Saturday, June 23, 2012

Up The Exercise Intensity For Mind-Blowing Results


Millions of people commit many of hours out of their schedules at health clubs working out. The sad fact is, most fitness enthusiasts who regularly visit gyms know little about what makes up an effective workout system. In this article, I want to dispel 90% of the hype and help you understand exactly how to build your routine so it will guarantee that every second you spend in the gym will help you get stronger. After all, you spend a lot of time lifting weights; don't you want to make sure your workout time is spent as efficiently as possible?

With so many strength-training systems on the market today, it becomes difficult to cut through all the noise and find a training system that is based on solid science. A good indicator that a strength training system is less effective is if it uses a one-size-fits-all approach. Your body is unique. You are different than anyone else. It simply doesn't make sense that if you do exactly the same thing in the gym as everyone else, you will get the same results as everyone else. To get the best results, you must understand your body's individual needs. If you can give your body exactly the exercise it needs, nothing more or less, you will maximize your training results while not wasting even a second of your valuable time in the gym.

Another solid indicator that a strength training system is bogus is whether it is based in biology. Many strength-training systems are simply anecdotal. Some fitness gurus peddle their opinions, passing them off as training gospel just because it feels right to them. Be careful. A good training system should be backed up by the physiology of the human muscular system. The more a strength training system is steeped in the actual workings of the human body, the more customized it will be to your body type and the better it will work.

Now that we have explored a couple of indicators of less effective strength training systems, lets take a look at a system that IS based solidly in physiology and IS completely customized to your body.

Scientifically steeped high intensity training (HIT) power-packs your strength training routines. HIT training teaches that muscles grow and adapt more efficiently if they are worked intensely for short bursts of time on a relatively infrequent basis.

Three elements make up an effective HIT workout regimen; slow lifting cadence, timed sets, and adequate rest and recovery time between workouts. Lets take a closer look at these three elements.

Slow Lifting Cadence

Cadence, as related to strength training, is the time it takes to perform one full rep of exercise. Use of a slow lifting cadence is an excellent way to make every second of your workout count.

Fast, explosive weight lifting introduces many problems. First, it is less effective. Your goal, during a set of exercise, should be to spend every available ounce of muscular energy; you can't hope to accomplish this goal if you continually throw the weight past the most demanding parts of the exercise. Second, explosive lifting is dangerous; you can expose yourself to hazardous acceleration, velocity, and momentum spikes. These spikes can lead to loss of control of the weight, causing painful, and possibly permanent, injuries.

To get the most out of your workout, use a slow lifting cadence with every exercise. Each exercise should be divided into 3 lifting phases; move:hold:move. As a rule of thumb, use a 5:2:5 lifting cadence; 5 full seconds to move the weight from an exercise's starting position to its fully contracted position (the most difficult position at which to hold the weight); 2 full seconds to hold the weight in the fully contracted position; 5 full seconds to move the weight back to starting position. It should take a total of 12 seconds to perform one rep of exercise. If you lift enough weight and use a slow cadence, you can be sure that you are firing as much muscle fiber as possible.

Timed Sets

By timing your sets, you can determine the correct weight to rack up for each exercise. You can also be certain that your muscles are sufficiently spent during each set.

We have long been conditioned to break weight training exercise into sets and reps. Many strength training systems prescribe a consistent quantity of sets and reps for every person, regardless of sex or body type. This one-size-fits-all approach might not be optimal for you. Your muscular system is different than anyone else's. It's important, if you want big-time training results, to adapt your exercise regiment to your body's specific needs. Timed sets is the best way to determine how much exercise is best for each of your muscle groups.

To time your sets, you will need a stopwatch. At the beginning of each set, start the clock. With the seconds ticking, perform the exercise until you hit muscle failure. Don't worry about counting reps; complete muscle failure is your objective. Lift until you can't move the weight another inch, then try one more rep. After you have spent every ounce of your muscular energy, stop the clock. Your final seconds count is called your time under load--the total time spent performing the exercise.

A good set of exercise is not made up of a quantity of reps; it is made up of 30 to 60 seconds of high quality, slow cadenced exercise, with muscle failure at the end of the set. As you gain muscle mass, you will have to increase the weight you lift to keep your sets at between 30 to 60 seconds.

Adequate Rest And Recovery Time

With adequate rest and recovery time between workouts, you will hit the gym mentally and physically ready to workout with precision and energy.

Overtraining is a chronic problem among gym rats. Too often the success of a strength-training regimen is measured by the quantity of hours spent in the gym. Each time you workout, you spend a tremendous amount of muscular energy, leaving your muscles in a state of controlled shock. It takes a number of days to fully recover. If over-trained, muscles can remain in a continuously weakened state--a state at which they cannot perform beyond their usual, daily workload. Unless muscles are trained at a level far beyond what is usually expected of them, they cannot adapt by growing, hardening, and strengthening.

You must allow your muscles to fully recover between workouts. This means your strength-training regimen should have more off days than on days. To start, take 2 days off between workouts. As you gain muscle mass, you will need to add additional rest and recovery days. If you experience a stall in your strength gain progress, take a full week off from training so you can hit the gym recharged and strong. Often, the best way to break through a training plateau is to workout less frequently, not to increase hours spent in the gym.

When it comes to workout frequency, don't fall victim to the more is more mentality. Your strength gains stay with you for months before beginning to fade away. As long as you stimulate your muscles into growth and adaptation on a regular and relatively infrequent basis, you will make steady, satisfying progress.

There you have it. If you are after tremendous muscle mass gains and satisfying fat loss, high intensity training is the key. With a relatively infrequent, hard-hitting strength training routine, using slow lifting cadence, you can skyrocket your training success into the stratosphere.




Shane Provsgaard, M.S., C.R.T., and Craig Nybo teach many more in-depth principles related to high intensity training in their book, Total Human: The Complete Strength Training System, now available at www.totalhuman.com or wherever good books are sold.

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Friday, June 22, 2012

Weight Loss For The Total Beginner


The key to permanently losing weight is simple: burn more calories than you consume! That's it! If your body is burning 2500 calories a day, you simply need to burn MORE than that in order for your body to start burning off your bodyfat.

But 2500 calories is alot of calories!

Actually not really! Considering your body is burning calories 24 hours a day, 7 days a week just to maintain it's essential functions. That means while you're watching TV, playing video games, even SLEEPING your body is burning calories.

On average, a good estimate of total daily calories burned at rest can be determined by bodyweight x 15. So for a 150 pound male, 150 x 15 = 2250 calories. 2250 calories a day just sitting around! Imagine that!

But before we get into anything too complicated, lets take a step back and take a look at some of the basics for maintaining a healthy body. Now, these are some of the most important, but unfortunately most overlooked aspects of losing weight and getting into shape.

Water: Yes, that's right, water. You should be drinking at least a gallon of water a day. Don't feel silly carrying around a full jug of water in the gym, it's extremely beneficial. Your body carries out thousands of processes using water, so you want to make sure that you're getting enough of it. It flushes out toxins, carries vitamins and nutrients throughout the blood, and also helps to reduce water retention. So drink up!

Vitamins: Taking your vitamins everyday is hands down the most important part of being healthy. A large majority of people do not get the amounts of vitamins and minerals they need, and getting all of the recommended amounts from food alone would result in eating a ridiculous amount. So, instead of cramming down plate after plate of food, just take a daily multi vitamin instead!

Sleep: Just like most people don't get enough vitamins and minerals, a large majority of people don't get enough sleep either. Many people do not understand the benefits from constantly getting a solid 8-10 hours of sleep per night. Not only will you be energized throughout the day, but if you are lifting weights, sleep is essential to adding muscle. During sleep, your body releases growth hormones that aid your body in reparing muscles used during your workouts. So sip down a cup of warm milk (also a good source of protein) and hit the hay!

So now that we've gone over the basics, you're ready to tackle the 3 most valuable weapons in the battle of the bulge: Diet and Nutrition, Cardiovascular Exercise, and Weight Training. Just three more steps and you're ready to lose weight like you've always wanted to!

In order to successfully lose weight quickly and permanently, you need to get your diet in check. Weight loss is almost impossible without some adjustments to your diet. No need to fret. A diet isn't an ordeal to survive, it's a way to achieve that body you've always dreamed of. A diet is simply what you eat day in, day out. A diet isn't a temporary fix to a permanent problem. To successfully lose weight, you'll need to alter the way you eat. It's no wonder people who go on quick-fix diets often gain all the weight back (sometimes more). As harsh as it sounds, you need to change your relationship with food. But don't worry, with time, there are plenty of healthy foods out there that taste great and will still aid you in losing weight. And besides, after a while you'll really start to notice how much better you feel with a steady supply of nutrient rich foods going into your body. So let's get started!

For optimum performance and health, your body needs an adequate supply of healthy carbs, protein, and healthy fats. Here are some examples of each.

Healthy Carbs:

Oats

Brown Rice

Potatoes

Yams

Granola

Whole Wheat Bread

Beans (any kind will do)

All vegetables and fruits

Protein:

Lean meats such as chicken, lowfat beef, fish, and turkey

Low Fat Milk

Low Fat Cottage Cheese

Canned Tuna Fish

Any whey or soy protein supplements

Healthy Fats:

Nuts (almonds, peanuts, walnuts)

Olive Oil

Flax Seed Oil

Avacados

Natural Peanut Butter (also a good source of protein)

And now I'm sure some of you are wondering: "Wait, I thought carbs and fat were bad?". The answer, which may shock and appall you, is NO! Well, in some cases yes. Some carbs are bad (aka: sugar and processed junk) and some fats are bad (trans fats and most saturated fats). But good, complex carbs (such as oats, whole wheat products, veggies and fruits) are what your body thrives on. They are great for energy as well as heart health and maintaining a healthy. Healthy fats are good for the brain and the production of hormones as well as great for a healthy heart. DO NOT LISTEN TO THOSE FAD DIET EXPERTS WHO CLAIM THAT CARBS ARE THE ENEMY! THEY ARE W R O N G!!!

Now that we know what kinds of food to eat, the next logical question is "how much"? A simple rule of thumb for healthy weight loss is 10-12x your bodyweight in calories. So someone weighing 180bs would need to eat between 1800 and 2160 calories a day in order to lose weight. This ensures your body gets the nutrition it needs to stay healthy, but also taps into your fat stores to get you in the shape you want!

Cardiovascular exercise, or "cardio", as most people tend to call it, is a great way to burn some extra calories and lose weight. You see, anything that gets your heart rate elevated will cause your body to burn calories at a higher rate. The more calories you burn throughout the day, the more fat your body is capable of burning off and therefore the more weight you can lose.

It's not wonder marathon runners, swimmers, and most professional sports players are so slim and fit! They don't go a day without doing some kind of cardiovascular exercise for an extended period of time. In addition to the physical benefits of cardio (aka: WEIGHT LOSS) there are many mental benefits. Obviously losing weight and looking better will do wonders for your phsyche, but it's also been proven that exercise in general releases serontonin, a powerful hormone that may be the closest thing to a "natural" antidepression. It makes you feel great! It's easy to spot too, after you get done working out or doing a long jog, you'll instantly feel uplifted and just plain happy!

So throw on those running shoes and hit the pavement! Here are some fun ways to get your cardio...

Running

Walking

Bicycling

Hiking

Rock Climbing

Running Stairs

These fun activities will more than suffice to burn extra calories, which is your overall goal in the battle of the bulge. In addition to the calories that you'll burn while doing cardio, an added benefit is that your body will burn more calories throughout the day. An intense cardio session can cause your metabolism (the rate at which your body burns calories) to stay elevated for up to a day and a half! So while your sitting down watching TV, cooking dinner, or even sleeping, your body is burning calories faster and destroying the fat you've been dying to get rid of!

So you see, in the quest for losing weight and getting fit, cardiovascular exercise is an excellent tool. Not only do you get the benefits of burning calories, you also experience the effects of a raised metabolism up to 35 hours after the cardio session! You simply can't go wrong! Try to fit in a 20-30 minute cardio sessions 2-3 times a week to begin, and then once your body is ready step it up to 4-5 times a week.

And on a personal note, it's a great feeling once you've completed a long, grueling cardio session (such as a long jog, hike, or some quality time with the stairmaster). Just the feeling of being drenched in sweat, and the knowledge that you're a little less fat, and a little less closer to that body of your dreams than you were when you started your cardio. Great way to think of it, huh?

Many people shy away from this portion of the fitness journey, but weight lifting plays a key role in your body's abilityto burn fat and lose weight. You see, muscle burns calories to maintain itself. A pound of muscle can burn between 30-50 calories a day. By lifting weights, thus adding muscle, you can greatly optimize your ability to burn calories and as we've discussed earlier burning extra calories is key to burning fat and losing weight.

It's a good idea not to try and overdo it when starting out. A first time lifter can experience soreness like they've never felt before. It's always good to find a balance between pushing yourself, and knowing your limits. So to start out, try lifting 2-3 times a week, giving your body adequate time to recover. Start doing full body workouts, utilizing all major muscles.

Let me just add one simple thing. If you're lifting weights hoping to add muscle, you're going need to have you diet in check. Muscles are made out of protein and water, so it should be common sense to incorporate many high protein foods (meats, milk, cottage cheese, etc...) in your daily diet.

However, it's hard (and not to mention expensive) to buy and eat all that food. That's why there are protein supplements! Protein bars and powders are a great way to get that extra amount of protein your muscles need to be big and strong! Just mix the powder with milk or water for a great protein drink. Protein bars are a great option for those of you with "on-the-go" lifestyles are don't have alot of time to prepare and pack the meals you need. You can purchase them at nearly any grocery store or health food store. Purchasing online is a great advantage and will save you money!

Even if at first the soreness might turn you away from a vigorours weight lifting regiment, the long lasting benefits of lifting weights greatly outweight the occasional soreness. Gaining muscle, losing fat, and gaining strength are just a few of the many benefits from pumping irons. Pretty soon, the rush of adrenaline you from lifting will lure you back to gym day after day! Weight lifting is key to success in achieving permanent weight loss, so grab a dumbell or two and start lifting!

Well there you have it, you have a great start on the journey to weight loss and a better body! Good luck!




Steve Urbick is a self-taught fitness guru. By accumulating knowledge from various internet weight loss and fitness sites, Steve has successfully helped others change their body for the better.

[http://www.weightlossanswersnow.com]




Why Runners Should Avoid Gloves, Straps and Belts in the Weight Room


Weight lifting is a great cross training exercise for runners. Training with weights helps you build muscle in ways that aren't stressed enough as a runner, which can lead to a healthier and less injury prone body that can run faster and farther.

Weight training doesn't have to be complex. As a runner, you will usually want to stick to body weight exercises or simple moves with dumbbells or barbells. There's no need to start out with expensive equipment such weight gloves, wrist straps or weight belts, which can be bad for you and should be avoided except in limited circumstances.

First, what are they?



Weight lifting gloves are padded gloves that usually have the fingers cut off, much like bicycling gloves, that help you maintain your grip on a bar.



Wrist straps are pieces of rope or leather that you wrap around your wrists and then wrap around a bar to help support heavy weights and to make it so that you do not have to rely upon your grip to keep from dropping the bar.



Weight belts are belts that you wear around your stomach and lower back. They are not used to hold your shorts up; instead, they are used to support your back so that you are less likely to contort it into a potentially dangerous position.


All three items should be used when you are lifting heavy weights at or near your maximum where there is a good possibility of not being able to maintain your grip or keep your back straight. In fact, in some cases it would be foolish not to use them.

However, for the average runner, recreational weight lifter or even the serious athlete that is not a power lifter, they should not be necessary.

Instead, you should concentrate more on building a base and lifting weights that you can handle.

I recommend my athletes that are cross training in the weight room to avoid using gloves, straps or belts for the following reasons:



They discourage good form. By relying on a foreign implement, you are not learning how to support your own back or wrists. In most situations outside of a gym, you will not have gloves, straps, or a weight belt available (or you will not think to use them if you do) and can easily hurt yourself if you are used to having extra support that is not there. Moving a heavy box, or playing outside with your kids can be a lot less pleasurable after throwing your back out.



They make exercises easier. By helping to support the weight, you are not getting the same benefits. You will not develop a better grip by supporting the bar with straps or with gloves. Your back will not get as strong if it doesn't have to do all the work of keeping a bar from moving.



They can encourage lifting too much weight. Since exercises are made easier, it can be tempting to lift more weight than you are ready for. This is especially dangerous for inexperienced weight lifters who are not really sure what they are capable of and have not perfected the proper form. They just are not ready to push their limits yet.



You only have two hands. I think that carrying a water bottle around with you at the gym is much more important than carrying extra implements, and you should carry a memo pad or other journal where you can record your workouts as well. You do not want to have to keep track of a few extra items on top of those. Granted, you could wear them from exercise to exercise, but there is no reason to wear them for exercises where they would do no good under any circumstances.



Deadlifts and squats can be safely done without a weight belt. Despite the common assertion that your back requires the extra support, people were picking things up off of the floor long before weight belts were invented. The trick is to learn good form, and to remember to use that good form while exercising. It also doesn't hurt to lift manageable and realistic weights. For near maximum weight lifts, then you would want to use a weight belt.


Every tool has its place, but for a recreational weight lifter I do not see the need for gloves, straps, or belts. For somebody just getting into weight lifting, learn the proper form and method for each exercise and try to do it without extra support. In fact, you may even want to try getting rid of your shoes while lifting to help strengthen your feet. Your muscles are meant to be used in unison, not in isolation.

A good rule of thumb is that if you can do five or more repetitions in an exercise, then you probably do not need to use gloves, straps or a weight belt. For recreational or novice weight lifters, and for most athletes, there is often little reason to need to lift weights heavy enough that you can not lift them a half dozen times per set, and so little reason to run out to purchase something you don't need before you go to the gym for the first time.




Blaine Moore is a running coach in Southern Maine with 20 years of training and racing experience, which he shares on his blog at http://news.RunToWin.com - If you would like to watch one of Blaine's coaching session DVDs online for free, head over to: http://www.RunToWin.com/freesessions/




Thursday, June 21, 2012

Will Weight Training Help Me Lose Fat?


In this world, there are many procedures, which you can use to attain your exercise goals. This applies to all aspects of our lives including fitness. There is a common belief that if you want to lose weight, you should go for aerobic workouts. They say that in order to lose fats, you must first start in aerobic exercises before weight training, but the truth is quite the contrary. People should understand that weight training is the key to developing muscle mass and strength. This means that weight training can also be a key in stimulating fat loss indirectly.

Weight training falls under the anaerobic category of exercises. Therefore it is mostly responsible for burning carbohydrates. Perhaps this is why the other exercises such as cycling, jogging, and step classes are favored in terms of fat loss since they are aerobic in nature. However, the body mechanism is very intricate and therefore, some more advanced things happen beneath the surface.

One of them is the formation of varying amounts of muscle depending on the exercises you concentrate on. Since the other forms of exercises under the aerobic category do not increase your muscles, they cause your metabolism to slow down significantly. Concentrating on these exercises can only make you fatter. Including weight training in your exercise regime means you will be increasing your lean body mass. This equals to a higher metabolic rate for up to 39 hours, which encourages burning of fat throughout the day and even as you sleep.

A perfect illustration for this can be seen in bodybuilders who have high muscle to fat ratios. This enables them to stay lean without including much aerobics in their workouts. So how do you combine weight training workouts with the other aspects of exercising to gain maximum fat burn? First, quick and efficient fat burning requires a three-way approach. First, you will be required to give proper attention to your nutrition. Secondly, you should include a bit of aerobic training.

Thirdly, rigorous weight training workouts are necessary to build your lean body mass. Neglecting one of these components will prevent you from attaining your goals. The inclusion of weight lifting workouts is also perfect for people who have a very limited time frame to lose their weight. Therefore anyone who is thinking of losing weight and keeping it off should seriously consider including a weight lifting session in his or her workout routine.




Bill has been an online article writer for nearly 6 years. In addition to his normal topics of diet, fitness and weight training, you can also check out his latest website on Lawn Mower Tires as well as Garden Tractor Tires to see reviews and product comparisons.




Women's Wellness Series - Exercise For Strong Bones at Every Age


Current research on osteoporosis is focused on how exercise can help prevent and treat this condition. Osteoporosis - which literally means "porous bones" - is a bone-thinning disease caused by a loss of mineral (primarily calcium) that weakens the bone structure. The bone becomes vulnerable to fracture.

The two most important kinds of exercise to strengthen the bones are weight-bearing aerobic exercise and weight lifting. When you do weight-bearing aerobic exercise, the muscles that keep you in an upright position against the pull of gravity are working against resistance and transferring that benefit to the bones. When you work with weights, you overload the muscles, which respond by getting stronger. The pull of muscle on the bone has a similar effect in strengthening the bones.

Exercise has a dramatic effect on the growing skeleton, which is why it is essential for children to be physically active. Once the skeleton stops growing, the effect of exercise on the bone is more modest. If you do not develop adequate bone-mineral density at an early age, your risk of osteoporosis increases in the postmenopausal years. However, some bone lost through inactivity may be restored and major bone losses can be prevented before ages 30 to 35.

From ages 18-35, the goal is to achieve the highest peak bone mass. Exercise should maximize the load to the bones with a progressive (i.e. gradual intensification) program of:

High impact exercise, defined as activities in which both feet are off the ground at the same time, as in running, jumping rope, and high-impact aerobic dance; also sports like basketball, volleyball and gymnastics.
High intensity weight lifting, using the heaviest weights you can lift in good form. Aim for 8-12 repetitions with the last few reps being challenging. Do 1-3 sets of each exercise.

From ages 35-50, the goal is to maintain bone mass, offset or reduce bone loss, and improve your coordination and balance.

Follow the guidelines above, using common sense. To protect your joints from injury, use good judgment regarding high-impact exercise and high-intensity weight training.
Focus on strengthening the bony sites most vulnerable to fracture: the thighbone, the spine and the wrist.
Add balance training, such as stork stance and "tight rope" walk.
To improve your stability, incorporate exercises using the stability ball, BOSU and foam rollers.

From 50-plus and post-menopausal, the goal is to conserve bone and reduce the risk of falls and fractures.

Continue with strength training, balance and stability exercises.
If you are doing a walking program, be sure to vary your route to include hills and steps, adding intervals of increased speed or jogging, if appropriate.
Focus on stretching exercises to maintain your height and spinal alignment. Changes in posture become more pronounced at this age and can cause a shift in your center of gravity, increasing your risk of falling.

If you have been diagnosed with osteoporosis, check with your health care professional for exercise guidelines and restrictions.




Joan Pagano is an authority on the benefits of exercise for women's health issues such as pregnancy, breast cancer, menopause and osteoporosis as well as strength training through the decades. For more about Joan and her services, please visit http://bit.ly/9x6XCs

Joan's expert guidance is also available in a series of best-selling fitness books. View her bibliography on Joan's Author Page on Amazon at http://bit.ly/bapUkU

(c) Copyright - Joan L. Pagano. All Rights Reserved Worldwide.




Wednesday, June 20, 2012

Women's Weight Training - 5 Common Myths and Realities


Weight training and Men have always been the norm since the start of time, women who enter weightlifting or any other strength portraying activity had always been portrayed as masculine and taboo.

However, nowadays weight training is an important part of keeping healthy and a lot of women are practicing it and since it is a male-dominated field most myths are based on the male's anatomy and women think they will get the same results as their male counterparts.

Here are some examples of common myths about women's weight training:

Common Myth #1- Exercise Increases Your Chest Size.

I'm sorry ladies (and gentlemen) but breasts are composed mostly of fatty tissue and fat can never turn into muscle. Thus, it is impossible to increase breast size through weight training but instead, if your body fat goes lower than 12 percent your breasts will become smaller.

The Reality Is: Weight training increases the size of your back and this creates the misconception of confusing a bigger "back size" from an increase in cup size. The only way to increase your breast size is to get fatter. It is after all composed of around 90% fat tissue.

Common Myth #2 - Weight lifting will make you bulky and muscular

This is one of those myths that derive from a male's result of weight training. Males and Females have different hormones and women don't and can't produce the same amount of testosterones as males do. Testosterone is one of the main hormones that build up muscle size and without this women have a hard time gaining big muscles.

However, most of the images being shown in television and other sources of media always portray female bodybuilders that are as muscular as men.

The Reality is: Most of these women use anabolic steroids along with other drugs and supplements to grow to their size. Some of them also have good genes and exceptional work ethic that allow them to gain muscle quickly when they workout and lift heavyweights for hours.

They did not get as muscular naturally. It is just physically impossible. Women who do weight training without the use of steroids get the firm and fit cellulite-free looking body that you see in most fitness shows these days.

Common Myth #3 - If You Stop Your Weight Training Your Muscles Turn Into Fat.

This is like saying that oil and water can mix. Muscle and fat are two totally different types of tissue. What usually happens is that when people decide to stop their weight training programs they start losing muscle due to inactivity (use it or lose it) and they also usually drop their good balanced diet as well.

Thus, bad eating habits combined with lower metabolism due to inactivity, and lower degrees of muscle mass, give the impression that the person's muscle is slowly turning into fat .

The Reality IS: While the muscle is being lost due to inactivity, fat is accumulated at the same time.

Common Myth #4 - Weight training will make you stiff and musclebound.

This is one of the most common myths, even with guys. Some people they will turn into robotic and lose their natural grace.

But Reality is: Most of those who are stiff musclebound people are already that way before weight lifting and that If anyone performs all the exercises through their full range of motion, flexibility will increase.

Exercises like flyes, stiff-legged dead lifts, dumbbell presses, and chin-ups stretch the muscle in the bottom range of the movement. Therefore, by performing these exercises correctly, your stretching capabilities will increase.

Weight training will not only burn off excess fat but will tone and sculpt making a women's body curvy and sexy. So women if you want to look slimmer, toned and feminine, look into adding weight training as part of your fitness workout.




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Your Grandmother Lifts Weights - How About You?


Remember when you were a kid?

Watch some kids playing. They run. They jump. They climb. They fall and then they get up again.

You might feel like telling them to slow down, but you never have to tell children to speed up.

Then you got older

But things change when you get older. You might not be quite as fast as you used to be. You might even have the idea that, "I'm too old to exercise."

You see it in a lot of people right after high school. They just aren't active anymore. They think that their running and jumping days are behind them. It just isn't true.

You've still got it in you

You can be active at any age. And you can use exercise, heavy exercise, to help you get the lean body that you want.

Now, before you strap on the gym shoes and start sprinting take a look at your condition. Are you really out of shape? Then you'll need to build up gradually.

Too much, too soon, and you can injure yourself. Or you will be too exhausted to continue, and you will give up.

So where do you start

So what do you do if you are no longer a kid, but you decide it is time for you to get into some kind of shape? The best answer for you is resistance training.

What is resistance training? There are lots of ways to do resistance training. But the kind that you can do and should do is weight lifting.

Weight lifting, at any age, is the safest and most effective way to get in shape. And especially if you are getting older, stiffer, heavier, and out of shape, weight lifting may be ideal for you.

The proof

That may not seem logical at first glance, but here is why. One example of the benefits of weight training is found in the research done at the University of Arkansas. (Exercise training guidelines for the elderly. Evans WJ, Med Sci Sports Exerc. 1999 Jan;31(1):12-7.)

This is one of many studies which showed the benefits of heavy weight training in all ages.

They picked elderly nursing home residents and had them do high-intensity resistance training. That's right -- heavy weights. The elderly are the group that you would think would be most prone to injury and least likely to be able to exercise.

What did they find?

What the researchers found was that the frail elderly develop increased muscle mass and dramatically increased strength in a few short weeks.

Further, they became more active in their daily lives after they got more fit. All from high-intensity training.

What is high intensity?

They defined high-intensity resistance training as movements involving greater than 60% of the one repetition maximum. For example, if the maximum that you could lift one time was 100 pounds, then high-intensity resistance training would require you to lift at least 60 pounds.

Sixty percent of your one repetition maximum is enough resistance to cause muscle growth.

You have to work your muscles against resistance to cause muscle growth. That's why most people get so little benefit from their treadmill workouts and why they often give up.

Plodding on the treadmill does not stimulate muscle growth, and it will not give you the changes in your body you are hoping for.

Will it work for you?

If it works for an elderly person in a nursing home it will surely work for you. It works for people of all ages.

Resistance training in any form will give you all sorts of benefits. It increases muscle tone and it increases muscle mass.

The increased tone gives women a shapelier figure. It gives men a more powerful silhouette. And the increased mass burns calories and aids weight loss.

What exercise should you do?

There are many forms of resistance training. Any exercise which will cause you to exert yourself at least 60 percent of your maximum exertion will do. But if you are out of shape it is very difficult to do a lot of resistance activities.

Pullups are great. Pushups are wonderful. Even climbing a tree would work. But for those things you have to be in pretty good shape already.

But what if you're not in good shape? Working with weights is the ideal resistance exercise for most people -- especially if you are out of shape.

Why is that? Because weights come in all sizes, from the 8 ounce soup can in your cupboard to 150 pound dumbbells at the gym. The variety of exercises is infinite and limited only by your imagination. There are many excellent books, videos and magazines available on the subject.

What are the benefits?

The gains you make are easy to see, because the numbers are right there in front of you. You started with 10 pounds. Now you are lifting 20 pounds. So you don't have to wonder if you are making gains.

You will make gains, and you will see so yourself in a very few weeks. Weight lifting can bring dramatic changes in a very short period of time if done right. This is especially true if you let yourself get really out of shape. It's ironic, but the worse shape you are in, the easier it is to improve.

Weight lifting is fun!

And perhaps most importantly weight lifting can be fun. You will see after you try it. It is fun when you see yourself becoming strong and lean.

So give it a try. You have tried every gimmick "fast-weight-loss" diet that has come around, and look where you are now. You have nothing to lose and everything to gain.

Lift some weights. Lose some weight. If your grandmother can do it, so can you.




Are You Tired Of Being Fat?

Dan Curtis, M.D. is an author, lecturer, and university professor. For more help with your weight loss visit: http://www.my-weight-loss-advisor.com How many calories do you need to lose weight?

http://www.my-weight-loss-advisor.com/calories-for-weight-loss.html




Tuesday, June 19, 2012

How Many People Are Put Off From Tea By Bad Green Tea?

I often like to re-read old posts on people's blogs. Sometimes I find them through web searches or links, other times by browsing. Today I want to draw attention to an old post on Adam Yusko's blog The Sip Tip. The post is titled Current thoughts on Tea Freshness, and the post is quite brief. I want to credit Adam's post with inspiring not only this post, but my recent post Why Can Green Tea Bags Be Worse Than Black Tea Bags?. In his post, Adam writes:
With all the health promotions out there, most peoples step away from black/ red tea would be a green tea, which is a lot more "time sensitive" than most black/red teas.

I've also noticed this, and I'd agree about the greater time-sensitivity of green tea, in that green tea is not as likely as black tea to stay fresh over long periods of time.

Also: green tea can be pickier about brewing:

I want to add to this observation that, with the exception of a few quirky teas (like Darjeeling oolong), I've found that green teas can be among the most sensitive to brewing temperature, and, in general, the most picky about brewing. I find a typical green tea takes more skill to brew well than a typical black, oolong, white, or Pu-erh tea.

Also: green tea purchased in tea bags can be worse than the worst black tea bags:

I recently published a post Why Can Green Tea Bags Be Worse Than Black Tea Bags? in which I explain how, in my experience, green tea bags can potentially be worse than the worst black tea bags.

Typical green teas in tea bags are more likely to lead to a bad tea drinking experience than black teas:

All these points, Adam's point about storage, and the points about brewing and the broader range of low-quality green tea bags, lead to the same conclusion: green teas are more likely to lead to a bad tea drinking experience for casual tea drinkers than other types of tea.

A lot of people try out tea first in the context of experimenting with green tea as a health product or weight loss method:

People who try out green tea as a health product are unlikely to experience green tea at its best, in the form of high-quality, loose-leaf green tea, properly prepared. What is more likely is that they will encounter low-quality tea in a tea bag, possibly of dubious freshness, and try brewing it with boiling water.

It's a sad fact that in America, many people's first experiences with tea are with low-quality green tea, in tea bags, consumed with intentions of weight loss or acquiring supposed "health benefits". These misguided ventures into green tea can be part of an overall healthy pattern of eating healthier foods, like when a person gives up soda for tea, but they can also be a part of harmful fad diets which have negative impacts on health. I'm active on Yahoo! Answers, where I sometimes answer tea-related questions, and an overwhelming majority of tea-related questions, once filtering through the ones about tea party politics, are ones relating to green tea and weight loss, with a few relating to green tea and promises of vague "health benefits".

Many of them are questions from people remarking that they want to start drinking green tea but that they find it tastes terrible.

How can we combat these things?

It's hard to combat a dominant cultural idea, like the ubiquitious association between green tea and weight loss in the public consciousness in America. I find that the best way to combat these sorts of ideas is, rather than negating or outright challenging them in an antagonistic way, to present a new, more truthful statement, and then, to repeat this statement frequently. I recommend:

When talking to someone who seems motivated to drink tea for health or weight loss purposes, acknowledge and appeal to their concern for health. Emphasize that taste is a good indicator of freshness and quality, and that higher-quality teas and fresher teas are often lower in contaminants and are likely to be higher in beneficial chemicals (such as Vitamin C in green tea, which breaks down over time). Emphasize that whole-leaf tea stays fresh better than broken-leaf tea. Appeal to the things the person has already communicated that they care about (health). Emphasize that the process of enjoying your tea can be relaxing and can promote mindfulness, which is well-known to reduce stress and promote overall health.Avoid negating the person's motivations, and especially avoid telling the person what they "should" do, how they "should" think, or what they "should" want, and avoid approaching the person in any sort of way that puts them down. It can be tempting to say something like: "You shouldn't drink tea for its health benefits, you should drink tea because you like the way it tastes." This sort of statement is more likely to alienate a person and elicit a defensive reaction than a similar statement, worded like: "I recommend thinking less about health and focusing on drinking the teas that you enjoy most." or better yet, appeal to their desire for a healthy drink: "I think the healthiest approach is to focus on drinking the teas that taste best to you and that make you feel best."
It's a lot easier to work with people than against them!

View the original article here

Stretching a Vital Component to Your Exercise and Weight Loss Program


Stretching is a vital part of your program and is often neglected by many. Exercise actually has the effect of tightening your muscles, so it is of great importance while your muscles are warm to stretch them after exercise returning them to their original lengths. This will prevent the risk of injury and stiffness and maintain good flexibility. Remember to hold each stretch for at least 30 seconds.

FULL BODY STRETCHING SEQUENCE

After a session grab your mat or towel, spread it out on the floor, lay down on your back and stretch out nice and long. Oh! What a feeling. Now we will follow the routine below in sequence.

SPINAL ROTATION

Keeping your shoulder blades flat on the floor with your arms stretched out to the sides, bend your legs to 90 degrees. Allow your knees to drop to the floor together, without forcing them and making sure to keep your shoulder blades on the deck. Hold the stretch for 30 seconds minimum before repeating over the other side. Well done, now return to your favourite position( flat on your back ) stretch out, relax and prepare for your next stretch.

GLUTEAL STRETCH

Now, keeping one foot on the floor, bend the knee of that leg. Cross the other leg over the first leg so that your ankle is resting above the knee. Reach through and lock your hands around the thigh of your first leg, smoothly pulling back toward you. You will feel a wonderful stretch in your buttocks and outer thigh. Excellent, now hold that stretch for a minimum of 30 seconds and repeat with the other leg.

QUADRICEP STRETCH

This stretch can be performed either lying or standing. It is important to keep the knees together while performing this stretch. Holding the front of your foot, bring one leg up behind you ( actually pulling the heel into your buttock ) Hold for a minimum of 30 seconds as you feel the stretch in your hip and thigh.

OUTER THIGH STRETCH

In a sitting position with your legs straight out in front of you, bring one leg up and cross it over the other leg. Supporting yourself with one arm, use the other arm to ease your knee across your body. You will feel the stretch through your outer thigh. Hold the stretch for 30 seconds and repeat with the other leg.

INNER THIGH STRETCH

In a sitting position with your back straight, bring your heels together. Now, holding your ankles, pull your feet in towards you holding the stretch for 30 seconds. You will feel the stretch at your inner thighs as you let your knees drop toward the floor. To intensify this stretch, bring your body gently forward from the hips as you place your elbows on your knees.

HAMSTRINGS STRETCH

In a sitting position with your legs straight and together, slowly and gently bend forward from the waist with fingers outstretched until you can feel the stretch in your hamstrings. Hold for 30 seconds. If your flexibility is insufficient in the early stages you can assist yourself by folding a towel length ways, looping it over your feet and holding both ends, gently ease yourself forward.

HAMSTRINGS STRETCH ( LYING )

Lie on your back with one leg bent to 90 degrees. Bring your other leg straight up toward you and grasp with both hands below the knee. Gently pull the leg toward you until you feel the stretch and hold for 30 seconds minimum.

HAMSTRING STRETCH ( STANDING )

With your hands on your thighs, place one heel in front of you. Bending your other knee slowly bend forward from your hips. You will feel the stretch at the back of your upper leg ( hamstring ) primarily, with some at the back of the knee and in the calf. Hold the stretch for your minimum 20 seconds, then to intensify the stretch slowly lean a bit further into the stretch, hold for another 20 seconds and repeat for the other leg.

CALF STRETCH

Basically your calf muscle consists of your main muscle, ( gastrocnemius ) and the lesser ( soleus ) which is lower and runs underneath. Here are two stretches, one for each respectively.

Standing with your feet together, take a good step back with one leg keeping the foot flat on the deck, with the other leg slightly bent at the knee.

Your upper body weight is taken on the front leg while your feet are facing forward and your back is straight with both heels on the floor.

Intensity can be increased by taking your back leg further back and pushing into the heel. Hold all positions for your 20 seconds minimum and repeat with the other leg.

CALF STRETCH ( LOWER )

As with calf stretch above except that the back leg is bent at the knee with the step back being of a shorter distance. The stretch will be felt deep in the lower part of the leg.

CHEST STRETCH

Sitting with your legs slightly bent and feet hip-width apart, contract those abdominals ( pull them in ) while relaxing your neck and shoulders.

With your arms straight, interlock your hands behind your back, keeping your back nice and straight.

Now lift your arms up behind you until you feel the stretch across your chest, and hold for at least 20 seconds.

UPPER BACK STRETCH

Standing with your legs slightly bent and feet hip-width apart, tighten those tummy muscles.

Interlocking your fingers together, straighten your arms out in front of you.

Keeping your body upright with a firm lower back, push your hands away from you as you feel the stretch across your upper back and back of your shoulders.

Hold stretch for a minimum of 20 seconds.

TRICEP STRETCH

Standing or seated.

Lifting one arm, place the hand over your back reaching down your spine with fingers pointed downwards.

With your other hand grasp your elbow and gently pull back intensifying the stretch.

Hold for 20 seconds and repeat with other arm.

In conclusion exercise involves muscle contraction, causing them to tighten and shorten in length. It is most important to stretch our muscles back to their original length immediately after exercising whilst they are still warm.

Stretching is a habit you must get into. Without it you leave yourself open to injury, reduced flexibility, soreness and stiffness. After every session spend 10 minutes minimum on a full body stretching routine.




In this article you have your full body stretching program explained in detail for you, by downloading a copy of Slim Supple & Strong you will not only have your complete answer to the sustainable NEW YOU, but all the above stretches will be demonstrated in detail for you.

Go To: http://www.slim-supple-strong.com.au

Gary Richards (Author)




Monday, June 18, 2012

Top 10 Exercises Without Weights


If you hate to go to the gym, you are not alone. The good news is - you can get results in the comfort of your own home with some simple home exercises.

Bodyweight training CAN be effective. It CAN be a substitute for weights, if necessary. Training using your own body weight as a source of resistance is a time tested technique to get results fast.

Here are the ten best bodyweight training exercises that give you great workouts and great results - without the gym.

1. Supine Pull-Ups (works major muscles in back, shoulders, and biceps) Use two chairs and a pole - a heavy broom handle works well. WARNING: make sure the chairs are stable and that the broom handle is strong enough to take your weight. You could be SEVERELY injured if the pole were to break or the chairs to slip. Lie on your back underneath a low bar. Grab the bar with a wide overhand grip. Pull up. Lower and repeat for 6-8 reps.

2. Supine Biceps Pull-Ups (biceps, some back) Use the same chairs-and-pole arrangement from #1. Sit underneath a low bar. Grab the bar with a reverse grip (palms facing you), hands about shoulder-width apart. Keeping your body upright, pull up until your chin just clears the bar. Focus on the tension in your biceps, trying to relax the rest of your body. 6-8 reps.

3. Push-Ups (chest, triceps, shoulders) The key when targeting the chest with Push-Ups is the direction in which your elbows travel. As with bench presses, the elbows must move AWAY FROM THE BODY to target your chest, and be kept CLOSE TO THE BODY to target the triceps. Place each hand just outside your shoulders, slightly behind the line of your shoulders. Hands pointing straight ahead, upper body rigid as a board. 6-15 reps.

4. Tent Push-Ups (primarily upper chest) Assume the position in #3, but walk your feet forward so your body is bent at the waist, and your hips are up high in the air. Bending at the elbows, lower yourself until your nose touches the floor. Push up. Repeat. 6-8 reps.

5. Push-Ups, Triceps Position (you guessed it - triceps, and some chest) Begin with fingers facing forward in position from #3, hands slightly LESS than shoulder width apart. Lower your body to the floor keeping arms in against your body. Push up. 6-8 reps.

6. Triceps Dips With Chairs With your hands behind your back, support yourself on your palms at the edge of a chair. Your hands should be touching; your elbows should angle outward. Dipping in this position relieves a lot of stress on the elbow and shoulder joints. Lower yourself, keeping your back close to the chair. Bend your elbows back and slightly to the sides. Keep your body angled slightly forward throughout the motion. Press yourself up until your arms are straight. 6-15 reps.

7. One-Legged Squats (front thighs, glutes, hamstrings) Stand perpendicular to a wall, about arm's length away from it. Extend your arm out to the side and place your palm against the wall at just under shoulder-height. Angle the foot farthest from the wall at 45 degrees. Bend the other leg back. Keeping your body upright, lower yourself until the non-weight-bearing knee is close to (but not touching) the ground. Support yourself by leaning against the wall. Press yourself back up to starting position. Repeat 6-8 reps.

8. One-Legged Hamstring Bridges Lie on your back with one leg extended, heel on the ground. Hold the other leg up off the floor. Pushing through your heel, flex your hamstrings to lift your body. Lower and repeat for 8-10 reps. Repeat with other leg. You can control the resistance and the degree to which the glutes contribute by changing the distance you place your heel relative to your butt.

9. Lunges Begin the lunge by taking a large step forward, keeping your head up and torso erect. Lower your hips and allow your trailing knee to drop to a point just before it touches the floor - never let the knee touch the floor. To return to the start, push off with your forward leg and then step back when the knee is completely straight. Repeat with other leg, 10-15 reps each leg.

10. Stair Running Stair running isn't usually considered a resistance exercise, and in fact, it makes hefty demands on your cardiovascular system. However, it also does an incredible job of conditioning the lower body. If your knees are in good shape, try doing 10-20 one-story sprints, preferably two stairs at a time. As you get stronger, work up the number slowly, keep one hand on the stair rail to catch yourself if you lose your balance. Give yourself a bigger challenge by wearing a backpack filled with nice and heavy books.




To read reviews on home exercise equipment and learn how to choose the best exercise gadgets for your needs, visit Nitin Chhoda's new site guide to exercise equipment




The Role of Rebound Exercise in Weight Loss


Rebound exercise is an effective and time efficient way for nearly everyone regardless of age to achieve their fitness, health, and weight loss goals. Following a balanced diet and rebound exercise program will keep you progressing toward your optimal weight and prevent disease. Setting up a rebound exercise schedule isn't time consuming! Ten minutes a day is sufficient to bring forth desirable results over a period of time. Maintaining a rebound exercise routine promotes relaxation, lessens stress, and tones up your body parts and muscles. If you're not used to rebound exercising, then keeping your workouts simple may be the best strategy starting out to lose weight. Before you begin, though, be sure to get examined by your doctor and get his approval after explaining to him how you intend to incorporate rebounding into your overall fitness routine. There are a variety of simple rebounding exercises that you can do to lose weight and improve your health. For example, gently bouncing up and down (aka "the Baby Bounce") creates pressure changes in the body that stimulates and circulates every body part and function. You can also add to your workout common aerobic exercises such as the "Knee Lift" which can be done slowly or at a sprint without jarring your body. Then there is the "Side Swing" where kicking out side to side helps to strengthen the waist while tightening obliques, hips, and outer thighs.

The main thing to remember when on your rebounder is to do exercises that you will enjoy and hold your interest which meet your doctor's approval.

Regular undertaking of some simple exercises on your rebounder can go a long way to helping you find the ideal weight given your age, height and sex. But the benefits of rebounding go beyond assisting you in attaining your weight loss goals. Bones, muscles and joints can be built up and maintained. Your energy levels can also increase which will help you drop unwanted pounds. Plus, you can carry out your activities and pursuits with much more effectiveness. So begin today and start looking and feeling better by exercising on your rebounder.




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Sunday, June 17, 2012

The Reasons Why Most Women Won't Get Arms Like Madonna Exercising With Weights


Most women who want to get in shape will normally stay clear from doing any resistance type exercises involving weights because they believe training with weights will turn them into muscle freaks. I hear this exercise myth all the time from women; it's probably the most common myth out of all the misunderstandings about training with weights to improve appearances in females. Many women think if they touch a weight they will end up with arms looking of sinew and bulging veins.

Images of the pop singer Madonna everywhere don't help to reassure women's confidence to train with weights for a better body. The misconceptions women have of training with weights have driven them to cardiovascular type exercises and away from the many benefits training with weights can have. Instead they prefer activities like running, biking or any piece of CV equipment that takes their liking in the hope it will transform the way they look.

There are some things to consider before running away from dumbbells and barbells and why they won't turn you into the next Miss Universe.

#1 - Big muscles or a ripped physique don't happen overnight. It isn't a case of going to the gym and lifting a few weights and waking up the next day with irreversible big muscles that you are stuck with for life.

#2 - Someone with a body that has bulging muscles and looks toned and distinguished has attained it with years and years of hard training and strict nutritional control or with performance drugs or both.

#3 - Women have less muscle building hormones then men and it is rare for a woman to develop big muscles even with a strict bodybuilding-training regime and strict diet.

#4 - I always reassure a women's misconception of training with weights by telling them that if they were able to easily build big muscles they would just as easily be able to decrease the size of the muscles by resorting back to doing nothing.

The advantage of resistance training over traditional cardio training is significant. Done properly, resistance training will create a cardiovascular response; killing two birds with one stone and saving heaps of time. One of the numerous benefits includes the functional benefit, which has a carry over effect to daily living, and most sports. But more importantly for most women is that it will shape the body making it more aesthetically pleasing at the same time as toning muscle tissue. As soon the muscles begin to work frequently under resistance it speeds up the rate you burn calories and it makes it easier to reduce body fat levels.




Anthony Chapman is a Body Transformation Coach and creator of a downloadable step-by-step diet designed to REDUCE FAT fast. The easy to implement six pack diet is intended for busy people and options to commit at different levels are presented. To get fat loss information everyday for the next 10 days please visit FAT LOSS EVERY 10 DAYS.

(c) Copyright - Anthony Chapman, All Rights Reserved Worldwide. You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.