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.
2012年8月10日星期五
Jennifer Lopez - How she fights to keep off the baby fat
After a few pregnancies, body fat around the hips and stomach is very natural to have. However, it is not hard to lose that weight as Jennifer Lopez managed to do. It is said that Jennifer Lopez ( "Jenny from the Block") gained 25 kilos from her pregnancy with twins, but is looking more fabulous than ever. So, how do the celebrities lose those extra pounds afterwards?
To get rid of excess pounds Jennifer Lopez trained several hours per day. After her photo shoot for "ELLE" magazine, and her dress not fitting with additional material and safety pins (therefore having to be enlarged), the 39-year-old deliberately said: "I'll have to do something."
She started with a fitness program: every day about two hours of swimming, to get into shape. You can lose about twice the amount of calories swimming than running, so this seemed ideal. In addition to jogging and cycling to increase stamina, weekly Pilate’s classes were a must. Staff trainer Gunnar Peterson combined stretching, strength and breathing exercises to train weaker muscle groups.
To make the tough training suffice, Jennifer Lopez (J. Lo) kept to a strictly balanced diet. For breakfast Jennifer Lopez ate mostly fresh fruit with yogurt or muesli with dried fruit (stimulating the intestines and stomach, leading to a higher fat burning lead). She made sure to keep the black bread with ham, and Nutella rolls out of sight. Lots of fresh vegetables and healthy foods filled Lopez's lunch and dinner table. Jennifer Lopez now does more than five months of their hard fitness program to keep off the baby's abdominal fat.
The favorite routes run by J. Lo are the beach and the waterfront promenade. Sand is particularly effective in the shortest possible time, since it is very difficult to run in. Another plus point for jogging on the beach is the great panorama that J. Lo often enjoys during her mornings.
Being a full time mom, with a husband constantly away on tour and trying to keep hold of her career as well, Jennifer Lopez has done well to get rid of the excess pounds. Now, four 20-30 seconds per unit spent in the gym, every Tuesday and Thursday. This is her training plan for the next few months, because soon, the new mother will be back on stage and singing live. She is after all a role model for many women and a sex symbol for millions of men.
To get rid of excess pounds Jennifer Lopez trained several hours per day. After her photo shoot for "ELLE" magazine, and her dress not fitting with additional material and safety pins (therefore having to be enlarged), the 39-year-old deliberately said: "I'll have to do something."
She started with a fitness program: every day about two hours of swimming, to get into shape. You can lose about twice the amount of calories swimming than running, so this seemed ideal. In addition to jogging and cycling to increase stamina, weekly Pilate’s classes were a must. Staff trainer Gunnar Peterson combined stretching, strength and breathing exercises to train weaker muscle groups.
To make the tough training suffice, Jennifer Lopez (J. Lo) kept to a strictly balanced diet. For breakfast Jennifer Lopez ate mostly fresh fruit with yogurt or muesli with dried fruit (stimulating the intestines and stomach, leading to a higher fat burning lead). She made sure to keep the black bread with ham, and Nutella rolls out of sight. Lots of fresh vegetables and healthy foods filled Lopez's lunch and dinner table. Jennifer Lopez now does more than five months of their hard fitness program to keep off the baby's abdominal fat.
The favorite routes run by J. Lo are the beach and the waterfront promenade. Sand is particularly effective in the shortest possible time, since it is very difficult to run in. Another plus point for jogging on the beach is the great panorama that J. Lo often enjoys during her mornings.
Being a full time mom, with a husband constantly away on tour and trying to keep hold of her career as well, Jennifer Lopez has done well to get rid of the excess pounds. Now, four 20-30 seconds per unit spent in the gym, every Tuesday and Thursday. This is her training plan for the next few months, because soon, the new mother will be back on stage and singing live. She is after all a role model for many women and a sex symbol for millions of men.
2012年8月9日星期四
Many people believe in the “no pain, no gain” theory
Many people believe in the “no pain, no gain” theory when it comes to their workouts. Believing that pain means progress, they continue to work out intensely despite pain and discomfort.
There are others who say that continuing your exercise routine in an effort to toughen the body, may not be a smart thing to do. Is it really true? No pain, no gain? In relationship to fitness training, this phrase first originated in the early 1980s. Since then, people have adopted the idea that in order to gain any benefit from their fitness exercise program, it needs to hurt and perhaps even hurt badly. This is farthest from the truth. In fact, if you experience pain after your exercise routine and still continue to exercise in spite of the pain, you may be traumatizing your joints and muscles which may lead to further injury.
Some trainers or coaches recommend working twice as hard if your don’t feel any pain the morning after an intense workout. Such ill-advised exercise workouts can be hazardous to your muscles and joints. That kind of advice may account for the rise in sports and exercise related injuries these days.
Pain: The Body’s Warning Signal. Pain is often the body’s warning signal system, and not as a gauge to measure the success of a workout. Pain is an indication that something is wrong and that your body needs attention where it hurts. This is the reason for physical pain. Think about it. If we did not have pain, we would never know there’s something wrong with our bodies and this could have disastrous results. Anybody who wants to seriously follow an exercise regimen should keep in mind that pain is not necessary for a successful workout. No doubt, there may be an initial discomfort when beginning any exercise routine. But this discomfort should gradually subside as muscles and joints grow stronger and are able to withstand the intensity of a workout.
A good rule of thumb to follow is: if it hurts, don’t continue exercising! Even slight pain, sensation or swelling of a joint is an indication that the joint needs rest. If pain persists, you may want to consult a doctor. Many fitness experts believe that exercise should be a fun activity that you enjoy and not a rigorous workout. It should challenge your muscles and joints to greater strength and flexibility and yet be comfortable enough so that there is no pain.
What You Can Do to Help Painful Joints: First and foremost, if you experience pain you should consider speaking to your doctor about it. Always follow your doctor’s advice, then, along with resting the injured joint, you may want to try joint supplement with targeted nutrients to support joint health! Glucosamine, hyal joint, MSM, Interhealth collagen type II along with herbs like boswellin and white willow bark have been well researched and are known to help support joint health long term.While pain killers simply dull the ache, joint health supplement that are well-formulated, like GoFlex, can help strengthen the cartilage and lubricate the joint. It also comes with a topical cream containing an food and drug administration-approved ingredient that helps bring fast-acting pain relief.
Take care of pain the right way. Have fun as you exercise and combine your daily workout with a daily intake of joint supplements. While you workout your body, such supplements help to nutritionally support joint health from the inside.
There are others who say that continuing your exercise routine in an effort to toughen the body, may not be a smart thing to do. Is it really true? No pain, no gain? In relationship to fitness training, this phrase first originated in the early 1980s. Since then, people have adopted the idea that in order to gain any benefit from their fitness exercise program, it needs to hurt and perhaps even hurt badly. This is farthest from the truth. In fact, if you experience pain after your exercise routine and still continue to exercise in spite of the pain, you may be traumatizing your joints and muscles which may lead to further injury.
Some trainers or coaches recommend working twice as hard if your don’t feel any pain the morning after an intense workout. Such ill-advised exercise workouts can be hazardous to your muscles and joints. That kind of advice may account for the rise in sports and exercise related injuries these days.
Pain: The Body’s Warning Signal. Pain is often the body’s warning signal system, and not as a gauge to measure the success of a workout. Pain is an indication that something is wrong and that your body needs attention where it hurts. This is the reason for physical pain. Think about it. If we did not have pain, we would never know there’s something wrong with our bodies and this could have disastrous results. Anybody who wants to seriously follow an exercise regimen should keep in mind that pain is not necessary for a successful workout. No doubt, there may be an initial discomfort when beginning any exercise routine. But this discomfort should gradually subside as muscles and joints grow stronger and are able to withstand the intensity of a workout.
A good rule of thumb to follow is: if it hurts, don’t continue exercising! Even slight pain, sensation or swelling of a joint is an indication that the joint needs rest. If pain persists, you may want to consult a doctor. Many fitness experts believe that exercise should be a fun activity that you enjoy and not a rigorous workout. It should challenge your muscles and joints to greater strength and flexibility and yet be comfortable enough so that there is no pain.
What You Can Do to Help Painful Joints: First and foremost, if you experience pain you should consider speaking to your doctor about it. Always follow your doctor’s advice, then, along with resting the injured joint, you may want to try joint supplement with targeted nutrients to support joint health! Glucosamine, hyal joint, MSM, Interhealth collagen type II along with herbs like boswellin and white willow bark have been well researched and are known to help support joint health long term.While pain killers simply dull the ache, joint health supplement that are well-formulated, like GoFlex, can help strengthen the cartilage and lubricate the joint. It also comes with a topical cream containing an food and drug administration-approved ingredient that helps bring fast-acting pain relief.
Take care of pain the right way. Have fun as you exercise and combine your daily workout with a daily intake of joint supplements. While you workout your body, such supplements help to nutritionally support joint health from the inside.
2012年8月8日星期三
The famous actress's success story, and how she lost the weight
Is it really her? Many could not believe their eyes when Jennifer Hudson showed off her new dream body on the red carpet for the first time. The Oscar-winning actress was barely recognizable. So fitness.com just had to ask her what her diet goals were as this new 29-year-old fitness icon.
For years she was the opposite of Hollywood's slim celebrity female stars. With a little bit more weight on her – to the public Jennifer Hudson was a powerful voice and a charismatic, enthusiastic star. The singer and actress, who received among other things, the Oscar for best supporting actress for her role in Dream Girls; proved her worth despite the extra pounds.
But Hudson herself grew tired of her curves. She no longer wanted to rely solely on her artistic talent, but also provide a new dream body sensation for her, and to the world. Up until today this once chubby Hollywood star has lost 30 pounds. Since the birth of her son in the summer of 2009, Hudson was fasting. According to Los Angeles Times, in the first seven months of her diet she had already lost 27 pounds.
Jennifer Hudson relied on Weight Watchers for her diet. With a flexible program it guaranteed a slow and healthy weight loss. No food is banned therefore the program allows you to eat anything you like. That being said, they have a points system in which every day you are only allowed to exceed the number of points that are individually calculated. The number of points you can obtain depends on your weight, age and gender.
Hudson ate less fat and paid most attention to nutritional information and calorie intake. Her diet changed completely to mostly salads and chicken. Every week she would have a meeting with her diet coach who supported her through her weight loss plans. The great success of the actress inspired experts from Weight Watchers, who decided to take Hudson on as their new celebrity success face for the company. Hudson says that the program is a healthy and easy way to lose weight. To get her dream body she had to keep to a strict diet and make a slight change in her lifestyle. In the program she explains that you can still eat what you like – just in proportion. Hudson explained that her motivation for discipline was her young son: as a mother she wanted to live healthier and be a role model.
For years she was the opposite of Hollywood's slim celebrity female stars. With a little bit more weight on her – to the public Jennifer Hudson was a powerful voice and a charismatic, enthusiastic star. The singer and actress, who received among other things, the Oscar for best supporting actress for her role in Dream Girls; proved her worth despite the extra pounds.
But Hudson herself grew tired of her curves. She no longer wanted to rely solely on her artistic talent, but also provide a new dream body sensation for her, and to the world. Up until today this once chubby Hollywood star has lost 30 pounds. Since the birth of her son in the summer of 2009, Hudson was fasting. According to Los Angeles Times, in the first seven months of her diet she had already lost 27 pounds.
Jennifer Hudson relied on Weight Watchers for her diet. With a flexible program it guaranteed a slow and healthy weight loss. No food is banned therefore the program allows you to eat anything you like. That being said, they have a points system in which every day you are only allowed to exceed the number of points that are individually calculated. The number of points you can obtain depends on your weight, age and gender.
Hudson ate less fat and paid most attention to nutritional information and calorie intake. Her diet changed completely to mostly salads and chicken. Every week she would have a meeting with her diet coach who supported her through her weight loss plans. The great success of the actress inspired experts from Weight Watchers, who decided to take Hudson on as their new celebrity success face for the company. Hudson says that the program is a healthy and easy way to lose weight. To get her dream body she had to keep to a strict diet and make a slight change in her lifestyle. In the program she explains that you can still eat what you like – just in proportion. Hudson explained that her motivation for discipline was her young son: as a mother she wanted to live healthier and be a role model.
2012年8月7日星期二
Strength Training to Burn Fat and Transform Your Body
Does the thought of strength training intimidate you? For many, it conjures up images of chiseled body-builders bench-pressing ridiculous amounts of weight, while loudly grunting and groaning. We picture bulging biceps busting out of way-too-small t-shirts that say things like “Real Men Don’t Let Friends Lift Light”.
The truth is that strength training is one of the best, if not THE best way for the average person to lose weight and turn their body into a fat burning machine. It is not just for the bodybuilding types, or super-athletes that earn a living by working out 3 hours a day.
Statistics show that any person who begins an effective strength training regimen can see solid results in as little as 90 days. The biggest problem is that so many people tend to give up before giving themselves time to see the transformation take place.
Some of the most common reasons why we tend to give up on our strength training before seeing any real results include:
Trying to copy the hardcore gym members –
This is a huge mistake. It probably took years for that big brute to be able to do one-armed push-ups… or that chiseled blonde to effortlessly do 50 fully inclined sit-ups.
Relax and take things at your own pace. Start your routine with weights that are challenging to you. Don’t give anybody else a second thought.
The best way to know that you are using the correct weight resistance on any exercise is if the last 2 or 3 reps on your 3rd set of 10 are a struggle. If they are too easy, up your resistance by 5 or 10 lbs. If you can’t even dream of getting through three sets of 10 reps, then you need to reduce the weight resistance until it is more comfortable for you.
Find your resistance “sweet spot” through experimentation. No need to rush yourself or get embarrassed if the weight isn’t what you think it “should be”. The truth is, it “should be” exactly where it is right for you.
Another common mistake people make in sustaining their strength training routines is…
Trying to do it EVERY day –
This is simply not sustainable. Your strength training regimen should consist of targeted, driven work-outs, 3 – 4 days a week. Fight the “all or nothing, I’m doing it every day” urge that traditionally causes a quick burnout. On in-between days, find an activity you enjoy that will keep your body in motion. Tennis, basketball, jogging, or volleyball are all great options.
Give your muscles time to rest and repair themselves between strength training workouts. I cannot stress this enough!
Using the same workout routine every time -
This is a two-fold mistake. First, you are going to get bored. What happens when you get bored with anything? You give up. Simply stated, monotony is not a recipe for success.
Secondly, you aren’t going to see the results you want. In order to get real results, you need to constantly challenge your body. The best way to do this is by regularly changing up your routine. I would suggest doing this every month. Find new exercises that test you again. It may take a little experimentation or guidance, but the results will be more than worth it.
You get overly frustrated when you have a bad session – it is typical to have days where you just aren’t “feeling it”. On those days, do what you can and don’t beat yourself up or get frustrated. Even the most motivated athlete has off days. You’re allowed to have them too. Don’t let it get you down and drive you away from your goals!
Not following an effective routine that properly builds muscle and BURNS FAT –
If you simply aren’t seeing the results that you want, the inclination is to throw in the towel and say strength training doesn’t work for you. The truth is that you may need some guidance on how to properly isolate each muscle group in your body.
There are several keys on turning your body into a fat burning machine through strength training. You can find effective strength training routines in many areas on the web. But for details on where to begin, try a proven program detailed on www.30in90program.com.
Remember, it takes time to get out of shape. It is also going to take some time to re-adjust and get back into shape! Don’t expect results to happen overnight. Find an effective routine and stick with it for 90 days. If you do, the results will speak for themselves.
The truth is that strength training is one of the best, if not THE best way for the average person to lose weight and turn their body into a fat burning machine. It is not just for the bodybuilding types, or super-athletes that earn a living by working out 3 hours a day.
Statistics show that any person who begins an effective strength training regimen can see solid results in as little as 90 days. The biggest problem is that so many people tend to give up before giving themselves time to see the transformation take place.
Some of the most common reasons why we tend to give up on our strength training before seeing any real results include:
Trying to copy the hardcore gym members –
This is a huge mistake. It probably took years for that big brute to be able to do one-armed push-ups… or that chiseled blonde to effortlessly do 50 fully inclined sit-ups.
Relax and take things at your own pace. Start your routine with weights that are challenging to you. Don’t give anybody else a second thought.
The best way to know that you are using the correct weight resistance on any exercise is if the last 2 or 3 reps on your 3rd set of 10 are a struggle. If they are too easy, up your resistance by 5 or 10 lbs. If you can’t even dream of getting through three sets of 10 reps, then you need to reduce the weight resistance until it is more comfortable for you.
Find your resistance “sweet spot” through experimentation. No need to rush yourself or get embarrassed if the weight isn’t what you think it “should be”. The truth is, it “should be” exactly where it is right for you.
Another common mistake people make in sustaining their strength training routines is…
Trying to do it EVERY day –
This is simply not sustainable. Your strength training regimen should consist of targeted, driven work-outs, 3 – 4 days a week. Fight the “all or nothing, I’m doing it every day” urge that traditionally causes a quick burnout. On in-between days, find an activity you enjoy that will keep your body in motion. Tennis, basketball, jogging, or volleyball are all great options.
Give your muscles time to rest and repair themselves between strength training workouts. I cannot stress this enough!
Using the same workout routine every time -
This is a two-fold mistake. First, you are going to get bored. What happens when you get bored with anything? You give up. Simply stated, monotony is not a recipe for success.
Secondly, you aren’t going to see the results you want. In order to get real results, you need to constantly challenge your body. The best way to do this is by regularly changing up your routine. I would suggest doing this every month. Find new exercises that test you again. It may take a little experimentation or guidance, but the results will be more than worth it.
You get overly frustrated when you have a bad session – it is typical to have days where you just aren’t “feeling it”. On those days, do what you can and don’t beat yourself up or get frustrated. Even the most motivated athlete has off days. You’re allowed to have them too. Don’t let it get you down and drive you away from your goals!
Not following an effective routine that properly builds muscle and BURNS FAT –
If you simply aren’t seeing the results that you want, the inclination is to throw in the towel and say strength training doesn’t work for you. The truth is that you may need some guidance on how to properly isolate each muscle group in your body.
There are several keys on turning your body into a fat burning machine through strength training. You can find effective strength training routines in many areas on the web. But for details on where to begin, try a proven program detailed on www.30in90program.com.
Remember, it takes time to get out of shape. It is also going to take some time to re-adjust and get back into shape! Don’t expect results to happen overnight. Find an effective routine and stick with it for 90 days. If you do, the results will speak for themselves.
2012年8月6日星期一
10 Common Mistakes Made by Individuals Who Engage in Stretching Exercise
1. Not warming up before stretching. Because stretching cold muscles increases your chances of injury; you should always warm up before stretching (i.e., perform activities that will increase your body temperature enough to "warm" you up sufficiently to safely begin exercising). Contrary to popular belief, stretching is not a warm-up.
2. Not stretching the muscles you’re trying to stretch. Too many people don’t stretch what they think they’re stretching because they don’t perform their flexibility exercises properly. More often than not, either they don’t know how to do a particular exercise properly, or they make an inappropriate adjustment in their body position while stretching.
3. Not watching how much pressure you place on your ligaments. Unfortunately, some people stretch their ligaments too much (rather than stretching their muscles) when performing stretching exercises. As a result, they develop excessive ligament looseness. As such, when you’re stretching, you should always avoid holding your joints in a position that places too much weight or pressure on your ligaments.
4. Not watching how much weight you place on your joint capsules. While stretching, if you place more weight on your joints than they can safely stand, you increase the likelihood that you may damage them. Accordingly, you should avoid activities that can injure your joints, such as standing toe touches.
5. Not performing a balanced stretching regimen. To avoid the consequences of stretching unequally (e.g., the muscles that receive inadequate attention tend to tighten and shorten, causing such notable conditions as rounded shoulders), it is essential that you don’t stretch in one direction without balancing out that effort by also stretching in the opposite direction.
6. Not performing each stretching exercise slowly and smoothly. You should avoid using fast, jerky, or bouncing movements when performing stretching exercises. Doing so may force your muscles to stretch to an unsafe range of motion before your nervous system has time to protect them by signaling your muscle(s) to contract.
7. Not stretching to the point of maximum extension. When you stretch, you should move your body or body segment at a controlled speed through its maximum range of motion. You reach this point when you place a mild - but not painful - stretch on the muscles. On each subsequent repetition, you should attempt to go a little bit farther, while again avoiding pain and overstretching.
8. Not performing an appropriate amount of stretching exercise. A certain degree of subjectivity exists concerning what constitutes too much or too little stretching exercise. As a rule, it is recommended that you perform stretching exercises for each of the major areas of your body. ACSM recommends that individuals perform static stretches with each stretch being held for approximately 10 to 30 seconds each. Generally, static stretches are preferred because the risk of injury is low, and they require minimal time and little assistance.
9. Not stretching often enough. At a minimum, most fitness experts recommend that stretching exercises should be performed four to five times per week, and preferably daily. As a rule, because most flexibility gains are (far too) easily lost, the basic rule of thumb is that you should stretch often.
10. Not understanding that being flexible is not synonymous with being in good shape. Flexibility is just one of the essential components of physical fitness. As such, you should combine aerobic exercise, strengthening exercises, and adherence to sound nutritional practices with your stretching exercises in order to "attain and sustain" a desirable level of fitness.
2. Not stretching the muscles you’re trying to stretch. Too many people don’t stretch what they think they’re stretching because they don’t perform their flexibility exercises properly. More often than not, either they don’t know how to do a particular exercise properly, or they make an inappropriate adjustment in their body position while stretching.
3. Not watching how much pressure you place on your ligaments. Unfortunately, some people stretch their ligaments too much (rather than stretching their muscles) when performing stretching exercises. As a result, they develop excessive ligament looseness. As such, when you’re stretching, you should always avoid holding your joints in a position that places too much weight or pressure on your ligaments.
4. Not watching how much weight you place on your joint capsules. While stretching, if you place more weight on your joints than they can safely stand, you increase the likelihood that you may damage them. Accordingly, you should avoid activities that can injure your joints, such as standing toe touches.
5. Not performing a balanced stretching regimen. To avoid the consequences of stretching unequally (e.g., the muscles that receive inadequate attention tend to tighten and shorten, causing such notable conditions as rounded shoulders), it is essential that you don’t stretch in one direction without balancing out that effort by also stretching in the opposite direction.
6. Not performing each stretching exercise slowly and smoothly. You should avoid using fast, jerky, or bouncing movements when performing stretching exercises. Doing so may force your muscles to stretch to an unsafe range of motion before your nervous system has time to protect them by signaling your muscle(s) to contract.
7. Not stretching to the point of maximum extension. When you stretch, you should move your body or body segment at a controlled speed through its maximum range of motion. You reach this point when you place a mild - but not painful - stretch on the muscles. On each subsequent repetition, you should attempt to go a little bit farther, while again avoiding pain and overstretching.
8. Not performing an appropriate amount of stretching exercise. A certain degree of subjectivity exists concerning what constitutes too much or too little stretching exercise. As a rule, it is recommended that you perform stretching exercises for each of the major areas of your body. ACSM recommends that individuals perform static stretches with each stretch being held for approximately 10 to 30 seconds each. Generally, static stretches are preferred because the risk of injury is low, and they require minimal time and little assistance.
9. Not stretching often enough. At a minimum, most fitness experts recommend that stretching exercises should be performed four to five times per week, and preferably daily. As a rule, because most flexibility gains are (far too) easily lost, the basic rule of thumb is that you should stretch often.
10. Not understanding that being flexible is not synonymous with being in good shape. Flexibility is just one of the essential components of physical fitness. As such, you should combine aerobic exercise, strengthening exercises, and adherence to sound nutritional practices with your stretching exercises in order to "attain and sustain" a desirable level of fitness.
2012年8月5日星期日
Mistakes Made by Individuals Who Engage in Stretching Exercise
1. Not warming up before stretching. Because stretching cold muscles increases your chances of injury; you should always warm up before stretching (i.e., perform activities that will increase your body temperature enough to "warm" you up sufficiently to safely begin exercising). Contrary to popular belief, stretching is not a warm-up.
2. Not stretching the muscles you’re trying to stretch. Too many people don’t stretch what they think they’re stretching because they don’t perform their flexibility exercises properly. More often than not, either they don’t know how to do a particular exercise properly, or they make an inappropriate adjustment in their body position while stretching.
3. Not watching how much pressure you place on your ligaments. Unfortunately, some people stretch their ligaments too much (rather than stretching their muscles) when performing stretching exercises. As a result, they develop excessive ligament looseness. As such, when you’re stretching, you should always avoid holding your joints in a position that places too much weight or pressure on your ligaments.
4. Not watching how much weight you place on your joint capsules. While stretching, if you place more weight on your joints than they can safely stand, you increase the likelihood that you may damage them. Accordingly, you should avoid activities that can injure your joints, such as standing toe touches.
5. Not performing a balanced stretching regimen. To avoid the consequences of stretching unequally (e.g., the muscles that receive inadequate attention tend to tighten and shorten, causing such notable conditions as rounded shoulders), it is essential that you don’t stretch in one direction without balancing out that effort by also stretching in the opposite direction.
6. Not performing each stretching exercise slowly and smoothly. You should avoid using fast, jerky, or bouncing movements when performing stretching exercises. Doing so may force your muscles to stretch to an unsafe range of motion before your nervous system has time to protect them by signaling your muscle(s) to contract.
7. Not stretching to the point of maximum extension. When you stretch, you should move your body or body segment at a controlled speed through its maximum range of motion. You reach this point when you place a mild - but not painful - stretch on the muscles. On each subsequent repetition, you should attempt to go a little bit farther, while again avoiding pain and overstretching.
8. Not performing an appropriate amount of stretching exercise. A certain degree of subjectivity exists concerning what constitutes too much or too little stretching exercise. As a rule, it is recommended that you perform stretching exercises for each of the major areas of your body. ACSM recommends that individuals perform static stretches with each stretch being held for approximately 10 to 30 seconds each. Generally, static stretches are preferred because the risk of injury is low, and they require minimal time and little assistance.
9. Not stretching often enough. At a minimum, most fitness experts recommend that stretching exercises should be performed four to five times per week, and preferably daily. As a rule, because most flexibility gains are (far too) easily lost, the basic rule of thumb is that you should stretch often.
10. Not understanding that being flexible is not synonymous with being in good shape. Flexibility is just one of the essential components of physical fitness. As such, you should combine aerobic exercise, strengthening exercises, and adherence to sound nutritional practices with your stretching exercises in order to "attain and sustain" a desirable level of fitness.
2. Not stretching the muscles you’re trying to stretch. Too many people don’t stretch what they think they’re stretching because they don’t perform their flexibility exercises properly. More often than not, either they don’t know how to do a particular exercise properly, or they make an inappropriate adjustment in their body position while stretching.
3. Not watching how much pressure you place on your ligaments. Unfortunately, some people stretch their ligaments too much (rather than stretching their muscles) when performing stretching exercises. As a result, they develop excessive ligament looseness. As such, when you’re stretching, you should always avoid holding your joints in a position that places too much weight or pressure on your ligaments.
4. Not watching how much weight you place on your joint capsules. While stretching, if you place more weight on your joints than they can safely stand, you increase the likelihood that you may damage them. Accordingly, you should avoid activities that can injure your joints, such as standing toe touches.
5. Not performing a balanced stretching regimen. To avoid the consequences of stretching unequally (e.g., the muscles that receive inadequate attention tend to tighten and shorten, causing such notable conditions as rounded shoulders), it is essential that you don’t stretch in one direction without balancing out that effort by also stretching in the opposite direction.
6. Not performing each stretching exercise slowly and smoothly. You should avoid using fast, jerky, or bouncing movements when performing stretching exercises. Doing so may force your muscles to stretch to an unsafe range of motion before your nervous system has time to protect them by signaling your muscle(s) to contract.
7. Not stretching to the point of maximum extension. When you stretch, you should move your body or body segment at a controlled speed through its maximum range of motion. You reach this point when you place a mild - but not painful - stretch on the muscles. On each subsequent repetition, you should attempt to go a little bit farther, while again avoiding pain and overstretching.
8. Not performing an appropriate amount of stretching exercise. A certain degree of subjectivity exists concerning what constitutes too much or too little stretching exercise. As a rule, it is recommended that you perform stretching exercises for each of the major areas of your body. ACSM recommends that individuals perform static stretches with each stretch being held for approximately 10 to 30 seconds each. Generally, static stretches are preferred because the risk of injury is low, and they require minimal time and little assistance.
9. Not stretching often enough. At a minimum, most fitness experts recommend that stretching exercises should be performed four to five times per week, and preferably daily. As a rule, because most flexibility gains are (far too) easily lost, the basic rule of thumb is that you should stretch often.
10. Not understanding that being flexible is not synonymous with being in good shape. Flexibility is just one of the essential components of physical fitness. As such, you should combine aerobic exercise, strengthening exercises, and adherence to sound nutritional practices with your stretching exercises in order to "attain and sustain" a desirable level of fitness.
2012年8月3日星期五
Current Trends in the Health and Fitness Industry
1. Have it your way. The proliferation of ‘‘express’’ health and fitness clubs (e.g., clubs that are relatively small in size, are focused upon convenience, have minimal equipment and amenities, and are purposely designed to be non-intimidating) will continue. Most of these clubs will attempt to carve out a specific membership niche for themselves (e.g., women-only facilities or kids’ clubs).
2. It isn’t your grandfather’s country club. In many areas of the United States, mega country clubs are being developed that offer a wide array of recreational and wellness activities for the entire family—but not golf. These sport resorts (also referred to as urban/suburban athletic clubs) are designed to take the place of the traditional country club.
3. Going for the gold. Sports performance-based coaching centers will continue to grow in both popularity and number. These centers are geared to individuals aged 8 to 18 years who want to improve their ability to compete in athletic-type activities.
4. Functional to the core. More and more clubs will rechannel the primary emphasis of their training efforts from simply offering basic aerobic and resistance training activities to focusing upon core conditioning and functional fitness.
5. Looking for the keys to commitment. Given the fact that statistics indicate that the number of individuals who have given up their club memberships exceeds the current number of 39 million club members by almost 8 million, member retention will remain an ongoing problem for the health and fitness industry.
6. Bigger is not necessarily better. The trend toward industry consolidation of health and fitness club chains apparently will continue until the industry is dominated by a few ‘‘mega chains.’’ This consolidation will result in fewer choices for consumers (which is seldom a positive occurrence).
7. Exercise is medicine. Health/ fitness clubs will continue to have an even greater medical orientation for several reasons. First and foremost, as the public becomes even more aware of the positive impact that sound exercise has upon health, the demand for such an orientation will increase. Furthermore, as the diversity of health and fitness club members continues to expand (e.g., more aged and obese individuals), the inexorable need to provide appropriate services to these ‘‘special’’ populations will necessitate a heightened medical orientation by clubs.
8. Recipe for success. In the future, the program offerings of health/fitness clubs will change as efforts to identify and develop even more popular and effective activities will continue. For example, a trend currently exists where two or more exercise modalities are blended into a single exercise activity (e.g., pilates kickboxing or yoga spin).
9. No quick fix. Unfortunately, the rush to sell nutritional supplements to unsuspecting individuals who are looking for quick and effortless solutions will continue unabated (until the time when the federal government finally decides to take action in this area). Too many clubs view the sale of these supplements as a relatively easy way to generate revenues, despite the fact that most of these supplements are simply a waste of money and are being ‘‘peddled’’ by individuals who have neither the knowledge nor the credentials to do so safely.
10. The definitions, they are a changin’. The concepts of what constitutes being ‘‘fit’’ and ‘‘fat’’ will continue to be redefined in many health and fitness clubs. Rather than looking at VO2max as the accepted indicator of fitness, club members are encouraged to use an assessment of their ability to perform selected tasks in a functional manner as a meaningful benchmark of how fit they are. By the same token, individuals concerned about their fat are evaluated to determine not only how much fat they have on their body but where it is located, as opposed to simply looking at a standard percentage body fat assessment.
2. It isn’t your grandfather’s country club. In many areas of the United States, mega country clubs are being developed that offer a wide array of recreational and wellness activities for the entire family—but not golf. These sport resorts (also referred to as urban/suburban athletic clubs) are designed to take the place of the traditional country club.
3. Going for the gold. Sports performance-based coaching centers will continue to grow in both popularity and number. These centers are geared to individuals aged 8 to 18 years who want to improve their ability to compete in athletic-type activities.
4. Functional to the core. More and more clubs will rechannel the primary emphasis of their training efforts from simply offering basic aerobic and resistance training activities to focusing upon core conditioning and functional fitness.
5. Looking for the keys to commitment. Given the fact that statistics indicate that the number of individuals who have given up their club memberships exceeds the current number of 39 million club members by almost 8 million, member retention will remain an ongoing problem for the health and fitness industry.
6. Bigger is not necessarily better. The trend toward industry consolidation of health and fitness club chains apparently will continue until the industry is dominated by a few ‘‘mega chains.’’ This consolidation will result in fewer choices for consumers (which is seldom a positive occurrence).
7. Exercise is medicine. Health/ fitness clubs will continue to have an even greater medical orientation for several reasons. First and foremost, as the public becomes even more aware of the positive impact that sound exercise has upon health, the demand for such an orientation will increase. Furthermore, as the diversity of health and fitness club members continues to expand (e.g., more aged and obese individuals), the inexorable need to provide appropriate services to these ‘‘special’’ populations will necessitate a heightened medical orientation by clubs.
8. Recipe for success. In the future, the program offerings of health/fitness clubs will change as efforts to identify and develop even more popular and effective activities will continue. For example, a trend currently exists where two or more exercise modalities are blended into a single exercise activity (e.g., pilates kickboxing or yoga spin).
9. No quick fix. Unfortunately, the rush to sell nutritional supplements to unsuspecting individuals who are looking for quick and effortless solutions will continue unabated (until the time when the federal government finally decides to take action in this area). Too many clubs view the sale of these supplements as a relatively easy way to generate revenues, despite the fact that most of these supplements are simply a waste of money and are being ‘‘peddled’’ by individuals who have neither the knowledge nor the credentials to do so safely.
10. The definitions, they are a changin’. The concepts of what constitutes being ‘‘fit’’ and ‘‘fat’’ will continue to be redefined in many health and fitness clubs. Rather than looking at VO2max as the accepted indicator of fitness, club members are encouraged to use an assessment of their ability to perform selected tasks in a functional manner as a meaningful benchmark of how fit they are. By the same token, individuals concerned about their fat are evaluated to determine not only how much fat they have on their body but where it is located, as opposed to simply looking at a standard percentage body fat assessment.
2012年8月2日星期四
3-Minute Fit Test: Pull-Up, Lunge, Press
Find yourself bored heading into the gym day and and day out? Ever look for a way to gauge your fitness level besides how much weight you can lift? Well, we asked Jay Cardiello, celebrity strength and conditioning specialist and the man behind 50 Cent's jacked physique, to create another quick 3-minute challenge. And remember, Jay is 39 years old and has had 13 major surgeries, two of which were spinal fusions, so there's no reason you can't reach his fitness level.
Did you miss Jay's first 3-minute fitness test? Don't forget to give it a go. Here's three more body weight exercises that will test your strength and willpower.
Jay Cardiello's 3-Minute Fitness Test
Complete as many reps of the following exercises as you can in 60 seconds.
1. Pull-Ups (Hands Shoulder Width Apart)
Can be considered the most basic test of upper body strength. The pull-up is an anywhere, anytime type of exercise that recruits and builds an array of muscles, which include: the latissimus dorsi, rhomboids, trapezius, deltoids, pectoralis, brachialis and triceps. The average man should be able to perform between 1 - 5 pull-ups. You should aim much higher.
2. Switching Lunge Jumps
Bigger, faster and stronger is what you will achieve by asking your legs to perform this explosive plyometric protocol. Simply stand with your feet in a traditional lunge position—with either your right or left foot forward. Then in one explosive movement, jump—not for height—and switch legs in mid-air, like a scissor. Repeat as many times as possible in 60 seconds. Note: You don't want to elevate you hips much higher than their original starting position.
3. Body Weight Shoulder Presses (Upside Down, Against the Wall)
Many CrossFit die-hards have dubbed this exercise the breaker of will. Not being able to perform one repetition alone could leave you feeling humbled and broken. Start in a head standing position as close as possible to a wall with your legs fully extended with your ankles resting against the wall. A spotter is highly recommended for safety purposes. Press your palms into the floor and drive upward until your elbows are fully extended. Retract and repeat this process as many times as possible. This protocol will tax your energy level quickly, especially since you will be performing this last. Your deltoids, trapezius and rhomboids are the primary movers of this exercise—with your forearms, triceps and core assisting in every possible way to stabilize your body as it rises and falls throughout this movement.
Did you miss Jay's first 3-minute fitness test? Don't forget to give it a go. Here's three more body weight exercises that will test your strength and willpower.
Jay Cardiello's 3-Minute Fitness Test
Complete as many reps of the following exercises as you can in 60 seconds.
1. Pull-Ups (Hands Shoulder Width Apart)
Can be considered the most basic test of upper body strength. The pull-up is an anywhere, anytime type of exercise that recruits and builds an array of muscles, which include: the latissimus dorsi, rhomboids, trapezius, deltoids, pectoralis, brachialis and triceps. The average man should be able to perform between 1 - 5 pull-ups. You should aim much higher.
2. Switching Lunge Jumps
Bigger, faster and stronger is what you will achieve by asking your legs to perform this explosive plyometric protocol. Simply stand with your feet in a traditional lunge position—with either your right or left foot forward. Then in one explosive movement, jump—not for height—and switch legs in mid-air, like a scissor. Repeat as many times as possible in 60 seconds. Note: You don't want to elevate you hips much higher than their original starting position.
3. Body Weight Shoulder Presses (Upside Down, Against the Wall)
Many CrossFit die-hards have dubbed this exercise the breaker of will. Not being able to perform one repetition alone could leave you feeling humbled and broken. Start in a head standing position as close as possible to a wall with your legs fully extended with your ankles resting against the wall. A spotter is highly recommended for safety purposes. Press your palms into the floor and drive upward until your elbows are fully extended. Retract and repeat this process as many times as possible. This protocol will tax your energy level quickly, especially since you will be performing this last. Your deltoids, trapezius and rhomboids are the primary movers of this exercise—with your forearms, triceps and core assisting in every possible way to stabilize your body as it rises and falls throughout this movement.
2012年8月1日星期三
Choosing The Best Fitness Program For You
There are almost as many fitness programs as there are fitness experts and fitness centers! One of the hottest new fitness programs today is spinning. For those of youike meho thought spinning required a loom and wool, let me explain. Spinning is a fitness program which makes use of specialized stationary bikes. It has nothing to do with turning wool into yarn. Nor does it bear any relationship to turning one body quickly around in tight circles until one is dizzy.
Spinning us an indoor cycling activity designed to tone muscles and burn fat. Beyond the typical stationary bike, spinning is an indoor group fitness program in which you bike to lively music in a row of bikes. Spinning can be as vigorous and strenuous or as slow and leisurely as you want it to be. You can increase speed and or the resistance on the bike by turning a dial while you spin. Obviously, the higher the speed and resistance the greater the fat burning and the better the muscle toning results will be.
Unlike many fitness programs touted to provide lean muscle mass, spinning requires little equipment. Because it is a class, thus a group activity, it does require that you attend a gym, fitness center, office exercise facility or anywhere spinning classes occur. My church has recently set up spinning classes in its auditorium in conjunction three parishioners who run a fitness center and wanted to give something to the church.
Other fitness programs which are hot today are aerobics, yoga, pilates and step classesll excellent ways of burning fat, providing lean muscles and toning bodies.
Pilates is fitness program which utilizes the mind to control muscles. It increases strength, flexibility, endurance as well as conditioning arms, legs and abs. Pilates improves co-ordination while building strength in back muscles. Like spinning pilates does not require much equipment. It uses a range of apparatus to guide and train the body. Mat exercises are basic to pilates. Springs provide extra resistance. Weighted exercise balls, rotating disks and resistance bands are sometimes used. A reformer (chair) and a ladder barrel are lesser-known pilates equipment.
Another popular fitness program is yoga. The goal of this program is to attain a state of perfect tranquility and spirituality. Yoga aims to improve health through controlled movement.
Body weight fitness programs make use of the body natural resistance in performing exercise routines based on the body natural movements required for daily movement including lift, thrust, squat stretch, lunge and bend. The program can be designed by a professional or created by the exerciser himself. It is strongly advised that warmups and cool downs and cardiovascular exercises by included in each routine. Bodyweight routines can be performed anywhere, any time and with no equipment. Unlike Pilates, bodyweight routines are tailored to the individual fitness level and exercise preferences. If the exerciser wishes, free weights can be added to increase resistance to tone muscles and burn fat faster.
Perennially popular and suitable for all ages and all levels of fitness is water aerobics or aqua aerobics. This is often a class activity like spinning. Also like spinning and body weights fitness programs the program allows every individual to participate to his/her level of fitness. Water aerobics uses water natural buoyancy to increase motion and decrease resistance. Like Jazzercise and spinning, water aerobics often makes use of lively music to improve mood and stimulate movement. The one drawback is that water aerobics requires a pool.
Finally, there are the new introductions to the fitness world. These include the extreme P90X, PrecisionFlex, and the Shake Weight program. Further, there are several celebrity sponsored programs available to consumers that appear to produce successful results.
With so many fitness programs available to consumers, spend time researching each of the programs to make the best choice for your fitness goals.
Fitness Programs For You!
Spinning us an indoor cycling activity designed to tone muscles and burn fat. Beyond the typical stationary bike, spinning is an indoor group fitness program in which you bike to lively music in a row of bikes. Spinning can be as vigorous and strenuous or as slow and leisurely as you want it to be. You can increase speed and or the resistance on the bike by turning a dial while you spin. Obviously, the higher the speed and resistance the greater the fat burning and the better the muscle toning results will be.
Unlike many fitness programs touted to provide lean muscle mass, spinning requires little equipment. Because it is a class, thus a group activity, it does require that you attend a gym, fitness center, office exercise facility or anywhere spinning classes occur. My church has recently set up spinning classes in its auditorium in conjunction three parishioners who run a fitness center and wanted to give something to the church.
Other fitness programs which are hot today are aerobics, yoga, pilates and step classesll excellent ways of burning fat, providing lean muscles and toning bodies.
Pilates is fitness program which utilizes the mind to control muscles. It increases strength, flexibility, endurance as well as conditioning arms, legs and abs. Pilates improves co-ordination while building strength in back muscles. Like spinning pilates does not require much equipment. It uses a range of apparatus to guide and train the body. Mat exercises are basic to pilates. Springs provide extra resistance. Weighted exercise balls, rotating disks and resistance bands are sometimes used. A reformer (chair) and a ladder barrel are lesser-known pilates equipment.
Another popular fitness program is yoga. The goal of this program is to attain a state of perfect tranquility and spirituality. Yoga aims to improve health through controlled movement.
Body weight fitness programs make use of the body natural resistance in performing exercise routines based on the body natural movements required for daily movement including lift, thrust, squat stretch, lunge and bend. The program can be designed by a professional or created by the exerciser himself. It is strongly advised that warmups and cool downs and cardiovascular exercises by included in each routine. Bodyweight routines can be performed anywhere, any time and with no equipment. Unlike Pilates, bodyweight routines are tailored to the individual fitness level and exercise preferences. If the exerciser wishes, free weights can be added to increase resistance to tone muscles and burn fat faster.
Perennially popular and suitable for all ages and all levels of fitness is water aerobics or aqua aerobics. This is often a class activity like spinning. Also like spinning and body weights fitness programs the program allows every individual to participate to his/her level of fitness. Water aerobics uses water natural buoyancy to increase motion and decrease resistance. Like Jazzercise and spinning, water aerobics often makes use of lively music to improve mood and stimulate movement. The one drawback is that water aerobics requires a pool.
Finally, there are the new introductions to the fitness world. These include the extreme P90X, PrecisionFlex, and the Shake Weight program. Further, there are several celebrity sponsored programs available to consumers that appear to produce successful results.
With so many fitness programs available to consumers, spend time researching each of the programs to make the best choice for your fitness goals.
Fitness Programs For You!
2012年7月31日星期二
Ab Workout Device - The Mxr Ab Workout Makes Exercising Safer
The MXR Ab Workouts Release And First Reviews
The AB-MXR launched into King's Road Sporting Club on 8th November, 2011. Dust PR assembled a gathering to commemorate the very first store for the AB-MXR sporting a mixture of clients, customers, fitness trainers, health clubs as well as mass media in attendance.
The window of the store was taken over to produce a strong affect for passers-by through building a pyramid of product containers and suspending AB-MXR Workouts from the ceiling - along with models undertaking routines! This received plenty of interest and had the people walking by asking questions about the item and wanting to know more.
There have been product demos going on in store with models showcasing the full range of workout routines that you can do using the AB-MXR workout, which created talkability at the event and Joanna, the KRSC staff as well as the Public relations agency were readily available to answer the guest's questions.
Joanna gave a speech with regards to the evolution of the product and the thought process and inventiveness about the concept. Chiropractor Doctor Mikael Porath Petersen additionally said a few words about the health and fitness benefits of the AB-MXR workout, since it was his input that produced the perfect cervical support for the neck. Right after people were scrambling to the tills!
The actual event was a great success, and the AB-MXR Workouts were flying off the racks all night!
The MXR Ab Work out is now so well liked, that even the Daily Mail are giving it a fantastic evaluation as revealed here...
"Flat stomach? No sweat... A brand-new piece of apparatus offers to make sit-ups simpler, more effective and in fact entertaining, thanks to The AB-MXR work out.
Sit-ups pose a problem. It will take only ten of them before your neck aches, so we stop trying before were anywhere near to a toned belly.
Yet a brand new piece of apparatus promises to make ab crunches easier, more efficient and, whisper this, actually enjoyable.
Developed by health and fitness coach Joanna Kabbani, the AB-MXR workout is designed to support the neck, so your sit-ups really focus on your abdominal fat. Its also well suited for rehabilitation. According to Joanna, you only need to use it for five minutes each day.
Cynical, I joined up with her for a work out. The gadget is weighted (up to 3kg), along with small grips, and its molded to cushion your head and neck.
It has been tested by chiropractor Dr Mikael Porath Petersen from Optimal Spine Medical center, who points out: It assists you to carry out symmetrical workout routines effectively and securely.
Straight off I managed 15 sit-ups without any of my typical straining - I felt balanced and in control.
I took the 1kg model home to test. It was simple to maneuver around the house and, in spite of being a whiplash victim, I was given the confidence that I was working out correctly. Its an excellent bit of kit - although I might need more than five minutes with it before Im bikini ready..."
The AB-MXR launched into King's Road Sporting Club on 8th November, 2011. Dust PR assembled a gathering to commemorate the very first store for the AB-MXR sporting a mixture of clients, customers, fitness trainers, health clubs as well as mass media in attendance.
The window of the store was taken over to produce a strong affect for passers-by through building a pyramid of product containers and suspending AB-MXR Workouts from the ceiling - along with models undertaking routines! This received plenty of interest and had the people walking by asking questions about the item and wanting to know more.
There have been product demos going on in store with models showcasing the full range of workout routines that you can do using the AB-MXR workout, which created talkability at the event and Joanna, the KRSC staff as well as the Public relations agency were readily available to answer the guest's questions.
Joanna gave a speech with regards to the evolution of the product and the thought process and inventiveness about the concept. Chiropractor Doctor Mikael Porath Petersen additionally said a few words about the health and fitness benefits of the AB-MXR workout, since it was his input that produced the perfect cervical support for the neck. Right after people were scrambling to the tills!
The actual event was a great success, and the AB-MXR Workouts were flying off the racks all night!
The MXR Ab Work out is now so well liked, that even the Daily Mail are giving it a fantastic evaluation as revealed here...
"Flat stomach? No sweat... A brand-new piece of apparatus offers to make sit-ups simpler, more effective and in fact entertaining, thanks to The AB-MXR work out.
Sit-ups pose a problem. It will take only ten of them before your neck aches, so we stop trying before were anywhere near to a toned belly.
Yet a brand new piece of apparatus promises to make ab crunches easier, more efficient and, whisper this, actually enjoyable.
Developed by health and fitness coach Joanna Kabbani, the AB-MXR workout is designed to support the neck, so your sit-ups really focus on your abdominal fat. Its also well suited for rehabilitation. According to Joanna, you only need to use it for five minutes each day.
Cynical, I joined up with her for a work out. The gadget is weighted (up to 3kg), along with small grips, and its molded to cushion your head and neck.
It has been tested by chiropractor Dr Mikael Porath Petersen from Optimal Spine Medical center, who points out: It assists you to carry out symmetrical workout routines effectively and securely.
Straight off I managed 15 sit-ups without any of my typical straining - I felt balanced and in control.
I took the 1kg model home to test. It was simple to maneuver around the house and, in spite of being a whiplash victim, I was given the confidence that I was working out correctly. Its an excellent bit of kit - although I might need more than five minutes with it before Im bikini ready..."
2012年7月30日星期一
What Supplements To Take In Your 3day Workout Routine
Taking supplements to help you in your 3day workout routine is a very serious topic. It is hard enough to find bodybuilding routines that work, let alone finding the exact tools that give you the boost to power through your 3day workout routine. The problem is that supplements are a very lucrative business and a lot of money is made off of these drugs. Most people trying to find bodybuilding routines that work or have a 3day workout routine at one point or another are exposed to supplements.
So here is what you need to know to really get results out of your workout. On average most people who start a 3day workout routine or a diet plan or gym training fail within the first three months. Thats right, within 3 months it is all over. Coincidently, most transformation competitions are held over 12 weeks. Isnt that interesting! Supplement companies also know that if they provide a product that does nothing, but the user experienced some sort of result, they will keep on buying rather than mess with a good thing. So how does that help you with your 3day workout routine?
What people need to realize is that supplements are there to help; they are there to assist you. The drug companies have all but convinced us that they are just about the real reason you have muscles. The real truth is the majority of supplements are rubbish. Yes there are some you can introduce into your 3day workout routine. But the majority will not make any difference what so ever. What does make all the difference is proper training and a good healthy and balanced nutrition. If you are struggling to gain muscle you need to look at that and not supplements!
So which supplements do actually help with a 3day workout routine? The first must be an anti oxidant. Anti oxidants are responsible for fighting free radicals and will keep you at optimal functionality. This is a must have and there are two ways to introduce this supplement into your 3day workout routine. Eat more fruit and get a very good multi vitamin. Thats it. The only other supplement you will need is a protein powder. Preferably a whey protein powder because of its excellent amino acid profile. That is the only two supplements you really need.
So here is what you need to know to really get results out of your workout. On average most people who start a 3day workout routine or a diet plan or gym training fail within the first three months. Thats right, within 3 months it is all over. Coincidently, most transformation competitions are held over 12 weeks. Isnt that interesting! Supplement companies also know that if they provide a product that does nothing, but the user experienced some sort of result, they will keep on buying rather than mess with a good thing. So how does that help you with your 3day workout routine?
What people need to realize is that supplements are there to help; they are there to assist you. The drug companies have all but convinced us that they are just about the real reason you have muscles. The real truth is the majority of supplements are rubbish. Yes there are some you can introduce into your 3day workout routine. But the majority will not make any difference what so ever. What does make all the difference is proper training and a good healthy and balanced nutrition. If you are struggling to gain muscle you need to look at that and not supplements!
So which supplements do actually help with a 3day workout routine? The first must be an anti oxidant. Anti oxidants are responsible for fighting free radicals and will keep you at optimal functionality. This is a must have and there are two ways to introduce this supplement into your 3day workout routine. Eat more fruit and get a very good multi vitamin. Thats it. The only other supplement you will need is a protein powder. Preferably a whey protein powder because of its excellent amino acid profile. That is the only two supplements you really need.
2012年7月29日星期日
Unique Mma Workout Tips
The recent explosion of mixed martial arts has motivated many people to take their new found interest in the sport to the next level. The majority of fight gyms offer classes in boxing, muay thai, brazillian jiu jitsu and wrestling. What most of them do not address is the sport-specific unique strength and conditioning exercises.
Here are three guidelines for you to consider when planning your workout programme:
1: Train your core- There is much more to core training than just sit-ups and push-ups. The power and speed of your punches, kicks and throws are all focused on the rotary strength of your of your core. The core region really is the central strength of your body and your MMA workouts should mainly consist of these unique exercises. The muscles of the body function together as a kinetic chain, and you are only as strong as your weakest link, since your core is involved in basically every movement you do inside the octagon, your weaknesses will completely throw you off your game and have a negative effect on your performance.
2: Perform only sport-specific exercises- If you want to be a fighter, you'll have to stop doing those old bodybuilding workouts. Your workouts should consist of mainly multi-joint exercises that will carry over to your performance in the cage. So when you're about to start your next exercise ask yourself, what aspect of MMA will this help me with? if the exercise does not exactly simulate a specific movement, replace it with an exercise that does.
3: Vary your training intensity- Fighting is performed at a very high intensity, so your training should always mimic this. You can achieve this through high intensity interval training. The purpose of this training is to increase your tolerance level to the build up of lactic acid. For example, vary your running training, do a long distance slow jog in the morning, around six miles, and in the afternoon, do interval sprints which involves sprinting at your maximum speed for a short distance, I would suggest 50 metre sprints, this will build your explosiveness and stamina.
Here are three guidelines for you to consider when planning your workout programme:
1: Train your core- There is much more to core training than just sit-ups and push-ups. The power and speed of your punches, kicks and throws are all focused on the rotary strength of your of your core. The core region really is the central strength of your body and your MMA workouts should mainly consist of these unique exercises. The muscles of the body function together as a kinetic chain, and you are only as strong as your weakest link, since your core is involved in basically every movement you do inside the octagon, your weaknesses will completely throw you off your game and have a negative effect on your performance.
2: Perform only sport-specific exercises- If you want to be a fighter, you'll have to stop doing those old bodybuilding workouts. Your workouts should consist of mainly multi-joint exercises that will carry over to your performance in the cage. So when you're about to start your next exercise ask yourself, what aspect of MMA will this help me with? if the exercise does not exactly simulate a specific movement, replace it with an exercise that does.
3: Vary your training intensity- Fighting is performed at a very high intensity, so your training should always mimic this. You can achieve this through high intensity interval training. The purpose of this training is to increase your tolerance level to the build up of lactic acid. For example, vary your running training, do a long distance slow jog in the morning, around six miles, and in the afternoon, do interval sprints which involves sprinting at your maximum speed for a short distance, I would suggest 50 metre sprints, this will build your explosiveness and stamina.
2012年7月27日星期五
This Enjoyable Cardio Workout Will Melt Away Fat
A good cardio workout can be a great way to get your body in shape and shed any unwanted fat that's hanging around your body. The problem though, is that many people have it completely wrong! Certain types of cardio can be detrimental to your workout goals, while others can seriously boost your results. This cardio workout will have you shedding pounds fast.
When you hear the word cardio, don't automatically relate the word "treadmill" with it. In fact, the farther you stay away from the treadmill the better results you'll likely have. They do have their place, but treadmills are known to be boring and tedious, which gets you in the wrong mindset right from the start.
Instead of making your cardio workout boring and a chore that you don't want to do, find something that you enjoy and do that. I've found that hiking through the woods is one of the best, and most enjoyable cardio workouts there is. Plus it's really easy on your joints.
Not only do you get to enjoy God's creation, but you also get a great workout. Even though you're moving at a pretty slow pace, hiking up an incline will do wonders for your body. Since hiking is a fairly intense activity it will break down your muscle tissue, which in turn boosts your metabolism for up to two days after your workout.
This basically forces your body to burn extra calories 24/7, even when you're not exercising. If you absolutely can't get out onto a path in the woods to go hiking on, you can use the treadmill to get your cardio workout. Just take it slower and raise it to a high incline and you'll reap the same results, but without the beautiful surroundings.
When you hear the word cardio, don't automatically relate the word "treadmill" with it. In fact, the farther you stay away from the treadmill the better results you'll likely have. They do have their place, but treadmills are known to be boring and tedious, which gets you in the wrong mindset right from the start.
Instead of making your cardio workout boring and a chore that you don't want to do, find something that you enjoy and do that. I've found that hiking through the woods is one of the best, and most enjoyable cardio workouts there is. Plus it's really easy on your joints.
Not only do you get to enjoy God's creation, but you also get a great workout. Even though you're moving at a pretty slow pace, hiking up an incline will do wonders for your body. Since hiking is a fairly intense activity it will break down your muscle tissue, which in turn boosts your metabolism for up to two days after your workout.
This basically forces your body to burn extra calories 24/7, even when you're not exercising. If you absolutely can't get out onto a path in the woods to go hiking on, you can use the treadmill to get your cardio workout. Just take it slower and raise it to a high incline and you'll reap the same results, but without the beautiful surroundings.
2012年7月26日星期四
The Best Workout Headphones - Make Exercise Fun
Looking for the best workout headphones is something all of us fitness fanatics are desperately trying to find. From my experience music is a must have when I"m doing exercises that include: jogging, cycling, heavy bag workout and skipping. The biggest problem I found was the constant need to put my earphones back into my ears.
The solution was simply, bin the basic headphones which came with my mp3 player and buy some headphones designed to be used during my workouts.
You have a multiple choice of workout headphones to choose from, so it all comes down to what is comfortable for you. I personally use Sennheiser in ear (ear canal) headphones with come with 3 different sizes of foam padding so people have a choice to find which one is more comfortable in their ears. These fit perfectly and don"t come out unless I accidentally pull on the wire. At first they were a little uncomfortable but now I consider them the best set of workout headphones I have used.
For the sporty people, a good option is the headband type of headphones; these keep the wires out of the way to avoid accidentally pulling on the wire and are very good and staying in your ears during a high intensity workout.
No matter what sports you do you will be able to find some headphones which will enable you to listen to your favourite music for that extra boost.
Check out the many reviews online on the many various brands and models which are available to you. Although a little more expensive why not take a look at some wireless headphones; these headphones can be big and bulky so not the best fashion accessory. Just make sure you find some earphones which provide quality sound through them; no point owning a brand new iPod with your favorite music and your brand new workout headphones only offer you poor sound quality.
The solution was simply, bin the basic headphones which came with my mp3 player and buy some headphones designed to be used during my workouts.
You have a multiple choice of workout headphones to choose from, so it all comes down to what is comfortable for you. I personally use Sennheiser in ear (ear canal) headphones with come with 3 different sizes of foam padding so people have a choice to find which one is more comfortable in their ears. These fit perfectly and don"t come out unless I accidentally pull on the wire. At first they were a little uncomfortable but now I consider them the best set of workout headphones I have used.
For the sporty people, a good option is the headband type of headphones; these keep the wires out of the way to avoid accidentally pulling on the wire and are very good and staying in your ears during a high intensity workout.
No matter what sports you do you will be able to find some headphones which will enable you to listen to your favourite music for that extra boost.
Check out the many reviews online on the many various brands and models which are available to you. Although a little more expensive why not take a look at some wireless headphones; these headphones can be big and bulky so not the best fashion accessory. Just make sure you find some earphones which provide quality sound through them; no point owning a brand new iPod with your favorite music and your brand new workout headphones only offer you poor sound quality.
2012年7月25日星期三
How to Build a Quality 10 Minute Workout
The first step to reaching a ten minute workout is to set up 3-4 exercises in a circuit type format. So no more of these what I call "baseball game workouts" where you do a little bit of something and then sit or rest for a bit. It's one exercise right after another as quick and easy as 1-2-3-4.
The exercise equipment selection is very important because some exercises can take time and energy to set up so it will pay to stick to anything that requires almost no set up time. Body weight exercises and calisthenics are a perfect example because you just jump into position and get to it. Another great type of exercise is something that is based on lifting a solid free weight. So a dumbbell or two or a sandbag should do the trick.
Finally we want to use exercises that use as much muscle as possible. Instead of working small areas of the body (like the biceps with a set of curls) it is much faster to use a row or chin up to hit the biceps, the back, shoulders and core. Plus you might hit the legs and hips at the same time if you are doing a pulling motion that involves picking up a weight from the floor. These compound movements not only get more muscle working in a shorter period of time, but can also bring about a cardiovascular style of exercise to your workout so you not only gain a strength workout but a cardio workout as well.
So there are your basic rules; simply set up simple and easy to set up compound movements into a circuit style and rip through it for 10 minutes. The next time you find yourself short on time or energy just use these guidelines and you'll be finished with a quality workout in no time.
Free Bonus: As a free service I send out free weekly pre-made 10 minute workout through my newsletter; The Fit Rebel Free Press.
The exercise equipment selection is very important because some exercises can take time and energy to set up so it will pay to stick to anything that requires almost no set up time. Body weight exercises and calisthenics are a perfect example because you just jump into position and get to it. Another great type of exercise is something that is based on lifting a solid free weight. So a dumbbell or two or a sandbag should do the trick.
Finally we want to use exercises that use as much muscle as possible. Instead of working small areas of the body (like the biceps with a set of curls) it is much faster to use a row or chin up to hit the biceps, the back, shoulders and core. Plus you might hit the legs and hips at the same time if you are doing a pulling motion that involves picking up a weight from the floor. These compound movements not only get more muscle working in a shorter period of time, but can also bring about a cardiovascular style of exercise to your workout so you not only gain a strength workout but a cardio workout as well.
So there are your basic rules; simply set up simple and easy to set up compound movements into a circuit style and rip through it for 10 minutes. The next time you find yourself short on time or energy just use these guidelines and you'll be finished with a quality workout in no time.
Free Bonus: As a free service I send out free weekly pre-made 10 minute workout through my newsletter; The Fit Rebel Free Press.
2012年7月24日星期二
Marta Montenegro: Get “Farm Strong” with this Workout
I grew up spending every spring vacation at my family’s farm -- chasing pigs, hand picking crops, milking cows, riding horses and doing other ranch activities that left me exhausted without ever touching a dumbbell.
Men in their 50s who looked like they were in their 30s were a common site on the the farm. The women were toned because they worked just as hard as the men. Dieting or weight loss was never part of a discussion. It was more common to take someone to the hospital because of an incident with an animal – hardly ever because someone was sick. The truth is, most of these people I knew on the farm died from natural causes.
If you need evidence from the athletic world, at the 2000 Olympics in Sydney, U.S. wrestler Rulon Gardner, a Wyoming farm boy, made a name for himself by defeating a much-favored Russian wrestler Aleksandr Karelin, who had never lost a match in over a decade before meeting Gardner in that gold medal contest. Karelin, of course, had access to the most state-of-the-art training facilities and advice in the world.
Vigorous job
It makes sense. Farmers are generally physically active at least six hours a day. They eat grass-fed meat, free-range chicken and eggs, beans and lentils, fresh milk, and vegetables and fruits from their home. Talk about eating local.
A recent study published by The Journal of Physical Activity & Health examined the relationship between the heavy carrying and lifting that farmers do and their overall physical condition. The majority of the sample studied exceeded the national physical activity guidelines for vigorous and muscle-strengthening exercise.
Activities considered ones of vigorous intensity by the American College of Sports Medicine are greater than six METs (Metabolic Equivalent) which is a reflection of how much energy is being expended, meaning that you’re working out at six times your resting metabolic rate – the energy expended at rest.
We can get the benefits of a farm workout
Even though the agricultural lifestyle is less common these days, we can mimic the farmer’s moves without much equipment. A barbell and/or dumbbells will be all what you need to train your whole body and tackle both the cardiovascular and neuro-muscular system, a combination that helps increase lean body mass and reduce body fat.
Sweat hard!
There are 3 super-set: two exercises performed one after another.
Rest at the end of each super-set for 60-90s.
Repeat each super-set 2-3 times.
Do the number of reps indicated in each exercise.
Some of the exercises are more power moves, which means that force and speed apply. Perform them smoothly and in control.
Exercises can be done with barbell, dumbbells and a pulley machine/or tubing.
Make sure that the last two reps are really hard to perform.
Do a general warm-up and an overall stretch at the end.
Marta Montenegro is an exercise physiologist, certified strength and conditioning coach and master trainer, who teaches as an adjunct professor at Florida International University. Marta has developed her own system of exercises used by professional athletes. Her personal website, martamontenegro.com, combines fitness, nutrition and health tips, exercise routines, recipes and the latest news to help you change your life but not your lifestyle. She was the founder of nationally awarded SOBeFiT magazine and the fitness DVD series Montenegro Method.
Men in their 50s who looked like they were in their 30s were a common site on the the farm. The women were toned because they worked just as hard as the men. Dieting or weight loss was never part of a discussion. It was more common to take someone to the hospital because of an incident with an animal – hardly ever because someone was sick. The truth is, most of these people I knew on the farm died from natural causes.
If you need evidence from the athletic world, at the 2000 Olympics in Sydney, U.S. wrestler Rulon Gardner, a Wyoming farm boy, made a name for himself by defeating a much-favored Russian wrestler Aleksandr Karelin, who had never lost a match in over a decade before meeting Gardner in that gold medal contest. Karelin, of course, had access to the most state-of-the-art training facilities and advice in the world.
Vigorous job
It makes sense. Farmers are generally physically active at least six hours a day. They eat grass-fed meat, free-range chicken and eggs, beans and lentils, fresh milk, and vegetables and fruits from their home. Talk about eating local.
A recent study published by The Journal of Physical Activity & Health examined the relationship between the heavy carrying and lifting that farmers do and their overall physical condition. The majority of the sample studied exceeded the national physical activity guidelines for vigorous and muscle-strengthening exercise.
Activities considered ones of vigorous intensity by the American College of Sports Medicine are greater than six METs (Metabolic Equivalent) which is a reflection of how much energy is being expended, meaning that you’re working out at six times your resting metabolic rate – the energy expended at rest.
We can get the benefits of a farm workout
Even though the agricultural lifestyle is less common these days, we can mimic the farmer’s moves without much equipment. A barbell and/or dumbbells will be all what you need to train your whole body and tackle both the cardiovascular and neuro-muscular system, a combination that helps increase lean body mass and reduce body fat.
Sweat hard!
There are 3 super-set: two exercises performed one after another.
Rest at the end of each super-set for 60-90s.
Repeat each super-set 2-3 times.
Do the number of reps indicated in each exercise.
Some of the exercises are more power moves, which means that force and speed apply. Perform them smoothly and in control.
Exercises can be done with barbell, dumbbells and a pulley machine/or tubing.
Make sure that the last two reps are really hard to perform.
Do a general warm-up and an overall stretch at the end.
Marta Montenegro is an exercise physiologist, certified strength and conditioning coach and master trainer, who teaches as an adjunct professor at Florida International University. Marta has developed her own system of exercises used by professional athletes. Her personal website, martamontenegro.com, combines fitness, nutrition and health tips, exercise routines, recipes and the latest news to help you change your life but not your lifestyle. She was the founder of nationally awarded SOBeFiT magazine and the fitness DVD series Montenegro Method.
2012年7月23日星期一
Strictly Come Dancing: Check out Holly Valance’s weight gain – you need to dance again I think!
Holly Valance did not win 2011′s Strictly Come Dancing and we think that she might have been so upset that she is comfort eating – have a look at the photos! The Kiss Kiss singer has been spotted by our sister site, StyleJacking, looking a little heavier than she was at the end of last year. This is typical of Strictly stars, it is such an intense workout that when you stop, it can be difficult for your body not to react to the drop in metabolism.
The 28-year-old actress and reality TV star was spotted this week eating lunch with Nick Candy in what StyleJacking calls, “…an awful, and unflattering, white outfit.” It could be that the outfit made her look heavier than she is but we know that Holly has battled with her weight before, she has talked about it on many occasions, in various articles.
Everyone knows that unless you are completely fat free, you step away from a full white outfit and stick to black!
It is only a few months since Valance got voted off Strictly in the semi-finals and it has been a busy time for her. Holly got engaged in the Maldives just before Christmas so StyleJacking is predicting a well timed workout DVD or dramatic weight loss in advance of the wedding in 2013. Reality TV stars, as we know, do this all the time – Lauren Goodger, Jennifer Elison, Kerry Katona.
The couple gave the strangest reason for waiting until 2013 for the ceremony, they wanted to wait until the Queen’s Jubilee and Olympics were over – how strange!
The 28-year-old actress and reality TV star was spotted this week eating lunch with Nick Candy in what StyleJacking calls, “…an awful, and unflattering, white outfit.” It could be that the outfit made her look heavier than she is but we know that Holly has battled with her weight before, she has talked about it on many occasions, in various articles.
Everyone knows that unless you are completely fat free, you step away from a full white outfit and stick to black!
It is only a few months since Valance got voted off Strictly in the semi-finals and it has been a busy time for her. Holly got engaged in the Maldives just before Christmas so StyleJacking is predicting a well timed workout DVD or dramatic weight loss in advance of the wedding in 2013. Reality TV stars, as we know, do this all the time – Lauren Goodger, Jennifer Elison, Kerry Katona.
The couple gave the strangest reason for waiting until 2013 for the ceremony, they wanted to wait until the Queen’s Jubilee and Olympics were over – how strange!
2012年7月17日星期二
Exercise at Home Cheaply
Working out in a public gym is not for everybody. No worries because you can still exercise at home, and get great results for a lot less money than a health club membership.
A public gym is not a prerequisite for achieving excellent fitness program results. The fact is you can get as good, or even better workouts in the comfort of your own home without having to purchase all the equipment found in public facilities.
There are many reasons you would want to workout at home. First off, it can be extremely inexpensive, convenient, and a huge time savor. Also, privacy is a major attraction.
Let's face it, time is a factor these days. A great way to save time is by working out at home. You are then effectively saving time on the drive, and avoiding the wait between machines.
So do you need a huge home gym to enjoy results? The answer is no! As a matter of fact, you can exercise at home for a ridiculously small investment, even in your living room. No, you don't need a basement full of individual station machines in order to positively change your body. Most people can get away with using a theraband, dumbells, and their own body weight in order to get an effective workout.
Such exercises as squats, lunges, stair climbing, and pushups are a few movements you can do. So forget all the expensive equipment! You should be able to invest less than $100, and have a great home gym.
Here is what I recommend:
1) A couple of sets of dumbells.
2) A theraband for resistance.
3) A Swiss ball.
Surprise! In addition to your bodyweight, that is all you really need to get great fitness program results.
The other aspect of exercise at home is setting yourself up for a positive experience. I recommend designating a specific area where you are going to do your exercises. This area should be a place where you will not be disturbed. You should also carefully plan your exercise program prior to starting, and schedule your workouts on your calendar to maintain consistency.
Exercising in a local gym, or health club is not necessary for achieving excellent fitness program results. I'm sure you now realize that it is very effective, efficient, and inexpensive to exercise at home. So designate your home fitness area, and get moving.
A public gym is not a prerequisite for achieving excellent fitness program results. The fact is you can get as good, or even better workouts in the comfort of your own home without having to purchase all the equipment found in public facilities.
There are many reasons you would want to workout at home. First off, it can be extremely inexpensive, convenient, and a huge time savor. Also, privacy is a major attraction.
Let's face it, time is a factor these days. A great way to save time is by working out at home. You are then effectively saving time on the drive, and avoiding the wait between machines.
So do you need a huge home gym to enjoy results? The answer is no! As a matter of fact, you can exercise at home for a ridiculously small investment, even in your living room. No, you don't need a basement full of individual station machines in order to positively change your body. Most people can get away with using a theraband, dumbells, and their own body weight in order to get an effective workout.
Such exercises as squats, lunges, stair climbing, and pushups are a few movements you can do. So forget all the expensive equipment! You should be able to invest less than $100, and have a great home gym.
Here is what I recommend:
1) A couple of sets of dumbells.
2) A theraband for resistance.
3) A Swiss ball.
Surprise! In addition to your bodyweight, that is all you really need to get great fitness program results.
The other aspect of exercise at home is setting yourself up for a positive experience. I recommend designating a specific area where you are going to do your exercises. This area should be a place where you will not be disturbed. You should also carefully plan your exercise program prior to starting, and schedule your workouts on your calendar to maintain consistency.
Exercising in a local gym, or health club is not necessary for achieving excellent fitness program results. I'm sure you now realize that it is very effective, efficient, and inexpensive to exercise at home. So designate your home fitness area, and get moving.
2012年7月16日星期一
Reasons For Why You Should Eat Fruits and Vegetables
When people are forming their daily diet habits, they usually favor meats, proteins and carbohydrates. Furthermore, our modern style of living also pressures us into eating lots of fast foods and deep fried or micro waved foods. However, all of this takes a toll in our bodies and most people end up with various diseases such as Type II Diabetes, Hypertension, Kidney Failure and various other illnesses caused by the weakening of the immune system.
Hence, you should change your daily eating habits, so that you can become more healthier and fitter. This means that you should incorporate more servings of fruits and vegetables into your daily diet. Physicians recommend that 3 to 6 servings of vegetables and fruits should be included in your daily meals.
Most importantly dark green vegetables and dark colored fruits (such as blueberries, strawberries etc) contain flavonoids which are important substances that help our bodies to protect against various forms of cancer. One such reason for this is because of the fact that human bodies are engineered inherently to be vegetarians as meat eating was not apparent until well after the Ice Age. Until that time human beings lived as gatherers versus living as hunters which became apparent after the Ice Age.
Vegetables and fruits also contain important nutrients and anti oxidants that are very important to the functioning of your body's immune system. These antioxidants and nutrients include such items like Vitamin A, Vitamin C, Vitamin E, Selenium and Zinc.
Eating of fruits and vegetables are also important due to the fact that they allow your body's hunger process to be sated more faster compared to eating proteins and fats. Also compared to other forms of food, vegetables and fruits also contain fiber which is beneficial to your body and this also allows them to be absorbed more slowly in to your blood stream.
Hence, you should change your daily eating habits, so that you can become more healthier and fitter. This means that you should incorporate more servings of fruits and vegetables into your daily diet. Physicians recommend that 3 to 6 servings of vegetables and fruits should be included in your daily meals.
Most importantly dark green vegetables and dark colored fruits (such as blueberries, strawberries etc) contain flavonoids which are important substances that help our bodies to protect against various forms of cancer. One such reason for this is because of the fact that human bodies are engineered inherently to be vegetarians as meat eating was not apparent until well after the Ice Age. Until that time human beings lived as gatherers versus living as hunters which became apparent after the Ice Age.
Vegetables and fruits also contain important nutrients and anti oxidants that are very important to the functioning of your body's immune system. These antioxidants and nutrients include such items like Vitamin A, Vitamin C, Vitamin E, Selenium and Zinc.
Eating of fruits and vegetables are also important due to the fact that they allow your body's hunger process to be sated more faster compared to eating proteins and fats. Also compared to other forms of food, vegetables and fruits also contain fiber which is beneficial to your body and this also allows them to be absorbed more slowly in to your blood stream.
2012年7月15日星期日
The Many Benefits of Mini Trampoline Exercises
Mini Trampoline Exercises
Rebound exercise, also generally known as rebounding, is a form of low-impact exercise on a mini trampoline called a rebounder. This type of exercise is advocated by numerous health and fitness professionals because has both physical and mental as well as many other benefits. It is an easy way to exercise which can be done by practically anybody, irrespective of age, level of fitness, or physical ailments. A few good examples of mini trampoline exercises include things like running in place, jumping rope, and jumping jacks, as well as many others.
It works each and every group of muscles in order to sculpt and strengthen the whole body. Rebounder exercises are considerably less dangerous than most other exercises, because the cushion of the rebounder soaks up the majority of the impact. It really is fantastic for those who have joint and back issues. The advantages of rebounding routines on a mini trampoline are well known for aiding in weight loss, strength training without building bulk, and so much more.
Mini trampoline exercises are quickly becoming the best option for all types of individuals because of the rebounder's power to strengthen and sculpt the body. Virtually every single group of muscles is pushed throughout the workout, especially the core muscles. Including small weights or jumping rope while on the mini trampoline intensifies the training even more.
Rebounder workouts also improve the metabolism, helping an individual lose even more weight. They are reasonably priced and transportable, which makes them a perfect piece of home fitness equipment. Including rebounding exercise is an easy way to create a complete weight loss program.
The key benefits of rebounding exercise is not only limited to the physical, it also actively works to improve the overall performance of the brain and relieve tension. It also has a wonderful meditation type effect. It helps balance the mind and body by stabilizing the central nervous system, anyone who rebounds, on a regular basis, is much more protected from the tensions and pressures caused by our modern day lifestyle.
Rebounder exercises offer a hassle-free type of whole body training. First-timers to experienced athletes to the elderly can use them to improve the cardiovascular system and physical endurance. Training on the trampoline can also help protect against coronary disease, while reducing cholesterol levels, as well as lowering blood pressure levels.
Rebound exercise, also generally known as rebounding, is a form of low-impact exercise on a mini trampoline called a rebounder. This type of exercise is advocated by numerous health and fitness professionals because has both physical and mental as well as many other benefits. It is an easy way to exercise which can be done by practically anybody, irrespective of age, level of fitness, or physical ailments. A few good examples of mini trampoline exercises include things like running in place, jumping rope, and jumping jacks, as well as many others.
It works each and every group of muscles in order to sculpt and strengthen the whole body. Rebounder exercises are considerably less dangerous than most other exercises, because the cushion of the rebounder soaks up the majority of the impact. It really is fantastic for those who have joint and back issues. The advantages of rebounding routines on a mini trampoline are well known for aiding in weight loss, strength training without building bulk, and so much more.
Mini trampoline exercises are quickly becoming the best option for all types of individuals because of the rebounder's power to strengthen and sculpt the body. Virtually every single group of muscles is pushed throughout the workout, especially the core muscles. Including small weights or jumping rope while on the mini trampoline intensifies the training even more.
Rebounder workouts also improve the metabolism, helping an individual lose even more weight. They are reasonably priced and transportable, which makes them a perfect piece of home fitness equipment. Including rebounding exercise is an easy way to create a complete weight loss program.
The key benefits of rebounding exercise is not only limited to the physical, it also actively works to improve the overall performance of the brain and relieve tension. It also has a wonderful meditation type effect. It helps balance the mind and body by stabilizing the central nervous system, anyone who rebounds, on a regular basis, is much more protected from the tensions and pressures caused by our modern day lifestyle.
Rebounder exercises offer a hassle-free type of whole body training. First-timers to experienced athletes to the elderly can use them to improve the cardiovascular system and physical endurance. Training on the trampoline can also help protect against coronary disease, while reducing cholesterol levels, as well as lowering blood pressure levels.
2012年7月13日星期五
Lose Weight Quickly With Martial Arts
If you are looking to lose weight quickly, it may be time for you to take up martial arts. You can choose from several different forms of the exercise, based on what is being offered, times available and cost. Men and women can work on their cardio fitness, as well as lean muscle mass and hand-eye coordination. Practicing the sport can also do wonders for your overall state-of-mind. If you are unfamiliar with the Eastern discipline, you can simply start out slow until you pick up the basic moves and begin to burn plenty of belly fat.
Martial arts are fantastic for quickly burning calories off of your body. A person can easily burn between 350 and 500 calories from doing karate for 30 minutes. If you consider yourself a beginner that is simply looking to get into better shape, bagua and qigong are great to start out with. Tai chi can also be considered easy on your body, burning only 100 to 200 calories in every half an hour. They start out slow, concentrating on breathing and lean muscle mass. Stress is minimal on your joints.
Physical training is often part of kickboxing and Brazilian jiu jitsu, as well as certain forms of karate. Taekwondo is the single most popular oriental martial art in the nation. Regardless which form you should to help you lose belly fat, you should expect to lose 2 pounds every week. Of course, you have to do more than just martial arts if you want to get skinny. Rather than being combative, you can always start learning Capoeira, a complex art from Brazil that infuses music and dance into precise defense and fighting moves. There's even a sport designed to entertain spectators with a blend of boxing, wrestling and karate into a ring. Many times, the games are created in a Hollywood studio.
In order to effectively lose weight, you have to get your heart rate elevated enough to burn more calories than you take in. When practicing martial arts for weight loss, you should keep your body active with one exercise for a minimum of 10 minutes at a time. You can then make your next workout a little harder for another 10 minutes. With time, you can increase the intensity and the length of your exercises.
Start eating wisely too. Fruits, veggies and whole-grains are your friends. For meat, concentrate on fish and white meat chicken. Just say no to the drive-through and any chocolaty desserts. Wash everything down with water to keep your body properly hydrated.
Like any sport, you always have to remember your safety when doing martial arts to lose weight quickly. Nobody wants to get injured, twisting an ankle or spraining a knee. They can be extremely painful and obstruct your daily routine for weeks at a time. This is why you must always perform the correct forms of the different exercises. You must have full control of your movements and balance, as well as good coordination. You need to power up your big muscles, like your arms and legs to prevent injuries. The body of a martial arts athlete is never fragile.
Martial arts are fantastic for quickly burning calories off of your body. A person can easily burn between 350 and 500 calories from doing karate for 30 minutes. If you consider yourself a beginner that is simply looking to get into better shape, bagua and qigong are great to start out with. Tai chi can also be considered easy on your body, burning only 100 to 200 calories in every half an hour. They start out slow, concentrating on breathing and lean muscle mass. Stress is minimal on your joints.
Physical training is often part of kickboxing and Brazilian jiu jitsu, as well as certain forms of karate. Taekwondo is the single most popular oriental martial art in the nation. Regardless which form you should to help you lose belly fat, you should expect to lose 2 pounds every week. Of course, you have to do more than just martial arts if you want to get skinny. Rather than being combative, you can always start learning Capoeira, a complex art from Brazil that infuses music and dance into precise defense and fighting moves. There's even a sport designed to entertain spectators with a blend of boxing, wrestling and karate into a ring. Many times, the games are created in a Hollywood studio.
In order to effectively lose weight, you have to get your heart rate elevated enough to burn more calories than you take in. When practicing martial arts for weight loss, you should keep your body active with one exercise for a minimum of 10 minutes at a time. You can then make your next workout a little harder for another 10 minutes. With time, you can increase the intensity and the length of your exercises.
Start eating wisely too. Fruits, veggies and whole-grains are your friends. For meat, concentrate on fish and white meat chicken. Just say no to the drive-through and any chocolaty desserts. Wash everything down with water to keep your body properly hydrated.
Like any sport, you always have to remember your safety when doing martial arts to lose weight quickly. Nobody wants to get injured, twisting an ankle or spraining a knee. They can be extremely painful and obstruct your daily routine for weeks at a time. This is why you must always perform the correct forms of the different exercises. You must have full control of your movements and balance, as well as good coordination. You need to power up your big muscles, like your arms and legs to prevent injuries. The body of a martial arts athlete is never fragile.
2012年7月11日星期三
Few Tips For Chest Workout Exercises
There may be many questions arising in your mind under this concern as to which exercises will build large, muscular chest muscles and which exercises are best to develop and prompt your chest to grow.
The best and easiest way to find out various chest exercises and to remove any confusion while performing the workout at the gym and home is by reading authentic stuff about chest workout exercises. This website is very popular and lists a number of useful chest exercises you can perform on a regular basis in order to have the chest and an over-all physique development that you wish to have. There are many effective exercises to improve your upper body and these exercises are also helpful for an over-all strong appearance. Actually most of the people waste their workouts and time by doing various exercises which are not effective but positive changes can be achieved by adopting proper exercises in the proper manner.
There are no benefits to any exercises if you are unable to get the desired changes in your chest muscles, for that you can always go online and find out various exercises which will help develop your chest better than you had ever imagined. There is absolute belief that by learning the correct procedure of doing exercises you can reach your targets to create an impressive muscular chest. The key to success is to use a variety of chest exercises at different angles to properly stimulate growth along with achieving maximum benefits for an overall development. Each different angle you use, will bring changes to your chest muscles and from all the different exercises you perform for your chest, the desired results will come.
You should consider all the variables that can help you get positive results from your exercises by going online and searching for best exercises that will give the looks to your chest that you want to see. It is very easy to go through the website online and do various exercises whether at home or at gym.
The best and easiest way to find out various chest exercises and to remove any confusion while performing the workout at the gym and home is by reading authentic stuff about chest workout exercises. This website is very popular and lists a number of useful chest exercises you can perform on a regular basis in order to have the chest and an over-all physique development that you wish to have. There are many effective exercises to improve your upper body and these exercises are also helpful for an over-all strong appearance. Actually most of the people waste their workouts and time by doing various exercises which are not effective but positive changes can be achieved by adopting proper exercises in the proper manner.
There are no benefits to any exercises if you are unable to get the desired changes in your chest muscles, for that you can always go online and find out various exercises which will help develop your chest better than you had ever imagined. There is absolute belief that by learning the correct procedure of doing exercises you can reach your targets to create an impressive muscular chest. The key to success is to use a variety of chest exercises at different angles to properly stimulate growth along with achieving maximum benefits for an overall development. Each different angle you use, will bring changes to your chest muscles and from all the different exercises you perform for your chest, the desired results will come.
You should consider all the variables that can help you get positive results from your exercises by going online and searching for best exercises that will give the looks to your chest that you want to see. It is very easy to go through the website online and do various exercises whether at home or at gym.
2012年7月10日星期二
The Best Butt Exercise For the Ladies - How Can I Get Firmer Buttocks
The best butt exercise has been proven to be the one that can firm and tone the rear butt muscles. The best booty exercise must incorporate the squats, the dead lifts, and the lunges. The butt is made up of the Gluteus Maximus, Gluteus Medius and the Gluteus Minimus.
The largest and most important muscle that must be thoroughly worked on is the Gluteus Maximus. It is the reason the lunges, dead lifts and particularly the squats are the most important fitness routine for firming the butt. Any of the movements that target your Gluteus Maximus makes you lose the fat. They must involve cardio exercise, weight training and a recommended healthy diet.
So the best exercise routine will incorporate the following:
Interval workout - the treadmill workout is recommended.
Alternating the routines, doing something different each time; change from running to swimming or alternate walking with cycling and so on. Keep on alternating such that what you did yesterday would be different today.
Increase the intensity of workout, going faster and harder each time to burn more calories. In this, you need to take care to watch your heart rate.
Lift heavier weights to challenge your muscles regularly.
Target the Gluteus Maximus, your butt area, through hiking, climbing the stairs, cycling and step aerobics.
Also try the assisted squat. It is a squat variant done by wrapping a strong cloth or towel around a strong object like a pole in front of you, with the feet hip-width spread apart and abs in. Do the squats while holding or pulling the cloth towards you.
The Single Leg Squat /Step Up can be done using a 12-14 '' platform and holding dumbbells for greater resistance. All these are exercises which you can do easily.
The largest and most important muscle that must be thoroughly worked on is the Gluteus Maximus. It is the reason the lunges, dead lifts and particularly the squats are the most important fitness routine for firming the butt. Any of the movements that target your Gluteus Maximus makes you lose the fat. They must involve cardio exercise, weight training and a recommended healthy diet.
So the best exercise routine will incorporate the following:
Interval workout - the treadmill workout is recommended.
Alternating the routines, doing something different each time; change from running to swimming or alternate walking with cycling and so on. Keep on alternating such that what you did yesterday would be different today.
Increase the intensity of workout, going faster and harder each time to burn more calories. In this, you need to take care to watch your heart rate.
Lift heavier weights to challenge your muscles regularly.
Target the Gluteus Maximus, your butt area, through hiking, climbing the stairs, cycling and step aerobics.
Also try the assisted squat. It is a squat variant done by wrapping a strong cloth or towel around a strong object like a pole in front of you, with the feet hip-width spread apart and abs in. Do the squats while holding or pulling the cloth towards you.
The Single Leg Squat /Step Up can be done using a 12-14 '' platform and holding dumbbells for greater resistance. All these are exercises which you can do easily.
2012年7月9日星期一
Losing Belly Fat in Just 10 Minutes - Exercise - Six Pack Abs in 3 Weeks
Enrolling in an expensive gym is not the only solution in losing belly fat. Well, money is not the mere secret towards a healthy body. There are belly fat exercises that can be done in just ten minutes yet the results are overwhelming. Keli Roberts has developed this fitness exercise that is highly energized and can burn up to 150 calories per day.
First, in just two minutes, you will do a double jump rope exercise. Do it by jumping twice in each rope turn. Be sure that your jump rope size is correct and you land on the upper part of your foot or what we called the balls of your foot.
For the next minute of the routine, you will execute some sort of push up in a squat thrust position. To do it properly, you need to stand first on your feet with your shoulder wide apart and on your arms are positions straight on your sides. Position your head forward and gently squat down. Put your hands pointing forward just outside of your feet and into the floor. Keep doing a push up and then back to a squat position and stand up.
Next three to four minutes, again, do a jump rope but this time, only one jump per turn of rope. These belly fat exercises will keep you fit.
Then again in four to five minutes, start back to push up and squat thrust but with the addition of side plank exercise by lifting and rotating your left arm over your head and your left foot on top of your right. Look up at the ceiling and back to the center. Keep repeating to both sides and then back to the starting position and start all over again.
For five to six minutes, you will do a jump rope again.
Next six to seven minutes is the same as in two to three-minute routine but this time a twelve inches lift of your toes is needed and only after your push up is over. Repeat again and again to your other side and then to this side again and so on.
Again, jump rope for seven to eight minutes.
Then, add Mountain Climbers with your Push up and squat thrust for two minutes. That will be for eight and nine minutes. After your push up, you will then jog quickly, bringing your knees up to your chest each turns. You can do five jogs and start this process over again.
Lastly, same as your first two minutes, jump rope, and think that this kind of belly fat exercise will keep you lose fat especially those stored in your stomach.
First, in just two minutes, you will do a double jump rope exercise. Do it by jumping twice in each rope turn. Be sure that your jump rope size is correct and you land on the upper part of your foot or what we called the balls of your foot.
For the next minute of the routine, you will execute some sort of push up in a squat thrust position. To do it properly, you need to stand first on your feet with your shoulder wide apart and on your arms are positions straight on your sides. Position your head forward and gently squat down. Put your hands pointing forward just outside of your feet and into the floor. Keep doing a push up and then back to a squat position and stand up.
Next three to four minutes, again, do a jump rope but this time, only one jump per turn of rope. These belly fat exercises will keep you fit.
Then again in four to five minutes, start back to push up and squat thrust but with the addition of side plank exercise by lifting and rotating your left arm over your head and your left foot on top of your right. Look up at the ceiling and back to the center. Keep repeating to both sides and then back to the starting position and start all over again.
For five to six minutes, you will do a jump rope again.
Next six to seven minutes is the same as in two to three-minute routine but this time a twelve inches lift of your toes is needed and only after your push up is over. Repeat again and again to your other side and then to this side again and so on.
Again, jump rope for seven to eight minutes.
Then, add Mountain Climbers with your Push up and squat thrust for two minutes. That will be for eight and nine minutes. After your push up, you will then jog quickly, bringing your knees up to your chest each turns. You can do five jogs and start this process over again.
Lastly, same as your first two minutes, jump rope, and think that this kind of belly fat exercise will keep you lose fat especially those stored in your stomach.
2012年7月8日星期日
Zumba Fitness Rush
Last year around this time the world was a'flutter with Zumba silliness, and we got in on the action giving Zoe Mode's Zumba Fitness game a spin. It was rather horrible. Still, people flocked in droves to buy it, and then presumably spent the next few months flopping around their living rooms in their spandex tights, pretending to be Shakira J. Lopez, or whatever her name is, which obviously prompted whoever makes money out of these things to make another one, and here it is: Zumba Fitness Rush, spinning menacingly in my disc tray.
Since the original shipped great big mountains of copies, developer Zoe Mode could probably have just added new songs and perhaps a co-op Horde Mode (those are all the rage these days, aren't they?), so colour me surprised to see that they've actually put in a bit of effort with this new one. It's still a bit of a stretch to call it a game though - the first title was a glorified workout video, and Zumba Rush doesn't do too much to dispel that perception.
The core issue, carried over from last year, is that Zumba Rush doesn't really seem to care about what you're doing on your side of the screen. As long as you're moving, shaking, wiggling and jiggling, you're doing okay. You are hardly ever given instruction beyond "do what the dancer on-screen does!". There is no way of knowing which moves are coming up next (short of memorizing the songs and their accompanying steps), and good old Kinect is very nonchalant about enforcing the steps properly. The result is a feeling of disconnection from the game - a feeling that you may as well just be watching a fitness DVD.
To overcome that, you really have to throw yourself into the Zumba vibe. First of all, forget that Kinect doesn't give a damn whether you hop or pop or flop at the right time. Pretend that it actually matters that you're busting those funky moves in time to the beat. Secondly, forget that you look like an idiot. Because, well, you do. And there's nothing you can do about that. I found that once I let myself go with it, overcame my inherent shyness and distrust of anything that wants me to "shake what my mama gave me", I actually had a good time.
The tracklist plays a big part in sucking you in to a Zumba-induced trance. With a wider variety of tunes, including well-known hits, and covering even more dance styles than last year, you honestly have to have a cement soul not to be moved by these rhythms. There's something fun and celebratory about this kind of music - like a soundtrack to a street carnival. Even the non-Latino styles, such as hip hop and dance, carry that same exuberance that makes grown men gyrate in dangerous ways.
This jubilant atmosphere is given a boost by huge improvements to both the presentation and visual style in comparison to last year's title. Zumba Fitness Rush brings a Dance Central style to the on-screen characters, quite authentically modelled on real-life Zumba veteran instructors, making them more relatable than the brightly coloured silouettes we had last time. The vibrant but one-dimensional dance stages from the previous title have been replaced with lively, well animated environments. From a presentation perspective, menus are bright, easier to navigate, clearly labelled and make passable use of Kinect to get the job done.
It's a pity that Kinect drops the ball when it counts, though. Most of the time feedback for your movements is either non-existent or incorrect. You may just think you're a natural dancer, pulling off move after move without error, until you test the system - I did a bit of 60s-era twisting when I should have been doing a nifty Cha Cha Cha, and scored about the same hit rate as I did when trying to do it properly. So much like last year then. The camera angles also cause problems when you do make the mistake of trying to follow the routines accurately - there are too many cut-aways mid-move, or close-ups of the lead dancers' feet, making it difficult to follow the full body movements you're meant to be mimicking.
A lot of the issues would be negated if there was more certainty over what kind of game this is meant to be. See, Zoe Mode has done quite a bit to move Zumba Fitness Rush into the realm of the dancing game instead of a straight fitness title, highlighting the game's weaknesses in the process. It's just not convincing, accurate or challenging enough to be a dance game to compete with Dance Central and the like. The lack of real depth to any of the modes also counts against it, with only a rudimentary statistics record to show for your troubles.
We are usually far more forgiving of a fitness title with no delusions of grandeur, and it's as a straightforward workout tool that Zumba Fitness Rush is strongest. Overlook the inconsistent motion tracking, silly scoring mechanism and other traditional game elements, and the underlying fitness package here is solid. Taking on a single song is tiring enough, but string together a proper Zumba Workout - or go head to head with a friend locally or in a group online - and the sweat will soon be flowing merrily. I'll admit that I discredited Zumba as a way to slim down in the past, even after playing the first game, but Zumba Fitness Rush has silenced me. A far more compelling prospect than before, with good tunes, improved graphics and well programmed routines, making this a worthy addition to your workout plan. But it will take more that that to get Zumba Fitness to overcome its reputation as a (barely) interactive workout video.
Since the original shipped great big mountains of copies, developer Zoe Mode could probably have just added new songs and perhaps a co-op Horde Mode (those are all the rage these days, aren't they?), so colour me surprised to see that they've actually put in a bit of effort with this new one. It's still a bit of a stretch to call it a game though - the first title was a glorified workout video, and Zumba Rush doesn't do too much to dispel that perception.
The core issue, carried over from last year, is that Zumba Rush doesn't really seem to care about what you're doing on your side of the screen. As long as you're moving, shaking, wiggling and jiggling, you're doing okay. You are hardly ever given instruction beyond "do what the dancer on-screen does!". There is no way of knowing which moves are coming up next (short of memorizing the songs and their accompanying steps), and good old Kinect is very nonchalant about enforcing the steps properly. The result is a feeling of disconnection from the game - a feeling that you may as well just be watching a fitness DVD.
To overcome that, you really have to throw yourself into the Zumba vibe. First of all, forget that Kinect doesn't give a damn whether you hop or pop or flop at the right time. Pretend that it actually matters that you're busting those funky moves in time to the beat. Secondly, forget that you look like an idiot. Because, well, you do. And there's nothing you can do about that. I found that once I let myself go with it, overcame my inherent shyness and distrust of anything that wants me to "shake what my mama gave me", I actually had a good time.
The tracklist plays a big part in sucking you in to a Zumba-induced trance. With a wider variety of tunes, including well-known hits, and covering even more dance styles than last year, you honestly have to have a cement soul not to be moved by these rhythms. There's something fun and celebratory about this kind of music - like a soundtrack to a street carnival. Even the non-Latino styles, such as hip hop and dance, carry that same exuberance that makes grown men gyrate in dangerous ways.
This jubilant atmosphere is given a boost by huge improvements to both the presentation and visual style in comparison to last year's title. Zumba Fitness Rush brings a Dance Central style to the on-screen characters, quite authentically modelled on real-life Zumba veteran instructors, making them more relatable than the brightly coloured silouettes we had last time. The vibrant but one-dimensional dance stages from the previous title have been replaced with lively, well animated environments. From a presentation perspective, menus are bright, easier to navigate, clearly labelled and make passable use of Kinect to get the job done.
It's a pity that Kinect drops the ball when it counts, though. Most of the time feedback for your movements is either non-existent or incorrect. You may just think you're a natural dancer, pulling off move after move without error, until you test the system - I did a bit of 60s-era twisting when I should have been doing a nifty Cha Cha Cha, and scored about the same hit rate as I did when trying to do it properly. So much like last year then. The camera angles also cause problems when you do make the mistake of trying to follow the routines accurately - there are too many cut-aways mid-move, or close-ups of the lead dancers' feet, making it difficult to follow the full body movements you're meant to be mimicking.
A lot of the issues would be negated if there was more certainty over what kind of game this is meant to be. See, Zoe Mode has done quite a bit to move Zumba Fitness Rush into the realm of the dancing game instead of a straight fitness title, highlighting the game's weaknesses in the process. It's just not convincing, accurate or challenging enough to be a dance game to compete with Dance Central and the like. The lack of real depth to any of the modes also counts against it, with only a rudimentary statistics record to show for your troubles.
We are usually far more forgiving of a fitness title with no delusions of grandeur, and it's as a straightforward workout tool that Zumba Fitness Rush is strongest. Overlook the inconsistent motion tracking, silly scoring mechanism and other traditional game elements, and the underlying fitness package here is solid. Taking on a single song is tiring enough, but string together a proper Zumba Workout - or go head to head with a friend locally or in a group online - and the sweat will soon be flowing merrily. I'll admit that I discredited Zumba as a way to slim down in the past, even after playing the first game, but Zumba Fitness Rush has silenced me. A far more compelling prospect than before, with good tunes, improved graphics and well programmed routines, making this a worthy addition to your workout plan. But it will take more that that to get Zumba Fitness to overcome its reputation as a (barely) interactive workout video.
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