Initial, let us please take a look at what a cufflink is? Nicely, to reply to that, they may be knick knacks that make sure you a persons vision, and they are employed from time to time by adult men to fasten their shirt sleeve's cuffs. The t shirts, this agreement engraved cufflinks are generally fixed, get various type of cuffs without any switches however two buttonholes. Your cufflinks for men are usually fastened in between both of these buttonholes.
The truth is, your smartness and grace of the man without a cufflink is imperfect. In reality, engraved cufflinks work best accent in which adorn clothing. A single pair of cufflinks for men is sufficient to clarify your importance. Cuff links are available in wide range of styles. As a result, any kind of person can select cuff links regarding their own alternative which matches him finest.
Cufflinks for men can be categorised as
Marriage ceremony engraved cufflinks -- designed for almost all wedding ceremony along with wedding anniversary occasions.
Sport cufflinks for men -- to wear about showing off instances. It could be a gathering, the ethnic background, a move, or some other athletics occasion.
College engraved cufflinks -- they're utilized largely by simply university kids to utilize through school several hours. Any kind of school woman also can give you a set of two cufflinks for men to be able to the woman's sweetheart.
Unique engraved cufflinks -- these are cuff links that are special on their own. These might become cufflinks which are obtained and created.
Gold Men's Cufflinks -- these engraved cufflinks are created especially for business executive meetings.
As well as tried a set of cufflinks? Simply put on a pair and test them your self, just how awesome along with attractive they search. No doubt, cufflinks for men may endow a new gleam of top quality and prosperity. You will definitely really feel much more well-to-do and confident.
When you have organized to acquire a couple of cufflinks for men for somebody, look for a exclusive set of cufflinks as is also made to enhance the personality. Women can provide some originality cufflinks with their soon-to-be husband as it's considered as one of several best methods to show his or her enjoy and also passion.
Presently, tshirts equipped along with stunning cufflinks for men are also available in the market industry. Thus giving a far greater choice to the customer as they are able choose which couple of shirt and also engraved cufflinks that they like. This particular considerably lowers every one of the efforts linked to browsing a pair of cufflinks that suits a selected tank top.
And also hardwearing . silver engraved cufflinks, rare metal cuff links as well as precious stone cufflinks for men. These kinds of engraved cufflinks costs a bit more nevertheless they will certainly enable you to catch the eye area regarding other people. If you are putting on a set of stone engraved cufflinks on any occasion, it's going to appeal to website visitors to only you can be the center associated with interest from the event. To put it differently, you cannot remain unseen at the celebration.
Cufflinks for men may be a really particular gift intended for special events. They are not a thing that a person will buy for themselves. Usually, they may be bought for some special day that is certainly remarkable, such as a relationship. They are often acquired with a woman on her behalf bridegroom so it can have for the first night following marriage.
An impression old-world with the components with the fresh, cufflinks for men are a wonderful present for any kind of person in your own life.
2012年12月18日星期二
2012年12月16日星期日
Get cufflinks at different prices
In order to reward your beloved a thing that he would prize for a long time, take into account acquiring your pet some novelty cufflinks. Many experts have identified through marketplace styles in which guys would rather activity engraved cufflinks and also designer watches, along with list these kinds of as one of his or her many loved components. If you would like your special person to appear 'best' in every celebration, consider buying your pet unique cufflinks.
Cufflinks for men tend to be high-fashion accessories obtainable in different styles, hues, and designs. You'll find these kind of accessories made from gold, silver, and titanium. Though the hottest types are the types made from sterling silver. While contemplating design, uniqueness cufflinks for men principles the actual roost! You might wonder what is the so special regarding these kind of engraved cufflinks? Effectively, in other words, they are made for men that does not acquire living also severely! However that wont signify they may not be critical at all! It means that these types of cufflinks are generally entirely built to fit this interests of males. By way of example, if your body's interested in playing golf, you are able to decide on sterling golfing tote cufflinks for men since presents. Even though car-shaped novelty cufflinks would likely ultimately fit traveling lovers. Regarding creatures enthuisiasts there are hand-painted cufflinks designed in the form of wild animals like- leopard, fox, giraffe, etc. If the particular person adores doing some fishing, you'll be able to surprise your pet sterling angel fish engraved cufflinks. In a word, with your perfectly designed products obtainable, you possibly can make your " special " man or woman very easily realize that an individual enjoy their own selection and also loving.
Buyers typically deal with problem even though choosing unique cufflinks for men. It is because, these kind of high-fashion products are available in a number of patterns. It's often tough to select the most suitable set coming from amid countless other kinds. Again, there are several companies giving cufflinks which usually appear virtually the identical! Hence, before making a purchase order, attention must be succumbed selecting the best good quality merchandise. Staying made of silver precious metal metal, these kinds of components can withstand corrosion along with preserve their appeal for some time, when stored correctly inside bins.
While acquiring these kind of very common gifts just be sure you pick the right store. There's a obvious good thing about purchasing these items on the internet! You are able to decide on styles online free galleries, check out individual product or service specifications, examine expenses, and pay out on the web to get your product provided in a customized covered package deal at your home in the near future period.
In order to build your beloved really feel unique, there's no much better present because unique engraved cufflinks. To generate you buy the car on the internet, go for Pierce&Hobbs. Having teamed up along with FedEx, they assure secure as well as well-timed supply involving the two household as well as global deliveries on their consumers, besides providing free of charge floor shipping and delivery for many requests placed around $100!
Cufflinks for men tend to be high-fashion accessories obtainable in different styles, hues, and designs. You'll find these kind of accessories made from gold, silver, and titanium. Though the hottest types are the types made from sterling silver. While contemplating design, uniqueness cufflinks for men principles the actual roost! You might wonder what is the so special regarding these kind of engraved cufflinks? Effectively, in other words, they are made for men that does not acquire living also severely! However that wont signify they may not be critical at all! It means that these types of cufflinks are generally entirely built to fit this interests of males. By way of example, if your body's interested in playing golf, you are able to decide on sterling golfing tote cufflinks for men since presents. Even though car-shaped novelty cufflinks would likely ultimately fit traveling lovers. Regarding creatures enthuisiasts there are hand-painted cufflinks designed in the form of wild animals like- leopard, fox, giraffe, etc. If the particular person adores doing some fishing, you'll be able to surprise your pet sterling angel fish engraved cufflinks. In a word, with your perfectly designed products obtainable, you possibly can make your " special " man or woman very easily realize that an individual enjoy their own selection and also loving.
Buyers typically deal with problem even though choosing unique cufflinks for men. It is because, these kind of high-fashion products are available in a number of patterns. It's often tough to select the most suitable set coming from amid countless other kinds. Again, there are several companies giving cufflinks which usually appear virtually the identical! Hence, before making a purchase order, attention must be succumbed selecting the best good quality merchandise. Staying made of silver precious metal metal, these kinds of components can withstand corrosion along with preserve their appeal for some time, when stored correctly inside bins.
While acquiring these kind of very common gifts just be sure you pick the right store. There's a obvious good thing about purchasing these items on the internet! You are able to decide on styles online free galleries, check out individual product or service specifications, examine expenses, and pay out on the web to get your product provided in a customized covered package deal at your home in the near future period.
In order to build your beloved really feel unique, there's no much better present because unique engraved cufflinks. To generate you buy the car on the internet, go for Pierce&Hobbs. Having teamed up along with FedEx, they assure secure as well as well-timed supply involving the two household as well as global deliveries on their consumers, besides providing free of charge floor shipping and delivery for many requests placed around $100!
2012年12月15日星期六
Never miss your best accessory - Cufflinks
Cufflinks is the smallest decoration besides rings for those men who are of high taste. The materails of cufflinks are mostly precious metal, and some also with diamond, gem, so when cufflinks got into people's life, it has been given the aura of nobility , thus cufflinks has become the best product to measure a man's taste. What's more, the selection, match and use of cufflinks are all important aspects for men.
It's actually a strange ailment in which guys have; they may be fascinated by these vibrant and silly neckties that perform upsetting joyful jingles, the actual thicker Christmas time clothes included within compacted snow males or even reindeer and naturally our concentrate this informative article; your everywhere personalised cufflinks for men.
The particular elegance and sweetness of the adult men will be incomplete with no cufflink! Cufflinks work best embellished nails that join clothes shirt. Well, can it be ample to be able to explain to your own prosperity with simply one set of two cufflinks? Almost all of the circumstance, the result is sure to end up being "no". Engraved cufflinks tend to be artificial beyond wide ranging models, where men can choose his favourite design matching his desires as well as objectives. When you consider the mix, engraved cufflinks could be grouped while wedding cuff links, college cuff links, sports activity cufflinks, sterling silver mens cufflink, athletics & originality cuff links as well as some various other.
Of course, if you use the close relatives of cufflinks "cuff chain that is known as" double-headed button "thing, then it does not matter, both sides of the same are" buttons ", you are able to hand in any state "buttons" unfolded.
Want to identify the uniform cufflinks is quite difficult, and sometimes impossible, ancient and strict heraldic colors and patterns to be fairly accurate, but at the same time, they will marriage fusion of different family elements. Some uniforms the cufflinks contained religious factors may be beyond the family factors bring greater distress to collectors, but it is also a great interest flavored things.
It's actually a strange ailment in which guys have; they may be fascinated by these vibrant and silly neckties that perform upsetting joyful jingles, the actual thicker Christmas time clothes included within compacted snow males or even reindeer and naturally our concentrate this informative article; your everywhere personalised cufflinks for men.
The particular elegance and sweetness of the adult men will be incomplete with no cufflink! Cufflinks work best embellished nails that join clothes shirt. Well, can it be ample to be able to explain to your own prosperity with simply one set of two cufflinks? Almost all of the circumstance, the result is sure to end up being "no". Engraved cufflinks tend to be artificial beyond wide ranging models, where men can choose his favourite design matching his desires as well as objectives. When you consider the mix, engraved cufflinks could be grouped while wedding cuff links, college cuff links, sports activity cufflinks, sterling silver mens cufflink, athletics & originality cuff links as well as some various other.
Of course, if you use the close relatives of cufflinks "cuff chain that is known as" double-headed button "thing, then it does not matter, both sides of the same are" buttons ", you are able to hand in any state "buttons" unfolded.
Want to identify the uniform cufflinks is quite difficult, and sometimes impossible, ancient and strict heraldic colors and patterns to be fairly accurate, but at the same time, they will marriage fusion of different family elements. Some uniforms the cufflinks contained religious factors may be beyond the family factors bring greater distress to collectors, but it is also a great interest flavored things.
2012年8月15日星期三
27 stress reducers and energy boosters
Stress can take a toll on both your physical health and mental well-being. It can lower your immunity to colds, flu, and even more serious illnesses. It can affect your sleep patterns, interfere with job performance, and leave you irritable. Stress can also trigger all sorts of skin disorders, including psoriasis, eczema, acne, rosacea, and hives.Fortunately, there are ways to get a handle on stress and up your energy:
Peace of Mind
1. Set aside "private time."
Something as simple as soaking in the tub can renew your mind and body. For added relaxation, turn down the lights and play some soft music.
2. Learn relaxation techniques.
Read a book about it, or take a meditation or yoga class. Here's one you can try at home. Find 15 minutes where you will not be disturbed to meditate, visualize, etc. Sit in a comfortable chair, feet on the floor, arms at your sides. Breathe in deeply, through your nose. Then slowly release the air through your mouth and repeat an affirmation, like "Relax... Relax... Relax," or "I'm confident... I'm confident..." Continue breathing in and out, focusing on your word or phrase for the 15 minutes. Visualize the person you want to be, already in possession of your goals. If a worrisome thought pops up, acknowledge it, then re-focus on your breathing.
3. Schedule "worry sessions."
Set aside a specific 15 minutes each day when you'll concentrate on everything that's bothering you. When worries pop up during the day, save them for these 15 minutes. Then picture yourself conquering a particular challenge. It's not easy, but it's simple. And it works.
4. Keep a journal.
New studies suggest that people who are able to write about their innermost feelings may enjoy better mental and physical health. Writing is also a powerful tool that helps you organize your thoughts and make life a little bit easier.
5. Pep up with a scent.
When you need an energy boost, take a whiff of muguet or peppermint oil. Preliminary studies suggest these scents can promote alertness. Try!
6. Power naps.
15-20 minutes can be very energizing and rejuvenating. Careful - more than 20 minutes and you'll wake up more tired than you were to begin with.
7. Delegate.
On your weekly calendar, eliminate the least important tasks and activities. Delegate household chores. Have your spouse/significant other to the grocery shopping. Even if things aren't done the way you want them done, it's important for everyone to pitch in so you don't feel like the Lone Ranger.
8. Reward yourself.
Every day engage in a just-for-you activity, PROVIDED you accomplished something you set out to do for that day. Rent a movie, read, gardening, etc. You'll not only boost your self-esteem, you'll also enjoy the well-deserved feelings of relaxation.
9. Laugh.
Laughter really is good medicine. Laughing raises your heart rate, stimulates circulation, exercises your diaphragm, abs, and other muscles, and increases production of certain hormones that serve as your body's natural painkillers. Watch a sitcom, read humorous books, get Reader's Digest.
10. Cry.
Feel better after a good cry? Studies show that the tears you produce when you're anxious, upset, sad, or angry contain stress-relieving hormones.
11. Get a body massage.
Various massage techniques reduce stress, loosen tight muscles, and rev up your energy. Massage also helps release endorphins ("feel good" chemicals released by the brain), triggering relaxation.
Stress-Reducing, Energy-Boosting Nutrition
12. DO NOT skip meals.
Spreading your calories out over 4-6 balanced meals a day gives you the carbohydrates, protein, fat, vitamins, minerals required to keep your energy high by keeping your blood sugar levels stable.
13. Eat a "good mood" breakfast.
Combine a high-protein food, such as cottage cheese, with a fiber-rich carb, like strawberries. Protein not only boosts your brain's production of dopamine and norepinephrine - chemicals that keep you alert - it also controls levels of relaxation-inducing serotonin. The carbs help you feel calm and focused on whatever you're doing.
14. Have a midmorning muffin.
USE THIS ONLY IF ABSOLUTELY NECESSARY. Instead of heading for the vending machine, bring a low-fat, whole grain muffin topped with a teaspoon of jam. Carbs combined with a LIMITED amount of sugar can restore mental energy.
15. Quick, low-fat lunch.
Broiled fish, skinless chicken, tuna, deli turkey or chicken with a teaspoon of low-fat mayo on whole-grain bread can give you energy for the afternoon.
16. Beat the mid-afternoon lag.
If you're droopy by 3 pm, have a cup of coffee to get back on track. (I don't suggest doing this very often, either. It's quite possible you need to catch up with some Z's.)
17. Make dinner your lightest meal.
If you've eaten a balanced, substantial lunch, you'll feel surprisingly satisfied with a light dinner. Instead of a regular dinner plate, use a smaller plate and fill it up (not mounding!) with your protein and carbs.
18. Watch the caffeine.
A little caffeine is okay for a little boost. Too much and you're making your adrenal glands work overtime. You'll need more caffeine for the desired effect, and the crash when it wears off gets worse. Plus you get restless and irritable.
19. Cut back on sugar and starches.
You all know about the "sugar high." When you drop, you feel cranky, weak, and unable to concentrate. Stick with balanced snacks and meals to keep your blood sugars level.
20. NO alcohol.
Some of you will yell at me for saying this; too bad. Sure, it may help in keeping your heart healthy, BUT SO DOES EATING RIGHT AND EXERCISING REGULARLY. Like sugar, alcohol gives you a high, and then you crash. Also leaves you feeling lethargic. Get Physical
21. Aerobic exercise daily.
Along with cardiovascular health, aerobic exercise boosts production of endorphins. 25-30 minutes can significantly reduce stress and increase energy.
22. Deep breathing.
Need a 1-minute regenerator? Sit in a quiet place, feet flat on the floor, arms at your sides. Breathe in deeply through your nose, filling your diaphragm (your stomach should protrude if you're doing it right). Breathe out slowly through your mouth. Do this for just 60 seconds.
23. Shrug off tight shoulders.
Whenever you notice you're tense around your neck area and shoulders, shrug your shoulders ten times.
24. Take a break to stretch.
Alternating arms, reach upward, stretching toward the ceiling. Five times each side.
25. Stretch neck tension away.
Touch your chin to your chest and hold for 2 seconds. Try to touch your left ear to your left shoulder (keep it relaxed - no reaching up!) and hold for 2 seconds. Repeat for the right ear/shoulder for 2 seconds. Repeat entire cycle if necessary.
26. Stand up.
If you spend most of the day sitting at a desk, stand up once every hour for 20 minutes, and do any of the exercises mentioned above to relax and stimulate circulation.
27. Take out your frustrations on the iron.
Pumping iron, that is. You've got all those stress hormones flowing around your body and they're not getting used up. Aerobic exercise may calm them down some, but new studies are showing lifting weights help you burn off those stress hormones more effectively.
Peace of Mind
1. Set aside "private time."
Something as simple as soaking in the tub can renew your mind and body. For added relaxation, turn down the lights and play some soft music.
2. Learn relaxation techniques.
Read a book about it, or take a meditation or yoga class. Here's one you can try at home. Find 15 minutes where you will not be disturbed to meditate, visualize, etc. Sit in a comfortable chair, feet on the floor, arms at your sides. Breathe in deeply, through your nose. Then slowly release the air through your mouth and repeat an affirmation, like "Relax... Relax... Relax," or "I'm confident... I'm confident..." Continue breathing in and out, focusing on your word or phrase for the 15 minutes. Visualize the person you want to be, already in possession of your goals. If a worrisome thought pops up, acknowledge it, then re-focus on your breathing.
3. Schedule "worry sessions."
Set aside a specific 15 minutes each day when you'll concentrate on everything that's bothering you. When worries pop up during the day, save them for these 15 minutes. Then picture yourself conquering a particular challenge. It's not easy, but it's simple. And it works.
4. Keep a journal.
New studies suggest that people who are able to write about their innermost feelings may enjoy better mental and physical health. Writing is also a powerful tool that helps you organize your thoughts and make life a little bit easier.
5. Pep up with a scent.
When you need an energy boost, take a whiff of muguet or peppermint oil. Preliminary studies suggest these scents can promote alertness. Try!
6. Power naps.
15-20 minutes can be very energizing and rejuvenating. Careful - more than 20 minutes and you'll wake up more tired than you were to begin with.
7. Delegate.
On your weekly calendar, eliminate the least important tasks and activities. Delegate household chores. Have your spouse/significant other to the grocery shopping. Even if things aren't done the way you want them done, it's important for everyone to pitch in so you don't feel like the Lone Ranger.
8. Reward yourself.
Every day engage in a just-for-you activity, PROVIDED you accomplished something you set out to do for that day. Rent a movie, read, gardening, etc. You'll not only boost your self-esteem, you'll also enjoy the well-deserved feelings of relaxation.
9. Laugh.
Laughter really is good medicine. Laughing raises your heart rate, stimulates circulation, exercises your diaphragm, abs, and other muscles, and increases production of certain hormones that serve as your body's natural painkillers. Watch a sitcom, read humorous books, get Reader's Digest.
10. Cry.
Feel better after a good cry? Studies show that the tears you produce when you're anxious, upset, sad, or angry contain stress-relieving hormones.
11. Get a body massage.
Various massage techniques reduce stress, loosen tight muscles, and rev up your energy. Massage also helps release endorphins ("feel good" chemicals released by the brain), triggering relaxation.
Stress-Reducing, Energy-Boosting Nutrition
12. DO NOT skip meals.
Spreading your calories out over 4-6 balanced meals a day gives you the carbohydrates, protein, fat, vitamins, minerals required to keep your energy high by keeping your blood sugar levels stable.
13. Eat a "good mood" breakfast.
Combine a high-protein food, such as cottage cheese, with a fiber-rich carb, like strawberries. Protein not only boosts your brain's production of dopamine and norepinephrine - chemicals that keep you alert - it also controls levels of relaxation-inducing serotonin. The carbs help you feel calm and focused on whatever you're doing.
14. Have a midmorning muffin.
USE THIS ONLY IF ABSOLUTELY NECESSARY. Instead of heading for the vending machine, bring a low-fat, whole grain muffin topped with a teaspoon of jam. Carbs combined with a LIMITED amount of sugar can restore mental energy.
15. Quick, low-fat lunch.
Broiled fish, skinless chicken, tuna, deli turkey or chicken with a teaspoon of low-fat mayo on whole-grain bread can give you energy for the afternoon.
16. Beat the mid-afternoon lag.
If you're droopy by 3 pm, have a cup of coffee to get back on track. (I don't suggest doing this very often, either. It's quite possible you need to catch up with some Z's.)
17. Make dinner your lightest meal.
If you've eaten a balanced, substantial lunch, you'll feel surprisingly satisfied with a light dinner. Instead of a regular dinner plate, use a smaller plate and fill it up (not mounding!) with your protein and carbs.
18. Watch the caffeine.
A little caffeine is okay for a little boost. Too much and you're making your adrenal glands work overtime. You'll need more caffeine for the desired effect, and the crash when it wears off gets worse. Plus you get restless and irritable.
19. Cut back on sugar and starches.
You all know about the "sugar high." When you drop, you feel cranky, weak, and unable to concentrate. Stick with balanced snacks and meals to keep your blood sugars level.
20. NO alcohol.
Some of you will yell at me for saying this; too bad. Sure, it may help in keeping your heart healthy, BUT SO DOES EATING RIGHT AND EXERCISING REGULARLY. Like sugar, alcohol gives you a high, and then you crash. Also leaves you feeling lethargic. Get Physical
21. Aerobic exercise daily.
Along with cardiovascular health, aerobic exercise boosts production of endorphins. 25-30 minutes can significantly reduce stress and increase energy.
22. Deep breathing.
Need a 1-minute regenerator? Sit in a quiet place, feet flat on the floor, arms at your sides. Breathe in deeply through your nose, filling your diaphragm (your stomach should protrude if you're doing it right). Breathe out slowly through your mouth. Do this for just 60 seconds.
23. Shrug off tight shoulders.
Whenever you notice you're tense around your neck area and shoulders, shrug your shoulders ten times.
24. Take a break to stretch.
Alternating arms, reach upward, stretching toward the ceiling. Five times each side.
25. Stretch neck tension away.
Touch your chin to your chest and hold for 2 seconds. Try to touch your left ear to your left shoulder (keep it relaxed - no reaching up!) and hold for 2 seconds. Repeat for the right ear/shoulder for 2 seconds. Repeat entire cycle if necessary.
26. Stand up.
If you spend most of the day sitting at a desk, stand up once every hour for 20 minutes, and do any of the exercises mentioned above to relax and stimulate circulation.
27. Take out your frustrations on the iron.
Pumping iron, that is. You've got all those stress hormones flowing around your body and they're not getting used up. Aerobic exercise may calm them down some, but new studies are showing lifting weights help you burn off those stress hormones more effectively.
2012年8月14日星期二
The Truth About Bodybuilding Myths
You might disagree, but hear me out on this; the vast majority of myths about weight gain are mostly passed down from "gym talk" and so-called experts who know nothing about how the body works.
Myths that lead to wasted time, frustration and are taken blindly as truth, can really set back your progress in the gym. Don't believe everything you hear when it comes to exercise and weight gain. Do the research yourself.
Lets take a look at some of the most common weight gain myths:
High repetitions burn fat while low repetitions build muscle:
Progressive overload is needed to make muscles bigger. Meaning that you need to perform more reps than you did for your last workout for that particular exercise. If you perform the same amount of reps at each workout nothing will change on you. If you don't change the weights on the bar nothing will change on you. Therefore, you must increase reps and weights progressively in order for changes to occur.
Definition has two characteristics, muscle size and a low incidence of body fat. To reduce body fat you will have to reduce your calories; the high repetition exercise will burn some calories, but wouldn't it be better to fast walk to burn these off?
Better still; use the low reps to build muscle, which will elevate your metabolism and burn more calories (less fat).
Vegetarians can't build muscle:
Yes they can! Strength training with supplementation of Soy Protein Isolate has shown to increase solid body weight. Studies have shown that athletic performance is not impaired by following a meat free diet, and people strength training and consuming only soy protein isolate as a protein source were able to gain lean muscle mass.
Strength Training will make you look masculine:
If it is not your intention to bulk up from strength training you won't. Putting on muscle is a long, hard, slow process. Your strength-training regime coupled with quality food will determine how much you will bulk up.
To bulk up you also require more food, and by working out you can eat what ever you want to:
Of course you can eat whatever you want, if you don't care how you want to look. Working out does not give you an open license to consume as many calories as you want.
Although you will burn more calories if you workout than someone who doesn't, you still need to balance your energy intake with you energy expenditure.
If you take a week off you will lose most of your gains.
Taking one or two weeks off occasionally will not harm your training. By taking this time off every eight to ten weeks in between strength training cycles may refresh you and heal those small niggling injuries.
By having longer layoffs you do not actually lose muscle fibres, just volume through not training; any size loss will be quickly re-gained.
By eating more protein I can build bigger muscles:
Building muscle mass involves two things, progressive overload to stimulate muscles beyond their normal levels of resistance and eating more calories than you can burn off.
With all the hype about high protein diets lately and because muscle is made largely of protein, it's easy to believe that protein is the best fuel for building muscle. However muscles work on calories that should predominately be derived from carbohydrates.
If I'm not sore after a workout, I didn't work out hard enough:
Post workout soreness is not an indication of how good the exercise or strength-training session was for you. The fitter you are at a certain activity, the less soreness you will experience after.
As soon as you change an exercise, use a heavier weight, or do a few more reps, you place extra stress on that body part and this will cause soreness.
Resistance training doesn't burn fat:
Nothing could not be further from the truth. Muscle is a metabolically active tissue and has a role in increasing the metabolism. The faster metabolism we have the quicker we can burn fat. Cardio exercise enables us to burn calories whilst exercising but does little else for fat loss afterwards.
Weight training enables us to burn calories whilst exercising but also helps us to burn calories whilst at rest. Weight training encourages muscle growth and the more lean muscle mass we possess, the more fat we burn, for an increased and elevated metabolism.
No pain no gain:
This is one myth that hangs on and on. Pain is your body signaling that something is wrong. If you feel real pain during a workout, stop your workout and rest. To develop muscle and increase endurance you may need to have a slight level of discomfort, but that's not actual pain.
Taking steroids will make me huge:
Not true. Strength training and correct nutrition will grow muscle. Taking steroids without training will not make you muscular. Most steroids allow faster muscle growth through greater recovery, while others help increase strength which allows for greater stress to be put onto a muscle. Without food to build the muscle or training to stimulate it nothing will happen. Most of the weight gain seen with the use of some steroids is due to water retention and is not actual muscle.
Strength training won't work your heart:
Wrong! Strength training with short rest periods will increase your heartbeat well over a hundred beats per minute.
For example, performing a set of breathing squats and you can be guaranteed that your heart will be working overtime and that your entire cardiovascular system will be given a great overall body workout.
Any intensive weightlifting routine that lasts for 20 minutes or more is a great workout for your heart and the muscles involved.
I can gain muscle and lose fat at the same time:
Wrong. Only a few gifted people with superb genetics and on steroids can increase muscle size while not putting on body fat. But for the average hard gainer, they have to increase their muscle mass to its maximum potential and then cut down their body fat percentage to achieve the desired shape.
In conclusion, simple basic principles that apply to all weight and muscle gain such as progressive overload, variable frequency of reps and high intensity workouts are the way to go.
Myths that lead to wasted time, frustration and are taken blindly as truth, can really set back your progress in the gym. Don't believe everything you hear when it comes to exercise and weight gain. Do the research yourself.
Lets take a look at some of the most common weight gain myths:
High repetitions burn fat while low repetitions build muscle:
Progressive overload is needed to make muscles bigger. Meaning that you need to perform more reps than you did for your last workout for that particular exercise. If you perform the same amount of reps at each workout nothing will change on you. If you don't change the weights on the bar nothing will change on you. Therefore, you must increase reps and weights progressively in order for changes to occur.
Definition has two characteristics, muscle size and a low incidence of body fat. To reduce body fat you will have to reduce your calories; the high repetition exercise will burn some calories, but wouldn't it be better to fast walk to burn these off?
Better still; use the low reps to build muscle, which will elevate your metabolism and burn more calories (less fat).
Vegetarians can't build muscle:
Yes they can! Strength training with supplementation of Soy Protein Isolate has shown to increase solid body weight. Studies have shown that athletic performance is not impaired by following a meat free diet, and people strength training and consuming only soy protein isolate as a protein source were able to gain lean muscle mass.
Strength Training will make you look masculine:
If it is not your intention to bulk up from strength training you won't. Putting on muscle is a long, hard, slow process. Your strength-training regime coupled with quality food will determine how much you will bulk up.
To bulk up you also require more food, and by working out you can eat what ever you want to:
Of course you can eat whatever you want, if you don't care how you want to look. Working out does not give you an open license to consume as many calories as you want.
Although you will burn more calories if you workout than someone who doesn't, you still need to balance your energy intake with you energy expenditure.
If you take a week off you will lose most of your gains.
Taking one or two weeks off occasionally will not harm your training. By taking this time off every eight to ten weeks in between strength training cycles may refresh you and heal those small niggling injuries.
By having longer layoffs you do not actually lose muscle fibres, just volume through not training; any size loss will be quickly re-gained.
By eating more protein I can build bigger muscles:
Building muscle mass involves two things, progressive overload to stimulate muscles beyond their normal levels of resistance and eating more calories than you can burn off.
With all the hype about high protein diets lately and because muscle is made largely of protein, it's easy to believe that protein is the best fuel for building muscle. However muscles work on calories that should predominately be derived from carbohydrates.
If I'm not sore after a workout, I didn't work out hard enough:
Post workout soreness is not an indication of how good the exercise or strength-training session was for you. The fitter you are at a certain activity, the less soreness you will experience after.
As soon as you change an exercise, use a heavier weight, or do a few more reps, you place extra stress on that body part and this will cause soreness.
Resistance training doesn't burn fat:
Nothing could not be further from the truth. Muscle is a metabolically active tissue and has a role in increasing the metabolism. The faster metabolism we have the quicker we can burn fat. Cardio exercise enables us to burn calories whilst exercising but does little else for fat loss afterwards.
Weight training enables us to burn calories whilst exercising but also helps us to burn calories whilst at rest. Weight training encourages muscle growth and the more lean muscle mass we possess, the more fat we burn, for an increased and elevated metabolism.
No pain no gain:
This is one myth that hangs on and on. Pain is your body signaling that something is wrong. If you feel real pain during a workout, stop your workout and rest. To develop muscle and increase endurance you may need to have a slight level of discomfort, but that's not actual pain.
Taking steroids will make me huge:
Not true. Strength training and correct nutrition will grow muscle. Taking steroids without training will not make you muscular. Most steroids allow faster muscle growth through greater recovery, while others help increase strength which allows for greater stress to be put onto a muscle. Without food to build the muscle or training to stimulate it nothing will happen. Most of the weight gain seen with the use of some steroids is due to water retention and is not actual muscle.
Strength training won't work your heart:
Wrong! Strength training with short rest periods will increase your heartbeat well over a hundred beats per minute.
For example, performing a set of breathing squats and you can be guaranteed that your heart will be working overtime and that your entire cardiovascular system will be given a great overall body workout.
Any intensive weightlifting routine that lasts for 20 minutes or more is a great workout for your heart and the muscles involved.
I can gain muscle and lose fat at the same time:
Wrong. Only a few gifted people with superb genetics and on steroids can increase muscle size while not putting on body fat. But for the average hard gainer, they have to increase their muscle mass to its maximum potential and then cut down their body fat percentage to achieve the desired shape.
In conclusion, simple basic principles that apply to all weight and muscle gain such as progressive overload, variable frequency of reps and high intensity workouts are the way to go.
2012年8月13日星期一
Work for the Sake of Work???
When most people think of strength training they think of heavy weights and big exercises. People yelling at each other to get another rep or break a PR. Think big squats, bench presses, cleans. Heavy weights and high intensity.
That is what builds strength..... Right???
After 17 years of strength sports I can say that what I explained above is certainly the "romantic" view of strength training. Though I believe that the high intensity, heavy yelling, PR breaking aspects of the workout are important, it really can only make up about 5% of training. After that there is mental burnout, injuries, lack of motivation, pick your ailment.
Now, I believe that doing work for the sake of doing work is the most important aspect of training.
What does this mean??? Exactly what it sounds like. After the "important" part of the workout is done, you know, that part you are going to brag about later, you have the part of the workout that consists simply of getting work done.
Work (which is often referred to as general training, work capacity training, GPP training, recovery work, pre-hab work, bringing up weak areas) is the heart and soul of strength training. Work, is what brings about increases in "the important lifts." Work, is responsible for 90% of all gains made by anyone who is training.
Lets look at some examples.
The Warm-Up:
"You mean I don't just touch my toes a couple of times and start training???"
Here at "The Compound" just about everybody starts with the dynamic flex. This is a series of range of motion exercises used to prepare for the next part of the workout. Often this will take 10 minutes or longer. When done properly, this is not an easy task, to most people this will feel like a "workout" the first time it is done.
This is an excellent way to prepare for the upcoming workout as well as increase GPP (General Physical Preperation)
Some like to do more "warm-up" after the dynamic flex. This usually consists of some sort of body weight circuit, medicine ball circuit, or plank / abs circuit. I find that this work really helps to increase local muscular endurance, general conditioning, injury prevention if pre-hab work is done, and further prepares one for the main workout.
Now you may be asking "Isn't this a little counter productive? Won't doing all of that work before 'the important stuff' decrease performance?"
Not at all. It really helps one to be more prepared for the "intense" portion of the workout. And lets face it, if you are not in good enough shape to do some body weight and med ball stuff before the "lifting" part of the workout, you are not in good enough shape to make good gains, and the warm-up work is all the more important.
The Cool-Down:
The after the workout, workout, is very beneficial. It is here that the real conditioning portion of the day begins. Using kettle bell, dumbbell, barbell, or just "random exercise" circuits are hugely beneficial here. This can be taken as an opportunity to increase general conditioning as well as bring up weak areas.
The process is simple.
Pick 3 or 4 of your weakest areas. Then pick 1 or 2 exercises for each area. Then, start working. Here the amount of weight does not matter, the number of reps does not matter, the number of sets does not matter. Just move from exercise to exercise without any real rest periods, and get the work done. Take 10-15 minutes for this. You will find that you are going to have to use "baby" weights and it will be much harder than you think it should be.
This is a great way to increase your general work capacity as well as bring up lagging body parts.
Extra Workouts:
I was in the gym the other day and was talking about how it was not a "real" training day. I was asked what the plan was for the day, that is where the idea for this article came from. See, I did not really have a good answer at the time.
I just said, "Um, I am going to do some work, on...... some areas of my body.... yea"
This got me to thinking about what I was doing on these days. I have always been an advocate of getting into the gym on a daily basis, regardless of whether or not it was going to be a "big training day."
So what is the purpose of extra workouts???
This also has a simple answer. The goal of these days is to bring up weak areas, increase general conditioning, and decrease recovery time.
Light, continual work will aid the recovery process better than most people realize. This is one of the best ways to ensure that you are able to train intensely on the "heavy" days. Doing work on off days rushes blood to sore areas and cuts recovery time in half.
Again, the weights do not have to be heavy. You do not have to be mentally motivated, you just have to get work done.
To recap, doing extra work is the most beneficial part of training, and leads to greater gains than most people are willing to admit.
Take a look at many of the great athletes of our time and of the past, you will see that much of their training is "Getting work done."
That is what builds strength..... Right???
After 17 years of strength sports I can say that what I explained above is certainly the "romantic" view of strength training. Though I believe that the high intensity, heavy yelling, PR breaking aspects of the workout are important, it really can only make up about 5% of training. After that there is mental burnout, injuries, lack of motivation, pick your ailment.
Now, I believe that doing work for the sake of doing work is the most important aspect of training.
What does this mean??? Exactly what it sounds like. After the "important" part of the workout is done, you know, that part you are going to brag about later, you have the part of the workout that consists simply of getting work done.
Work (which is often referred to as general training, work capacity training, GPP training, recovery work, pre-hab work, bringing up weak areas) is the heart and soul of strength training. Work, is what brings about increases in "the important lifts." Work, is responsible for 90% of all gains made by anyone who is training.
Lets look at some examples.
The Warm-Up:
"You mean I don't just touch my toes a couple of times and start training???"
Here at "The Compound" just about everybody starts with the dynamic flex. This is a series of range of motion exercises used to prepare for the next part of the workout. Often this will take 10 minutes or longer. When done properly, this is not an easy task, to most people this will feel like a "workout" the first time it is done.
This is an excellent way to prepare for the upcoming workout as well as increase GPP (General Physical Preperation)
Some like to do more "warm-up" after the dynamic flex. This usually consists of some sort of body weight circuit, medicine ball circuit, or plank / abs circuit. I find that this work really helps to increase local muscular endurance, general conditioning, injury prevention if pre-hab work is done, and further prepares one for the main workout.
Now you may be asking "Isn't this a little counter productive? Won't doing all of that work before 'the important stuff' decrease performance?"
Not at all. It really helps one to be more prepared for the "intense" portion of the workout. And lets face it, if you are not in good enough shape to do some body weight and med ball stuff before the "lifting" part of the workout, you are not in good enough shape to make good gains, and the warm-up work is all the more important.
The Cool-Down:
The after the workout, workout, is very beneficial. It is here that the real conditioning portion of the day begins. Using kettle bell, dumbbell, barbell, or just "random exercise" circuits are hugely beneficial here. This can be taken as an opportunity to increase general conditioning as well as bring up weak areas.
The process is simple.
Pick 3 or 4 of your weakest areas. Then pick 1 or 2 exercises for each area. Then, start working. Here the amount of weight does not matter, the number of reps does not matter, the number of sets does not matter. Just move from exercise to exercise without any real rest periods, and get the work done. Take 10-15 minutes for this. You will find that you are going to have to use "baby" weights and it will be much harder than you think it should be.
This is a great way to increase your general work capacity as well as bring up lagging body parts.
Extra Workouts:
I was in the gym the other day and was talking about how it was not a "real" training day. I was asked what the plan was for the day, that is where the idea for this article came from. See, I did not really have a good answer at the time.
I just said, "Um, I am going to do some work, on...... some areas of my body.... yea"
This got me to thinking about what I was doing on these days. I have always been an advocate of getting into the gym on a daily basis, regardless of whether or not it was going to be a "big training day."
So what is the purpose of extra workouts???
This also has a simple answer. The goal of these days is to bring up weak areas, increase general conditioning, and decrease recovery time.
Light, continual work will aid the recovery process better than most people realize. This is one of the best ways to ensure that you are able to train intensely on the "heavy" days. Doing work on off days rushes blood to sore areas and cuts recovery time in half.
Again, the weights do not have to be heavy. You do not have to be mentally motivated, you just have to get work done.
To recap, doing extra work is the most beneficial part of training, and leads to greater gains than most people are willing to admit.
Take a look at many of the great athletes of our time and of the past, you will see that much of their training is "Getting work done."
2012年8月12日星期日
Stretching for Runners
Stretching before your workout will help you avoid injury when running on or off the treadmill. These exercises are designed to work on the major muscles involved in running.
Here are a few hints that will make stretching before running more effective:
? Avoid stretching cold muscles. When muscles are cold, it’s easier to tear the muscle fibers.
? Walk or jog 5 minutes to get blood to the area, wear sweat pants or tights and try to stretch where it’s warm.
? Always stretch to the point of discomfort, not pain.
? Breathe comfortably and let the muscle group relax. As it relaxes, it will stretch.
? Hold each stretch for 30 to 45 seconds.
? Don’t overdo it. Remember, it is supposed to help you run better not be a challenge in and of itself.
Splits
This stretch will help to keep your adductor's in shape.
Set your feet parallel and spread them as far apart as possible. Fold your arms at the elbows, and bend forward while trying to reach the ground with your folded arms. Make sure you don’t pressure your lower back.
Bent Over Hang
To avoid shortening both your stride, the Bent Over Hang stretches your hamstrings – the most important muscle group involved in running.
This stretch will also loosen your lower back muscles. To perform this stretch, bend over at the waist and hang your fingers toward your toes, relaxing your neck muscles and letting your head hang.
Lunge
This stretch has a two goals. It will loosen both your hip flexors and your groin muscles – muscle groups that are vital to fast running as well as hills or a high incline setting on the treadmill.
Hip flexors are stretched by keeping the toe of the trailing leg pointed straight down as you drop your knee to the ground with your hands next to your forward foot. Groin muscles are stretched by turning your foot in so that the inside edge is flat against the ground.
Stork
Loosening your quadriceps will increase your back kick and lengthen your stride. By stretching the quads, you help the hamstrings pick up your heels as you toe off.
Balance on one foot or hold onto a nearby object and keep your knee pointed down with your torso perpendicular to the ground. By keeping your grip at the toes, you will also stretch your shin muscles.
Heel Drop
Loose calf muscles will help prevent Achilles tendinitis and take some of the burden away from your shins as you bring your trailing leg forward when running.
Stand on a curb, a step or the edge of your treadmill and drop your heels just to the point of discomfort. Relax your calves. Your heels will move closer to the ground as your calves stretch. Your calves, Achilles tendon and shins will thank you for this stretch.
Here are a few hints that will make stretching before running more effective:
? Avoid stretching cold muscles. When muscles are cold, it’s easier to tear the muscle fibers.
? Walk or jog 5 minutes to get blood to the area, wear sweat pants or tights and try to stretch where it’s warm.
? Always stretch to the point of discomfort, not pain.
? Breathe comfortably and let the muscle group relax. As it relaxes, it will stretch.
? Hold each stretch for 30 to 45 seconds.
? Don’t overdo it. Remember, it is supposed to help you run better not be a challenge in and of itself.
Splits
This stretch will help to keep your adductor's in shape.
Set your feet parallel and spread them as far apart as possible. Fold your arms at the elbows, and bend forward while trying to reach the ground with your folded arms. Make sure you don’t pressure your lower back.
Bent Over Hang
To avoid shortening both your stride, the Bent Over Hang stretches your hamstrings – the most important muscle group involved in running.
This stretch will also loosen your lower back muscles. To perform this stretch, bend over at the waist and hang your fingers toward your toes, relaxing your neck muscles and letting your head hang.
Lunge
This stretch has a two goals. It will loosen both your hip flexors and your groin muscles – muscle groups that are vital to fast running as well as hills or a high incline setting on the treadmill.
Hip flexors are stretched by keeping the toe of the trailing leg pointed straight down as you drop your knee to the ground with your hands next to your forward foot. Groin muscles are stretched by turning your foot in so that the inside edge is flat against the ground.
Stork
Loosening your quadriceps will increase your back kick and lengthen your stride. By stretching the quads, you help the hamstrings pick up your heels as you toe off.
Balance on one foot or hold onto a nearby object and keep your knee pointed down with your torso perpendicular to the ground. By keeping your grip at the toes, you will also stretch your shin muscles.
Heel Drop
Loose calf muscles will help prevent Achilles tendinitis and take some of the burden away from your shins as you bring your trailing leg forward when running.
Stand on a curb, a step or the edge of your treadmill and drop your heels just to the point of discomfort. Relax your calves. Your heels will move closer to the ground as your calves stretch. Your calves, Achilles tendon and shins will thank you for this stretch.
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