanced.
For variety, try applying this principle to swimming, jogging, running, calisthenics, stairclimbing, and more! You will soon discover that as little as 20 minutes or less, 3-4 times per week, you will blast more fat, and build muscle. In conjunction with a balanced diet, your target weight is well within reach.
Halloween is a popular fun time of the year with some great seasonal activities like pumpkin picking, hay rides and trick-or-treating. It is also the time when many tempting trips are increasingly becoming the main attraction.
Both are good reasons that call for an increase in exercises. Here are some Halloween-themed workouts that are a combination of exercise pairs without any rest in between.
What to do: Perform the following pair of fitness themes exercises together without making any rest in between. Use a stopwatch and execute each exercise for 45 seconds. After performing each pair in four sets, rest for a minute to recover and move to your next pair.
Lie down on your back and inhale as the hands are kept on thighs and the legs straight. Then slowly sit up while moving the fingers towards the knees, exhaling all the while. Inhale and sit up straight with shoulders back. Return to the starting position slowly as you exhale.
While standing straight, lift the right foot into a "Frankenstein" kick straight up and then spring back as you step down. The knee should always be kept over the ankle, as your arms are kept away from the body, and the shoulders are squared off with the front leg. Keep lowering your body till the front thigh comes to a parallel with the floor or at least to a comfortable position; keep moving your hips forward. The shoulder should be kept back in a tall posture. Activate both the thigh muscles and glutes to come back to the starting position as you push off the front leg. For increased intensity, one can add hand weights that should have held out in front of the body.
Finally rest yourself for one minute before beginning a new superset.
Keep your arms and legs outstretched as you lie on your stomach on a mat. Next reach your arms overhead as you point your toes. Align your head with the spine and relax your neck. Exhale as the abdominal is engaged getting stability of spine and slowly take your legs away from the torso till they leave the ground; next bring the arms off the ground. Bring the right arm to the right knee as the head follows while the legs are kept straight. Come back to the starting position. See that the head does not drop to the floor. Exhale slowly and lower your legs and arms and then take the left arm to the left knee.
Spider Plank Push-Ups
Take a face down plank position keeping the hands shoulder-width apart with the feet remaining together. Come into a push-up as the right knee is drawn towards the right elbow. As the body is kept flat, push up back into the prone upright position. Follow it up on the left side. Exhale while pushing up and inhale while muscle-lengthening phase.
Finally rest for a minute.
Many of you have heard the buzz about Crossfit training and how great it is. But what are Crossfit training workouts really? Crossfit training is simply optimizing general fitness over a broad area of physical activity. Basically it is a combination of many exercises which tax the aerobic and muscular systems simultaneously.
So what do the workouts consist of? What is the benefit of a Crossfit work out? Is it any different from circuit training workouts? Good questions. I am glad you asked!
The Crossfit workout of the day, known as Crossfit WOD, is the staple component of Crossfit training workouts. Without the Crossfit WOD, Crossfit training would be no different from general circuit training. While very similar in many ways, a Crossfit work out is different in one distinct way.
Circuit training consists of completing a group of exercises back to back without resting in between, hence a “circuit” of exercises, after which a brief rest period is taken when the exercises in the circuit are completed. A Crossfit WOD differs in that there are no scheduled rest periods at all. Crazy right?! Instead, the goal of a Crossfit WOD is to complete the prescribed amount of exercises and repetitions as quickly as possible or “for time”. For avid Crossfit members, there is a Crossfit website that allows each of them to post the Crossfit WOD completed and the time it was completed in. In a sense, it is a sort of competition.
What’s unique about each Crossfit training workout is that they are all named. For example, there is a Crossfit WOD named “Fran.” The “Fran” Crossfit WOD consists of 21 push presses followed by 21 pull-ups, 15 push presses followed by 15 pull-ups, and 9 push presses followed by 9 pull-ups. Complete 3 rounds of “Fran” without resting as fast as possible and you have completed a Crossfit WOD!
So what are the benefits of Crossfit training? How can a Crossfit workout help me lose weight? Can it help me perform better in sports as well? These are excellent questions and I intend on answering them!
Benefits of Crossfit Training
There are many benefits of a Crossfit training workout. First and foremost, Crossfit training allows you to train in multiple areas of fitness including strength, endurance, power, agility, and speed. Why is it important to training in all areas of fitness?
First off, nearly every competitive sport involves a few of the fitness components listed above. Take a running back for example. Not only must a running back be able to run fast to outrun defenders, but he must also be agile to quickly change directions and have endurance to continue running throughout the course of the game and strength to break through tackles and power to explode out of the backfield. Getting the picture? Additionally, a Crossfit work out typically consists of compound exercises which train nearly every muscle in the body in a coordinated fashion.
Secondly, a Crossfit work out typically burns many more calories per session than traditional weight training. So if losing fat and looking good is your goal, Crossfit training can definitely help you accomplish that (as long as you are counting calories to lose weight). For example, an average 150 pound woman can burn over 300 calories for just 30 minutes of Crossfit training. For that same woman to lose over 300 calories during a traditional weight lifting session she’d have to work out for approximately 60 minutes. Double the time!
If you’re looking for an exercise program that effectively works both the cardiovascular system and muscular system, this type of training is for you. It is an exercise concept in which all areas of fitness are worked through various cardiovascular, strength, and explosive exercises. Don’t think it is just for athletes. People of all fitness levels can participate in Crossfit training, although some Crossfit WOD may have to be modified slightly for less fit individuals.
There are many benefits of Crossfit training workouts, which include:
- increases all around fitness
- shorter workouts
- burns more calories than traditional strength training and slow, long distance cardiovascular exercise
- works major muscles of the body in a coordinate fashion
- utilizes functional training which makes real life physical activities easier
So, now that you know how amazing Crossfit training is, go out and do it! Start out slowly and build yourself up. Do not be discouraged if you cannot complete a Crossfit WOD. Most of them are extremely difficult. Stick with it and don’t give up.
As always, you should always consult your physician before starting any type of exercise program.
Believe it or not, it is possible to grow taller at any age. Recent Harvard University research has found that eating essential amino acids can lead to more growth hormone reproduction in the pituitary gland which ultimately leads to taller height.
There are some exceptional techniques to grow taller naturally without the need for expensive surgeries and magical overnight pills.
Sleep to Grow Taller
You need to lose mattresses and pillows, instead, lay a sheet of cloth and sleep on it. The ground is straight and hard which will straighten and strengthen your bones ten fold. When you wake up, studies have shown from the University of McGill that people who wake up from sleeping on mattresses and pillows are in average 1-2 inches taller for the first 30 minutes. Those same people sleeping on a mattress only and no pillow add up to half an inch more than the previous method. Sleeping on a hard floor with a pillow will add half an inch to an inch and a half. Removing pillow and mattress will help you gain up to 4.4 inches of total height. By sleeping correctly, you can gain an extra non permanent 4.4 inches of height the first 30 minutes from the time you wake from a long night of sleep. These studies were based on a 30 day treatment. After only thirty days you can gain up to 6 or more inches of height from sleeping alone. To keep the gained height from corrected sleep you must exercise and eat properly.
How to Keep Gained Height From Sleep?
Eat and Exercise
One must eat a large amount of vitamins and minerals each day to repair muscle, bone, nerve cells and tissues. Stretching on a hanging bar is the best way to gain more inches to your height permanently, plus those you gain in your sleep.
What Foods Are Good For Height Increase?
Specifically L-Arginine, L-Orthinine and L-Methionine are the body’s most needed amino acids for growth in all major developmental areas of the human body.
Feeling short and being short is a thing of the past since there are so many techniques to grow taller. Eat meat and eggs as a very good source of amino acids to help you absorb the necessary proteins through this process. Nuts, seeds and milk are also essential in this diet to grow taller, even if they have much less of the nutrients than the meats and fish. Nonetheless, you can find these elements in a store where dietary supplements exist.
Which Other Types Of Activities Can Make You Grow Taller?
Jogging, running, sprinting, swimming, sports and all types of physical activities make your hormonal system work and produce the needed chemicals for growth. Unless you eat the right foods, the producing of growth hormones will avail nothing. The diet is the secret, the right amino acids(building blocks of proteins), and the exercise will deliver the pending elements produced(the growth hormones) to their very needed hosts. During sleep is the ideal time to produce hormones, so eat right, stay fit, sleep tough and stay tuned for the next article on how to grow taller naturally.
Dental industry professionals see several advantages to attending the Greater New York Dental Meeting. First, you get to show off what you do and produce. If you have a new product, renting a booth at the Jacob K. Javits Convention Center offers you the chance to show it to others. If you have a new technique, you can bring it up in a discussion with other professionals. You also get the opportunity to see what others are doing. It can offer you new ideas to consider in your own company or practice.
Second, they get to meet representatives from different companies. You may be doing business with a vendor for years. You may never have had a chance to meet the reps from that company in person. The Greater New York Dental Meeting offers such a chance. Hundreds of companies, dealers, and manufacturers attend. You can meet people what you have spoken with over the years, face to face.
Third, you provide a face for your dental practice or company. You may have a good reputation. Your company may produce a product that hundreds or thousands provide. By attending the Greater New York Dental Meeting, you get to meet the people who buy your product in person. You get to thank them for their business in person. You have the chance to introduce them to any new products or services your company offers.
Fourth, you learn about opportunities from dealers, manufacturers, and collections. When you meet people in person, it opens up opportunities to expand your knowledge base. You get to see the latest products coming out. You can see new techniques. You learn about new theories and other aspects of the dental profession. That is important if you want to keep your company or practice relevant in the years to come.
Fifth, you have the chance to network. Sitting down and talking to other people in your business can open your eyes up and change your perspective. Being out of the office in a conference setting gives you the chance to speak with people in the same part of the dental industry. You also have the chance to meet with vendors and companies that you can do business with in the future. It is all possible at Greater New York Dental Meeting.
Sixth, you can broad your horizons. With the opportunity to see new products, new services, meet new people, and hear the latest industry trends, you are going to have much to think about once you leave. You can take advantage of all of it. If you want to take your company, practice, or personal growth in new directions, attending this conference is the way to do it. You will find new doors opening in many directions.
I recently wrote a critique of Dr. Ken Cooper's "12 Steps to Good Health." One reader suggested that I offer my own 12 Steps to Good Health.
So I did. Enjoy.
1. The WELLNESS REPORT
Subscribe to the AWR and read a total of 12 editions. This should not be difficult. Subscriptions are free and all 763 previous editions are readily accessible, electronically. It will not matter which twelve you choose – any combination will set you on the path towards a REAL wellness mindset. If you doubt this, look into the eyes of migrant readers, notice how they carry themselves, their ease and harmony, their effervescent vapors and comportment valves, their self-poise, independence, candid and free spirits. Do not overlook their expression of reason, love of exuberance, enthusiasm for athleticism and love of mental as well as physical freedoms.
2. Reassess Your Mindset
This is especially critical if said mindset is not an original.
No matter how comfortable you may be from having gone along to get along, it could be that your ideas really suck in the grander sense of things and, most vitally, do not enable the enlightenment or level of happiness you might otherwise enjoy. Of course, maybe your mindset, regardless of beliefs in impossible things and ludicrous rules, are just dandy per your way of seeing things. Either way, you still might be better off on the whole if you take a close look at what you were told about life's persistent questions, to borrow a phrase from Guy Noir, Private Eye, the fellow who once owned the 12th floor of the Acme building on many a dark night in a city that knew how to keep its secrets.
(In case you're puzzled by this reference, it's a famous line from regular skits featured on Garrison Keillor's much loved "Prairie Home Companion" radio show.)
3. Minimal Exercise
Beginning today or if it's late at night and you need your sleep, tomorrow, go out and exercise for at least 20 minutes with no fewer than five pace pickups, raising your heart rate for 30 seconds to a minute. Do this daily for the rest of your life. Does not matter if you walk, run, bike, swim, row – whatever, just do it every day. Naturally, best if you mix it up, make it fun, dress appropriately for the activity and find others to join you, if socializing while exercising appearances – whatever it takes to keep a commitment to a daily exercise regimen.
4. The Best Diet
Experiment with and, if you can pull it off, become a vegan, or as much of one as you can manage. Only a few reliably (6% of Americans at present) so treated can pull it off, myself not included. I'm a mostly-vegan who caves now and then to the lures of gruyere cheese, egg whites, shellfish and cream in coffee. Ecotopia is not the goal. A vegan diet is great for your health (eg, weight control), there are unlimited yummy possibilities and, most important, it's essential for a better environment. The amount of animal cruelty alone warrants giving veganism an earnest attempt; so does slowing global warning via reductions of emission-heavy animal agriculture. The appetite-whetting possibilities will excite and delight your taste buds.
5. Heroism, Your Style
Perform a heroic act. There is no official definition of a heroic act. I use the term to describe an epic and triumphant experience. In order to accomplish such an experience, that is, moments in time when, after a period of months of disciplined preparation, you complete that which was challenging, special and meaningful, in your eyes, and celebrate the fine-tuned state that you ' ve managed, with a little bit (or a lot) of luck, and with support from special assistants and abettors and much hard work through energies wisely expended. The possibilities are rich and varied. A heroic act has only a few criteria and these are but suggestions – you of course can set your own standards. I recommend the heroic act being something physical, that it requires at least three months of preparation, that it's difficult but possible and even enjoyable in some ways (including when successfully completed) and that it is not a one and done deal. That is, once you have completed one heroic act meeting these criteria (or your own), follow up with another – once a year, every two years or whatever feels right.
Do not be tempted by or lured into extreme quests, such as racing non-stop up the Empire State Building, finishing an Ironman triathlon, climbing Mt. Everest or playing in the NFL or NBA. For most of us, such quests would be unrealistic. Choose something possible, but arduous and demanding, yet within your range.
Just know that, to accomplish heroic deeds, you'll have to do a lot of what it takes to land a gig at Carnegie Hall. (Hint: practice, practice, practice.) Good luck.
6. Conscious Meaning Re Life
Ponder and decide on the MOL, that is, the meaning of life or alternately, the meaning and purposes of your life, at the present time, until new information and insights come along. There is value in bringing to conscious awareness what you believe about why you're here, if indeed you decide there is anything more to your presence than improbable good fortune, or not such good fortune, depending on how you feel about living.
In "Unweaving the Rainbow: Science, Delusion and the Appetite for Wonder," Richard Dawkins writes that the fact that we are going to die makes us the lucky ones. Here's an excerpt wherein he makes this case for this claim:
"Most people are never going to die because they are never going to be born.
So, buck up folks. Suppose you are too rational to accept the idea that a sky god put you here for a purpose. What then? Let reason be your guide – adopt a set of purposes for your life that will keep you going in good spirits. Maybe you'll decide, like Ingersoll, that there is meaning and joy contributing to the happiness of others. Perhaps you will find ways to nurture and express your talents, thereby "reaping your greatest reward in being loved by those whose lives you have enriched."
The possibilities for human flourishing through personally satisfying, challenging forms of meaning and purpose based upon your unique character, talents, personality and circumstances are almost unlimited. It's up to you.
7. Healthy Models
Surround yourself to the possible possible with others who seem to have embroidered wellness mindsets, that is, people who take good care of themselves, are positive and kind, cheerful and realistic. Also favor those who are optimistic, embrace the common decencies and look after their families, friends and associates. Oh, and also be partial to making friends with people who carry on in ways consistent with reason, exuberance, athleticism and liberty.
In the middle of such company, having and sustaining good intentions will be much easier.
8. Daily Learning
Invest time and energy, more so than ever, in learning and exploring. Pursue education and new activities that broaden your perspectives. Doing so is invaluable at all ages, but more important than ever in the later years. This is a time that too often delays slowing down as important body parts and orgs become trouble spots, to put it mildly. Thus, renewed gusto should be summoned and directed at creative ways to sustain and even escalate the vitality that a REAL wellness mindset invites. Think of the possibilities out there as if the world were (for it actually is, sort of) a massive museum. Check out the vast collections on offer, and be a traveling dilettante experiencing the kaleidoscope of arts, history and culture, science and nature – so many choices.
Live it up – you can not take it with you, since you're not going anywhere when you die. Be courageous and do not shy from looking realities in the eye. Keep in mind that you will soon enough become infirm, your mind will expire before the rest of you and you'll become a burden on everyone, though few will let on. By putting the fact of death out of mind as much as possible, it becomes too easy to take life for granted, to get talked up in jejune concerns and waste precious moments.
Laugh more often, except your days are already filled with more crackups than a roller derby. Ingersoll suggested that "no one should fail to pick up every jewel of joy that can be found in his path." Instead of looking for trouble (or love in all the wrong places), look for ways to laugh more often through the day, every day! It's good for your demeanor. By enjoying more of it, especially good old fashioned belly yuks – the kind that brings tears to your eyes. Humor will boost your health status and nearly everything else (social relations, work satisfaction and bodily functions) will improve, as well.
Opportunities for humor are everywhere – you can not escape it. Humor is more popular than porn, and much more socially acceptable. Best-seller books and TED talks celebrate the power of laughter in business and personal relationships; humor conferences (CEU credits available!) address the science of comedy, as do learned medical journals.
Humor takes many forms, including satire, absurdity, mischief, incredulity, surprise, awkwardness, puns, mockery and affectation, to note a few. You can have a ball with more humor in your life. Make a conscious effort to look for it – you can not wait for it to seek you out or opportunities will be missed.
However, exercise a measure of caution if you decide to be the one spreading humor. For starters, know your audience. Humor is subjective in the extreme and can be hazardous. While nearly everyone loves to laugh, what is experienced as funny is highly subjective. A gut-busting joke or situation explained with surprises and wit can crack one person up but make another want to crack a bottle over your head. For example, you would not want to make fun of certain people, like Kim Jong Un. What's amusing to some is definitely offensive to others. Forget jokes about blonds, ethnic groups or even lawyers. (Why do not sharks bite lawyers? Professional courtesy.)
So, look on the bright side with a few more laughs daily than you otherwise might if not looking for such opportunities. There's little danger of an overdose or adverse side effects.
10. Effective Thinking
Fine tune your decision-making skills at every opportunity. Not only is the media filled with fake news (and this is not a reference to media reports Trump does not like) but con artists, bogus healers, Russian hackers, get-rich hucksters, slick prosperity gospel preachers, lonely hearts seeking long walks on the beach with generous soul mates, and other charlatans on the prowl as never before – and they all want your money! So, consider this: whatever they're selling, it probably does not work, you do not need it anyway, the claims are likely untrue and you should not fall for any of it. Skepticism, doubt and wariness will stand you in good order until you've had time for due diligence.
Learn as much as possible about the three-pound wonder that produces the real you. Our brains are naturally associated to simple explanations of complexity, therefore, we are easily seduced by pseudoscience, conspiracy theories, absurd dogmas and superstitions, quackery and other forms of deception. Religions are another reason for faulty thinking because they teach obedience, not critical thinking. Religions frown on skepticism, doubt and wariness, vital tools for functioning in rational ways that enable better choices.
Ingersoll, a promoter of effective decision-making regarding religions, acknowledged that "reason is a small and feeble flame, a flickering torch by stumblers transported in the starless night, blown and flared by passion's storms -and yet it is the only light. that, and naught remains. "
In the modern world (with our much-evolved but not entirely well-adapted two million year-old brains), reason is indeed a small and feeble flame, but still the only light. Guy Harrison, author of half a dozen books on reason, including "Good Thinking: What You Need to Know to be Smarter, Safer, Wealthier and Wiser," recommends such skills "be elevated to a moral issue – because an epidemic of poor reasoning looms as humankind's great unrecognized crisis. "
11. Service to Others
Expect nothing in return. Seek no credit. Do it for someone or many in need, to advance a great principle (eg separation of church and state), to help a community, promote animal welfare, save the bloody planet – possibilities for selfless service are inexhaustibly diverse.
While personal rewards are not the point or purpose, service to others invariably brings a bounty of healthy and satisfying returns. Doing good, over time, adds to your sense of worth, purpose and the like, even if nobody notices.
Studies sponsored by the folks who wave us International Good Deeds Day (April 15 this year) suggest that such endavors decrease stress, increase life expectancy, promote happiness and feel good, due to the fact that such service sparks the release of endorphins, the brain's pleasant mood chemicals.
A 2012 study published in the journal Psychological Science found that thinking about times you've helped others make you want to help again. Service to others is self-reinforcing. The research indicates that reflecting on your past good deeds makes you feel selfless and motivated to do more. What a deal – personal health gains for you and help for others – a good deal for all concerned.
12. Beyond the Pale Blue Dot
Keep ever-present in mind the ultimate, fastest-acting stress management technique – thoughts about the cosmos. Who can not at least diminish for a spell the incompetent emotions associated with grudges, worries, fears, jealousies and / or upsets after only a few minutes, even seconds, thinking about space and time? What's the big deal about life's spilled milk equivalents – if you remember this advice from the Monty Python classic, "The Meaning of Life:"
"Whenever life gets you down, Mrs. Brown, and things seem hard or tough, and people are stupid, obnoxious or daft, and you feel that you've had enough eno-oooo-oough …"
(Thanks, Eric Idle, for the "Galaxy Song" – a wonderful stress release song.)
This reliable stress reliever involves shifting your mind, just briefly, to the fact that there are hundreds of billions of stars in our Milky Way galaxy – which is but one of hundreds of billions of galaxies, each containing hundreds of billions of stars. And do not get your hippocampus in a knot struggling to sort out how many planets are out there, each revolving around its own special star. Perhaps there are planets somewhere in the misty deep teeming with inhabants, most of which have also been led to believe that they are the center of the universe, and the highest purpose of some grand design.
All the best. Stay weller than well.
The training of the tongue involves exercising it in different ways. This will help strengthen and develop the muscles needed for a quality performance.After doing these exercises regularly, you should be able to notice a difference when you are going down on your intended love interest. The training of the tongue can really help to improve sex all around.
There are many ways to increase the chances of giving the woman an orgasm. The training of the tongue can help. The one thing that I like to stress is never giving up. Many women just cannot climax through natural means of vaginal penetration. This is completely natural. There is nothing wrong with this and this is normal. I will say that you can drastically increase your chances of achieving orgasms by beginning with oral stimulation.
One thing needs to be clear first, and that is; Does she Like it? As crazy as it may seem some women do not like receiving oral sex. Just like some men do not like giving it. I personally always thought both were a little crazy but that is just not the case. Mother Nature only has one single rule and that is: There is an exception to her every rule. Just when you think, ‘Well, that means everyone,’ then it really means one will come to break the generality.
Alright, On To The Training of The Tongue Exercises that were accidentally left out of the first edition of this little article.
Exercise number one is the stretcher. Stick out your tongue as far as it will go and try to touch the bottom of your chin. Then bring it back in. Then, stick it back out and doing the same stretch only try to touch your nose this time. Then bring it back in. Do this around three times a day in sets of twenty or twenty five.
The second is the tongue push ups. Pressing the tip of your tongue to the top of your teeth and folding it back in. Just tense the muscle and release. Tense and release. The next one will be focusing on the reverse, by pressing the tip of your tongue on the bottom of your teeth folding it outward. Pushing it outward and again tighten and relax. Tense and release.
This last one involves getting yourself a lollipop. Or at least something very small that you can clench between your teeth. Once this object is firmly in place just go to town with your tongue. Try to develop that flicker movement that is usually associated with snakes. With practice you can achieve this. But once you do, do not just go straight into that just because you can. My best advice is to start with wide slow strokes. Then slowly work your way into the flicker.
Like any other skill in this world practice makes perfect. Giving your tongue a work-out will increase your endurance for longer, and more improved licking. The truth is it really works. You have nothing to lose so just give it a try.
The Training of the Tongue is really not as ridiculous as it may seem or sound at first. The tongue is, after all, a muscle and with practice it can grow resulting in maximum control. The more practice you give your tongue the better and more flexible it will become. This will make you a much better at giving your loved one oral pleasure. You may even get yourself a title of some sort, like the best mouth of the south. Who knows anything is possible right?
Visit ten commercial gyms or fitness centers and ask them why you should use a Personal Trainer and you will get ten different answers, based around why you should use a Personal Trainer from their facility. The problem with the advice you are receiving from these professional sales people, is that the advice is driven by sales targets and is designed to help build the businesses of the resident Personal Trainers.
Now do not get me wrong, I am a Personal Trainer working out a large commercial gym and I also want to build by business. Gaining access to gym members who have been sold on the virtues and values of personal training certainly makes that job so much easier. But, I would much rather have my clients decide to use a Personal Trainer (preferably me) for valid reasons and with a realistic view of what they can expect to receive in return for their hard-earned dollars.
Let's start at the beginning; why is it best to workout with a Personal Trainer? Essentially, there are ten reasons why most people choose to engage a Personal Trainer and they are:
1. You are not seeing results . Many people will begin an exercise time with a general goal in mind, usually weight loss, and work like crazy for weeks, months and even years without getting any discernible results. A good Personal Trainer will begin your journey with a comprehensive Pre-Exercise Screening questionnaire and will have an in depth discussion with you about your goals, motivation and previous exercise history. Only then, after gaining an understanding of where you currently are and where you want to get to, will they begin formulating an exercise and nutrition plan specifically for you. Included in the pre-exercise screening, will be body weight assessment, girth measurements and possibly even skinfold measurements taken to establish a baseline against which your future progress will be measure.
2. You do not know where to start. No Personal Trainer worth wasting your money on will assume that you have any prior knowledge of anatomy & physiology, nutrition or exercise science. The reason is that if we absorb that every client is a blank canvas and develop the workouts based on the principles of sound technique and progress, every client has the opportunity to learn the safest, most effective way in which to build their strength, cardio vascular fitness and insure against unnecessary injuries. Most people who join gym do not know how to exercise effectively or safely and there is no-one better to teach you how to do that than your Personal Trainer. A large number of people will download a templated workout from their favorite website or get advice from their "fit" friends. The problem with this approach is that you may not know how to use the equipment safely and the workout has not been tailor to suit your individual needs and / or limits.
3. You are bored with the same old workouts. I know from personal experience that if you do not change your workout on a regular basis, or add interesting cross-training options into the mix, you become very bored with the workout and are less likely to even attempt to do it. Bang, there goes your motivation. A good Personal Trainer will be continuously reviewing your progress, how your body is adapting to the exercise and, assessing your motivation. If any, or all, of these indicators show signs of plateauing or you are less motivated, he will change your routine and add some variety into your workout to keep it interesting and to continuously challenge your body.
4. You need to be challenged. If you are like the majority of the exercising population, there will be days when you simply do not feel like pushing yourself to your limits or, just feel like slacking off. A Personal Trainer will not allow you to bring out the BS excuses to not workout. He will push you to complete that last two reps and encourage you through the set when the weight looks far too heavy. He will be your conscience, your mentor and your cheer squad, but he will not be your Mother.
5. You want to learn how to exercise on your own. Even if you want to exercise on your own, it is a great idea to engage a Personal Trainer for a few sessions to learn the right way to exercise. This is especially true if you want to learn about the muscles in your body, how to target those muscles and how to complete the exercises with good technique. Just a few sessions can teach you about your body, how it works and what you can do to get the best out of it through exercise.
6. You need accounting and motivation. Personal Trainers come with built-in motivation. You are investing both money and time in your health and fitness and there is nothing like a standing appointment to get you off your butt and moving. A good Personal Trainer will also provide accounting; so if you do not turn up for an appointment, they will be straight on to you to find out if you did the missed training in your own time. They will regularly quiz you on your eating and sleeping habits to make sure you are staying on track.
7. You have a specific illness, injury or condition. If you have specific conditions like, Type 2 Diabetes, Heart Disease, arthritis or old injuries, working with a Personal Trainer, who can work with your Doctor, Physiotherapist or Chiropractor, can help you find a program that suits your particular circumstances, help heal injuries and, avoid further problems. Keep in mind that you want to find a trainer who has experience with your issues and make sure that trainer works closely with your doctor and / or physical therapist for the best experience.
8. You are training for a sport or event. If you're training for a marathon, the football season or some other type of sport or event, an experienced Personal Trainer can help you decide what you need to do to stay strong without detracting from your other training. He can also help create a training program and map out a periodisation plan for the coming event. Just make sure he's experienced in the sport you're training for since not all trainers do sport-specific training.
9. You want supervision and support. Some people do know how to exercise for best results and do know how to exercise safely but still want to have a Personal Trainer around to supervise their workout and provide support (including spotting heavy weights) during the workout. The Personal Trainer then becomes more of a training partner.
10. You want to workout at home. Many people have a good collection of exercise equipment at home but are not sure how to use what they have or lack the motivation and discipline to actually exercise. A Personal Trainer can show you exactly how to use what you have gotten and the knowledge that your trainer will be arriving at a particular time in the specified day will help motivate you to do the work.
Now that you have some really compiling reasons why you should use a Personal Trainer, the next question is: How do you pick the best one?
I could be facetious and simply say, "pick me!" but there are some fundamental, and non-negotiable, criteria that you should insist on seeing. The first of these is an appropriate, recognition qualification in fitness or exercise science. As an absolute minimum, the Personal Trainer must have a Certificate III & IV in Fitness. If they have a Diploma in Fitness or Under Graduate Degree in Sports or Exercise Science, then so much the better.
Secondly, if they do not have additional qualifications, eg Certificate or Diploma level, in Nutrition or Dietetics, they should not be offering nutritional or dietary advice beyond the scope of the National Dietary Guidelines. If, on the other hand, they do have additional qualifications in Nutrition and / or Dietetics, they can help you analyze your diet and offer nutritional guidance and advice.
The third factor to consider is their specialization. Every Personal Trainer has been educated to a level that will allow them to offer support and guidance to a broad range of people with a broad range of objectives and challenges. However, I have yet to meet a single Personal Trainer who does not have a specialization or, a preference for a particular type of training. If you have been diagnosed with Type 2 Diabetes and your goal is to lose weight and control your condition, it would have been pointless teaming up with a Personal Trainer which specialization or preference is for body building and competition. It would be equally pointless for an aspiring body builder to team up with a Trainer who specializes in post-pregnancy weight loss. The experience would be underwhelming and frustrating for both parties.
Finally, compatibility is a key factor in deciding who you should entrust with your health and fitness journey. You may have found the best Personal Trainer on the planet but if he has a huge ego and has difficulty relating to you, on your level, he is not the guy for you. Spend the time to sit down and have a chat, find out something about the Trainer's background, their personal fitness journey and what they enjoy doing in the gym. If you find a kindred spirit who has all of the qualifications and a specialization that fits your needs, they are the Trainer for you.
When you do find that perfect Personal Trainer, do not make the mistake of putting dollars in the way of achieving your goals. The investment in the right Personal Trainer will be worth every cent. Let's say you are asked to invest $ 50 per session twice every week to get the Trainer of your choice. In isolation, $ 100 can seem like quite a large amount of money but you need to put it into context; what is your life and long term health worth? If you eliminated all junk food, cigarettes and alcohol from your diet, how much would that save you each week? If you were able to stop taking the drugs that are currently keeping you healthy, how much would you save? The dollars should not be the determining factor.
It is very easy for me to state "I can get you into the best shape of your life" and in fact, many of my contemporaries do exactly that in their advertising, but what does that mean in the context of your life? I would much rather say: "I can help you find the strength of purpose and discipline to be fit and healthy for the rest of your life." This is a reality that we can both commit to and make it happen. Only you can change your life; I can teach you how and help you achieve it.
Radiofrequency neurotomy, also called radiofrequency ablation or lesioning, is a procedure that intentionally injures nerves to prevent pain signals from being sent to and processed by the brain. It is a minimally invasive surgical procedure reserved for those with chronic pain who have not found relief from more conservative treatment methods.
Radiofrequency treatments can be used on patients with pain from a degenerative disc, facet joint or sacroiliac (SI) joint. Guided by fluoroscopy, an electrode is inserted into the body and placed on the targeted nerve. Once positioned properly, the electrode is heated to create a lesion on the nerve. A more recent, advanced form of the procedure includes a cooling phase; this increases the area of the electrode’s impact and may be useful in certain locations of the body.
This treatment is not a permanent solution; over time, nerves heal and pain returns. It is important to remember that radiofrequency is a treatment that addresses the symptom of pain, not the initial cause thereof. Review the following pros and cons before deciding whether to receive this procedure.
For people who cannot perform day-to-day activities or work due to pain, a procedure like radiofrequency neurotomy can be tremendously positive. If effective, the procedure may allow people to return to work and perform basic daily activities like walking without excessive pain.
Results from radiofrequency treatment can last up to a year or two, which may make it more appealing than steroid injections, another common treatment for back and SI joint pain.
Neurotomy is a less invasive procedure than other surgical methods of eliminating joint and disc pain, particularly fusion surgery. Fusion creates a rigid segment between vertebrae or the pelvic bone and sacrum to inhibit painful motion from instability. The procedure comes with a high price tag and a host of risks, including accelerated degeneration of facet joints and spinal discs near the fused joint. Radiofrequency lesioning may provide enough pain relief to avoid more invasive surgery.
Research indicates that this procedure is helpful to some degree for around 70% of those who receive it and that it may decrease reliance on expensive and dangerous pain medications. See http://www.prnewswire.com/news-releases/studies-published-in-pain-medicine-demonstrate-effectiveness-of-minimally-invasive-cooled-radiofrequency-treatment-for-low-back-pain-194185701.html for a collection of research supporting the use of cooled radiofrequency for discogenic and SI joint pain.
Radiofrequency lesioning makes pain worse before making it better. The initial week following the procedure can be difficult due to local soreness and swelling. Some patients who have received the treatment report that it can take a month or two to feel any positive effects.
Some patients receiving the treatment never experience relief. Some may even experience more pain if the procedure was done incorrectly and the targeted nerve was incompletely damaged; this would cause it to increase its pain signal output. See http://www.spine-health.com/forum/treatment/pain-management/rf-neurotomy-ablation-has-worked-you-how-long-did-it-take-notice-res to read reviews of the procedure from a number of people who have received it.
It must be remembered that this treatment is not a cure; it just masks the pain. Whether your pain is caused by a degenerated disc, facet joint or SI joint, it is important to continue efforts to resolve the underlying issue. Research alternative medicine to find treatment options you may not be aware of. Take advantage of your pain-free or reduced pain time post-radiofrequency treatment to follow through on exercise therapy, strengthening your core muscles that support joints and spinal discs.
Radiofrequency neurotomy may be a suitable treatment for you if pain is interfering with your quality of life. The focus of any chronic pain treatment plan, however, should be to address the cause of pain and not just mask the symptom.
Learn How to Lose Weight Fast with This Healthy Approach to Weight Loss
Losing weight can be a challenge for many people. Being overweight is associated with many different health risks including heart attack, stroke, and diabetes, just to name a few. According to the National Center for Health Statistics, obesity has more than doubled since 1970! With all the promotions for fast food, busy lifestyles and economic hardship, weight loss is getting harder and harder every year. I’ve created this post to provide a road map to weight loss. I’ll detail some key components of how to lose weight fast, and most importantly, keep it off! Healthy weight loss is two-fold:
Proper Nutrition, Not Starvation, Can Lead to Fast Weight Loss
Most people are under the impression that in order to lose weight, they need to stop eating. While this does have some truth to it, there is a lot more to losing weight than just not eating. It isn’t a coincidence that so many people drop 10 or 20 pounds just to gain back everything they lost. By going on extreme low calorie diets, your body will go into starvation mode, because it doesn’t know when it will get more nutrients! By eating so few calories, your body slows down its calorie burning processes and starts hoarding fat. This is why you see results initially, but as soon as you start to eat again, your body balloons right back to your initial weight. In addition to that, your body won’t be getting the nourishment it needs to function properly. You may feel like you’re always in a bad mood, tired, or even show signs of depression. Due to a hormone imbalance, you might constantly crave unhealthy foods. Assuming you’re trying to exercise, you likely won’t have the energy to get in a great workout or to repair properly afterwards.
The key to fast weight loss isn’t always low calories. It is consuming the RIGHT calories. If you’re exercising like crazy and trying to live on 1,000 calories per day, your body is going to be a mess! So what should you eat to lose weight quickly? Without getting too complicated, you want to consume hefty amounts of protein, fiber and water. You want to avoid or limit things like sugars, starchy carbs and fats.
You don’t have to count every single calorie you eat. You just need to make sure what you’re eating is healthy. One of the easiest methods to use for weight loss is the plate method. Separate your breakfast, lunch and dinner plate into sections as follows:
1. 1/2 your plate should be non-starchy carbs – I’m talking about VEGGIES especially. Things like broccoli, cauliflower, asparagus, etc. That doesn’t mean cover them in veggie dip or saute them in 5 tablespoons of butter either! Learn to love veggies for what they are. A good, healthy source of nutrients.
2. 1/3 of your plate should be lean protein – This is your fish, chicken, turkey, or any other lean meat. Things like beans are also great sources of protein.
The rest should be starchy carbs – This is a small portion of things like brown rice, wheat bread, wheat noodles, etc.
This isn’t a state-of-the-art system, but it is a simple plan that everyone can follow that will work. If you look at your plate and you have 2 pieces of broccoli and a giant pile of noodles or fried rice, you need to make some adjustments.
Things to Eliminate Completely
In order to lose weight quickly, there are some common things you will have to get rid of completely:
1. White Flour – White flour and whole-wheat flour differ significantly in their nutritional value. In order to really get rid of that hard to lose belly fat, you need to let go of white flour products like white bread, white rice, tortillas, and anything else with white flour in it. What’s the alternative? Whole wheat flour products
2. High Fructose Corn Syrup and other refined sugars – Read your ingredients! Sugar is a major factor in weight gain and the ability to lose weight fast. Sugar is sugar but getting your sugars from things like fruit, which provide some nutritional benefits, is much better than getting sugar from processed treats. What’s the alternative? Eat things with natural sugars like fruit!
Exercise Leads to Muscle Definition and Keeping the Pounds Off
When it comes to weight loss, the most important benefits are the health benefits, but let’s be honest, most people wouldn’t mind having a better body too. As a trainer, I hear it all the time. “I want to tone up! Sculpt and tone. How do I get better muscle definition?” If your goal is to get some muscle definition, it doesn’t matter how good your diet is. You have to exercise! Your muscles will not grow unless you make them work.
What Exercises Help You Lose Weight Fast?
Exercise, especially weight lifting, is not a simple thing. There are many different styles and techniques you can utilize. The exercise program that works best for you will depend on your goals and your individual body. There a few things just about everyone can count on when it comes to being able to lose weight fast:
1. You need to do cardio and Resistance Training – If you want to see the best results, you need to do a combination of cardiovascular exercise and weight lifting. I see people get frustrated all the time because they run on the treadmill for 60+ minutes per day but still don’t look how they want. You cannot get muscle definition without muscles! In order to build muscle, you have to lift weights. And Vice Versa, to maintain a healthy heart and burn the most fat, you need to do some type of cardiovascular exercise.
2. Use a lot of full body exercises – When it comes to losing weight fast and burning fat, full body exercises typically work better than isolated exercises. An example of a full body exercise is a squat with a shoulder press. By using your legs, core and arms, you’ll burn a significant amount of calories while improving your muscular strength. An example of a less effective calorie burning exercise would be a seated biceps curl. If your goal is to have nice biceps, this is a great workout for you. If your goal is to lose weight fast, you’ll see much better results going with a high-calorie burner like the squat and press.
Bonus Tips for Rapid Weight Loss
1. Try High Intensity Interval Training (HIIT) -HIIT is a safe, effective workout program to lose high amounts of fat in a short time. HIIT is so effective because it is great for weight loss while promoting muscle growth, as opposed to steady state cardio, which burns calories but doesn’t offer much for muscular improvement.
2. Check out my article about the top ten best diet foods – If you’re looking for some great foods to eat during your weight loss program, these are ten “super foods” that will help provide the right nutrients to safely lose weight fast.
3. If you want a professionally created workout program that will give you step-by-step instructions on how to lose weight, check out my workout program subscription. You’ll never have to worry about the effectiveness of your exercises again. I’ll give you everything you need to lose weight and get the muscle definition you want.
Everyone wants their pets to be fit and healthy. As wonderful as dogs can be, they are famous for missing the point. Dogs are not our whole life, but they make our lives whole. There are many games and exercises that can contribute to the fitness of your pets. These activities will not only make them fit, but will also bring an excitement in both of yours lives.
Walk With The Dog – Instead of walking your dog, have your dog walk you. Go wherever your dog goes. It can be great exercise for you as well. You can also go for runs, which can increase your as well as the dog’s stamina.
Tracking Clues – Not all dogs are tracking breeds, but just about any dog can participate in the sport of tracking, a competitive event for dogs and handlers. A scent trail is laid out hours before competition. Numerous clues are left for the dog to follow through and something as a reward is placed at the end of the trails.
Playing With Other Dogs – The best form of activity is the one where dogs can naturally move their body. Playing with fellow dogs can be one of them. They’ll not only exercise but also enjoy the time.
Teaching Fun Behaviours – Mental exercises are always the best. You can teach your dog exercises like high-fiving or bowing or command by hand. After obedience commands have been taught, cognitive challenges tend to drop off.
Dancing With Your Dog – A dance routine can really cheer you and your dog up. This can energize you and your dog as you both dance away to your favourite tunes.
Indoor Agility – You can set up a makeshift agility course in your house with things like chairs and broom poles (jumps), a mat (for a makeshift pause table), cones or boxes (weave poles), and blankets over the space between the couch and the coffee table (tunnel). Or you can buy an indoor agility set. Either way, it is very useful.
Hide and seek – You can have great fun playing hide and seek with your dog. Put your dog in stay until you can hide and then call him to find you. It can also enhance the dog’s mental abilities.
Stairs – One of the most effective exercise for your dog indoors. Make it go up and down the stairs to burn those extra calories.
Let's talk about intensity. What is the goal? We want to get our hearts pumping for short periods of time followed by a cool down. A cool down consists of going from a run to a jog and possibly back to a walk. What we are doing is letting the body recover.
So we have short spurts followed by recovery and then back to high intensity again. These high intense periods could last anywhere form five minutes to 15 minutes. The time period depends on your level of fitness. You may just start out doing high intensity workouts for 5 minutes at a time then cooling down for a couple of minutes. Do not push it too hard if you are just starting out
As you work out more frequently you can then start to increase it slowly up to 15 minutes with a five minute cool down. By the way 15 minutes is not the limit. When you are done with the intervals of high intensity exercise you can finish your work out with five minutes of lower intensity exercises.
You can repeat these higher and lower intensity periods several times depending on course on the level of fitness you are at current. To explain lower intensity work out, it basically means for example on a running machine just staying at a given speed over a longer period of time. In other words the intensity level doing it this way is constant.
They say by doing intense exercises for short periods you gradually increase the body's tolerance to what is known as lactic acid. This gives the body the ability to make use of lactic acid as a fuel, this happens while training the body to work at higher levels of energy output.
To learn more about interval training to lose abdominal fat select one of the links below. You will also get a Free Bonus ebook – "Training & Nutrition Insider Secrets for a Lean-Body".
Personal Training, Exercise Routine & Weight Loss Solutions
# 1 Motivation
People are mostly creatures of habit – it is simply the way the mind works. We leave so much to the autopilot inside, the one we've actually conditioned to make all our responses automatically, that personal training from a motivator can actually untrain your old worn out and inappropriate responses so that you make personal training changes in your lifestyle to make real progress, no matter what weight loss solution you follow. Motivation is probably the number # 1 reason you need to make personal training a part of your weight loss solution or exercise routine program.
# 2 Exercise Routine
There are so many different pieces of exercise equipment and variety of exercise routines, how do you know which is the right weight loss plan or exercise routine for you? Personal training can guide you because personal trainers know what results each exercise routine and piece of exercise equipment can give, and many can advise on nutrition as part of any weight loss solution. Personal training can really shorten the time it takes to achieve your goal on any weight loss solution or fitness plan.
# 3 Using Exercise Equipment Correctly
If you have been doing the same exercise routine regularly and not achieving the weight loss solution goal you had planned for, the chances are you may not be doing the exerice routine correctly. It could be that when you started, without personal training, that you were never taught the correct way of using a certain piece of exercise equipment or performing the exercise routine correctly. You will get results faster on any weight loss solution program or exercise routine time, if you get personal training to help you burn fat fast.
# 4 Diet Solution
Ok, so now you have your personal training sorted out and you are doing the exercise routine under supervision and following your weight loss solution to burn fat fast with advice from a professional. It is still important to know your own metabolism and the correct diet solution to accelerate your metabolism so that you can burn fat fast. The correct diet solution is important because you want to perform your exercise routine with optimal energy levels and also, to allow your muscles to burn fat when there are no "free carbs" (food from meals) around. When there is no carbohydrates fuel, anaerobic exercise routines force the muscles to burn fat into fuel for exercise and to repair muscle tissue long after you have finished your exercise routine. Personal training will help you train at the right time and just as importantly, eat at the right time.
# 5 A Tailored Exercise Routine
If you enjoy a sport but want to be "the best of the best", not just looking for a routine as part of a weight loss solution to burn fat, but you are serious about raising your fitness, agility or strength levels to get better performance in whatever sport you play and enjoy so much, then you need personal training. A personal trainer will know a variety of exercise and nutritional diet solotion to best suit your individual needs. People come in all shapes and sizes with different metabolic rates, different skeletal structure and different body mass. Personal training is essential if you want an individually tailor exercise routine to make the most of what you've got.
# 6 Hitting The Wall
A lot of this is psychological in nature, where people in sight of the finishing line, "hit the wall" and lose energy, drive and sometimes even the hope of finishing the exercise routine or weight loss solution program. Motivation and drive from personal training can help you break through that wall. It is simply a stubborn inappropriate conditioned automatic response that needs to be broken so that you build a different belief system – a "can do" attitude, rather than "can not go on" attitude, that has stopped you failing every time you take up a weight loss solution or program to burn fat. It's motivation not to get started and to sustain your exercise routine and weight loss program but motivation to succeed and actually get the results your autopilot inner being has been displacing you of.
# 7 Information
How many of you have trawled the net looking for a specific diet solution, a specific weight loss solution, an exercise routine or where to get, how to use, or what is the best piece of equipment for a particular purpose. When it comes to fitness, healthy eating, diet solution, a personal trainer will be able to give you the answers you are looking for – and even if they do not know, they work with other professionals in personal training networks who will get all the answers you will need to get the results you want.
# 8 Rehabilitation
If you are coming back from an illness or an injury, personal training will take all these factors into consideration so that you do not overextend yourself in your exercise period or weight loss solution and make sure that your aerobic or anaerobic routine is complementary to where you are in your physical recovery.
# 9 Family Fitness
Why not involve the whole family, children also, into a personal training program suitable for each member of the family. It means more time with the family and it can be made into being a fun event at the same time, no matter what exercise regime, weight loss plan or fitness goal you are looking for. A professional can make personal training fun for each family member.
# 10 Beach Holidays & New Year Resolutions
How many of you have had an eye on summer and what to wear on the beach? How many of you are looking for that "beach body" you want to display in the sun? Personal training can help you achieve your weight loss goals, taking into account the time you have left until your holiday and the specific weight loss solution you are looking for.
At the turn of the year, we all think ahead to summer at a time of year when the focus is on eating and drinking more than we may usually do. Getting personal training in January can help you set your weight loss goals with tailor made routines to burn fat or fitness plans to ensure you stay fit and healthy no matter what you eat during the holiday festive season.
No matter what weight loss solution, diet plan or exercise routine you are looking for, personal training has so much more to offer than most people realize, at first glance.
Some people feel martial arts training is just for those rare moments when you or a loved one is attacked, but what if martial arts could be used everyday of your life?
Would that interest you more? Is being more aware of your surrounding, faster, stronger, better balanced, better reflexes and the ability to think clearly under stress important to you?
Then martial arts is the perfect activity for you! Warning, always consult with a physician before engaging in any physical activities. Let me tell you about some of my personal experiences that could benefit you….
Spend some time with surprise attack drills and multiple attack drills and see if that doesn’t increase the overall awareness of your environment.
I have good reflexes, but I’ve also just become plain faster. Part of my increase in speed I must credit to the Honolulu Sparring Club. A bunch of great tournament fighters who taught me how to look stupid by not letting me get away with things in which I had become accustom to getting away.
Training with people faster than you and doing speed drills will increase your overall speed.
I am definitely stronger from some of the solo martial arts drills I’ve developed and practice.
The strength itself comes not only the expected places, arms, legs etc., but to unusual places as well. For example, my inverters and everters, which are the muscles which turn my ankles in and out, gained strength from executing multiple kicks while balancing on one foot. I’ve taken steps off unseen curbs and into unseen holes that should have sprained my ankle, but it just doesn’t happen. My back is stronger too from back kicks.
As you read earlier, executing multiple kicks is a great balance exercise. I seem to feel my center of gravity better than the average person. I also attribute this to evasive drills. Even if I do trip I catch myself.
There’s a difference between being faster and having faster reflexes. A reflex is a reaction to a stimulus. A reflex can be learned or involuntary. Pulling your hand away from heat would be an example of an involuntary reflex. A learned reflex, which is what I’m discussing here, is gained through repetitive movement such as a factory worker who screws on the same nut and bolt and passes it on. Eventually this movement, through repetition, is sent to a lower part of the brain closer to the spinal cord. A learned reflex is also referred to using a very inaccurate term muscle memory. Muscles have electrical and chemical reactions, not memories. The proper term is learned reflex.
Although reflexes are primarily specific to the activity you’re practicing, martial arts has such a wide variety of reactions trained within us, I personally find myself reacting quickly to anything from leaping out of the way of a car in which the moron is turning right while looking left at traffic or catching a pen before it hits the floor.
I find both blocking drills and evasive drills excellent drills for increasing reaction time or learned reflex speed.
Thinking Under Stress
It’s dark. I’m traveling down highway 16 in Illinois with a female friend of mine. The car ahead of me is going awful slow.
I slam on the breaks then begin pumping them to maintain control of the car.
I’M NOT GOING TO MAKE IT!
I veer left and avoid the car while breaking.
ANOTHER CAR STOPPED IN THE LEFT LANE!
I veer right to avoid that car, finally stopping.
The emergencies over, my body was relaxed, yet ready to spring into action, my adrenaline was pumping. I made note of these physiological responses as though I were a third party looking inside myself. All these emergency functions subsided in 30 seconds to one minute after we had stopped safely.
My friend on the other hand couldn’t settle down for half the night.
But wait, I told you everyday uses right? I’d be a pretty bad driver if I did that everyday. The same exact training, to think clearly under stress, is used every day at work. Deadlines and sales presentations, the ability to think clearly and outside of the box are not only a part of martial arts training, they’re a sign of leadership abilities!
Yes, you can find other activities to give you all of these everyday benefits, but there is not one single activity that I can think of which encompasses all of these benefits into one activity AND teaches you to protect the physical and mental shape in which you’re trying to stay.
A key element in almost all meditation is your breathing. Another key element is your posture, although that’s mostly because it affects your breathing. Getting these right goes a long way towards making your experiences comfortable and effective.
They are also great for the rest of your life. Breathing balances your mind and your posture balances your body. Whether you want power, stability or health, you really want balance.
Luckily, one exercise corrects both at once. Talk about value for your time.
I will warn that it involves lying on the floor. If you have back issues, look after yourself first. If you have young children or pets, maybe lock the door.
Lie on your back and look up at the ceiling. You can use a pillow to support your head if you need. Without a pillow, though, you’ll gain a sense of how your spine feels when properly aligned.
Memorise how your posture feels. It should be as straight and relaxed as this while meditating.
I’ll come back to your posture. Let’s talk about your breathing now.
Place one hand on the centre of your chest. The other should go right below your belly button.
Then, while still on the floor, breathe. Inhale and exhale as naturally as you can and notice what your hands do.
Most people will notice both hands moving. Some people will realise that only their chest moves when they breathe.
If you want to be calmer, feel less stress and have more energy, chest-breathing is not your friend. You want to spend us much time breathing with your diaphragm as possible.
Especially while meditating.
Adjust your breathing so that your chest doesn’t move. Your belly should inflate and deflate like a balloon. Keep your breathing slow, steady and comfortable.
Practice this. Ten minutes of this, three times a week, will even transform how your voice sounds when you speak.
Take it easy, though. If you ever feel short of breath, don’t push through that. Listen to your body at all times.
When you get used to diaphragmatic breathing, the next step is to try it while standing. The act of standing engages muscles to fight gravity, so you’ll find that it’s harder. Your breath will want to rise to your chest because of tension in your abdomen.
Relax and breathe until your chest doesn’t move. Not even a millimetre.
And you’ll find, by no coincidence at all, that the only way to breathe with your diaphragm without feeling short of breath. You’ll notice that when your breathing is perfect, so is your posture.
I want to start off this 2010 with an article regarding Life Insurance. Many people find this topic morbid but believe me when I say this contract is as important as a Will and should be taken just as seriously as health insurance. Due to the length in details of this article I have provided chapters for easy reading. I hope this will educate you on Life Insurance and the importance of its necessity. (Note: For better understanding “You” is the policy owner and the insured)
2=When/If you have Life Insurance already
3= Difference between a Insurance Agent and Broker
4= Types of Policies
5= What are Riders and popular types of Riders
6= The medical exam
1) About general Life Insurance:
This is a contract between you and an insurance company to pay a certain amount (the premium) to a company in exchange for a benefit (called the Death Benefit, face amount, or policy amount) to the beneficiary (the person you want to get paid in the time of your death). This can range based on the type of policy (which will be discussed momentarily), your health, your hobbies, the Insurance company, how much you can afford in premiums, AND the amount of the benefit. It sounds overwhelming but it is not if you have the right agent or broker.
Now many people can say that Life Insurance is like gambling. You are betting that you will die in a specific time and the insurance company bets you won’t. If the insurer wins, they keep the premiums, if you win…well you die and the death benefit goes to the beneficiary. This is a very morbid way of looking at it and if that is the case you can say the same for health insurance, auto insurance, and rental insurance. The truth is, you need life insurance in order to ease the burden of your death. Example 1: A married couple, both professionals that earn very well for a living have a child and like any other family has monthly expenses and 1 of the couple has a death. The odds of the spouse going back to work the next day is very slim. Odds are in fact that your ability to function in your career will lower which RISK the cause of not being able to pay expenses or having to use one’s savings or investments in order to pay for these expenses NOT INCLUDING the death tax and funeral expenses. This can be financially devastating. Example 2: lower middle income family, a death occurs to 1 of the income earners. How will the family be capable of maintaining their current financial lifestyle?
Life insurance is about the ability of lowering the risk of financial burden. This can be in the form of simple cash or taxes via estate planning.
The Insured: The person that is covered by the insurance company (He/She does NOT have to the policy owner)
The (policy) Owner: The one that pays the premium, controls the beneficiary, and basically owns the contract (Does NOT have to the insured…hope you understand it can be either/or).
Face Amount: Also known as the death benefit. The amount to be paid to the beneficiary.
The Beneficiary: Is the person/persons/organization who will receive the face amount (death benefit)
2) When/If you have Life Insurance:
First, you should review your beneficiaries once a year and your policy approximately once every 2-3 years. This is free! You need to make sure the beneficiaries are the people/person you want to get paid! Divorce, death, a disagreement, or anything of the sort can make you change your mind about a particular person to receive the benefit so make sure you have the right people, estate/trust, AND/OR organization (non-profit preferably) to receive the benefit. Furthermore, you need to review every 2-3 years because many companies can offer a lower premium OR raise the benefit if you renew your policy or if you find a competitor that sees you have been paying the premiums may compete for your business. Either way, this is something you should consider to either save money or raise the policy amount! This is a win-win for you so there should be no reason not to do this.
3) Life Insurance Agent or Broker, what is the difference?:
The major difference is an Agent is usually an independent sales man that usually works with different insurance companies in order to give the client the best possible policy while the Broker works for a particular company. My personal advice: always choose an Agent. Not because I am one myself BUT because an agent can look out for your benefit by providing different quotes, types, riders that are available (explained later), AND pros/cons regarding each insurance company. If you don’t like a particular insurance company, tell the agent and he should move on to the next carrier (if he persist for some odd reason, fire him). Buyers BEWARE: The Agent should get paid by the carrier that is chosen, not by you specifically. If an Agent asks for money upfront for anything, RUN! There are also Insurance consultants that you pay but to keep things simple, see an Agent. Consultants and Agents are also great in reviewing current policies in order to lower premiums or increase benefits.
4) Types of Policies:
There are 2 main categories: Term and Permanent Insurance. Within each of the 2 categories have sub-categories. I will explain them at a glance in order for you to make the best possible choice for you and your loved ones. Remember, you can have estate/trust or a organization as the beneficiary. (Note: There are even more sub-sub-categories within these sub-categories but the difference are so small and self explanatory that I have not included it in this article. Once you speak to an agent you will have enough knowledge by this article that you will know what questions to ask and know if you agent is right for you).
Term Insurance: A temporary policy in which the beneficiary is paid only upon death of the insured (you) within a specific time period (hence the word “Term”). Term Insurance is usually less expensive with a smaller death benefit. Some do not require medical exams BUT expect to pay a higher premium since the risk of the insurance company is unknown. Also, term insurance normally does not accumulate cash value (explained in permanent insurance) but can be purchased on top of your permanent policy (for those that may have coverage already):
Convertible Term: Ability to convert policy to permanent. There are some REALLY GOOD policies that require no medical exam, driver history, or hazardous avocations at a certain point in order to convert to permanent coverage guaranteed with all the benefits that permanent insurance policies has to offer.
Renewable Term: Able to renew a term policy without evidence of insurability.
Level Term: Fixed premiums over a certain time period than increases (great for those that are young adults and expect within 10 years to have a increase in pay).
Increasing/Decreasing Term: Coverage increases or decreases throughout the term while the premium remains the same.
Group Term: Usually used for employers or associations. This covers several people in order to reduce premiums. (Great for small business owners)
Permanent Insurance: Just as the name states, this provides coverage throughout the lifetime of the insured. This also builds cash value which is fantastic for tax purposes because if you loan out money to yourself using this cash value there are no tax implications. Few policies may have in general withdrawal tax-free. However in most cases, If you withdraw the cash value you pay the only the taxes on the premiums (the amount that grew) which is fantastic. Just make sure your agent knows not to have the cash value grow larger than the death benefit otherwise it is subject to 10% taxes! Surrender charges may also apply when you withdrawal so PLEASE consult with an agent who can assist you with these details. You should consider Permanent Insurance if you have a family and don’t mind an increase in premiums (amount you pay) by a few dollars compared to term.
Traditional Whole Life: Pay a fixed amount of premium in order to be covered for the insured’s entire life which includes accumulating cash value.
Single-Premium Whole Life Insurance: Whole life insurance for 1 lump sum premium (usually that 1 lump sum is very large in order to get a great death benefit).
Participating Whole Life Insurance: Just like Traditional Whole life except it pays you dividends which can be used as cash OR pay your dividends for you! There is no guarantee that you will be paid the dividends, this is based on performance within the insurance company.
Limited Payment Whole Life Insurance: Limited payments for whole life but requires a higher premium since you are in fact paying for a shorter amount of time. This can be based on payment amounts (10, 20, 30, etc payments) or a particular age (whole life is paid up at age 65, 75, 85, etc).
Universal Life Insurance: Flexible premiums with flexible face amounts (the death benefit) with a unbundled pricing factors. Ex: If you pay X amount, you are covered for X amount.
Indexed Universal Life: Flexible premium/benefit with the cash value is tied to the performance of a particular financial index. Most insurance companies crediting rate (% of growth) will not go below zero.
Variable Life Insurance: Death Benefit and cash value fluctuates according to the investment performance from a separate account of investment options. Usually insurance policies guarantee the benefit will not fall below a specified minimum.
Variable Universal Life Insurance (also called Flexible Premium Variable Life Insurance & Universal Life II/2): A combination of Variable and Universal which has premium/death benefit flexibility as well as investment flexibility.
Last Survivor Universal Life Insurance (also called Survivorship or “Second to die” Insurance): Covers 2 people and the death benefit is only paid when both insurers have died. This is FANTASTIC and somewhat a necessity for families that pay estate taxes (usually High-Net-worth individuals).
5) Life Insurance Riders, what is it and why is it very important:
Rider is the name of a benefit that is added to your policy. This provides special additions to the policy which can be blended and put together. There are SO MANY types of riders that I would have to write a different article regarding Riders (and insurance companies add new types of riders often) but I want to at least name the most popular (and in my opinion, the most important) that you should highly consider when choosing a policy. Riders add to the cost of the premium but don’t take riders lightly; it can be a life saver!
Accidental Death Benefit Rider (AD&D): Additional death benefit will be paid to the beneficiary if you die from a result of an accident (ie: Car accidents, a fall down the stairs). This is especially important if the insurer travels often, relatively young, and has a family. Please note: You can buy AD&D Insurance separately.
Accidental Death & Dismemberment Rider: Same as above BUT if you lose 2 limbs or sight will pay the death benefit. Some policies may offer smaller amounts if losing 1 eye or 1 limb. This is great for those that work with their hands.
Disability Income Rider: You will receive a monthly income if you are totally and permanently disabled. You are guaranteed a specific level of income. Pay attention to this detail, depending on the policy it will either pay you depending on how long the disability lasts OR time frame of the rider.
Guaranteed Insurability Rider: Ability to purchase additional coverage in intervals based on age or policy years without having to check insurance eligibility.
Level Term Rider: Gives you a fixed amount of term insurance added to your permanent policy. This rider can add 3-5 times the death benefit or your policy. Not a bad deal!
Waiver of Premium Rider: If you become disabled which results to the inability to work/earn income, the waiver will exempt you from paying the premiums while your policy is still in force! There is a huge gap between policies and insurance companies so the devils in the details with this rider.
Family Income Benefit Rider: In case of death of the insurer, this rider will provide income for a specific time period for your family.
Accelerated Death Benefit Rider: An insurer that is diagnosed with a terminal illness will receive 25-40% of the death benefit of the base policy (The decision is made between the insurer and the insurance company). This will lower the death benefit however depending on your finances or living lifestyle, this rider should not be taken lightly and should seriously be considered.
Long-Term Care Rider: If the insurer’s health compels to stay in a nursing home or receive care at home, this rider will provide monthly payments. Please Note: Long Term Care insurance can be bought separately for more benefit.
6) The Medical Exam:
This section is not to scary you away but to mentally (and possibly physically) prepare you for the medical exam so this way you know what to expect and can get the lowest possible premiums while receiving the highest possible death benefit. This really shouldn’t be a concern if you work out regularly and maintain a healthy eating habit (notice I said habit and not diet. Diets don’t work for long term).
The exam is mandatory for most insurance policies. Many term insurance do not require one but expect a low death benefit and/or higher premium. The idea of the exam is not just to see if you’re insurable but to also see how much they will charge the insurer/policy owner. The exam is done by a “paramedical” professional that are independent contractors hired by the insurance company who either come to your home or has an office where you/the insurer visit. They are licensed health professionals so they know what to look for! In very few cases the insurance company may ask for an “Attending Physician Statement (APS)” from your doctor. This must be provided by your doctor and NOT copies by you. TIP: The “paramedical” job is to give the insurance company a reason to increase your premiums so don’t give any details that are not asked.
First part (either called Part 1 or Part A) is complete by the Agent or by you. Part 2/B is the paramedical or physician portion. The best bet is to have your agent contact a paramedical that specializes in mobile exams for an easier exam for you. Paramedical will contact you to schedule an appointment. The exam is not optional so it’s not a matter of yes or no but when and where. This entire exam will cost you nothing except time so make the time, life insurance is important!
The paramedical/physician will take your medical history (questions), physical measurements of height and weight, blood pressure, pulse, blood, and urine. Additional tests will vary based on age and policy amount (yes, the higher the death benefit = the more tests that must be provided). Now if the policy is substantial, the insurance company may not send a paramedical but require an actual Medical Doctor to exam you. Of course, this is chosen by the insurance company so remember my tip earlier! This exam may even include a treadmill test and additional crazy exams in order to see if you qualify for that substantial amount and low premium. On the flip side, if you choose a low insurance policy, you will just have a paramedical doing simple tests that mentioned earlier with no additional exams.
What they are looking for: Paramedical/Physicians are looking for health conditions that may shorten your life. Remember, insurance companies are here to make a business and if you’re a liability then it might be a risk they do not want to take or raise the premium to make the risk tolerable. Blood and urine is taken to see the following:
– your antibodies or antigens to HIV
– Cholesterol and related lipids
– Antibodies to hepatitis
– Liver/kidney disorders
– Immunity disorders
– Prostate specific antigen (PSA)
– Drug tests such as cocaine
The Results: They are sent directly to the insurance company’s home office underwriters for review. Many times you can request (must be written request) to receive a copy of the results however many insurance companies will automatically do this. Many times they will find abnormalities but it’s usually not a concern and just speak to your medical professional for a follow up (remember: the insurance company will look at these exams with a “fine tooth cone” in order to see what the risk are). The underwriters will look at the exam results and the application (remember part 1/a? well, now they want to see if your also lying) and determine the premium amount. Smokers pay more; any nicotine in your system will consider you a smoker, even if it is just socially.
The premium is determined by a category that you fit in. This really depends on the insurance company on how they factor but the general rule is if you are a higher risk, you pay higher premium. If you are standard risk, you will pay a standard premium, and if you are a preferred risk, you will pay a low premium.
You can decline the policy after you receive the final quote after the exam but do remember this: All results will become part of the MIB group’s database (Medical information Bureau). This is a clearinghouse of medical information that insurance companies use to store information after you apply for Life/Health/Disability Income/Long Term care/Critical Illness insurance. So for seven years it will be on database. You can receive a free report annually (like a credit check) at their website which I included at the bottom of this article.
Now that you know practically everything there is to know about life insurance. I hope you realize how important it is. It may seem like a lot but the hardest part is simply choosing what type of policy is right for you. This can be done with the help of your Agent. In the end, everyone is different and everyone should analyze their own situation and need for the beneficiaries. If you have even the slightest concern for a loved one regarding what will happen if you was no longer with us then you should consider life insurance. There truly is a feeling a relief once you know you and your loved ones are covered regardless of how much you or that person makes. For many that feel that their loved ones don’t need the death benefit due to whatever the case may be (“they earn enough money to survive” is the biggest reason I hear against life insurance), this can be a simple last gesture of “I love you” or appreciation for them being part of your life.
I hope I was able to educate you in Life Insurance and if you have any additional questions please feel free to email me.
MIB website: http://www.mib.com/html/request_your_record.html
Ants are not welcome in our picnic trips and definitely not into your carpet! Many people are faced with the situation of these crawlers on their carpets. They bite, they are dirty, and they are very tiny but many in numbers. Not to mention, they look disgusting when they steal your food! Compared to other pests like rats or termites, they can be eliminated by your personal efforts. You would want to preserve your delicate carpet so using strong chemicals is a no-no for you. You can easily get rid of a handful of them but they still keep coming back. This means, you must deal with the source of the carpet ants to prevent the problem. So you ask yourself how to get rid of carpet ants without using toxins to your pricey carpets? Read below for some tips from people who had encountered and successfully put an end to their ant problems.
1. Learn the habits of ants
Ants still belong to a colony that explains their great numbers. The ant colony your ants can belong to are millions in number. Take time to study the type of ants in your carpet to know their behavior like if they hunt for food at night, eating behavior, etc. You could work out a schedule of how to get rid of carpet ants using the information.
2. Locating their nest.
Almost always, ant colonies are usually located outside of your place. This is a harder than those nest found inside because it could be everywhere. Just remain patient and you will get some clues by the little crawlers themselves. Some nests are found within wooden walls or frames inside your own house making it easier in how to get rid of carpet ants. You usually spot a nest inside the house by the wood powder or dusty crud that the ants produce when they gnaw on the wood. Make sure to have spot the right place. When you do, apply methods in number 4.
3. Block the ants way of getting into your place
Find out how they get into your house by following the trail they follow. If possible, plug holes or crevices with sturdy materials to prevent them from coming back in. But also understand that ants are will still find ways to get into your house as long as there is free food. So better clean up your place and prevent food crumbs on your carpet to keep them from going back there.
4. Coming face to face with the ants the natural way
Option One. Sprinkle baby powder, cinnamon, pepper, and bay leaves. Yes, some powder sprinkled in the paths of the ants can repel them away because of their strong repulsive smell to most ants. Powder on your carpet will go unnoticed. Place some powder as well around your pantry and sweet jars to keep them away.
Option Two. Use vinegar solution. Mix 1 part vinegar to 3 parts of water in a spray bottle and spray away. Be careful not to soak the carpet wet a little spritz goes a long way. It might smell acidic but when the vinegar solution dries up, it goes away but still remain effective in getting rid of carpet ants.
Option Three. Bait them with cornmeal. Ants will eat cornmeal and when they drink water the cornmeal in their bellies will burst their guts open. It sounds gruesome but it is effective.
Of course, cleaning up the bodies of dead ants comes next to your natural methods. Just repeat these steps and the ants will get the idea that your carpet is no place to party. Nature will always be in control when it comes to pests in our homes. But minimizing and managing these pests can be solved using earth friendly methods like the ones suggested above in how to get rid of carpet ants. Chemicals can do harm than good in the long run. And you can be sure that your carpet will not be ruined by their toxic and strong chemicals.
Lots of people take nutritional supplements to bridge nutritional gaps in their diet or as proactive health measures against certain health conditions. Are you sure you are taking the right nutritional supplement specific to your health needs? Taking some time to assess your health needs can help you choose the best supplement for optimal health.But your question may be more basic: Do I really need to take nutritional supplements? We live in unique times. Stress, pollution, conveniently accessible processed foods, unhealthy eating habits and sedentary lifestyles overtime can take their heavy toll on our health. This may manifest itself in bouts of tiredness, unhealthy gain gain, digestive problems, insomnia, or a weak immune system. In addition to these common symptoms of poor health, each of us has exclusively individual health needs.Taking care of your body today is like investing in your health for tomorrow. Let's address some common reasons why many people do not take nutritional supplements. And those who do take nutritional supplements may also discover that you can benefit by changing or adding nutritional supplements to your diet as you assess your individual health needs.Let's begin with:
- I do not need nutritional supplements. I eat healthy and get enough nutrition through my diet.I would suggest you do a simple exercise to confirm whether your diet is meeting your nutritional needs. Note down everything that you eat for two weeks, including the quantity. Check a nutrition table and track the nutrient value of everything you eat. After two weeks, work out your daily average and check your daily rating against your RDAs. You may be in for a slight shock! Statistics show that most Americans do not meet their nutritional needs. Lack of protein, too many carbohydrates. You might find that your diet lacks protein but is too high in carbohydrates. This is very common in the American diet. Cutting down on the carbs and supplementing your diet with spirulina or chlorella (high-protein content) will help fill this nutritional gap. Lack of fiber. Another common feature is lack of adequate fiber. Fiber supplements are available as an individual product or may be included as an ingredient in a whole food nutritional Supplement. Fiber is known to bind toxins in your GI tract and help speed its transit through your digestive system, thus minimizing their absorption in the body. Fiber is also known to promote healthy cholesterol and blood sugar levels. If your diet falls short on many RDA counts, consider taking a superfood supplement which includes multi-vitamins, minerals, protein, dietary fiber, probiotics and enzymes for good digestion.
- I have a busy life. I've tried taking them, but my schedule does not allow me to be consistent. I travel a lot.If you lead a busy lifestyle, taking a nutritional supplement regularly will help you have the energy and concentration power you need to perform at your maximum best. You may be on the go all the time and miss out on meals. Nutritional supplements are available in convenient-to-carry individual packs. This is usually in powdered form to be mixed with water. You can carry packs with you any where you go, and use it any time you feel the need for an energy pick-up.It is important to attend to your health needs as a priority, in addition to the many other important demands in your life. A busy schedule can add stress to your life. Stress can increase the toxin levels in your body. Not only would your body need to be armed with B-complex, but nutrients like resveratol and omega 3s can help to increase your concentration and cognitive abilities. Green tea is also known to have soothing benefits for a tired mind.
- I do not know which nutritional supplement to take. Take some time to assess your health needs. The simple exercise mentioned above will help you find your nutritional needs. You can either adjust your diet to meet your needs or introduce supplies to bridge the nutritional gaps. If you are still unsure, seek the advice of your doctor before you take any supplement.However, everyone can benefit from taking a multi-vitamin supplement. An effervescent multi-vitamin formula is the best since it allows 99% bioavailability. Look for one from a reputed company.
- I take a multi-vitamin. I do not think I need to take anything else.As research on nutrition advances, there are more nutritional supplements available to strategically help you with specific health needs. Some might be formulated for health conditions you are facing or you may likely face because you are in a higher risk category for such diseases. These include: High cholesterol levels. If your cholesterol levels test high, or you have a family history of coronary disease, then you should look for herbal supplements that can help you maintain healthy cholesterol levels. Omega 3 supplementation is advisable for improved heart health. Look for a pharmaceutical grade fish oil. Other nutrients for heart health include resveratrol, cocoa and green tea. Some products contain a combination of all 3 for powerful antioxidant power that Promotes cardiovascular health. Diabetes. Green tea is also known to help support healthy blood sugar levels. Green tea supplements are available in various forms. Arthritis: Omega 3 fatty acids, along with other nutrients such as glucosamine sulfate, methyl sulfonyl methane (MSM), hyal joint have been well researched for their role in supporting joint health. Stress induced conditions. Stress is known to cause poor immune health and a host of health issues such as premature aging due to free radical damage. Antioxidants also help to reduce free radical activity. Free radical activity is the unstable activity of cells which can lead to their malfunction and malformation. Antioxidants help maintain normal cellular growth and repair of cells.
- I'm scared I may overdose.It is very unlucky that you will overdose from nutritional supplements. Nutritional supplements do not provide you complete complete RDAs-just a portion of them. The rest you must get from eating a balanced diet.
Many health problems can be linked to nutritional deficiencies. For some this may mean that the road to better health may lie in improving nutritional habits. This is where nutritional supplements can play an effective role in supporting your health.Nutrition experts recommend that you get your nutrition from your diet as often as possible. Nutritional supplements are to be taken in addition to a well-balanced diet. A regular exercise routine can benefit your health as well. Discuss with your doctor about taking supplements that could strategically meet your individual health needs.
Many of us play sports for recreational fun, or for competition. You may think that being active is enough to take care of your body but the thing is, you are unacceptable to injuries when you are playing a lot of sports if you do not employ the proper measures. If you want to prolong your sporty lifestyle, or have a shot at playing for the New England Patriots, then there are certain guidelines that you should follow so that an injury will not hinder you from your plans.
In any sport, it is quite painful to see any great player have his career cut short because of injury and what more if this happened to you. You'll hear countless stories about how promising college athletes lost their chances to get into the big leagues because of a serious injury. If you are planning to get into a university or the pros, it is important to know that injuries could make organizations hesitant to get you regardless of your talent, or you would have less leverage in your contract. A lot of athletes are given short term contracts because the organization would fear their injuries would render them useless most of the time and would only take up the team's resources. While injuries are unavoidable, here are a few precautionary measures to avoid them.
Just because you are lifting weights, does not mean that you have to grow in a large and bulky hulk. There are a lot of new programs out there that cater specifically to a particular sport. These programs would help train your body to get used to the strain and movements that your sport requires, and highlight the needed skills for it. Weights could increase your agility, speed, and stamina. With stronger muscles, your body has better support for movements such as running, jumping, pivoting, and laterals.
Warming up correctly before a game or training is very cruel if you want to avoid injuries. Make sure you are able to stretch your muscles properly, and heat them enough so that you do not pull, twist, or tear them. Warming up does not only help you avoid injuries, but it helps you bring your "A" game as well because you can move a lot better. When warm up, it's important that you remember to do it the right way. Doing it wrong would prove to be detrimental to your goals either you overdid it, or stretched the wrong muscles.
These are just a few things that could help you avoid injuries. It is always best to consult a doctor on certain exercises and he or she would also know whether you need extra gear such as arch support, knee braces, and back support. Everyone's body is built differently and the impact of certain sports is different with every individual. With a healthy body and the proper preparation, you'd be able to call yourself an athletic machine like iron men just like the NBA's AC Green.
Working with troubled youth as a child psychologist, youth sponsor, social worker, or friend can be an exhausting, thankless job. Why would anyone choose to work at such a job? After all, the pay is usually nothing or next to nothing, the hours are often long and unpredictable, and sometimes you don’t even get to see the end result of all your labor. Well, there are actually several good and worthy reasons people choose to work with troubled youth, and here are the top five:
1. There’s a Huge Need: As the divorce rate skyrockets, drugs and alcohol are made ever more available, and television and songs portray more and more anger and violence, it’s no wonder that more teenagers and young adults are feeling lost and alone and are acting out against the people and systems they feel have put them in their terrible situation. One excellent reason to work with troubled teens, then, is that the need is great and that it is getting greater each and every day.
2. It’s Rewarding: Working with troubled kids is tough. It takes everything you have and then a little bit more. It’s not your typical nine-to-five job because when you really care about the kids you’re working with, you are either constantly thinking about them or almost always available to them. This is tiring, but it is also incredibly rewarding to know that you’ve made a difference in someone’s life.
3. It’s a Learning Experience: One would think that working with troubled youth would make you the teacher and the youths the learners, but this is very rarely the case. As with all good relationships, a relationship with a at-risk youth is a relationship of give and take. Even in the worst of times, working with troubled youths can help you learn to open up, be more patient, and let go of your petty little anger. Besides this, working with troubled youth can improve your communication skills, your listening skills, and your sense of understanding and empathy.
4. It’s Never Boring: Sitting at a desk all day answering phone calls and pushing papers can get stale in about five minutes. Working with troubled youth, on the other hand, never grows dull. Every day, you have to dig deep to find the strength you need to build solid relationships with troubled youth. Because no two kids are the same and one kid can become a different person between Monday and Friday, you never know what to expect, either. If you’re sick of doing the same exact thing day in and day out, working with troubled youth as a full-time job or a part-time passion might be a great solution for you.
5. It’s Worthwhile: Unlike some jobs that make you feel like you’re just a corporate cog, working with troubled youths allows you to really make an impact on the world, one kid at a time. With each life you change, you’re making the world a slightly better place, making the job all the more rewarding and interesting.
Hypersomnia is a disease characterized by excessive sleeping. People suffering from the disease usually have episodes when they are faced by too much sleep. A person suffering from the disease can sleep when carrying out any activity. For example, the person can fall asleep while talking, eating or working. This disease is very dangerous as someone can even fall asleep while driving a vehicle. This puts the life of the driver and other motorists at risk. Despite all the time spent sleeping, the person normally wakes up feeling fatigued as if having had no rest at all.
Hypersomnia has been discovered to begin in adolescence and in young adulthood. The symptoms of the disease include; anxiety, irritability, slow thinking, lack of energy, loss of memory and overacting among other symptoms. The disease is usually as a result of many factors, these could include;
• Brain injury, head injury or a tumor in the head
• Alcohol and other substance abuse
• Taking medication for diseases such as depression and anxiety
• Being overweight
• Suffering from illnesses such as multiple sclerosis or epilepsy
Hypersomnia causes weight gain because, the person gets to use minimum energy to burn fat and their metabolism rates are reduced. Some people who suffer from recurrent hypersomnia have been known to eat excessively. This, combined with lack of exercise makes them overweight, further triggering the problem of over-sleeping. It is therefore necessary that a person suffering from the disease should ensure that, they spend a minimum of thirty minutes per day doing exercises. This will help increase their rate of metabolism and also help in burning fat in order to reduce weight.
The disease is usually treated using prescription drugs. The drugs are usually prescribed after a person has shown symptoms for a period of a month or more. The doctor will prescribe the medication while at the same time try to deal with the underlying causes. However, one also needs to take control of their eating habits. They need to eat healthier foods which will not cause the body to gain excess weight. They also need to eat quantities that the body requires. They should also establish a regular sleeping routine so that their bodies know when it is time to sleep and when to be awake. These changes will help in ensuring that one sleeps for lesser hours and that they have time to get involved in daily activities. Exercises, eating healthy and also regular sleep patterns will help solve the problem of inactivity and hence help in losing weight.
Your body obtains glucose from the food you take in, the liver and muscles also supply your body with glucose. Blood transports the glucose to cells through the body. Insulin, a chemical hormone, helps the body's cells to take in the glucose. Insulin is made by the beta cells of the pancreas and then released into the bloodstream.
If the body does not make enough insulin or the insulin does not work the way it should glucose is not able to enter the body's cells. Instead the glucose must remain in the blood causing an increase in blood glucose level. This high blood glucose level causes pre-diabetes or diabetes.
Pre-diabetes means that blood glucose level is higher than average but not high enough for a diabetes diagnosis. Having pre-diabetic glucose levels increases risks for developing type 2 diabetes as well as heart disease and stroke. Still, if you have pre-diabetes there are many ways to reduce your risk of getting type 2 diabetes. Moderate physical activity and a healthy diet accompanied by modest weight loss can prevent type 2 diabetes and help a person with pre-diabetes to return to normal blood glucose levels.
Symptoms of diabetes include excessive thirst, frequent urination, being very hungry, feeling tired, weight loss without trying, the appearance of sores that slowly heal, having dry and itchy skin, loss of feeling or tingling in feet, and blurry eyesight. Still, some people with diabetes do not experience any of these symptoms.
Diabetes can be developed at any age. There are three main types of diabetes: type 1, type 2, and gestational diabetes.
Type 1 diabetes is also referred to as juvenile diabetes or insulin-dependent diabetes. It is usually diagnosed in children, teens, or young adults. In this type of diabetes, the beta cells of the pancreas are no longer able to produce insulin because they have been destroyed by the body's immune system.
Type 2 diabetes is also referred to as adult-reverse diabetes or non insulin-dependent diabetes. It may be developed at any age, including childhood. In this type of diabetes is the result of insulin resistance, a condition in which the body's cells do not interact properly with insulin. At first, the pancreas is able to produce more insulin to keep up with the increased demand for insulin. However, it loses the ability to make up for the body's cells accessibility to interact properly with insulin with time. The insulin is unable to help the cells take in glucose, these results in high blood glucose levels. Type 2 diabetes is the most common form of diabetes. An unhealthy weight contributed by a high calorie diet and lack of physical activity increases the risk for developing this form of diabetes.
African Americans, Hispanic Americans, American Indians, Alaska Natives, and Asian and Pacific Islanders are at particularly high risk for developin Type 2 diabetes.
Gestational diabetes reiterates to the development of diabetes in the late stages of pregnancy. It is caused by hormones associated with pregnancy and a shortage of insulin. This form of diabetes goes away after the baby is born, but puts both the mother and child at a greater risk for developing type 2 diabetes in later life.
Diabetes is a serious disease and when it is not well controlled, it damages the eyes, kidneys, nerves, heart, gums, and teeth. Having diabetes makes one more than twice as likely as someone without diabetes to have heart disease or stroke.
It is important to keep blood glucose, blood pressure, and cholesterol under control to avoid the serious complications associated with diabetes. Taking steps to control diabetes can make a large impact in the one's health.
Risk Factors and Prevention
Diabetes is a serious disease with no cure. Controlling blood glucose levels, blood pressure, and cholesterol can help prevent or delay complications associated with diabetes such as heart disease and stroke. Much research is being done to find ways to treat diabetes.
Type 1 diabetes is classified as an autoimmune disease. An autoimmune disease is the result of the body's own immune system, which fights infections, turning against part of the body.
Currently, it is unclear what exactly causes the body's immune system to turn on itself attacking and destroying the insulin producing cells of the pancreas. There are genetic and environmental factors, such as viruses, involved in the development of type 1 diabetes. Researchers are working to identify these factors and prevent type 1 diabetes in those at risk.
Type 2 diabetes is associated with being overweight, high blood presure, and abnormal cholestorol levels. Being overweight can contribute to one's body using insulin correctly.
Other risk factors include:
- Having a family history of diabetes, sometimes in a parent, brother, or sister.
- Being of African American, American Indian or Alaska Native, Asian American or Pacific Islander, or Hispanic American / Latino descent.
- Having a history of heart disease.
- Having a history of gestational diabetes.
- An inactive lifestyle
Modest changes in lifestyle can help prevent the development of type 2 diabetes in those at risk. Here are some helpful tips.
- Maintain a healthy body weight. Being overweight has many negative effects on one's health and can prevent the body from properly using insulin. It also can contribute to high blood pressure. Research shows that even a modest amount of weight loss can reduce one's risk of developing type 2 diabetes.
- Make healthy food choices. What we put into our bodies has big consequences in our health and how our body functions. Eating healthy helps control body weight, blood pressure, and cholesterol levels.
- Be active. Find a physical activity you enjoy and that gets your heart pumping, sometimes walking briskly, dancing, or yard work. Try to be physically active for at least 30 minutes a day 5 days a week – research shows that this helps to reduce the risk for type 2 diabetes.
Symptoms and Diagnosis
Diabetes is sometimes referred to as a "silent" disease because people may not show any signs or symptoms. Symptoms of diabetes include: excessive thirst frequent urination, being very hungry, feeling tired, weight loss without trying, the appearance of sores that slowly heal, having dry and itchy skin, loss of feeling or tingling in feet, and blurry eyesight. Still, some people with diabetes do not experience any of these symptoms.
Symptoms for type 2 diabetes develop gradually, while type 1 diabetes develops more quickly.
Doctors use different tests to diagnose diabetes. Tests to diagnose diabetes and pre-diabetes include the fasting plasma glucose (FPG) test and the oral glucose tolerance test (OGTT). A random plasma glucose test allows doctors to diagnose only diabetes.
If any of these tests show that you may have diabetes, your doctor will need to repeat the fasting plasma glucose test or the oral glucose tolerance test on a different day to confirm the diagnosis.
Because type 2 diabetes is more common in older people, especially in people who are overweight, doctors recommend that anyone 45 years of age or older be tested for diabetes. If you are 45 or older and overweight, getting tested is strongly recommended.
Older adults are at higher risk for developing Type 2 diabetes, particularly if they are overweight. Doctors recommend that those over 45 years of age be tested for diabetes especially if they are overweight.
Diabetes is a serious disease that can lead to pain, disability, and death. Sometimes people have symptoms but do not suspect diabetes. They delay scheduling a checkup because they do not feel sick.
Despite the risk of diabetes due to age and weight status, people often delay having a checkup because they do not feel any symptoms. Sometimes, people experience symptoms do not realize that it may be diabetes. Still, diabetes is a serious disease which, if left untreated, may lead to hazardous complications and even death.
Often times, people are not diagnosed with diabetes until they experience one of its complications, such as heart trouble or difficult seeing. Early detection can prevent or delay such complications, making checksups all the more important.
There is no cure for diabetes, but with careful control of blood glucose level, as well as cholesterol levels and blood pressure, it can be managed.
People with type 1 diabetes use insulin injections, by shots or an insulin pump, to control their blood glucose levels. People with type 2 diabetes use oral medications, insulin, or both to control their blood glucose levels. In some cases of type 2 diabetes, a person can use diet and exercise alone to maintain appropriate blood glucose levels.
Managing your blood glucose includes several lifestyle changes. These include:
- Follow a meal plan that makes sense for you and how your body responds to the different foods that you eat.
- Incorporate physical activity into your daily life.
- Take the appropriate diabetes medicine and check your blood glucose levels in a manner that is consistent with your doctors recommendations is also key.
Treatment and Research – Diet and Exercise
Follow a Meal Plan
To keep your blood glucose level in the correct range, it is very important to make healthy choices when it comes to what foods you eat. People with diabetes should have their own meal plan that makes sense with how their body responds to the different type so of food that they eat. If you ask, doctors can give you the contact information of a dietitian or diabetes educator who can help you to construct an appropriate meal plan.
When you develop your meal plan, several things should be considered such as your weight, daily physical activity, blood glucose levels, and medications. A meal plan will help you to achieve a healthy weight for those who are overweight in addition to helping control blood glucose levels. A dietitian can help clarify misconceptions about healthy eating as well as ease you and your family into a plan that fits your goals and lifestyle.
It is not necessary for people with diabetes to only eat particular foods, but food that is good for everyone are also good for diabetics. Such food includes those that are low in fat, salt, and sugar. Foods that are high in fiber, such as whole grains, beans, fruits, and vegetables are also great choices. Making healthy choices in your diet will help you to achieve and maintain a healthy weight, control your blood glucose levels, and prevent heart disease.
Get Regular Physical Activity
Staying active is very important for people diagnosed with diabetes. Research has shown better blood glucose levels in older adults and senior citizens who take part in a regular fitness program. Exercise offers many health benefits that are especially important for people with diabetes. It helps you reach and maintain a healthy weight, promotes insulin functioning to lower blood glucose, strengthens the heart and lungs, and increases energy.
If exercise is new to you, talk with your doctor before you begin. Some exercises, for example weightlifting, may not be safe for people with eye problems or high blood pressure. Ask your doctor to check your heart and feet to make sure you do not have any special problems associated with diabetes. Moreover, ask you doctor to help you find exercises that are safe for you.
Make physical activity a part of your daily life. Go on walks, ride a bike, or garden. Try dancing or swimming, or simply stay active by doing work around the house. Try different activities and look for ways to increase physical activity in your everyday life. Try to get some sort of exercise every day for at least 30 minutes. If you are new to exercising, start slowly and gradually increase the amount and intensity of your exercise.
People with type 1 diabetes and some people with type 2 diabetes use Insulin to lower blood glucose levels. People must take insulin when their body does not take enough of it. Insulin is a liquid hormone that must be injected with shots or an insulin pump.
In many cases of type 2 diabetes, the body makes enough insulin but is not properly used by the body. Diabetes pills are used to correct this problem. Some are taken once daily while others must be taken more often. It is important to ask your doctor or pharmacist how to take your pills. Also, be sure to talk with your doctor if you are experiencing side effects or your pills make you sick. Finally, remember that diabetes pills should be used in addition to a healthy diet and exercise.
Other cases of type 2 diabetes do not require insulin or diabetes pills, rather a healthy diet and regular physical activity will treat their diabetes.
It is important to keep track of your blood glucose levels regularly by using a blood glucose monitor. Logging these levels in a diary may also be helpful to get a better idea of how your treatment is going. Some people must check their blood glucose levels several times a day while others check it once daily. Ask your doctor how often you should test your blood.
Monitoring your glucose levels will help you detect "highs" and "lows." A condition referred to as hypoglycemia results when glucose levels fall too low. When this happens a person may become shaky and confused. If blood glucose levels decrease too much, a person may faint. Following the treatment plan recommended by your doctor as well as monitoring your blood glucose levels can help you avoid "lows." If you check your glucose level and it is too low, you can increase it by taking in sugary foods or drinks like fruit juice.
A condition referred to as hyperglycemia results when glucose levels are too high. If blood glucose is too high, it can cause a person to go into a coma. If you experience persistent "highs," talk with your doctor, you may need to adjust your treatment plan.
ABCs of Monitoring Diabetes
People with diabetes are at especially high risk for developing heart disease and stroke. Because of this, it is very important to monitor your diabetes using your "ABCs."
A. A1C or average blood glucose
B. Blood pressure
The A1C (A-one-C) test is a good measure of what your blood glucose level is most of the time. A test result lower than 7 is positive sign that your diabetes is under control. A test result that is greater than 7 means that blood glucose levels are too high. If your A1C is too high, take action. Talk with your doctor about changing your treatment plan and lifestyle to reach your goal. Lowering your A1C to a healthy level, will help you avoid the complications associated with diabetes such as heart disease and kidney damage.
High blood pressure can lead to stroke, kidney disease, and other complications. Usually people with diabetes want to keep their blood pressure less than 130/80. Have your blood pressure checked at every doctor visit. If it is too high, talk with your doctor about how you can lower it.
Cholesterol, particularly LDL cholesterol, is a fat like substance that builds up in your arms. If your cholesterol levels are too high it causes your arteries narrow. This can lead to heart disease or a heart attack. People with diabetes should try to keep their cholesterol less than 100. Have your doctor check your cholesterol, and if it is too high talk with him or her about how to reach your cholesterol goal.
Foot and Skin Care
High glucose levels and reduced blood supply to the limbs can cause severe nerve damage and loss of feeling. Unnoticed injuries can contribute to ulcers, which may lead to amputation. Because of this, foot care is very important for people with diabetes. Check your feet every day for cuts, ret spots, sores, infected toenails, and swelling. Report any issues to your doctor, and be sure to have your feet checked at every doctor visit. People with diabetes are more likely to experience skin injuries and infections; for this reason, taking care of your skin is also important.
HOW TO TRAIN YOUR DOG: THE FIRST SIX COMMANDS EVERY DOG SHOULD KNOW
There are many training techniques and philosophies that claim to be the fastest, easiest or most affective way to train your dog. The one thing that every dog training technique looks to mirror is that positive reinforcement and reward is the most effective. The second thing that all training techniques have in common is that the first step is to teach the dog fundamental commands. These fundamental commands will be the foundation of communication between canine and human.
The first command you should teach is SIT. With a few slight differences, most advice about dog training agree. The easiest way to teach this command is to cause the desired outcome to occur without much effort. For very young puppies, hold their food bowl above and behind their head. Your puppy looks up, loses his balance, and sets. You reinforce by saying the command, SIT, then praise puppy and reward with a treat. Repeat this process during each meal time and with trips until he will SIT on command without a food stimulus. Older dogs have better balance so an extra step may need to be used. Some dog training techniques suggest using a leash with no slack to keep your dog still, then just using a treat held above and behind his head, command SIT. If your dog resists, use your forefinger and thumb to apply pressure just in front of his hip bone or slide your hand over rump and apply pressure as you tgs and tail under to cause him to SIT. As always, praise and treat for desired result Every other fundamental command will build on the success of the SIT Command.
The second command that you must train your dog is NO. This command demands consistency from you, as the trainer, and every member of the household. The NO command need to always be spoken in a sharp guttural tone and alone. Do not use with your dogs name, or in a panicked or high pitched tone that only comes naturally if you were to walk in and see your dog chewing your favorite pair of shoes. Your tone needs to be authoritative sharp and strong to relay your displeasure. Withhold attention as punishment. Consistency is the key to train your dog.
STAY is another command that every dog should know. Building on SIT, stand near your dog with the leash taunt, held straight above his head. Incorporate hand signals and place your open palm in front of dog's nose. Say STAY and move in front of your dog to block his forward movement. If it moves, repeat hand signal and STAY command. If he stays, move back next to him, make him hold his STAY for a few seconds, praise and treat. As with each dog training technique, continue to slowly increase increments of distance and hold time with each training lesson. An additional element when training your dog to STAY is the three D's. Duration, Distraction, and Distance. As I just mentioned, it is important to slowly increase the increments of Duration and Distance but Distraction must be introduced to test your dogs understanding of this command. Be sure to add distraction while training your dog before the distance gets too long. Common distractions would be someone entering the training area with a toy, another dog walking by, etc.
DOWN command can be done just after SIT is mastered. It is important to use only the word DOWN. Your dog does not understand variations such as Lay Down. You must be consistent in training your dog that DOWN only returns to laying down. If you want to teach your dog to get down off your chair, train OFF as your command. To teach your dog to lay down, first command him to SIT. Using a treat, draw your dog into a lying down position by dragging the treat between his legs and moving it forward. When the desired position is reached, praise, and treat. As you train your dog each new command, be sure to combine each command so patterns do not develop and the action of each different command is rewarded when achieved. (SIT DOWN STAY), (SIT STAY COME), (SIT STAY DOWN)
Teaching your dog to HEEL makes walks in your neighborhood a pleasant experience. I am sure you have seen or experienced the owner that gets walked by their dog. The owner is fearful of each approaching human or animal because they have not been traced to HEEL. Your goal is that your dog will stay close to you on a walk. He will not pull you or become too hard to control with the distractions of other dogs or humans. Start from SIT, add 'Let's Walk' so your dog knows what is expected after he has learned to HEEL. A good tip, exercise your dog with play before training to HEEL. Work out all excess energy and train your dog in a quiet distraction free area. Start at SIT, use your dogs name and command HEEL. If your dog does not stay with you and darts away, turn in the other direction and repeat command HEEL and dog's name. Remember to always to praise and treat desired responses.
The last fundamental command that is a must while beginning to train your dog is the command COME. This command seems so easy, after all all dogs want to come to you, right? The problem with training your dog to COME is that owners do not use it often enough in daily interactions. Your dog will COME when you open the refrigerator door. The command needs to be reinforced by putting your dog in SIT and STAY, then by changing your location, command COME, and use your dog's name. Praise and reward with each and every desired result. One very important point to remember is NEVER correct or discipline your dog for responding to the COME command. The reality is that when you need your dog to respond to COME the most is when his safety is at risk. Your dog has run out and could be in danger of street traffic ,. COME returns your dog to the safety of your home. Your fear response will instinctively make you want to correct your dog for running out. Remain consistent with your training, praise and reward your dog.
This is a very brief overview of training techniques and sequences to use while training your dog the fundamental commands. Repetition will be required several times while training. The increase of distance and duration, as well as the introduction of distractions, will also require repetition. Patience and time will need to be devoted while training these commands. I think you will find that if you begin to train your dog with these fundamental commands, you will find the more technical training will be easier for both you and your dog.
As a student and teacher of nutrition and health, helping my clients to lose unwanted fat and change their body image I am often asked "What is all this I keep listening about Fasting?"
Intermittent Fasting is fast becoming a favored way of reducing unwanted body fat and sculpting your body the way you want it and it is not only for those gym bound health conscious fanatics that so many of the body fat burning programs are for. This works for anyone serious about reducing body fat.
For whatever the reason, be it on health grounds or purely because you want to look hotter than you do right now.
I decided to look into this a little more as it looks so many people are beginning to latch onto it, you know many of the top fitness and health experts both on and off line are now using Intermittent Fasting to help their clients lose those unwanted pounds of body fat, let me add to that – many of them are using this themselves.
What better testimonial?
I can now hear you say "so tell us how it works and is it safe" First let me answer the second element of that question "is it safe?"
Yes is the short and pleasing conclusion I have come to, in fact by fast you are allowing your body the time it needs to cleanse and purify internally so not only are you losing unwanted fat and looking better on the outside but you are getting healthier internally too …. how cool is that?
Back then to how it works. Intermittent Fasting is not let me repeat not starvation as many people think.
It is what it says a period of intermittent fasting; usually 24hrs at a time when you abstain from all calorific take with the exception of water for those not clear on that (needs to be clear as I do not want to be responsible for anyone suffering unnecessarily)
During these periods of fast you continue to maintain your existing exercise period or if you do not have one begin one (I suggest that you speak to a fitness professional to guide you on this if you are unsure what to do).
This period of fast should be connected no more than 2-3 times per week with the other days consisting of a diet that is beneficial to your weight and fat loss goals (lower carbohydrates, higher protein, higher fiber) and again your exercise regime.
The days when you fast and train will ensure that your body accesses the stored body fat you are carrying for fuel / energy instead of using the calorific content of the food you are eating daily. It will burn this faster and longer on these days than the days when you eat your healthy diet.
All diets must to be effective work on the same basic principles of energy in energy out. To burn undesired fat you must increase your activity so that you burn more calories than you store, this however is for another article.
One other key point about the process of Intermittent fasting is the effect it has on you mind, you see for a diet to be successful you must first understand your rules about food, by fasting you are breaking the mental dependency that you have created about the food that you eat and allowing yourself to change the rules you have about food and the role it play in your life.
Sometimes you will find that you will have to play on a downhill or uphill slope while golfing. What you need to remember is that on uneven sins your swing will remain the same but you will need to change your setup and your choice of club.
On uphill and downhill lies, try to work with the slope rather than against it, replicating a level lie by setting up your body perpendicular to the slope.
- Uphill Lie – When you're faced with an uphill lie, your ball will fly higher than usual. Work with this by taking one more club than normal. So if you would normally take a 7-iron, take a 6-iron instead. Set the ball farther forward in your stance than usual, and when you take the club back, keep your back leg firm. During the down-swing, transfer the weight of your front leg and finish your swing with the all-important shoulder turn.
- Downhill Lie – For a downhill lie, work in reverse to the uphill lie. Choose one less club than normal, as the ball will fly lower and position the ball back in your stance. When you play the shot, your weight should be on your front foot, and as you swing you should feel your hands following the line of the hill.
If the slope is particularly steep, you may also need to hinge your wrists more, to keep from hiring the ground on your back-swing.
One of the most difficult shots to play is when the ball comes to rest on the side of a hill. However, if you manage to maintain your balance throughout the stroke and adjust your setup to allow for the incline, you'll soon discover that there's not too much to be worried about.
When the ball is below your feet, you should sit back on your boots as you prepare to make your shot. There will be a tension to slice the ball since your swing plane is more upright, but you can allow for this by aiming more to the left than usual.
Grip your club as near to the end as possible so that you can use its full length, then flex your knees and tilt your upper body downward.
Do not be fazed by a hilly lie. Adapt your setup and approach the shot with confidence, and you'll find it much easier to play. When the ball is above your feet, you'll be closer to it than you would be on level ground, so grip lower down the handle of your club. There will be a tendency to hook the ball to the left so adjust your setup and aim slightly to the right of the target. Try to keep your weight on your toes through the shot.
Playing golf on a slope is not as difficult as you imagine. Just get enough practice and you'll do fine!
Contrary to popular perception, male chastity lies on a continuum with permanent male chastity and orgasm denial at one extreme, and mild chastity play at the other.
The male chastity benefits of every point on the spectrum will depend on your own predilections and desires.
But while there will be some people at both extremes, most of us are somewhere in between. This is self-evident if you think about it, but if you check out the online blogs and forums, you’ll invariably come away with an unrealistic view, with the emphasis being very much on those who claim the more extreme forms of chastity and denial.
Now, why is this so important?
Well, to a large extent, the kind of device or belt you’re going to end up with is going to be determined by where on this continuum your own desires lie (and remember in the second part of this Guide, I suggested you keep your end-result in mind right from the beginning).
This, in turn, will determine the depth and scope of any male chastity benefits you might get from it.
For example, if you really just want to experience chastity play or perhaps a week or so in a device, then something like the CB3000 might be appropriate. In some cases devices like this are suitable for even long-term wear, but generally this isn’t the case and they tend to break after heavy use.
But if you want to experience the closest thing you’re ever going to get to total security, then a full belt, perhaps even the formidable Latowski might be more appropriate.
We’ll come back to specific devices again in another part.
But for now, let’s look at how to introduce the idea of a device to your partner.
It’s important to tread carefully and take it as slowly as you need to. Remember, you have perhaps been thinking about this for a long time (maybe years), so not only do you know the subject inside out and have a good idea of where you want to end up, your partner is most likely seeing all this through fresh eyes.
From her or his point of view, you’re suggesting something they perceive could dramatically change your entire lives and relationship, and that’salways scary. We humans do not like change, especially when it’s not change we’ve initiated.
On the face of it, this sudden and dramatic change might not be perceived as a benefit at all — but it often can be if you both take things calmly and rationally.
Now, you’ll know your partner better than I do, so consider what I say through the filter of your own experience of what he or she likes or doesn’t like.
That said, perhaps the easiest and least threatening way to introduce a device is one of the simple plastic devices above.
If you’re a man, then I recommend you don’t ask her to take responsibility for it from the outset. Put it on yourself and tell her from time to time how it feels to wear it. As before, be more attentive and loving, but without being a pest.
Resist the urge to wax lyrical about how much you’d like her to take the keys and never, ever let you out again. As I said before, this is new to her.
If you’re a woman, you can handle it very much the same way, only this time you do hand responsibility over along with the keys.
The purpose of all this is to get them to feel comfortable with it. You want life to carry on as much as normal – you’re showing them this device isn’t suddenly making a massive difference in your lives and the sky isn’t in fact about to fall in.
Then, after a few days, you want to repeat the romantic evening you had before; only this time, when you make love, you’ll keep the device on (or if you’re a woman, wheedle him round so he agrees to keep it on – again, depending on your partner and how you know him, promise his release either at the end of the session or the next morning).
And again, after you’ve made love talk about your feelings and focus on the good bits. If you get something wrong, or some parts just don’t work out, just relax about it. It doesn’t have to be a big deal unless you decide to make it one.
Can you see the pattern?
We’re taking things slowly, step by step, showing at every stage there’s nothing to be afraid of and highlighting all the benefits.
The important thing to realise is this: you have to SHOW her the benefits and not just TELL her about them. She won’t believe they’re real until she’s experienced them for herself.
Unless you’re right on the “chastity play only” side of the continuum (which is perfectly OK, since it’s your life and no one but you gets a vote), your ultimate aim for chastity is going to be your partner holding your key – and that itself can have many meanings, consequences, and, of course, benefits.
What is Health?
How do you define health? Is it a state of complete physical, mental and social well-being? Is it merely the absence of disease or infirmity? Or is health a resource for everyday life, rather than the objective of living; a positive concept, emphasising social and personal resources as well as physical capabilities?
Good health is harder to define than bad health (which can be equated with the presence of disease), because it must convey a concept more positive than mere absence of disease, and there is a variable area between health and disease. Health is clearly a complex, multidimensional concept. Health is, ultimately, poorly defined and difficult to measure, despite impressive efforts by epidemiologists, vital statisticians, social scientists and political economists. Each individual’s health is shaped by many factors, including medical care, social circumstances, and behavioural choices.
While it is true to say that health care is the prevention, treatment and management of illness, and the preservation of mental and physical well-being, through the services offered by the medical, nursing and allied health professions, health-related behaviour is influenced by our own values, which are determined by upbringing, by example, by experience, by the company one keeps, by the persuasive power of advertising (often a force of behaviour that can harm health), and by effective health education. Healthy individuals are able to mobilise all their physical, mental, and spiritual resources to improve their chances of survival, to live happy and fulfilling lives, and to be of benefit to their dependants and society.
Achieving health, and remaining healthy, is an active process. Natural health is based on prevention, and on keeping our bodies and minds in good shape. Health lies in balancing these aspects within the body through a regimen consisting of diet, exercise, and regulation of the emotions. The last of these is too often ignored when health advice is dispensed, but can have a pronounced effect on physical well-being.
Every day, or so it seems, new research shows that some aspect of lifestyle – physical activity, diet, alcohol consumption, and so on – affects health and longevity. Physical fitness is good bodily health, and is the result of regular exercise, proper diet and nutrition, and proper rest for physical recovery. The field of nutrition also studies foods and dietary supplements that improve performance, promote health, and cure or prevent disease, such as fibrous foods to reduce the risk of colon cancer, or supplements with vitamin C to strengthen teeth and gums and to improve the immune system. When exercising, it becomes even more important to have a good diet to ensure that the body has the correct ratio of macronutrients whilst providing ample micronutrients; this is to aid the body in the recovery process following strenuous exercise.
If you’re trying to lose weight by “dieting”, don’t call it a diet, first of all – successful dieters don’t call what they do a “diet”. A healthy diet and regular physical activity are both important for maintaining a healthy weight. Even literate, well-educated people sometimes have misguided views about what makes or keeps them healthy, often believing that regular daily exercise, regular bowel movements, or a specific dietary regime will alone suffice to preserve their good health. Despite the ever-changing, ever-conflicting opinions of the medical experts as to what is good for us, one aspect of what we eat and drink has remained constantly agreed by all: a balanced diet.
A balanced diet comprises a mixture of the main varieties of nutriments (protein, carbohydrates, fats, minerals, and vitamins). Proper nutrition is just as, if not more, important to health as exercise. If you’re concerned about being overweight, you don’t need to add the extra stress of “dieting”. No “low-fat this” or “low-carb that”; just healthful eating of smaller portions, with weight loss being a satisfying side effect. Improve health by eating real food in moderation. (For many reasons, not everyone has easy access to or incentives to eat a balanced diet. Nevertheless, those who eat a well-balanced diet are healthier than those who do not.)
Physical exercise is considered important for maintaining physical fitness and overall health (including healthy weight), building and maintaining healthy bones, muscles and joints, promoting physiological well-being, reducing surgical risks, and strengthening the immune system. Aerobic exercises, such as walking, running and swimming, focus on increasing cardiovascular endurance and muscle density. Anaerobic exercises, such as weight training or sprinting, increase muscle mass and strength. Proper rest and recovery are also as important to health as exercise, otherwise the body exists in a permanently injured state and will not improve or adapt adequately to the exercise. The above two factors can be compromised by psychological compulsions (eating disorders, such as exercise bulimia, anorexia, and other bulimias), misinformation, a lack of organisation, or a lack of motivation.
Ask your doctor or physical therapist what exercises are best for you. Your doctor and/or physical therapist can recommend specific types of exercise, depending on your particular situation. You can use exercises to keep strong and limber, improve cardiovascular fitness, extend your joints’ range of motion, and reduce your weight. You should never be too busy to exercise. There’s always a way to squeeze in a little exercise, no matter where you are. Eliminate one or maybe even two items from your busy schedule to free up time to fit in some exercise and some “YOU” time. Finding an exercise partner is a common workout strategy.
You may have heard about the benefits of diet and exercise ad nauseam, but may be unaware of the effect that your emotions can have on your physical well-being and, indeed, your longevity. Like physical health, mental health is important at every stage of life. Mental health is how we think, feel, and act in order to face life’s situations. Prolonged psychological stress may have a negative impact on health, such as weakening the immune system.
Children are particularly vulnerable. Caring for and protecting a child’s mental health is a major part of helping that child to grow into a normal adult, accepted into society. Mental health problems are not just a passing phase. Children are at greater risk for developing mental health problems when certain factors occur in their lives or environments. Mental health problems include depression, bipolar disorder (manic-depressive illness), attention-deficit / hyperactivity disorder, anxiety disorders, eating disorders, schizophrenia and conduct disorder. Do your best to provide a safe and loving home and community for your child, as well as nutritious meals, regular health check-ups, immunisations and exercise. Many children experience mental health problems that are real and painful, and they can be severe. Mental health problems affect at least one in every five young people at any given time. Tragically, an estimated two-thirds of all young people with mental health problems are not getting the help they need. Mental health problems can lead to school failure, alcohol or other drug abuse, family discord, violence, or even suicide. A variety of signs may point to a possible mental health problem in a child or teenager. Talk to your doctor, a school counsellor, or other mental health professionals who are trained to assess whether your child has a mental health problem.
Control your emotions. If a driver overtakes you on the wrong side, or pulls out of a side road in front of you, don’t seethe with rage and honk your horn; You’re hurting no one but yourself by raising your blood pressure. Anger has been linked to heart disease, and research has suggested that hardening of the arteries occurs faster in people who score highly in hostility and anger tests. Stay calm in such situations, and feel proud of yourself for doing so. Take comfort in the knowledge that such aggressive drivers only increase their own blood pressure. Your passengers will be more impressed with your “cool” than with your irascibility.
If you are in a constant rush, feeling that every second of your life counts, just slow down a little. Yes, every second does count, but consider the concept of quality of life. Compare how you feel when you’re in a hurry with how you feel when you’re not. Which feels better? Rushing everywhere increases your stress level. The body tries to overcome stress by making certain physiological adjustments. Some time after you slow down, the physiological adjustments and the stress symptoms revert to normal. If you don’t ever slow down, the physiological adjustments and the stress symptoms persist. It is this persistence of the body’s response that matters. You may develop physical, physiological or psychological problems, and may not be able to lead a normal life. Many cases of stress are somehow connected with money, or rather the lack of it. Such people struggle to make ends meet or to acquire more material possessions. This brings us to our final discussion: attitude.
It is always pleasant to enjoy the fruits of our labours, of course. Sometimes, however, it seems that whatever we do, it’s just not enough to be able to afford that new car or that foreign holiday. So, what do we usually do then? We work harder, longer; we increase the stress on our minds and bodies; we spend less time with our families and friends; we become more irascible and less likeable people. If you find yourself in this situation, just stop for a moment, and consider: Is it all worth it? What is the purpose of life? Surely it is to be happy. You’ll probably be happier if you adopt the philosophy that true quality of life is not to be found in material things. If you convince yourself that you want less, you’ll need less. If you need less, you’ll cope with life more easily, and the happier, and therefore healthier, you’ll be. Buddha called this “enlightenment”. Enjoy a “good-health attitude”. Focus on your abilities instead of disabilities. Be satisfied with what you have, rather than be dissatisfied about what you don’t have and probably never will have.
If you simply cannot cope with a healthy diet, exercise and emotional control, but genuinely prefer to eat junk food, be permanently drunk, be under constant stress, and be disliked by others, then enjoy your life while it lasts, but understand that the trade-off is that it will probably not last long. If you accept this willingly, you’ll be happy. There is some merit in the philosophy that it is better to live a short, happy life than a long, miserable one.
Personal or individual health is largely subjective. For most individuals and for many cultures, however, health is a philosophical and subjective concept, associated with contentment, and often taken for granted when all is going well. The evidence that behavioural factors such as diet, physical activity, smoking and stress influence health is overwhelming. Thus, health is maintained and improved not only through the advancement and application of health science, but also through the efforts and intelligent lifestyle choices of the individual and society. Perhaps the best thing you can do for your health is to keep a positive attitude. Optimal health can be defined as a balance of physical, emotional, social, spiritual and intellectual health. Maintain a positive attitude!
Back pain is a symptom of a body that's out of alignment. It's a symptom that weak and tight muscles somewhere in your body have allowed those bones to move out of alignment.
The pain is telling people to do something to get the bones in their lower back into better alignment.
What most people are not aware of is the principle that says, 'The cause of the pain is rarely at the site where it's painful.'
Their therapist probably has not heard of this principle either. You'll know this is the case if the therapist starts heating, rubbing, crunching or vibrating the spot where it hurts.
So if back pain is a symptom of a body that's out of alignment what is it that's caused the bones of the lower back to move out of alignment?
It's usually tight muscles attached you your pelvis – front, back and sides. If they're tight they'll pull the pelvis down and back and cause it to twist. If that's the case people will not be able to sit up straight with a nice hollow in their lumber spell.
When the pelvis moves out of alignment, the bones up above also move out of alignment. The natural 'S' shaped curve of the spine will have turned into a 'C' shape.
The usual cause of this happening is sitting down all day in the 'slump dog' position and not having a flexibility training program to loosen off the calf, hamstring and buttock muscles.
Flexibility is the first problem.
The second contributing factor is a lack of overall body strength. How can you expect the bones of your back to stay in alignment if the muscles supporting those bones are weak? Well you can not.
I recently had a bloke come to see me with lower back pain. He'd done the rounds and spent thousands of dollars on therapists who thought the cause of his problem was in his lower back. They did not understand that his lower back pain symptoms were caused by weak and tight muscles attached to his pelvis.
No-none had checked to see which muscles were tight and no-one had checked to see how strong he was.
He could hardly do a situp. He could hardly do a pressup. He'd never done a Superman back arch or a squat. He did not have a training training program at the gym.
It beggars belief that no-one had made an effort to search for the undering cause of his pain. Maybe it's too simple to ask people to see if they can sit up straight in a few simple yoga-type postures or watch to see if they can do the most popular strength exercises.
It just reinforces my belief that it's a waste of time going to see anyone who does not tell you the likely cause of your problem and / or does not give you a good suite of strength and flexibility exercises to restore poor function to good. Just treat any therapy as complementary health care. The primary health care for joint and muscle pain is the strength and flexibility exercises you do yourself.
In a nutshell the symptoms of back pain are weak and tight muscles somewhere in your body. Often it's tight and weak muscles right through your body.
In the meantime stay tuned greatly tuned and embark on a regular and systematic strength and flexibility training program. Any therapy on top of that will speed up the rehab process.
What are some of the healthy ways to lose belly fat? Is belly fat reduction through exercises cost effective? If you are one of those who want to get rid of belly fat, there are various ways on how you can achieve a flatter tummy and that can be done weight loss workouts and eating the right food. Nowadays, with the numerous food options, many just consider eating whatever they desire without knowing their provided nutrients or effects to their bodies. That is the reason why many end up gaining more weight. Fortunately, there are now tons of options on how you can drop extra pounds. Some consider supplements. However, not all get their desired results. For this reason, some end up frustrated and depressed especially when trying to lose belly fat fast. There are several exercises to lose belly fat in a quick manner. Some of these are:
1. Cardio Exercises
Cardio exercises enhance increased lung volumes and one of the common cardio exercises that is considered by many dieters is aerobics. With this, fat loss can be achieved in no time while improving your cardiovascular health. If you can’t do aerobics on your own, you can join a particular group of persons who also aim to lose belly fat for you to be motivated and determined.
2. Strength Training
If you like to gain muscles while losing weight, combining your exercises with strength training can be a good idea. In this training, you will be able to form beautiful abs and muscles, which can give you more benefits in the end. Strength training is an important fitness program that reduce body fat, increase lean muscle and burn calories more efficiently. This is because more muscle mass gained enhances the burning of more calories, which then controls weight gain. Common choices of strength training for weight control include push-ups, abdominal crunches, pull ups and leg squats. Others are free weights like barbells and dumbbells.
3. Bicycle Exercise For #Healthy Weight Loss
This is perfect for those who want six pack abs. For you to do this kind of exercise, you must get into the supine position and your hands must be at your head’s back. Then, bring the knees to your chest while you are lifting shoulders off the exercise mat. After that, bring your elbow to your knee when straightening your leg. For best results, you can do one to three sets with twelve to sixteen repetitions.
4. How To Lose Belly Fat Through Exercise Ball Crunch
In this belly fat workout, you will need an exercise ball. Also, when compared to other exercises for losing belly fat, your abdomen will do more exerting. But, your whole body is still needed for stabilizing. For you to do this, prepare the ball and lie on it with lower back that supports your body. Place your hands behind your head. Then, lift your torso off the ball and contract your abs to pull your rib cage’s bottom towards your hip. This exercise is like curl ups. But, the only main difference is that you’re using an exercise ball.
Are you worried thinking how to get back to shape after Christmas and New Year treats with family and friends? Your friends may advice you to visit a gym to get rid of your extra body mass. However, what about trying a different way of losing your weight this year! Shoes can help to tone up your body in an easy and comfortable way and without the need of visiting a gym regularly. Sounds surprising? Well, you will get orthopedic shoes available in the market designed for both men and women to help them lose weight without doing weight lifting and other weight loss exercises.
Athletic shoes have a rocker sole that helps to imitate as if walking barefoot on uneven ground. According to doctors, these shoes create an instability that forces the so-called inactive muscles in our foot to work actively, and could lead to weight loss.
The main problem with people is that they do not take care of their feet. Our feet balance our whole body and act as the foundation. Now, if the foundation gets affected, how can our entire body stay unaffected? Researchers have found that nearly 75 percent of the world population suffers from foot problem. You should wear footwear that keeps the foot and the ankle in a straight line and helps to distribute weight evenly across your foot and heel. The shoes that we normally get in the market do not help in distributing weight evenly; rather they make the foot lean outside. For example, mostly women suffer from foot problems due to wearing high heel shoes regularly. High heels lead to exertion of pressure on the front of your foot. The ankles bent forward affecting circulation of blood to the lower limbs. These shoes also stiffen the Achilles tendons causing your calves to cluster. Your body’s natural shock absorbing ability gets reduced due to wearing bad shoes.
Orthopedic footwear in contract to normal shoes provides enough support to your feet. These heels and ankles stay in relaxed position reducing chances of developing a foot pain at any time in the future. Physiological shoes help to keep your foot comfortable and pain-free during walking, running, standing, and even dancing! These shoes have a soft sole and board to rest your feet properly, making walking and running for a longer time, a pain-free affair. You should not spend money on low quality shoes, as it could lead to foot pain and discomfort. Remember, you should also not get swayed by the pattern of footwear, or by the size of the heel; rather you should see how much comfortable you are feeling after wearing the shoes.
You can order orthopedic shoes to best fit your foot. They are customizable, and the manufacturer will create comfortable, designer shoes of your favorite color. Doctors recommend using this type of shoes since they encourage blood circulation and reduce chances of swelling, chronic pain and plantar fasciitis, a condition when the plantar fascia ligament in our foot gets stretched or injured.
A study conducted by the American Council on Exercise (ACE) showed that toning shoes can help you burn more calories, or improve your muscle strength. You can buy toning shoes if you do not want to go to a gym, or hate doing exercises daily.
I know you are thinking a workout without weights isn’t a real workout. Take a look around you. Bodyweight workouts are becoming a trend in the fitness industry these days as people can’t afford the extra time or money for equipment and expensive gym memberships. Everyone has a different reason for adding workouts without weights to their fitness routine.
Why do a Workout without Weights?
- Money problems – Some people simply can’t afford to pay for a gym membership or equipment to workout with at home. It can get really expensive staying in shape.
- Workout anywhere – Bodyweight workouts are convenient as you can do them almost anywhere. Take your workout outside, to the beach, to your friend’s house, or on vacation across the world. The possibilities are limitless. All you need is space to be able to do your workout.
- Space Saver – There is no need to take up space with weights or machines. You can use a pull-up bar, exercise ball and resistance bands but they are all optional.
- Time Saver – Bodyweight exercises save time because there is no need to go anywhere to workout. No more long commutes to the gym.
- Health Reasons – I use to workout with weights a lot but kept having joint problems and back problems from the heavy weights. I find that when I just use bodyweight workouts I don’t have as many pains in my body and doesn’t go out.
- Workout Beginner – It’s a great idea to workout without weights if you are new to working out. You won’t have as much muscle soreness as you would with weights and you can learn the fundamentals of working out.
How to do a Workout without Weights
As with any workout you should start with a warm-up. Some warm-up exercises you can do are jumping jacks, leg swings, arm crosses, push-ups, squats or any easy bodyweight exercises.
Full body workouts are the best for fat burning and building muscle because your body’s growth hormone is increased when all your muscles are getting involved. Mix up your workout with a couple of the exercises from each of the categories below.
- Chest and Triceps – push-up movements (close grip, decline, incline, offset), dips.
- Back and Biceps – pull-up movements (underhand, narrow, wide, reverse).
- Legs – squats, split squats, lunges, reverse lunges, stability ball leg curls.
- Abdominals – planks, side planks, mountain climbers, stability ball planks, spider-man climbs.
These are just some of the bodyweight exercises you can use for your workout without weights.
Are you looking to shed stubborn fat from your stomach area? Dreaming about flat washboard tummy or sporting a 6 pack abs? Well, though there are innumerable programs that claim to be effective, professional fitness experts stress on just a few.
Beachbody's Hip Hop Abs is one of the most popular home fitness abs workouts that has been developed by Shaun T, world famous instructor on fitness. When you workout with Hip Hops Abs you will be able to melt fat and shed those extra pounds while dancing to music. Yes, he teaches you dance moves and focused 'Tilt, tuck and Tilten' moves. So if you are hated with cycling gym workouts and crunches or have not been seeing any results, it is time to start with a home fitness abs workout.
The basis of Hip Hop Abs utilizes Tilt, Tuck and tighten technique which uses dance moves while you tuck the tail bone, tilt the shoulders and tighten the abs. It's hard to beat the fun aspect of the Hip Hop Abs workouts. All of the workouts by Shaun T's target the abdominal muscles to tighten and strengthen it through dance moves. Using intensive cardio workouts, Beachbody has been able to bring fitness right into your home. Hip Hop Abs has three phases exercise routines namely, Ab Sculpt 1, Ab Sculpt 2, and Last Minute Abs.
Stressing on oblique and abdominal muscles, these workouts work on increasing the heart rate, enhance metabolism so that you can burn the fat and let the abs show up. Although you need to stick to Hip Hop Abs to really lose fat and tone up, it is never to late to start.
When the abdominal muscles are worked incorrectly not only are there no results seen but injuries can be inadvertently caused. An easy abs workout requires that the exercises be done correctly and are motivational to ensure that you continue to workout. There is abs workout that is fairly easy consistent of just three simple exercises that are enjoyable to keep you motivated.
The first exercise in an easy workout for the abs targets the waist and the rectus abdominus muscles. Simply lie down on your back and place your hands behind your head. Lift the blades of the shoulders off the ground as you bring the knees toward the chest. Then turn the upper body to the left brining the right elbow to the left knee as the right leg is straightened.
Once the motion is complete do the same thing with the opposite side in order to get a pedaling effect. Continue until you get tired or have completed approximately twenty repetitions.
The second exercise in an easy abs workout is a crunch utilizing an exercise ball. An exercise ball is the only required equipment for this exercise. Position yourself on the exercise ball so that it is under the middle to lower section of the back. Place the arms crossed over the chest then move them behind the head. Pull the bottom of the ribcage to the hips as you utilize the contracting of the abdomen to move the torso off of the exercise ball.
Do not roll and keep the ball stable while the curling the body. Then return to the starting position, the stretch should be felt in the abdominal muscles. This easy abs workout should be repeated for a total of fifteen repetitions each set.
The third exercise of an easy workout for the abs is the long arm crunch which is also simple to perform. The focus is on the upper portion of the abs with this exercise and a mat is required. Get into the sit-up position on the mat, except that the arms are extended out behind the head with arms around the ears and hands together. Lift the blades of the shoulders off the floor as you contract the abs. Do not strain and keep the arms straight. If pain is experienced place one hand under the head and leave the other arm extended. Repeat for sixteen reps.
This easy abs workout is painless and when done correctly will show amazing results.
Performing PC muscle exercises leads to countless benefits to your sex life including lasting longer in bed, having a hard penis, avoiding impotence and much more. But you can only get these kinds of benefits if you do the exercises right, and that’s exactly what I’m about to show you how to do…
There are several different types of PC muscle exercises (also known as Kegels) for men.
And performing them can lead to a dramatic improvement in your sex life in a number of ways.
Some of the known benefits include…
- Stopping premature ejaculation by holding back orgasm
- Increasing strength of ejaculation
- Helping overcome impotence
- Helping keep your prostate healthy
- Increasing semen volume
- Developing a more muscular looking penis
- Improving blood circulation to the penis leading to increased size and sensation
The bottom line is that the PC muscle is a muscle worth developing.
And there are several ways you can do this.
But before I get to the exercises themselves, let me explain quickly what it is and how to find it…
What is the PC muscle?
The PC muscle is found in the genital area in both men and women, but serves slightly different functions for each gender.
But so you know, in this article I’m going to focus on the benefits and characteristics relating only to men (sorry ladies).
The PC muscle is involved in the ejaculation process and can also be used to influence urine flow, which leads me to…
How to find your PC muscle
Next time you got to the bathroom, while urinating try and stop the urine flow.
You’ll notice that to do this you use a certain muscle in your genitals.
The muscle you use to do this is the PC muscle.
And just as you can stop the urine flow you can also train this muscle to stop ejaculation (if the muscle is strong enough) by squeezing your it tightly just before ejaculation.
But like I said your muscle needs to be strong enough to do that, so let me get straight to explaining the workouts so you can get started on developing that muscle strength…
Exercises #1 – “Rapid-Fire”
As you might have guessed this one of the PC muscle exercises is the most “rapid-fire”.
And this exercise runs as follows…
- Tighten your PC muscle as tightly as you can and hold it for 2 seconds
- Relax it fully for 2 seconds
- Tighten again for 2 seconds
- Relax for 2 seconds
- Repeat 10 times
- Take a minute break
- Repeat steps 1-5 one more time.
As you can tell it’s rapid-fire because you’re working it out in quick bursts of tightness and relaxation.
Depending on your current strength level you may want to start with more or less repetitions and sets.
Exercises #2 – “Medium-Man”
This is the medium of the three exercises I’m going to recommend.
And it goes as follows…
- Tighten your PC muscle and hold for 10 seconds
- Relax your it fully for 10 seconds
- Tighten again for 10 seconds
- Relax fully again for 10 seconds
- Repeat steps 1-4 so you do ten 10 second tightenings altogether
So overall it’s very similar to exercise #1 with the key distinction that you’re tightening your PC muscle for longer to develop more stamina in being able to hold it tight.
Exercise #3 – “The Power-House”
This one is a real stamina developer and goes as follows…
- Tighten your PC muscle and hold as tight as you can until you can’t hold it any more
- Take a minutes break
- Repeat steps 1-2, three times altogether
Important notes on training
Above you’ve got 3 different exercise to try out.
I recommend you focus on doing a different one each day for 5 days a week.
And of course it’s very important of course to remember the basics of doing any type of workout, including…
- If it at any point hurts then stop doing the exercise immediately
- make sure you don’t over train yourself by never taking days off
- make sure you eat healthily to give your muscles as much of a chance to repair as possible
- make sure you get plenty of sleep
Stick to it
Given all the benefits involved in doing PC muscle exercises I imagine you’re pretty excited to get started and this great.
But the true key to success lies in consistency.
The truth is that anyone can do some exercises for 3 days or so before giving up, but only the rare few keep it up past that time when the real benefits start to kick in, so be sure to develop a habit of doing your PC muscle exercises that will stick with you for life.
And I can tell you now that the effort is well worth it, because with doing your PC muscle exercises comes the lifelong benefit of being able to last as long as you want in bed.
1. Take it one step at a time
Start by paying attention to what you eat. Cut back on fat and sweets and add more fruits and vegetables. After you have that under control, add exercise. If you hate to exercise try it for only 15 minutes a day at first, then a 1/2-hour. Keep in mind that while you are exercising you are burning calories and not eating. Also, it will be easier if you chose an activity that you enjoy.
2. Find a friend
It is always good to have support when you are trying to lose weight. Find a friend who wants to lose weight and compare notes, weigh-in together and maybe even have a contest.
3. Use weights
Working out weights will build muscle and raise your metabolism so you will burn more calories. Also, muscle takes up less space than fat so you will be smaller (but probably weigh more).
4. Eat fewer carbs
Don’t eat as much bread and pasta and you will see a difference.
5. Set a goal
Set a deadline to lose the weight and write it down. For example, ‘ By Dec 14/04 I will weigh 150 lbs or less’. Put it somewhere you will see it daily.
6. Give up soda
If you drink a soda or 2 a day you are adding empty calories. If you find it hard to stop completely, cut back at first and drink water instead.
7. Grill or boil
Avoid fried meat, grill and use lots of spices. You will get used to it and probably enjoy it more.
8. Don’t buy junk food
When you go shopping, don’t go on an empty stomach and you will be less likely to buy junk food. Keep your home ‘junk food free’ so you won’t be tempted to indulge.
9. Eat breakfast
Consume most of your calories early in the day and always eat breakfast. Don’t eat after 8pm and not only will you avoid those added calories but you will sleep better.
10. Give yourself a treat
When you tell yourself that you can’t have something you want it more. Give yourself a treat once a day (ie. half a cookie) and you won’t feel you are missing out.
11. Use smaller plates
Trick yourself into believing that you are eating more by using a smaller plate.
12. Drink lots of water
Drink water when you are feeling hungry and you will get that ‘full’ feeling.
13. Don’t eat everything on your plate
Many times we eat just because it’s there. Pay attention to when you have had enough.
14. Eat five or six meals a day
Eating more frequently will keep you from getting too hungry.
15. Plan your workout sessions
Write your workout sessions in your journal or planner.
16. Stay away from fad diets
Fad diets don’t work. If you lose weight fast chances are that you will gain it back (and more) just as fast. It takes time to put it on and time to take it off.
17. Do several workouts a day
While you are watching TV do crunches and leg lifts.
18. Measure your food
If you decide to have junk food for a snack – be sure to measure and control what you eat.
19. Keep pre-cut vegetables
… and ward off those cravings.
20. Create Good Habits
It is a known fact that when we do something twenty-one times it becomes a habit. Create good eating habits.
I recently heard from a wife who was trying to determine the average life span of an affair. Her husband was currently cheating with a coworker. The wife had recently found out about this and demanded that it immediately stop. The husband insisted that he was sorry and still loved his wife. However, he just could not seem willing to let the other woman go. He told his wife that he just felt the need to see where the whole thing lead before he made any lasting decisions.
Needless to say, this was not what the wife wanted to hear. But in her heart, she felt that once the husband finally finished the affair, they could begin working on their marriage and picking up the pieces. She was very clear on the fact that she was not ready to let her marriage (or her husband) go.
She asked me in part "how long can you expect the average extramarital affair to last. I know the answer varies because my aunt's husband had the same mistress for over 20 years and my best friend's husband had a one night stand. the average? Do affairs generally end quickly? "
The person asking this question was right. The amount of time that an affair goes on can certainly vary based on many factors like how long before someone else finds out, how the relationship is progressing, and how each person really feels about the other. However, I was able to find some information on the average life span of an affair, which I will discuss in the following article.
Unfortunately, Statistics Show That Many Affairs Last For Quite A Long Time: I know that this wife was expecting that I was going to tell her that the average affair lasts for less than a month. This is possible, of course, but here's what the statistics that I found in several places show. Around 50 percent of affairs last for longer than a month but less than a year. I realize this is not all that specific. With this statistic, you could be looking at anywhere from 5 weeks to almost 12 months and anywhere in between. So what this really tells you is that it's not uncommon for an affair to last for months.
Jumping to the next applicable statistics I could find, my research indicates that 40 percent of affairs last two or more years. So where does the last ten percent come from? Well, ten percent last a day or less (these are the one night stands.) And the last ten percent last more than a day but less than a month.
As you can reasonably see, these numbers indicate a wide range of very short and long term relationships. But it's clear that a good number of affairs can last several months or even years. And I think the time frame (at least in part) depends on the factors like how long it takes before the affair is caught and monitored. Because if the relationship has a chance to take hold, it can be harder for the spouse who is being cheated on to get a handle on it before the cheating spouse believes that they have real feelings for are "in love with" the other person.
Things To Think About When You Want Your Spouse To End The Affair Quickly. (Walking The Line Between Pushing Your Spouse Toward The Other Person And Pulling Them Away 🙂 This wife had an advantage even if she did not realize it. She had learned about her husband's affair shortly after it began to happen. The affair had been going on for about three weeks. Now, the husband believed he could have something "real" and lasting with this other woman. He was in that infatuation stage where he thought that the other woman had something special.
But, the wife did still have a presence in her husband's life. His reaction and his actions seemed to indicate that he was still somewhat invested in the marriage. The wife's next step was going to be to try to make the husband end the affair without pushing so hard that he pelled away from her instead.
The thing is, if the other person is presented as something that is off limits or forbidden, it is sometimes human nature to want the forbidden thing that much more. And frankly, the husband saw this person at work on a daily basis. That was another issue to consider.
My suggestion for her was to place herself in the best position possible. As hard as it would be, I complained telling him that it was very obvious he had some struggles that he needed to work out, but that she could not interact with him romantically if he was with someone else either emotionally or physically. She could still stress that she was open to working things out once he made a decision. In this way, she was not alienating herself from him or allowing him to paint her in a negative light (which would only push him towards the other woman.)
Suggested Discussion: Of course, every one should take into account their own situation and the personality of their spouse. But in this situation, I would suggest saying something like "It goes without saying that in order for our marriage to work, you need to end this affair and work with me on our marriage. right now. It probably would not help for me to give you an ultimatum or point out how wrong I feel you really are. But, when you come to a decision, I'm willing to talk about this. Until then, I have to place the focus on myself and what I need. "
I know that this is a tough call and I know that some will point out the risk in this strategy. However, time and time again, I've seen wives give ultimatums or demand that he end the affair and what sometimes happens is that he only wants the other woman more as the result or he tells the wife he has terminated the affair and then lies because he really has not.
It usually works out better when the husband decides to end the affair on his own. And I believe the above discussion or something similar gives you the best chance of this happening.
Today I want to share with you a few benefits of the calisthenic workouts – the ideal 3 day workout routines.
I realize the words workout or exercise may not indicate a happy reaction in you, but allow me to tell you about some really great benefits that show just how great calisthenics exercises are for your body and mind.
So, the benefits that everyone talks about are:
· They will give you more energy and improve the quality of sleep. When you are working up you will find that you do not need to sleep as much and you will have more energy to complete your training.
· Calisthenic workouts decrease depression. Regular calisthenics are an excellent way to boost your mood, regulate your emotions and get in shape. When you exercise, your body releases endorphins, adrenaline, serotonin and dopamine. These are the body's natural feel good chemicals. They work together to make you feel good. Try to train three days a week for about 45 minutes and your body will thank you!
· When you do calisthenics, you burn calories. So, when you want to go and have your favorite ice-cream, if you do your exercises, that ice cream will not land on your waistline, thighs or hips, which is where fat generally goes. The visual result of calisthenic workouts is that you will burn fat and gain lean muscles at the same time.
· All calisthenic exercises are something that you can learn easily, on your own and that you will be able to do in your own home. All that you need is your body weight, the ground and the earth's gravity. You do not have to buy a five hundred dollars weight equipment or get a gym membership. What you need is an affordable training guide – a manual that will teach you the proper form and technique on every bodyweight exercise so you will start your great physical transformation.
· These bodyweight exercises are ideal for both beginners as well as those with more experience who wish to push or test the limits of their strength, endurance or physical abilities.
· Calisthenics are the only training workout that will sculpt your body the natural way.
These are some of the most talked about benefits of calisthenic workouts.
In all honesty, calisthenic exercise is great because it allows you to feel good about yourself, feel good about your body.
But, you see, there are a million different other benefits with calisthenics: it reduces the risk of cancer, it reduces cholesterol, it reduces the risk for diabetes, it reduces your body fat, it increases metabolism, it gains flexibility, agility, coordination and range of motion. It improves digestion, it decrees dramatically the negative effects of aging, it increase self-awareness and life span, it increases bone density, it improves brain function and reflexes.
The bottom line is that Calisthenic Workouts are worth the effort – for life!
So, what are your favorite benefits of exercise? Why do you exercise?
Feel free to follow the link in the resource box below and find out more about the most effective calisthenic workouts.
Are you trying to follow a workout routine and are unable to do so because of a hectic schedule? Many of us find it a bit of a challenge to follow a workout regime because we are so entangled and caught up in our daily routines that we are unable to make extra time.
Often it is when we fall ill, or when the doctor orders us to insert a workout session in our lives every day for at least an hour; then we realize its significance. Going to a gym, and then planning to take up a workout routine which blends in well with our daily body needs, vary from person to person.
Here are the top 8 smart ways for a full body workout session to make your gym time more productive.
Measure the Weights
Don’t just start off with lifting the heavy weights straightaway. According to the experts; this is one of the biggest mistakes you can make if you are starting off with a gym routine. Start with slow and steady steps. Begin with lifting small weights and then gradually increase the weights once your stamina is built up.
Maximum Body Training
For all those who regularly follow a good gym routine, Tabata Protocol is a familiar term. This is a type of gym exercise which helps you to strengthen the muscles of your neck and back. Basically, this method is used in Aerobics. It is also known as the 20:10 method; where you need to repeat 8 rounds, follow for 20 seconds, then take 10 seconds rest, and then repeat.
Also known as the kettlebell swing, this workout move is well known for better performance, especially if you are an athlete. This exercise improves the performance of your heart and back muscles. Moreover, it also builds up your stamina and increases your muscular strength. Start with 20 swings in 3 blocks and take it up to 200 swings, or 20 sets, with at least 30 second intervals in between.
Arrange the Workouts
You can arrange your workout sessions in supersets. For instance; you can pair up two different kind of cardio exercises and perform them one by one, parallel to each other, in one set. Combine the dumbbell sets with squats or, reverse lunges with pull-up exercises, and so on. Keep on repeating them in short intervals for increased performance.
Do the Drop Sets
After you have built up the required stamina for lifting heavy weights; start decreasing the loads. According to experts; gradually decreasing the weights is known to cause immense improvement in muscular volume and strength. You can do this with any kind of exercise and it will not impact heavy on your fatigue levels as well.
Measure the Metabolic Stress
Keeping strict rest periods and your metabolic stress levels in check will help you to build up volume and stamina in less time. So, what exactly are the metabolic stress levels? These are the levels which tend to decrease via cellular effect as you follow your gym routine regularly, thus resulting in increased muscular strength.
Take the Stairs
While following a good exercise routine every day make sure that you don’t break the flow, even when you are not in the gym. Going to the office in the morning? Use the stairs instead of going via elevator. Take small breaks between your routine and walk around a bit. Don’t relax to the extent that you don’t feel like going to the gym in the evening.
Follow a Healthy Diet
Apart from following a good gym routine, don’t forget to take care of your diet as well. A healthy diet and a good exercise regime goes hand in hand and you cannot achieve optimum results by skipping any one of them. Take lots of fruits and vegetables, lean meat and proteins and friendly fats in your diet. Moreover, drink an ample amount of water to keep yourself hydrated and healthy.
If bodybuilding is an interest that you are beginning to take seriously, you have probably wondered if supplements are a good choice for you. With so many products on the market to choose from, all promising the ripped physique you are working hard to achieve, how can you know which ones are legitimate and which are hype?
Here are some basics of bodybuilding supplements for you to familiarize yourself with, and help you with the decision if supplements are among the tools you need to meet your bodybuilding goals.
Supplement or No Supplement?
It’s a controversial issue for most bodybuilders today. Some hardliners believe that the only way to train is to avoid supplements and instead stick with dietary choices that provide desired results naturally. And of course there is that school of bodybuilders who insist that supplements are the one and only way to burn fat and achieve increased muscle mass quickly.
Once you begin to enter the competitive ring, you can be sure that your competitors will be using any substance that is legal for that competition. If you decide to avoid using bodybuilding supplementation, you will still be competing with bodybuilders who are using substances such as creatine, protein and glutamine. If your goal is to simply buff up, bodybuilding supplements might help you reach your preferred physique faster. Before taking in any type of supplement, however, consult your doctor as there are side effects and risks involved.
What Supplements CAN Do
There is a range of benefits that can be attained from bodybuilding supplements, at least for the most serious bodybuilding enthusiast. Amino acids, the building blocks of muscle, also make up the base of protein. A protein supplement boosts muscle growth, but there are different proteins and varying needs. Creatine provides muscles with extra energy, improving the power in your workouts.
During muscle growth, Glutamine is used to improve muscle recovery. With the multitude of supplements available, you will do yourself a great service to learn all you can about the benefits of each one to find the best product for your needs.
What Supplements CAN’T Do
Bodybuilding supplements can help you reach your fitness target, but they are only a small part of the process. Supplements will increase the effectiveness of your workouts, but they will not replace them. Serious, successful weightlifters live by a low fat, high protein diet to achieve a ripped, strong body. Bodybuilding supplements only speed up the process; you must put in the work to achieve the best results.
Skills are developed and learn be good equipments in gymnastics, so they play very important role. One must fall comfort while using any apparatus. It helps the body to find more about gymnastics than just using a single apparatus.
Comfort level must be high while using the hard apparatus of vaulting boards.
Body reflexes and skills can be developed by gymnastic equipments as it is domed with other types of materials for it to be successful. Mats, running strips and vaulting tables are some equipment which can be set up with vaulting boards.
The pattern at vault holds the use of equipment also described as horse. 1.6 meter or 5.2 feet height, 1.25 meter or 4.4 feet height can be measured by the thing.
Gymnast will move towards horse fast and catch the equipment in length. Springer board will be taken off by him, after that he will place his hands on the equipment and ends his flight with movements of acrobatics and stop it with superb landing. Landing should be outstanding so that the spectators can enjoy it at the highest level of fun and enjoyment.
Perfection may not possible in it with fun. Commitment and practice can make it perfect. Commitment can guarantee the perfection you are seeking in due time.
Vault boards are also seen in many of the functions. Mostly in competitions, wood and metal is used to provide a great lift to gymnasts. Equipment is most important in gymnastics. The material of equipment can make big change in lifts and jumps of the gymnasts.
Before practice, it could not be presented in the event or competition. Serious problem may be occurred due to crashing of floor if there is a little change in routine. Little complication may disturb the whole life and entire routine as it can become dangerous at most if crashed.
Most people who read my articles and e-books know me as a science guy who likes to quote studies and apply research to everyday problems such as weight loss, bodybuilding, and other health/fitness related topics. However, sometimes you have to step back from the science and look at the big picture to help bring people back into focus, so they can see the forest for the trees, so to speak.
For most people reading this article, finding an effective diet that works most of the time must seem as complicated as nuclear physics. It’s not, but there are a bewildering number of choices for diets out there. High fat or no fat? High carbohydrate or no carbohydrate? Low protein or high protein? To make matters worse, there are a million variations and combinations to the above diet scenarios to add to the confusion. It seems endless and causes many people to throw up their hands in frustration and give up. In this article I will attempt to change all that.
There are some general guidelines, rules of thumb, and ways of viewing a diet program that will allow you to decide, once and for all, if it’s the right diet for you. You may not always like what I have to say, and you should be under no illusions this is another quick fix, “lose 100 lbs. in 20 days,” guide of some sort. However, if you are sick and tired of being confused, tired of taking the weight off only to put it back on, and tired of wondering how to take the first steps to deciding the right diet for you that will result in permanent weight loss, then this is the article that could change your life…
Does your diet pass “The Test”?
What is the number one reason diets fail long term; above all else? The number one reason is…drum roll…a lack of long term compliance. The numbers don’t lie; the vast majority of people who lose weight will regain it – and often exceed what they lost. You knew that already didn’t you?
Yet, what are you doing to avoid it? Here’s another reality check: virtually any diet you pick which follows the basic concept of “burning” more calories then you consume – the well accepted “calories in calories out” mantra – will cause you to lose weight. To some degree, they all work: Atkins-style, no carb diets, low fat high carb diets, all manner of fad diets – it simply does not matter in the short term.
If your goal is to lose some weight quickly, then pick one and follow it. I guarantee you will lose some weight. Studies generally find any of the commercial weight loss diets will get approximately the same amount of weight off after 6 months to a year. For example, a recent study found the Atkins’ Diet, Slim-Fast plan, Weight Watchers Pure Points program, and Rosemary Conley’s Eat Yourself Slim diet, were all equally effective. (1)
Other studies comparing other popular diets have come to essentially the same conclusions. For example, a study that compared the Atkins diet, the Ornish diet, Weight Watchers, and The Zone Diet, found them to be essentially the same in their ability to take weight off after one year. (2)
Recall what I said about the number one reason diets fail, which is a lack of compliance. The lead researcher of this recent study stated:
“Our trial found that adherence level rather than diet type was the primary predictor of weight loss”(3)
Translated, it’s not which diet they chose per se, but their ability to actually stick to a diet that predicted their weight loss success. I can just see the hands going up now, “but Will, some diets must be better than others, right?” Are some diets better then others? Absolutely. Some diets are healthier then others, some diets are better at preserving lean body mass, some diets are better at suppressing appetite – there are many differences between diets. However, while most of the popular diets will work for taking weight off, what is abundantly clear is that adhering to the diet is the most important aspect for keeping the weight off long term.
What is a diet?
A diet is a short term strategy to lose weight. Long term weight loss is the result of an alteration in lifestyle. We are concerned with life long weight management, not quick fix weight loss here. I don’t like the term diet, as it represents a short term attempt to lose weight vs. a change in lifestyle. Want to lose a bunch of weight quickly? Heck, I will give you the information on how to do that here and now for no charge.
For the next 90 to 120 days eat 12 scrambled egg whites, one whole grapefruit, and a gallon of water twice a a day. You will lose plenty of weight. Will it be healthy? Nope. Will the weight stay off once you are done with this diet and are then forced to go back to your “normal” way of eating? Not a chance. Will the weight you lose come from fat or will it be muscle, water, bone, and (hopefully!) some fat? The point being, there are many diets out there that are perfectly capable of getting weight off you, but when considering any eating plan designed to lose weight, you must ask yourself:
“Is this a way of eating I can follow long term?”
Which brings me to my test: I call it the “Can I eat that way for the rest of my life?” Test. I know, it does not exactly roll off your tongue, but it gets the point across.
The lesson here is: any nutritional plan you pick to lose weight must be part of a lifestyle change you will be able to follow – in one form or another – forever. That is, if it’s not a way of eating you can comply with indefinitely, even after you get to your target weight, then it’s worthless.
Thus, many fad diets you see out there are immediately eliminated, and you don’t have to worry about them. The question is not whether the diet is effective in the short term, but if the diet can be followed indefinitely as a lifelong way of eating. Going from “their” way of eating back to “your” way of eating after you reach your target weight is a recipe for disaster and the cause of the well established yo-yo dieting syndrome. Bottom line: there are no short cuts, there is no free lunch, and only a commitment to a lifestyle change is going to keep the fat off long term. I realize that’s not what most people want to hear, but it’s the truth, like it or not.
The statistics don’t lie: getting the weight off is not the hardest part, keeping the weight off is! If you take a close look at the many well known fad/commercial diets out there, and you are honest with yourself, and apply my test above, you will find most of them no longer appeal to you as they once did. It also brings me to an example that adds additional clarity: If you have diet A that will cause the most weight loss in the shortest amount of time but is unbalanced and essentially impossible to follow long term vs. diet B, which will take the weight off at a slower pace, but is easier to follow, balanced, healthy, and something you can comply with year after year, which is superior? If diet A gets 30 lbs off you in 30 days, but by next year you have gained back all 30 lbs, but diet B gets 20 lbs off you in the next 3 months with another 20 lbs 3 months after that and the weight stays off by the end of that year, which is the better diet?
If you don’t know the answer to those questions, you have totally missed the point of this article and the lesson it’s trying to teach you, and are set up for failure. Go back and read this section again…By default, diet B is superior.
Teach a man to Fish…
A well known Chinese Proverb is – Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime.
This expression fits perfectly with the next essential step in how to decide what eating plan you should follow to lose weight permanently. Will the diet plan you are considering teach you how to eat long term, or does it spoon-feed you information? Will the diet rely on special bars, shakes, supplements or pre-made foods they supply?
Let’s do another diet A vs. diet B comparison. Diet A is going to supply you with their foods, as well as their special drink or bars to eat, and tell you exactly when to eat them. You will lose – say – 30 lbs in two months. Diet B is going to attempt to help you learn which foods you should eat, how many calories you need to eat, why you need to eat them, and generally attempt to help teach you how to eat as part of a total lifestyle change that will allow you to make informed decisions about your nutrition. Diet B causes a slow steady weight loss of 8 -10 lbs per month for the next 6 months and the weight stays off because you now know how to eat properly.
Recall the Chinese proverb. Both diets will assist you to lose weight. Only one diet, however, will teach you how to be self-reliant after your experience is over. Diet A is easier, to be sure, and causes faster weight loss than diet B, and diet B takes longer and requires some thinking and learning on your part. However, when diet A is over, you are right back where you started and have been given no skills to fish. Diet companies don’t make their profits by teaching you to fish, they make their money by handing you a fish so you must rely on them indefinitely or come back to them after you gain all the weight back.
Thus, diet B is superior for allowing you to succeed where other diets failed, with knowledge gained that you can apply long term. Diet programs that attempt to spoon feed you a diet without any attempt to teach you how to eat without their help and/or rely on their shakes, bars, cookies, or pre-made foods, is another diet you can eliminate from your list of choices.
Diet plans that offer weight loss by drinking their product for several meals followed by a “sensible dinner;” diets that allow you to eat their special cookies for most meals along with their pre-planned menu; or diets that attempt to have you eating their bars, drink, or pre-made meals, are of the diet A variety covered above. They’re easy to follow but destined for failure, long term. They all fail the “Can I eat that way for the rest of my life?” test, unless you really think you can eat cookies and shakes for the rest of your life…Bottom line here is, if the nutritional approach you use to lose weight, be it from a book, a class, a clinic, or an e-book, does not teach you how to eat, it’s a loser for long term weight loss and it should be avoided.
The missing link for long term weight loss
We now make our way to another test to help you choose a nutrition program for long term weight loss, and it does not actually involve nutrition. The missing link for long term weight loss is exercise. Exercise is the essential component of long term weight loss. Many diet programs do not contain an exercise component, which means they are losers for long term weight loss from the very start. Any program that has its focus on weight loss but does not include a comprehensive exercise plan is like buying a car without tires, or a plane without wings. People who have successfully kept the weight off overwhelmingly have incorporated exercise into their lives, and the studies that look at people who have successfully lost weight and kept it off invariably find these people were consistent with their diet and exercise plans. (4)
I am not going to list all the benefits of regular exercise here, but regular exercise has positive effects on your metabolism, allows you to eat more calories yet still be in a calorie deficit, and can help preserve lean body mass (LBM) which is essential to your health and metabolism. The many health benefits of regular exercise are well known, so I won’t bother adding them here. The bottom line here is, (a) if you have any intentions of getting the most from your goal of losing weight and (b) plan to keep it off long term, regular exercise must be an integral part of the weight loss strategy. So, you can eliminate any program, be it book, e-book, clinic, etc. that does not offer you direction and help with this essential part of long term weight loss.
Side Bar: A quick note on exercise:
Any exercise is better than no exercise. However, like diet plans, not all exercise is created equal, and many people often choose the wrong form of exercise to maximize their efforts to lose weight. For example, they will do aerobics exclusively and ignore resistance training. Resistance training is an essential component of fat loss, as it builds muscle essential to your metabolism, increases 24 hour energy expenditure, and has health benefits beyond aerobics.
The reader will also note I said fat loss above not weight loss. Though I use the term ‘weight loss’ throughout this article, I do so only because it is a familiar term most people understand. However, the true focus and goal of a properly set up nutrition and exercise plan should be on fat loss, not weight loss. A focus on losing weight, which may include a loss essential muscle, water, and even bone, as well as fat, is the wrong approach. Losing the fat and keeping the all important lean body mass (LBM), is the goal, and the method for achieving that can be found in my ebook(s) on the topic, and is beyond the scope of this article. Bottom line: the type of exercise, intensity of that exercise, length of time doing that exercise, etc., are essential variables here when attempting to lose FAT while retaining (LBM).
Psychology 101 of long term weight loss
Many diet programs out there don’t address the psychological aspect of why people fail to be successful with long term weight loss. However, quite a few studies exist that have looked at just that. In many respects, the psychological aspect is the most important for long term weight loss, and probably the most underappreciated component.
Studies that compare the psychological characteristics of people who have successfully kept the weight off to people who have regained the weight, see clear differences between these two groups. For example, one study that looked at 28 obese women who had lost weight but regained the weight that they had lost, compared to 28 formerly obese women who had lost weight and maintained their weight for at least one year and 20 women with a stable weight in the healthy range, found the women who regained the weight:
o Had a tendency to evaluate self-worth in terms of weight and shape
o Had a lack of vigilance with regard to weight control
o had a dichotomous (black-and-white) thinking style
o Had the tendency to use eating to regulate mood.
The researchers concluded:
“The results suggest that psychological factors may provide some explanation as to why many people with obesity regain weight following successful weight loss.”
This particular study was done on women, so it reflects some of the specific psychological issues women have – but make no mistake here – men also have their own psychological issues that can sabotage their long term weight loss efforts. (6)
Additional studies on men and women find psychological characteristics such as “having unrealistic weight goals, poor coping or problem-solving skills and low self-efficacy” often predict failure with long term weight loss. (7) On the other hand, psychological traits common to people who experienced successful long term weight loss include “…an internal motivation to lose weight, social support, better coping strategies and ability to handle life stress, self-efficacy, autonomy, assuming responsibility in life, and overall more psychological strength and stability.” (8)
The main point of this section is to illustrate that psychology plays a major role in determining if people are successful with long term weight loss. If it’s not addressed as part of the overall plan, it can be the factor that makes or breaks your success. This, however, is not an area most nutrition programs can adequately tackle and should not be expected to. However, the better programs do generally attempt to help with motivation, goal setting, and support. If you see yourself in the above lists from the groups that failed to maintain their weight long term, then know you will need to address those issues via counseling, support groups, etc. Don’t expect any weight loss program to cover this topic adequately but do look for programs that attempt to offer support, goal setting, and resources that will keep you on track.
“There’s a sucker born every minute”
So why don’t you see this type of honest information about the realities of long term weight loss more often? Let’s be honest here, telling the truth is not the best way to sell bars, shakes, books, supplements, and programs. Hell, if by some miracle everyone who read this article actually followed it, and sent it on to millions of other people who actually followed it, makers of said products could be in financial trouble quickly. However, they also know – as the man said – “there’s a sucker born every minute,” so I doubt they will be kept up at night worrying about the effects that I, or this article, will have on their business.
So let’s recap what has been learned here: the big picture realities of permanent weight loss and how you can look at a weight loss program and decide for yourself if it’s for you based on what has been covered above:
o Permanent weight loss is not about finding a quick fix diet, but making a commitment to life style changes that include nutrition and exercise
o Any weight loss program you choose must pass the “Can I eat that way for the rest of my life?” test,
o The weight loss program you choose should ultimately teach you how to eat and be self reliant so you can make informed long term choices about your nutrition.
o The weight loss program you choose should not leave you reliant on commercial bars, shakes, supplements, or pre-made foods, for your long term success.
o The weight loss program you choose must have an effective exercise component.
o The weight loss program you choose should attempt to help with motivation, goal setting, and support, but can’t be a replacement for psychological counseling if needed.
I want to take this final section to add some additional points and clarity. For starters, the above advice is not for everyone. It’s not intended for those who really have their nutrition dialed in, such as competitive bodybuilders and other athletes who benefit from fairly dramatic changes in their nutrition, such as ‘off season’ and ‘pre-contest’ and so on.
The article is also not intended for those with medical issues who may be on a specific diet to treat or manage a specific medical condition. The article is intended for the average person who wants to get off the Yo-Yo diet merry-go-round once and for all. As that’s probably 99% of the population, it will cover millions of people.
People should also not be scared off by my “you have to eat this way forever” advice. This does not mean you will be dieting for the rest of your life and have nothing but starvation to look forward to. What it does mean, however, is you will have to learn to eat properly even after you reach your target weight and that way of eating should not be a huge departure from how you ate to lose the weight in the first place. Once you get to your target weight – and or your target bodyfat levels – you will go onto a maintenance phase which generally has more calories and choices of food, even the occasional treat, like a slice of pizza or whatever.
Maintenance diets are a logical extension of the diet you used to lose the weight, but they are not based on the diet you followed that put the weight on in the first place!
Regardless of which program you choose, use the above ‘big picture’ approach which will keep you on track for long term weight loss. See you in the gym!
(1) Truby H, et al. Randomised controlled trial of four commercial weight loss programmes in the UK: initial findings from the BBC “diet trials” BMJ 2006;332:1309-1314 (3 June),
(2) Michael D., et al, Comparison of the Atkins, Ornish, Weight Watchers, and Zone Diets for Weight Loss and Heart Disease Risk Reduction. A Randomized Trial. JAMA. 2005;293:43-53.
(3) Comparison of Diets for Weight Loss and Heart Disease Risk Reduction-Reply. Michael Dansinger. JAMA. 2005;293:1590-1591.
(4) Kruger J. et al. Dietary and physical activity behaviors among adults successful at weight loss maintenance. International Journal of Behavioral Nutrition and Physical Activity 2006, 3:17 doi:10.1186/1479-5868-3-17
(5) Byrne S, et al. Weight maintenance and relapse in obesity: a qualitative study. Int J Obes Relat Metab Disord. 2003 Aug;27(8):955-62.
(6) Borg P, et al. Food selection and eating behaviour during weight maintenance intervention and 2-y follow-up in obese men.Int J Obes Relat Metab Disord. 2004 Dec;28(12):1548-54.
(7) Byrne SM. Psychological aspects of weight maintenance and relapse in obesity. J Psychosom Res. 2002 Nov;53(5):1029-36.
(8) Elfhag K, et al. Who succeeds in maintaining weight loss? A conceptual review of factors associated with weight loss maintenance and weight regain. Obes Rev. 2005 Feb;6(1):67-85
If one of your goals is to build muscle in your legs, you're probably looking for a good bodybuilding lower body workout.
There are a wide number of different set-ups you can do, from working legs three times a week with a full-body program, to twice a week with an upper / lower split, to finally, only working them once on a body part split.
How you choose to do this is going to be a function of your own personal preferences, results you've experienced in the past with similar set-ups, and your recovery ability.
That said, when trying to build lower body leg muscle, you must take into consideration any type of
cardio you are doing, namely, sprints.
The Issue With Sprints
The big issue with sprints is that they are very taxing on the lower body. If you are trying to work legs three times a week with heavy lifts like squat, deadlifts, and lunges, you will most certainly not want to do sprints three times a week.
This would be overkill, and you would wind up overtrained faster than you make it through your second week.
How To Treat Sprint Workouts
If you are going to do sprints during your muscle building workout program, you should consider them another lower body workout and make room as such. So, if you were going to do a full body program and work legs three days a week, consider making one of those a sprint session with upper body lifting instead.
An Alternate Method
Another way you could do this set-up would be doing your leg workouts on the same days as your sprint sessions. Take note though, this is not for the fault of heart. These types of days will be brutal with a capital 'B', and you will be tired.
Space the workouts out so that you do your sprint session in the morning and then the lifting session at night, or vice versa.
Also, again, do not try and do this more than once a week, twice at the very max, and that is only for those who have extremely good recovery ability and are ensuring proper nutritional protocols.
The Final Word
In all reality, consider the fact that the absolute best way to build lower body muscle is heavy lifting sessions with very little cardio (cardio only done to maintain fitness – which does not require a lot).
Cardio and weight lifting are opposing activities and do serve to slightly hinder each other.
Some light cardio can be good for the fact it helps to clear the body of build up byproducts and improve recovery, but this light cardio such as a twenty minute walk, not a forty-five minute intense run.
So, the first choice would be to keep cardio to a minimum, but if you are dead-set on doing some sprint work, take the above points into consideration.
Playing tennis points consistently requires that you practice playing every point with concentration and focus
"The power of concentration comes in when we master the ability to bring ourselves back to the moment on court, we will never be able to stay mentally in the moment all the time during play, but by learning how to catch ourselves and then refocus on the next point, will have start winning more points and of course winning more tennis matches. "
There is a start, a middle and an ending with all points, so let's look at one a little deeper.
Never start a point until you have let go of the previous point, if you just played a long point, take more time and get your mind right before you play the next one or if it was a big point, win or lose, make sure you are mentally ready for the next one.
Will yourself to stay in the moment, because it's easy to lose focus and lose your mental game under pressure, nerves and tension are always around the corner, just waiting for you.
Now, when you are ready for the next point, decide what you want to do mentally on the point, then adjust as the point starts.
The playing rule here is, cross-court 80% of the time and hit the inside out forehand as much as possible on every point.
Use a lot of topspin and racket head speed, with plenty of net clearance. Keep that first step quick and smooth after your hop step, then try leaving in the direction you want to go and move in a natural way.
No cheap points.
Great players have the ability to work themselves into a point and then take charge of the point, the minute their opponent gives them something short.
The goal is the play the point as smooth as you can and be relaxed and focused, then let go of it and get ready for the next one.
The faster you can master this in practice, the better you will start playing points and winning them.
Top tennis players play every point as though it were their last one, meaning that every point is a BIG point for them mentally.
Novak is great at doing this in matches.
Also when finishing off a point, take your time, and do not rush it, look to set yourself up, and put the ball away on the second shot.
Try to always be closing in on your opponent, this means you have to get your net game tight, but if you get the work in everyday, this should not be a problem at all.
Playing points is like any part of the game of tennis, you want to master it in practice, by playing each one as hard and as smart as you can.
Do it for a whole day at first, then try it for a week, after that, a month, then just watch how you are able to take your game to a whole new level!
Which should be your match play goal!
Wilt Chamberlain is best known by sports fans as one of the most dominant basketball players of all time. To people less familiar with sports and basketball specifically the name Wilt Chamberlain might have a familiar sound because of his much publicized personal life. What many people do not realize is that before basketball became the focus of his life the first sport that Wilt fell in love with was track and field.
Chamberlain was born on August 21, 1936 and grew up in Philadelphia, Pennsylvania where he had eight brothers and sisters that all came from the same parents of father William and mother Olivia. As a youth growing up in eastern Pennsylvania Wilt famously stated that his first reaction to the game of basketball was that he considered it to be “a game for sissies.” The sport that the young Wilt Chamberlain was exponentially more passionate about was track and field.
Before even reaching high school age the freakishly athletic Wilt Chamberlain is reported to have high jumped 6’6″ which is a mark that would win most high school varsity track meets. Around the same time Wilt was also putting up ridiculously impressive broad jump numbers that are understood to be as far as 22 feet. For comparison purposes almost all high school track athletes can not reach 22 feet in a running long jump and Wit is reported to have reached that length from a stationary standing broad jump position. The high jumping and broad jumping talents are perhaps to be expected considering what the public now knows about his success on the basketball court, however the track and field prowess that Wilt showed was not confined to jumping events.
Thanks to the long strides and powerful running style that Chamberlain employed he was a miraculous middle distance runner as his preteen times of 49 seconds in the 440 yard race (once around a standard track) and under two minutes in the 880 yard distance (twice around a standard track) are exceptional numbers for even a college athlete. Chamberlain excelled at every aspect of track and field including running, jumping, and throwing. He is reported to have tossed a shot put over 53 feet in his youth.
Chamberlain matured very quickly and continued to grow at a rapid pace. At the age of 10 the young man was already 6′ tall and when he started high school he was an astounding 6’11”. As a 7’2″ college freshmen playing basketball at the University of Kansas (commonly referred to as KU) the 240 pound Chamberlain could reach 9’6″ into the air just standing flat footed (no tip toes).
Wilt took up his first love of track and field at the University of Kansas in Lawrence, Kansas while also playing basketball there. The 7’2″ goliath ran a sub 11 second 100 yard dash and also threw the shot put 56 feet. Despite competing and excelling in both sprinting and throwing his best events were not surprisingly the jumping events as Chamberlain triple jumped in excess of 50 feet and successfully won the Big 8 Conference high jumping competition three years in a row. In the world of track and field it is an extraordinarily rare athlete that can compete at the highest level in the shortest sprints, all the jumping events, and the throwing events. This dynamic collection of talents is so rare in fact that Wilt might be the only man ever to possess this unique skill set.
Take a running start
For front flip beginners, it is easiest to perform this move while you are running, the faster the better. When starting the flip running you will effectively convert the forward momentum of the running into upward momentum. Whilst an all out sprint should be avoided, you should break out into a fast run but be able to maintain control. It does not necessarily matter how far you run before you flip, just make sure it is far enough for you to be able to pick up enough speed to comfortably jump into the air and punch.
The leap and punch
Your short and quick burst should be immediately followed by the leap and punch part of the step, wherey you you convert all your momentum in an upward movement so that you are able to comfortably flip. The process of converting the momentum into an upward spiral is known as 'Blocking.' The blocking movement is achieved by approaching the punch at an angle where your feet remain in front of the rest of your body. When you hit the ground with both feet, you should think the word 'jump' and propel yourself as high into the air as you can.
As you land, punch your arms up above your head as you prepare yourself for the next part of the flip.
Motion in Air
The 'motion in air' manoeuvre is definitely the most exciting part of the front flip. To be able to get the rotation rotation, throw your hands downwards and tuck your chest into the knees. To steady yourself you may want to grab your leg beneath your knee through the flip.
Now it's time to land …
Never look at the ground for the whole duration of the move and instead focus your eyes on a focal point before and after the move as this will help you to keep in balance and remain in control of the flip.
The correct way to land from the front flip is with your knees bent, your hands above your head and with your eyes firmly fixed on your focal point.
A successful free running front flip involves mastering the running start, the leap and punch, the motion in the air and the landing and in order to master this sequence, practice, patience and determination is required.
Of course to do the front flip, either whilst practicing or once mastered, you'll need the correct gear to carry it out. Baggie joggers, hooded tops, cool sneakers and urban caps will not only ensure that you fit into the metropolitan character of free running but will also help you in your quest to master the front flip with ease.
I remember when the TaeBo workouts first came out and they soon became a household name in a short period. If you are a beginner starting out on one of these videos then you are certainly going to feel the burn because Billy Blank puts on a masterful challenging workout. The Great thing about Billy Blanks videos is that he starts out with such an inspirational message at the beginning you just feel that he wants to help you. I was watching an infomercial recently and purchased a set of TaeBo workout videos. The first one is full of instruction an explains in detail the major moves that Billy fulfills in all of his DVD's. Every exercise starts out at a slow pace then the speed increases so you will be in sync with Billy and the people around him once the workout starts. You will learn all of the cool downs and warm ups that are common to all of his workouts. This is an essential workout if you are to move to the other TaeBo workouts.
The next workout is less than thirty minutes and it is very basic. I love the fact that Billy Banks continuously gives inspirational messages throughout the video which tend to get your mind off of how hard you are working. Before I knew it I was covered with sweat. There is something on there called strobe lighting, which was very interesting to workout with but actually quite fun.
If you are not familiar with high intense aerobics then the advanced workout is going to be a challenge for you. This workout starts fast at the very beginning and lasts for almost an hour. The first time you workout to this one, unless you are a serious athletic buff, you will be sore the next day. Believe it or not, with all the energy that Billy and his crew exhibit and gets you involved in, it is actually fun. The greatest thing about doing these workouts is that you start to notice results fast. I enjoyed the fact that there are people of different ages, heights, and body types all working out hard.
The reviews I read about on this product were mostly positive from videoitness.com and all talked about how they really achieved a great workout and how they sweated profusely. There was one review that said that Billy does not complete the same number of reps per side, and when I used the DVD the next time I noticed that too. Overall I think this is a very great product and I would definitely recommend this to anyone who wants a powerful workout that is fun and inspirational.
The P90x Shoulders and Arms Workout is an excellent workout program for those who want to lose weight fast. It is part of the 90 day program that requires users to commit at least thirty to forty-five minutes of workout time a day. The shoulders and arms workout can be a challenge to people just starting out on the program. But those that have the discipline and determination to complete the 90 day program are amazed by how great their upper body looks in such a short period of time.
Tony Horton designed P90x program in order to help people build their body’s strength and stamina, lose weight and feel better about how their body looks. He even devised an effective fat burner meal plan in order to guarantee the best results from his P90x workout. The Shoulders and Arms Workout is one module of the overall fitness program, and many individuals can’t believe that they can develop such muscle strength in their upper bodies without following a heavy weight training program.
What does the P90x workout offer?
This at-home fitness program is demonstrated through DVD tutorials that contain two main workouts. The P90x Shoulders and Arms Workout is comprised of cardiovascular and body-sculpting workouts that are alternately performed. It also suggests two additional abdominal workouts that could increase the difficulty of your cardiovascular exercises. By performing all of its suggested workouts, you could increase your body’s metabolic rate and burn more body fat at faster rates.
Is it an effective weight loss program?
Most people who have tried using the P90x Shoulders and Arms Workout were satisfied with how well it toned their arms and shoulders. With this program, most participants were able to lose up to ten pounds within six days.
Power90 clients were grateful with the impressive weight loss and the health benefits that it brings. Power90’s video tutorials were very useful for people who are not accustomed to performing strenuous activities because it allows them to go at their own pace and take short breaks in-between Power90’s powerful workouts.
Clients also think that the Power90 workout serves as a great alternative to expensive gym memberships. They believe that its complete series of video tutorials are more than enough to keep them energized and to speed up their metabolism all throughout the day.
Why is it effective?
The P90x Shoulders and Arms Workout works as an effective workout plan because of the user-friendly video tutorials that it contains. Unlike other workout programs, it strives to make exercising more simple for people easily feel discouraged about continuing their personal weight loss programs. With Tony Horton’s soothing words of encouragement, all individuals (especially those who haven’t exercised in years) could remain optimistic with all their personal weight loss goals.
It also follows the rule of thumb for effective workout plans. By requiring users to perform its different sculpting and cardio workouts on an alternate manner, they are able to increase the intensity of their workouts and to build their path towards a healthier future.
By performing the P90x Shoulders and Arms Workout, you could certainly say goodbye to your flabby arms. But it goes beyond simple fat burning. By following the workout religiously, participants will also build muscle in their arms and shoulders.
Good public speaking skills involve more than presenting informative or persuasive material to an audience in an engaging, uplifting manner. It requires the use of connectives to keep your presentation or speech organized as well as unified. Better than a verbal tic, such as ‘um’ or ‘ah,’ by employing good connectives in your speech, you will also make it easier for your listeners to both follow what you are saying and remember more of what you are saying.
The 4 types of connectives include:
Without a doubt, one of the most popular forms of connectives are signposts. The signpost refers to very brief statements that tell your audience where you are in your speech. They can be numbers – the 1st idea, the 2nd idea, etc.; they can be questions which offer good audience interaction; and, they can be phrases that underscore important points in your message.
Example: The most important thing I want you to gain from my presentation is that breathing with the support of your diaphragm will not only end vocal abuse but it will also mean a more confident, more mature-sounding speaking voice.
In the above statement, I have reiterated what I want my audience to remember but I have also let them know that I have come to the end of my development. While those words are not my concluding statement, they have paved the way for my conclusion.
Transitions are words or phrases that mark the end of one thought or idea and move the speaker into another thought or idea by including material from the previous statement into the new one.
Example: Now that we have seen that the habitual voice can be affected by vocal abuse, allow me to explain how the situation can be reversed.
In the above sentence, the words in bold mark the transition, reinforcing my previous statements and paving the way for the new statement.
3. Internal Previews
Similar to the transition and often including a transition, the internal preview is found in the development of the speech or presentation and includes what is coming up in greater detail than the transition. The preview is in bold.
Example: Now that we have seen that the habitual voice can be affected by vocal abuse, the remedy is quite simple. Learn to breathe with the support of your diaphragm and allow your chests to power your voice.
Including the original transition, the internal preview consists of the statement which follows in bold.
4. Internal Summaries
Found also in the development of the speech or presentation, the internal summary is the opposite of the internal preview because it lists ever so briefly what has already been stated. These summaries are important because they reinforce what has already been said, making it easier for your audience to follow your message.
Example: In essence, by learning to breathe properly, finding the optimum pitch of your speaking voice, and allowing your chest to do the work, you will eliminate vocal abuse forever.
The above sentence summarizes succinctly what may have been discussed for the last 10, 20 or even 40 minutes of your delivery.
Using any and all of the above connectives in your delivery are very effective means of keeping your audience’s attention as well as keeping your talk organized. Use them and your listeners will remember more of what you have said.
t sounds unbelievable that you can actually loss weight just by taking some natural drinks, normally you expect to gain more weight by drinking more liquid. Well guess what? You are wrong! The truth is that, you can actually lose weight by drinking some two simple natural drinks. One advantage of losing weight through this mean is that because they are natural, they do not have any side effect either do they pose any danger to your health.
However, before I discuss about these natural drinks, I would like you to understand that there are some basic things about weight lose you have to know and these can compliment your other efforts when losing weight.
1. You need understand that a successful weight loss starts from the mind. If you fail to align your mind set to whatever you are doing to lose weight, you will have a long way to go. Next you have to forget about dieting, and concentrate on healthy eating. Going on a hunger strike in the name of "Dieting" is not going to take you anywhere, if anything, you may be doing more harm than good to your body. So try to follow a food plan that is providing your body with ample nutrition in the form of protein, vitamins, minerals, carbohydrates, etc. If any one of these components is missing in your diet plan then it is not a healthy diet plan.
2. I do not know of any healthy weight loss program that does not include exercise. As much as you hate exercises, you can not ignore the fact that if you want to lose weight quickly, you need to workout at least twice per week; the more the better, however, you do not need to stress yourself with special abs workouts, sit-ups, push-ups. Simple abdominal crunches, Cardio and weight lifting are some of the best workouts available for quick weight loss. Exercises will help you lose weight in two ways: first, it will help you burn fat, and secondly, it will help you build muscles, which will result in even more fat burning!
3.You need adequate sleep: We all have lots of work to do; none of us can afford to be lazy, thanks to cut-throat competition and rising inflation. Nowadays, we need to work more than our bodies would permit us to! At the same time, we need to make sure that we are giving our bodies adequate sleep at least seven to eight hours per day. If you do not get your due sleep, you will feel hungry all the time. The result would be rapid weight gain! Lack of sleep also adds to your stress level, and as you might know already, stress is one of the major factors behind obesity!
Now, let's get back to the two weight loss drinks that I was talking about at the start of this article.
1. Apple Cider Vinegar: Yes, I agree that it tastes awful, but Apple Cider Vinegar is one of the most powerful, natural appetite suppressants available. When you are trying to lose weight, hunger is your biggest enemy. In order to defeat this enemy, you need to take the help of some sort of appetite suppressants. Instead of relying on prescription drugs that come with harmful side effects, why not try out Apple Cider Vinegar? It is 100% natural and safe to take!
How do you do it; well you can add just three tablespoonfuls of Apple Cider Vinegar juice with eight ounces of water, and drink just before having your meal. Apple Cider Vinegar will also boost your metabolic rate and keep you energetic throughout the day!
2. Green Tea: The second drink I want to discuss is green tea, you may already have heard about the great health benefits of green tea, especially with regards to weight loss. It is no wonder that most of the weight loss supplements available out there contain green tea. Green tea helps you burn fat by accelerating your metabolic rate. You can drink green tea on its own but I prefer to mix with a bit of lemon juice and honey tastes great! I would suggest you drink at least one cup of green tea daily – it would do you a lot good than those energy boosters!
When you take these natural drinks daily couple with regular exercises and eating the proper healthy foods, there's no way you will not achieve great result losing weight. You can get more info about different diets combination you can choose from, ever with shopping list if you go to: Strip That Fat [http://www.squidoo.com/weightlossreviewforall]
What's the best workout to lose belly fat? Well when I lost my belly fat the most important thing was to have a positive expectation that I could do it. A belief that I could lose the belly fat and my life would be better as a thinner person. I would be closer to my potential.
So I did a lot of walking. And riding the exercise bike. I also did a lot of push-ups and situps, and a change my diet.
You will not build a have abs without you lose enough belly fat. So to lose stomach fat and you lose your love handles you're going to have to find exercise that you can do very consistently and you'll need motivation to do that.
If you really want a hard-core workout diet then you should start eating healthy stuff that comes from the ground like fruits vegetables nuts and natural foods like fish and whole grains and oats. I like to start off my day with about 100 g of steel cut oats which I put blueberries and bananas.
We have to motivation to do things right and you can not reward yourself with eating sugary, salty, and fatty foods. Being a thin person with the flat stomach has got to be more important than the comfort and security foods that you are used to. I know it's hard I used to eat a chocolate muffin every day at work a couple hours after I had already ate breakfast. I ate it for comfort and security from my stressful job.
We have to get over that and have the motivation and beliefs that you're supposed to be a thin person, if you believe that, and let that belief carry you into having a flatter stomach. And find a workout that works best for you. Use music and use whatever it takes.
It's common knowledge that high intensity workouts that make you work hard and sweat a lot provide the greatest fat burning benefit, right? If you believe that this is true in every case, think again. Yoga can provide an alternate way to stay fit, reduce stress and fight fat !! It decrees stress hormone levels and increases insulin sensitivity, sending your body a natural signal to burn the food you eat as fuel rather than storing it as fat.
Before you sign up for a yoga class, try a few moves at home to see whenever yoga provides a workout that you enjoy and that works for you. Basic yoga positions should have held while you breathe deeply three to five times. As you get more profitable, extend the hold time to five to eight breaths and increase your repetitions.
1. Crescent (for firming abs, hips and thighs)
Stand with arms at sides and feet together. Raise your arms over your head while inhaling and reach toward the ceiling with your fingertips. While exhaling, bend forward at the waist and touch the floor with your hands. Inhale and then exhale while stepping your right leg back into a lunge position. While inhaling, raise arms overhead, face forward and hold the position.
2. Willow (for firming sides and abs)
Stand with arms at sides and feet together. Bring your left leg up and place the sole of your left foot on your right inner thigh. Bring your palms together in front of your body and hold for two breaths, then raise your arms toward the ceiling. Exhale, then inhale and bend to the left. Inhale and return to the center. Exhale and bend to the right.
3. Hover (for firming shoulders, arms, abs and back)
Place yourself in push-up position on your yoga mat. Keep arms straight with hands under your shoulders. As you exhale, lower your body toward the floor and bend elbows back with arms held close to your body. Keep your abs tight and hold the position with your chest a few inches off the floor. Inhale and exhale, then return to starting position.
4. Chair (for firming your butt and thighs)
Stand with arms at sides and feet together. While inhaling, place palms together and raise your arms overhead. Exhale, and bend your knees as you sit back about 45 degrees. Keep your knees behind your toes and abs tight while you focus in front of you. Inhale as you straighten to a standing position.
If you are trying to lose those belly fats and you are not doing a good job of it, then maybe you are doing it wrong. Here's how to save you trouble. There are various abs workout routines available that could help you in your quest to achieve that perfect washboard abs. however, you must be ready for the consequences. Most people fail because they have the desire to exercise to achieve 6 – packs but they are not willing to face the consequences like proper dieting and stuff. I know that it is very difficult for you to do that but like what they say, no pain, no gain.
Routine workouts are very tiring, frustrating and boring, that is the truth. And it is true for almost anything that is done repeatedly. However, it is the motivation that counts and if you will not push through, you will not gain anything. If you are really motivated to do it, then you will reap the rewards of hard work. Do not always depend on dieting pills or even avoiding the foods that would make you fat. Why not take care of your health as well as your physique by doing abdominal workout routines and make it a part of your own exercise program. Getting six – pack abs means getting your abdominal muscles to be rock hard. But to be able to achieve this, you must really lose some serious weight, and that also means shedding some epic amount of fats. The lesser the fats, the more muscles would build up. To shed some fats, you must eat the proper diet and nutrition. The abdominal muscles will never develop if you have lots of fats in your belly. That is why if you do not have the determination, dedication and patience, you will never be successful in getting those washboard abs that you always wanted.
By the way, what is abs? Abs is called rectus abdominis in science. And rectus is the Latin term for "proper" or "straight." It makes a lot of sense, because the whole point of developing your abs is to have a proper posture and a balance spine.
So what are these abs workout routines? Well, honestly, it varies from person to person. The intensity and the style depend on the person who will be doing it. If you are horribly fat, you will need a lot and more intense work out compared to the thinner person. Naturally, men's exercise routines are more intense than that of women's. The routine usually includes squats, to train the whole core, crunches, sit ups, leg lifts, v – lifts and many others. You should always bring a mat with you if you are working out because you will be lying down the floor most of the time. A friendly reminder, when doing crunches, does not place your hands on the back of your head. It is not a good practice at all.
So now that you know the importance of these abs workout routine, you will now see it in a different light.