Exercises You Can Do while in Traffic

Welcome to My DoFollow Blog! As a Big Thank You, I'd Like to Give You FREE Access to my "19 Tips to Build Muscle & Gain Weight" Report That Gives You The Key Ingredients For Success in YOUR all your workouts! ~ Marc David; CPT

Nothing can be more frustrating than getting stuck in traffic. All that time seems simply wasted when you could be doing other things, such as hitting the gym. In fact reports indicate that the average American spends at least an hour each day in the car, and this can be a great deal more if traffic has you in a gridlock.
Although traffic jams will never be any less annoying, at least you can now find ways to make better use of this down time. While it may not be quite as effective as the hours you log in at the gym, you can at least get in a bit of a mini-workout right from your car. Not only can this help you retain that muscle you’ve worked so hard to earn but may even help you alleviate some of that stress you are feeling from being stuck in bumper to bumper traffic.
Here are some simple toning solutions to shaping up from the driver’s seat, not to mention to help combat boredom.
#1: Suck In Your Gut With Car Seat Crunches
One method to work on toning your tummy while stuck in traffic is to flatten your stomach as you exhale completely. As you breathe out pull your belly button towards your spine as far as possible until all the air is released. Hold for a 5-10 count and release. You can repeat this 10 times and mix it up with other exercises before repeating.
Another version of this is to release short, hard bursts of air as you exhale clenching your abs with each exhale. Release only slightly as you inhale quickly and repeat for a series of 10-15 breaths. Again you can do another series or two of these mixed in with other car seat exercises depending how long you end up stuck in traffic.
#2: Butt Toning From Your Car Seat
The butt toning exercise from your car seat is simple. Alternate between squeezing the buttocks muscles together and holding for a count up to 10, and then rapidly squeezing and partially releasing for 10 or more reps.
Try this one a few times and you may find yourself doing it whenever and wherever you find yourself seated for a long period of time. This one not only helps with toning, it can help that annoying feeling of your buttocks muscles “falling asleep” when in a seated position for a period of time. In other words it can also help with circulation by helping to get the blood flowing.
#3: Master Those Thighs
Squeeze your thighs together with all of your might and hold like this for a count of 10. For added effectiveness also squeeze the tops of your thigh muscles upward until your feel them tighten at the inner and upper thigh. Again you can also do these in short bursts for a count of 10 or more and work these into the rotation. You can make these more effective by adding resistance and squeezing a ball, rolled up towel or even a folded sweatshirt between your legs.
#4: Shoulders & Upper Back
Lightly grip the steering wheel but relax your arms and shoulders. Drop your shoulders and then pull the shoulder blades towards each other. Hold for about 10 seconds and then repeat as many times as you want.
Here is another similar exercise you can preform in your car:

If you tend to get stuck in traffic or have to log in a lot of travel hours for your job, prepare for this. Keeping a handgrip device in the car is a great way to build up muscle. You can also use it between the area just above your knees and squeeze together to build up thigh muscles. It may take some creativity but more than likely you can even think up you own exercises.
Quick Tips
The most important thing is that you are safe while doing these various exercises. Make sure you stay focused on the road and don’t get distracted. If you get in an accident you want to make sure you are fully covered with auto insurance.You can actually also find some useful apps for your mobile device that can recommend exercises to do. In fact, this may be a great time to use an app to learn yogic breathing. Not only does this type of breathing help you improve the results you get from a gym workout, it also does wonders for calming your nerves. You’ll never need a calming breath exercise more than when stuck in a traffic jam.Anything that contracts and releases a group of muscles is helping you tone. The important thing is to do something. Any type of attempt at muscle toning is time better spent, and you may also notice the time stuck in traffic passes much quicker.
This post was written by Quinten who writes about safety in your car and other related topics on www.carinsurancecalculatoronline.com.


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Extraordinary body-building tips for beginners

This is a guest post by Diana.  These days she contributes on Devrover.com

A beginners first few strides into the adult world of bodybuilding is usually inspired by the shots of their favorite sportsperson or movie star displaying a series of muscles that makes you think that bodywork is no less an art in terms of labor or commitment. However, there is more to this form of art than just pumping weights and hitting the gym. Exquisite bodybuilding is a tough road layered with strict regimen, regularity, resistance, and sacrifice.
1. Diet
Diet is one of the most challenging issues that hold the entire regimen of bodybuilding to its near perfection. A right diet will see you through the entire program and soar ahead through all stages with least complications. Consult a nutritionist to help design your own customized diet plan. Stay clear of the magic wand called supplements. You need to consider that whatever they are claiming, are all advertising gimmicks at the end of the day. Regardless of all publicity stunts a high dose of protein and nutrients from food are vital to carve a well-structured body than anything else. Take into account the prime consideration here is your health that you are playing with and once you damage it, no amount of regret can get it back to you.
2. Discipline
Without discipline, no regimen will work to benefit your goals. All good things require a balance of judgment, flexibility, and discipline. Discipline means a commitment that you are now ready to sacrifice the things that are not important and concentrate only to those that are beneficial for your body. This means no hanging out with friends after work, no aimless guzzling beer or junk food, no clubbing all night, or giving in to passing whims and fancies. You have to abide by your routine. Rest properly, eat quality food, and abide by the rules set by your instructor in practicing. Discipline in exercising is also necessary. You cannot go as you like it. You need to follow your exercise regimen to the perfection. Keep a written instruction copy of your regimen nearby while exercising and follow it without improvising on your own. Consult your instructor in case you want a change in pattern, reps, or form.
3. Training regimen
The training schedule need not be long and taking your all day. The trick needs to be on intensity or quality of the time spent and not the quantity of time. An hour per day, three to four days a week is more than enough. The rest days, in between, are crucial to repair the tearing and wearing of the muscle tissue to get maximum benefit from the workouts. Moreover, using the correct format is also vital. The beginner has to concentrate on technique more than weights. Learning the best techniques is by keeping to very low or no weights for the first few weeks and concentrate on getting the form correct.
4. Dedication
A high level of exercise does not necessarily mount up to a well-carved physique. It is the time that you invest that forms the basis of a well stacked body. Patience, perseverance, and time play a big role to carve that structure of yours. There will be times that you need to exercise mental stamina than physical strength to see through your strict regimen. These are the testing times. Only those with high degree of dedication will see through these stages. Along with dedication, you need to be ready to give up momentary impulses, cravings for food or activities that might be detrimental to your health. Moreover, patience is also very vital, as there is no quick way to achieve good results. You need long torturous hours of practicing and redoing the same acts repeatedly to gain the best result.
5 Never say no
While doing reps of weight training you will get to stages when your muscle weakens so much that you cannot finish a particular rep to its full cycle. Here it is crucial that you do not give up as the entire effort and effect will be lost fully. The trick is to find a way to complete the set without stopping through half way. You can reduce the weights or change to another position to complete the whole set.  Instead of giving up halfway because of spent or sore muscles, continue the set in a easier mode to be able to push your body to redefine the limits. This pushing forward is what lifts you to the next level and wipes off stagnation in growth rate.
6 Build it up stack by stack
It is very important to develop through your regimen as you progress to build up endurance and power. To get that endurance built into your system you need to build up the stamina slowly but effectively. That means you are not stuck to the number of reps and steel plates you started with. Progress the number of reps and weights in combinations as you evolve with building the shape of your body in quality. It almost takes a week for each muscle group to wake up and respond to the call of action. So concentrate on each muscle group once per week. Moreover, a beginner usually wants it too much and too fast. They tend to be super adventurous and ambitious on the first day itself and load up the bar with plates. This is not recommended as it might cause severe body injuries that can cripple you for life. Go slow, no matter how tempting it is. Build up slowly stack-by-stack to raise the capabilities of your body. Increase the weights and reps slowly with each passing week to induce stress to your muscle and help it grow.
7 Extensive researches for newer techniques
There are loads of techniques and approach methods to the art of bodybuilding. Often the magazines and the freely available advice from friends are the only things you rely on to gain more understanding of the subject. Here you need to realize that none of these sources are reliable or has much scientific knowledge. The magazines are mostly refined forms of advertisements for accessory companies, gym instructors, and muscle building supplements. Do not give importance to the gimmicks and tricks they recommend to gain faster than usual pace. You need to consult true professional instructors to be on the right track. They will lead you towards your goal in a realistic and harmless manner that will not jeopardize your future health status.
Now that you have made up the mind to stack up the mass and bulge the curves, there should be nothing holding you back. Concentrate and remember to take baby steps into this new world rather than rush and push and cause severe injury that can sometime last a lifetime. You need to be patient and give respect to the years of experience your mentors have behind them while they instruct you on your new riding passion. While weight training might take the center stage, concentrate on cardio and abs as well.
This Post is written by Diana. She is a writer/blogger. She writes articles on Technology, social media, wordpress, Gamification, responsive design and software development etc. These days she contributes on Devrover.com


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The Deadly Truth About Veganism

This is a guest post by Mishka Thomas, a food and beverage blogger

This article caught my attention so I thought it might interest you

The tragic death of an infant is among the many cases that shed light on the consequences of vegetarianism/veganism, among which are fatal vitamin deficiencies.

 Sergine and Joel Le Moaligou of France fed their 11-month-old daughter Louise breast milk alone– one day in March 2008 the baby became listless and the couple called emergency services. The baby died of a vitamin deficiency.

According to the autopsy report, the baby suffered from a vitamin A and vitamin B12 deficiency, which experts say raises a child’s vulnerability to infection. The deficiency may have been due to an unbalanced diet, and that the couple did not heed the doctor’s advice for hospitalization when Louise contracted bronchitis and had dropping weight during her nine-month checkup.

While breast milk is a near-perfect food that proves to be the best nourishment you can give your baby, its nutritional value is influenced by the mother diet. Louise’s mother is a vegan, and it apparently created vitamin deficiencies in the breast milk that she was fed on exclusively.

Are you convinced that a strict vegan diet is the healthiest way to go? Read on and be enlightened about the potential deadly dangers of this practice.

The Health Setbacks of Going Strictly Vegan
Many individuals go down the vegetarian/vegan route based on their ethical or spiritual convictions. However, this dietary choice often leads to serious effects, as avoiding all animal foods may deprive you of the critical nutrients needed for optimal health and well-being. Even Angelina Jolie, a vegan for so many years, was quoted as saying “It nearly killed me.”

Vitamin B12 deficiency is the  thing to watch out for. Vitamin B12, one among the eight B-complex vitamins, is naturally found in animal foods such as meat, fish, milk, milk products, and dairy.
Researcher Michael Donaldson, PhD, of Cornell University reveals his study on the Hallelujah diet, a strict vegan diet:
“Our study revealed early signs of vitamin B12 deficiency in 26 of the 54 people tested, after following the Hallelujah Diet for as little as two to four years…
Based on the published studies and our results, adequate vitamin B12 status of vegans cannot be taken for granted. Pregnant women, nursing mothers, infants, and small children are particularly vulnerable to B12 shortages. Ensuring adequate B12 is critical for normal neurological development and maintenance, with shortages resulting in permanent damage.”

Another concern: even if vitamin B12 is water-soluble, it does not go out of your body quickly like other water-soluble vitamins do. It is stored in your kidneys, liver, and other bodily tissues. As a result, vitamin B12 deficiency many not manifest until after a number of years.
Saturated fats, animal-based omega-3 fats like krill oil, and vitamin A are other nutrients that a growing child may be missing out on with a strict vegan diet.

Know Your Nutritional Type, Too!
If you are currently following a vegetarian or vegan diet, it may be beneficial for you to add a number of animal-based proteins to your eating choices, like raw organic eggs and dairy. However, its sufficiency largely depends on your Nutritional Type, which determines the ratio of fats, carbohydrates, and protein you need.

Here are the three groups under Nutritional Typing:
1. Protein Type – High amounts of healthy fats and protein, lower amounts of vegetables
2. Carb Type – High amounts of vegetables, lower amounts of protein and fat
3. Mixed Type – somewhere between Protein and Carb Types
Your body needs some of each of these categories above, but individuals require different ratios of each. While some may thrive on large vegetable amounts and very little animal protein, this ratio would spell disaster for some people.

You fare worst on vegetarian and vegan diets if you are a natural Protein Type, as sticking to such diet deprives of your body’s essential fuel, as dictated by your genetic and biochemical makeup. Consider these facts for yourself and your family, and especially if you are pregnant or breastfeeding.

About the Author
Mishka Thomas is a food and beverage blogger, favoring healthy, organic finds and restaurants found in his hometown in Los Angeles. He was diagnosed with vitamin
B12 deficiency a year ago, and this forced him to reevaluate his dietary and lifestyle choices. He is currently living with his partner of five years and their daughter, Belle.
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Top 6 Muscle Building Tips

Welcome to My DoFollow Blog! As a Big Thank You, I'd Like to Give You FREE Access to my "19 Tips to Build Muscle & Gain Weight" Report That Gives You The Key Ingredients For Success in YOUR all your workouts! ~ Marc David; CPT

Muscle Building Tips the Top 6 by guest author and Metabolic Masterpiece author, Scott Tousignant
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Are you struggling to gain muscle? Feel like you are busting your butt with nothing to show for it? I sympathize with your frustrations. As a former hardgainer who thought he had tried everything, I can relate to disappointment that burdens you when the promise of massive muscle gain yields little to no results. I won’t guarantee that you will gain 10, 20, or even 30 pounds of muscle by applying the advice below… but I can guarantee that applying these 6 Muscle Building Tips
with consistency will finally break your free from the hardgainer label once and for all, just as it did for me.

A common mistake among bodybuilders is to spend 4-8 weeks focusing on strength training in the 3-5 rep range, then move onto 4-12 weeks of hypertrophy training in the 8-12 rep range. There is no doubt that this can be effective, but if you want to maximize your muscle building potential you need to utilize every rep range within each workout.

When you incorporate both strength training and hypertrophy training within each workout they feed off each other. Strength training hit’s your muscles on a neurological level, which increases your ability to recruit more muscle fibers. It gives your muscles a more dense and “harder” look. Hypertrophy training hits your muscles on more of a metabolic and cellular level, increasing the size of the muscle, which is temporarily visible during and immediately after the workout as a result of the ‘Pump’. The more permanent and long term gain in muscle size is a result of your body adapting to hypertrophy training, increasing the size and numbers of your muscle filaments.

Research has shown that your body adapts to rep ranges faster than it will adapt to exercises, which means that it’s important to vary your rep range more frequently than it is to vary the exercises that you use. Don’t be afraid to mix in some high reps in the 15-25 range either. I know many bodybuilders who experienced rapid growth when they began to mix in some high rep leg presses into their training.

The media and blogosphere have filled the heads of young trainees with a fear of over-training. I’m going to go against the grain and tell you to test those limits. For far too long I heeded that advice with nothing to show for it. As soon as the clock struck 60 minutes I would run like hell out of the gym for fear that my testosterone would rapidly drop and my body would immediately go into a catabolic state and start eating away at my precious muscle.

It wasn’t until I took a stand and tested my limits that I realized that my body required a higher volume of training. More sets and more exercises were necessary to ignite muscle growth and transform my physique. 60-75 minutes should be sufficient time to crush an amazing workout. What I have discovered with myself and with my clients is that the extra 15 minutes is where I bring out the fine details of my physique.

The best method for incorporating a variety of rep ranges and adequate volume to your workout is to include a variety of training protocol into each training session. Straightsets are great for the strength exercises, supersets are great for both strength and hypertrophy, and dropsets are great for tapping into the deep muscle fibers that are often neglected and untouched. Mixing in 8 sets of 8, Pyramids, Trisets, Giantsets, and other training protocol will stimulate your muscles in unique ways, forcing them to adapt and grow.

Intensity isn’t necessarily about training so hard that you feel like puking. It’s about giving each and every rep 100% of your focus and attention. Making each rep count as if it’s the one that will lead to your ultimate goal.

This kind of focused intensity is the difference between mindlessly going through the motions and hoping for success… Or completely embracing the moment, soaking it all in, enjoying the process, and expecting success!

Every rep has a purpose. Pour your heart and soul into every inch of the movement.
Consistently experiencing 8-9 hours of quality sleep everyday can play a key role in your muscle building journey. It provides your body with the opportunity to recover and rebuild, it reduces your stress, and it contributes to greater energy and mental clarity during your workout.
Supplementation is exactly what it’s defined as… a means of supplementing an already stellar nutrition plan. You should never place all of your hopes and dreams of building a lean and muscular physique on supplements alone. But some key supplements do have to potential to enhance your results.

Creatine is one of those supplements that has proven time and time again to improve strength and recovery. It can also make your muscles appear fuller. Consuming 5 grams of creatine once or twice per day is both safe and effective.

Fish oil is another outstanding supplement that carries both health and muscle building benefits. It can aid in recover and improve your strength.

Protein powders are more of a convenience thing… and for some, it’s a way of ensuring that their muscles receive an adequate amount of protein as quickly as possible post workout, so they can begin to recover and rebuild immediately.

So there you have it! The 6 Muscle Building Tips that have taken me from hardgainer status to experiencing Maximum Muscle Stimulation and building an impressive physique.

You could easily take this information and run with it, by designing a workout program on your own. Or you could take a much easier route, eliminating all the guesswork, and follow a strategically designed program that uses the above protocol and has been proven to work over and over again.

That strategically designed program is called Metabolic Masterpiece. Your body seriously won’t have a clue what hit it when you follow this training protocol. This is one of the few and rare programs that will increase your fat burning potential, while increasing your strength, and gaining lean, sexy muscle to shape and sculpt your body. This program has been my body transformation secret for years, until now.

One of the greatest benefits of releasing this program to the public has been seeing people get even better results than I have, when following the Metabolic Masterpiece Body Sculpting Program.
Scott Tousignant is the author of The Metabolic Masterpiece Body Sculpting Program.  It is a time tested and proven blueprint for how to get ripped. With the Metabolic Masterpiece Body Sculpting Program you have everything that you need for a successful body transformation at your finger tips. So what are you waiting for? Let’s get sculpting!


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2013 Festgehalten IFBB Nordic Pro und NPC Nordamerikaner auf August 30 bis 31

Der Sommer geht schnell zu Ende, aber die Bodybuilding-Welt kommenden Heizung als das 49th jährliche Mr. Olympia Wettbewerb schnell-Ansätze vom 27. September bis 30. Bevor der SuperBowl Bodybuilding in Las Vegas ausfällt, werden zwei große Wettbewerbe abgehalten, hat große Auswirkungen auf die Olympia. Diese Show ist die IFBB Nordic Pro Championships, am August 30 in Lahti, Finnland stattfinden. Dieser Wettbewerb wird die endgültige Qualifikation vor Ort in der Mr. O, um den ersten Platz-Finisher Vergabe von werden. Um nicht zu vergessen, wird es der Rangliste der Olympia-Qualifikation-Serie, in die ersten fünf Plätzen verdient einen Platz in der Mr. Olympia Wettbewerb abschließen.

Der Favorit, Startseite, Trophy und abschließendes qualifying vor Ort ist Lionel Beyeke, denen aus einem dritten Platz bei letzte Woche Dallas Europa Prokommt. Beyeke hat während der ganzen Saison 2013 Wettbewerb seine Klimaanlage Nagel zu kämpfen, aber er hat die richtigen Schritte unternommen, um seine Contest-Vorbereitung-Fehler zu korrigieren, indem Sie gemeinsam mit Bodybuilding-Veteran Dennis James. Obwohl die beiden zusammen nur für ein paar Wochen gearbeitet haben, hat Beyeke bereits eine spürbare Verbesserung in seine Klimaanlage und sieht auf dem richtigen Weg zur Landung in der winner's Circle in Finnland.

Eine andere Bodybuilder ein Auge behalten auf Wettbewerb Zeit ist neu-pro Alexey Lesukov aktiviert. Dieser junge Bodybuilder aus Russland hat viel Hype wie in der letzten und verdientermaßen so erhalten. Lesukov besitzt eine unglaubliche Körperbau und ist gut gesagt zusammen. Obwohl er auf der kürzeren Seite für eine offene Bodybuilding-Konkurrent ist, packt Lesukov genug Muskelmasse auf seinem Rahmen einige Schäden auf der pro Strecke zu tun. Er ist zweifellos der Dark Horse bei Nordic Pro hat die Möglichkeit, für die Mr. Olympia sein pro Debüt zu qualifizieren, die ganz auf die beeindruckende Leistung ware.

Hier ist die Aufstellung der men's Bodybuilding Division bei der Nordic Pro:
Abbaspour, BaitollahBannout, MohammedBeyeke, LionelBotthof, MatthiasDell'uomo, EmilianoHatami, MehdiKiss, JenoLesukov, AlexeyMentula, JariNataf, AlexandreOssi, JerrySeccarecci, DanieleShabunia, Aliaksei

Der andere statt der großen Bodybuilding-Wettbewerb ist an diesem Wochenende die NPC-Nordamerikaner, einer der drei Pro-Qualifikation zeigt jährlich statt. Dieser Wettbewerb wird von Pittsburgh, Pennsylvania, am August 30 bis 31 ausgehen. Der Gewinner jeder Gewichtsklasse der Männer Bodybuilding Division verdienen ihre pro-Karte. Die Gewinner der verschiedenen Master Bodybuilding Divisionen werden auch pro Status verdienen.
Foto mit freundlicher Genehmigung: SKopp über Wikimedia Commons.

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