At first organic beef have to know what exactly are cufflinks? Cufflinks for men are ornamental clasps which might be worn simply by men and women in order to tie up the two attributes of the cuff over a dress-up costume, top or blazer.
The predecessor of today clothing at first appeared from the early-16th one hundred year, its disheveled wristband broken using very small availabilities happening on both sides that were joined together along with cuff strings. Despite the fact that cuff guitar strings would likely carry on being popular properly until the 19th millennium, it had been in a few stage in the rule associated with Emperor Louis XIV which top sleeves happened to be mounted using boutons de manchette, as well as sleeve links, normally precisely the same frames of colored wine glass links u . s . collectively by way of a small, linked string.
Through the 12 months of 1715, basic, paste-glass buttons got seen to have got granted approach to pairs regarding a couple of, decoratively shaded as well as jeweled hoops, characteristically gemstones, connected simply by intricate precious metal hyperlinks. Engraved cufflinks are generally classically developed exclusively for utilize between tshirts which may have buttonholes for attributes nevertheless incorporate no links. These kind of cufflinks for men could be sometimes solitary or even double-length cuffs, also it could possibly be worn also acquiring, by means of the particular finishes sprained jointly, or barrel-style, using one conclusion plummeting on the various other. Finding that cufflinks for men are more frequently today preferred.
Your designs of cufflinks largely differ widely. The commonest style contains a quick article or perhaps chain relating a couple of disc-shaped elements. The actual element that is on the most apparent aspect is often made larger; an assortment of models could become a member of your significantly less important part. It could be second just as much as required to fit over the key hole like a button must. It may possibly become broken down as well as linked from your other side; or perhaps it could have a portion in which swivels on the midst situation, straightening using the position whilst the cufflink will be threaded over the button-hole along with rotating into the place which is from appropriate aspects on the publish back then used.
Gold plated men's cuff links are often preordained for anyone people who need to show his or her class to other people or even feel comfortable too. These are currently obtaining updated models and they're very fashionable furthermore. When anyone wears this they turns into the actual way of appeal as for it's attractiveness and also stylishness. It is usually gifted as among the most expensive and also treasured products. These kinds of engraved cufflinks discover how to type a style assertion. It will likewise go with any type of conventional attire. You could possibly don no matter what with the current latest models just like pearl nuggets, expensive diamonds, fibers optics, silver, enamels, along with timber accents.
Nowadays there are many different types associated with cufflinks obtainable in the entire world market place. A lot of them are usually namely mens cufflinks, innovation cuff links, cheap cuff links, traditional cuff links, gold plated engraved cufflinks and also sterling silver cufflinks. Classical cufflinks for men and economical cuff links are likely to be chosen as they are of minor as well as low cost. Cufflinks of countries including Australia, Quarterly report, Victoria and some additional particular nations around the world can also be popular.
2012年12月19日星期三
2012年12月18日星期二
Cufflinks are usually regarding type and intensely good style sensibility
Do often appear as a result of the arms and discover your current dull tank top cuffs as well as believe that there is undoubtedly some thing very important missing out on from the image? You would be appropriate! If the shirt's cuffs are looking dull they have been in dreadful requirements involving being fashionable. Luckily there is a perfect and magnificent treatment for the actual boring cuff issue. Of course, if you're actually searching for a explanation for you to spoil your self using a thing that is crucial but additionally exciting then the great pair of engraved cufflinks will be as a lot for you as they are for your underdressed clothing cuffs.
Usually you select your tshirts along with cuff links by corresponding these people up simply by well co-ordinated color. However you should certainly not really feel approved by adhering to usual coloring combos. The greatest benefit of blending as well as corresponding your clothing on your cufflinks is that you simply can improve and have the best from your cuff links. You will notice that it is similar to having a brand-new clothing collection as your tshirts could have different looks and brand new appeals about the subject which are previously unknown. You might have purchased a pair of cuff links to complement a particular shirt but don't really feel limited to only put on both with each other, check out brand-new tank top permutations and also new cufflink permutations each and every of the shirts as well. Cufflinks are extremely functional pieces of diamond jewelry. You will end up surprised about a number of the producing and also new combos.
Don't forget that you do not also have to consider your lifestyle or even manner too significantly, vary things, enjoy yourself try to make sure to enjoy anything you are donning. Having a group of engraved cufflinks in which talks to your own individuality and in many cases displays your current a sense humour you may earn a unique and extremely particular person fashion. This particular further injection associated with lifestyle into the clothing will be observed plus your character may shine through even more because of it. Therefore select an unusual list of cuff links. Possibly select some thing striking rolling around in its layout as well as vibrant in their color. By having a handful of exciting along with flavor crammed cuff links in your collection it is possible to at anytime opt to combine a complicated fit having a touch of radiant individuality. As well as you will want to get a themed group of cufflinks. Because you are donning the fit does not always mean that you have to turn into one particular. You're much more as compared to your own clothes as well as your work thus big a little using a pair of themed cufflinks for men that talk for your private loves or pursuits. If you're technologies guy then go for any set of ipod touch fashion created cufflinks. If you're directly into devices then your best set of two engraved cufflinks for your is an true operating set of two compass engraved cufflinks.
Engraved cufflinks are usually regarding type and intensely good style sensibility, these are made and designed to take part in also to end up being used with the discerning guy you never know how to mix luxury with the daily. So locate the favorite groups of cuff links and don't restrain about the mixing and coordinating and also hardwearing . look clean and also thrilling.
Usually you select your tshirts along with cuff links by corresponding these people up simply by well co-ordinated color. However you should certainly not really feel approved by adhering to usual coloring combos. The greatest benefit of blending as well as corresponding your clothing on your cufflinks is that you simply can improve and have the best from your cuff links. You will notice that it is similar to having a brand-new clothing collection as your tshirts could have different looks and brand new appeals about the subject which are previously unknown. You might have purchased a pair of cuff links to complement a particular shirt but don't really feel limited to only put on both with each other, check out brand-new tank top permutations and also new cufflink permutations each and every of the shirts as well. Cufflinks are extremely functional pieces of diamond jewelry. You will end up surprised about a number of the producing and also new combos.
Don't forget that you do not also have to consider your lifestyle or even manner too significantly, vary things, enjoy yourself try to make sure to enjoy anything you are donning. Having a group of engraved cufflinks in which talks to your own individuality and in many cases displays your current a sense humour you may earn a unique and extremely particular person fashion. This particular further injection associated with lifestyle into the clothing will be observed plus your character may shine through even more because of it. Therefore select an unusual list of cuff links. Possibly select some thing striking rolling around in its layout as well as vibrant in their color. By having a handful of exciting along with flavor crammed cuff links in your collection it is possible to at anytime opt to combine a complicated fit having a touch of radiant individuality. As well as you will want to get a themed group of cufflinks. Because you are donning the fit does not always mean that you have to turn into one particular. You're much more as compared to your own clothes as well as your work thus big a little using a pair of themed cufflinks for men that talk for your private loves or pursuits. If you're technologies guy then go for any set of ipod touch fashion created cufflinks. If you're directly into devices then your best set of two engraved cufflinks for your is an true operating set of two compass engraved cufflinks.
Engraved cufflinks are usually regarding type and intensely good style sensibility, these are made and designed to take part in also to end up being used with the discerning guy you never know how to mix luxury with the daily. So locate the favorite groups of cuff links and don't restrain about the mixing and coordinating and also hardwearing . look clean and also thrilling.
2012年12月16日星期日
Why not customize your own cufflinks?
In case you and your groomsmen most eventually are employed in exactly the same sector (as an example, human resources or even modern day) some organization or perhaps career-related cuff links may undoubtedly be considered a likelihood. Perhaps you and your finest buds perform volunteer to the neighborhood firehouse or are common peace officer. There are numerous cufflink options available for the people lines at work also.
When the wedding ceremony be considered a much more elegant along with elegant (perhaps you happen to be one of the lucky dogs marriage with the Plaza inside Ny...many of us dislike and jealousy an individual incidentally), the more traditional strong colored engraved cufflinks may be the very best path to move. Colored cufflinks for men could be coordinated for the color of the particular bridesmaid's dresses which can make the woman swoon with your tries to get involved as well as put together.
And that means you as well as your good friends are the ones diehard football supporters who anticipate the particular wonderland football drafts within September? That is certainly effortless. Choose all of your own colleguerrrs favored American footbal clubs and have these people the attached cuff links to be able to individually stand for them selves at the marriage ceremony. Confident, you could hate your Patriots, however, your good friend doesn't; bear in mind, he is performing a enormous honor by ready your current part on a single of the biggest events of your life.
You could have your customization of your groomsmen a measure more and provide them preliminary notice cufflinks. Your better man, Doug Henderson by way of example, could have a pair of engraved cufflinks using the page 'D' as well as 'H', a treadmill of each and every.. There's also engravable engraved cufflinks that you could have scribed with all the night out in the marriage ceremony or the nicknames of your respective groomsmen.
Some engraved cufflinks are a great gift for your groomsmen within your wedding party. They are not only classy and stylish, they're able to double for most long term trendy instances. Fortunately they are a versatile present because there are cufflinks for men to fit virtually any situation. In case your good friends are usually Alien fans who plan to hold gentle sabers way up for you personally as well as your bride simply to walk below down the church aisle (while using Star Wars concept softly enjoying in private), you can even find Star-Wars-inspired cufflinks. Actually, I simply Googled "Darth Vader cufflinks" and got nearly 2 hundred visits, so that should let you know a little immediately. Only have your current woman or some other skilled wrapper gift place these kind of provides for the groomsmen, write an individualized notice to each (make sure you set some thing a little more personalized as compared to "Thanks!" which has a rubber-stamped unique) and observe the actual man-tears movement with the wedding rehearsal supper.
When the wedding ceremony be considered a much more elegant along with elegant (perhaps you happen to be one of the lucky dogs marriage with the Plaza inside Ny...many of us dislike and jealousy an individual incidentally), the more traditional strong colored engraved cufflinks may be the very best path to move. Colored cufflinks for men could be coordinated for the color of the particular bridesmaid's dresses which can make the woman swoon with your tries to get involved as well as put together.
And that means you as well as your good friends are the ones diehard football supporters who anticipate the particular wonderland football drafts within September? That is certainly effortless. Choose all of your own colleguerrrs favored American footbal clubs and have these people the attached cuff links to be able to individually stand for them selves at the marriage ceremony. Confident, you could hate your Patriots, however, your good friend doesn't; bear in mind, he is performing a enormous honor by ready your current part on a single of the biggest events of your life.
You could have your customization of your groomsmen a measure more and provide them preliminary notice cufflinks. Your better man, Doug Henderson by way of example, could have a pair of engraved cufflinks using the page 'D' as well as 'H', a treadmill of each and every.. There's also engravable engraved cufflinks that you could have scribed with all the night out in the marriage ceremony or the nicknames of your respective groomsmen.
Some engraved cufflinks are a great gift for your groomsmen within your wedding party. They are not only classy and stylish, they're able to double for most long term trendy instances. Fortunately they are a versatile present because there are cufflinks for men to fit virtually any situation. In case your good friends are usually Alien fans who plan to hold gentle sabers way up for you personally as well as your bride simply to walk below down the church aisle (while using Star Wars concept softly enjoying in private), you can even find Star-Wars-inspired cufflinks. Actually, I simply Googled "Darth Vader cufflinks" and got nearly 2 hundred visits, so that should let you know a little immediately. Only have your current woman or some other skilled wrapper gift place these kind of provides for the groomsmen, write an individualized notice to each (make sure you set some thing a little more personalized as compared to "Thanks!" which has a rubber-stamped unique) and observe the actual man-tears movement with the wedding rehearsal supper.
2012年12月15日星期六
How many pairs of cufflinks do you have?
Once you've experienced the habit associated with sporting your clothing and also cufflinks you may can be a little a lot more exciting. Will be particular game that you just participate in or even are proud of a college which you have gone to? Do you think you're arranging a gathering and is also right now there wherein you can obtain school crest engraved cufflinks? Many people who may have significant cufflink selections will not often use them a number of staying retained while souvenirs. Should you be the sort of person who meets plenty of conventional activities then you might should acquire more cuff links. Engraved cufflinks are increasingly being put on by females along with guys and have to be worn to just conventional events. A smart everyday clothing having a intelligent set of two skinny jeans or chinos might be accented having a pair of cuff links and a wise top without any connect.
The actual festive activities
Christmas time is a superb time of the year to give a male several personalised engraved cufflinks like unique ones which usually display the particular coating associated with biceps and triceps with regard to his favorite footie team! We say in which since within the Xmas period of time there are many parties along with activities, most of which will definitely demand formal gown and they're going to give him the opportunity, together with Brand-new Year's celebrations, to use his private cufflinks using pleasure.
The amount of cufflinks in case you have? If you aren't accustomed to wearing cufflinks for men you ought to to start with do not forget that you may need the best tank top, the French style cuff could be the only shirt which engraved cufflinks may be worn with so start out with purchasing one to find out if you can find accustomed to this. Depending on your individual fashion you could go for basic cufflinks, vintage cufflinks, unique cuff links or even dual purpose engraved cufflinks. The advisable to commence with traditional basic models that will match almost all of the scarves you've inside your attire. Conventional cuff links usually are circular making it involving silver, rare metal or steel. Precious metal cufflinks for men match darkish toned suits a lot better than navy blue or even dark. You can find special place incrusted cufflinks for men that could be put on for you to much more conventional events.
The actual festive activities
Christmas time is a superb time of the year to give a male several personalised engraved cufflinks like unique ones which usually display the particular coating associated with biceps and triceps with regard to his favorite footie team! We say in which since within the Xmas period of time there are many parties along with activities, most of which will definitely demand formal gown and they're going to give him the opportunity, together with Brand-new Year's celebrations, to use his private cufflinks using pleasure.
The amount of cufflinks in case you have? If you aren't accustomed to wearing cufflinks for men you ought to to start with do not forget that you may need the best tank top, the French style cuff could be the only shirt which engraved cufflinks may be worn with so start out with purchasing one to find out if you can find accustomed to this. Depending on your individual fashion you could go for basic cufflinks, vintage cufflinks, unique cuff links or even dual purpose engraved cufflinks. The advisable to commence with traditional basic models that will match almost all of the scarves you've inside your attire. Conventional cuff links usually are circular making it involving silver, rare metal or steel. Precious metal cufflinks for men match darkish toned suits a lot better than navy blue or even dark. You can find special place incrusted cufflinks for men that could be put on for you to much more conventional events.
2012年8月15日星期三
How Exercise Can Help You Sleep Better
The amount of physical activity that you expend during the day is a key ingredient to helping you sleep restfully at night.
The more active your body is during the day, the more likely you are able to relax fully at night and fall asleep easily.
With regular exercise your sleep quality is improved and the transition between the cycles and phases of sleep becomes smoother and more regular.
Keeping up your physical activity during the day may also help you deal with the stress and worry in your life.
Studies indicate that there is a direct correlation between how much we exercise and how we feel both emotionally and physically by changes in our brain chemistry that occur from regular exercise.
Try to increase your physical daily activity during the day. The goal here is to give your body enough stimulation during the day so that you are not restless at night.
Our bodies require a certain amount of physical activity in order to function in a healthy manner.
It is important to note that you should not be exercising three to four hours before bed.
The ideal time for you to exercise is in the late afternoon or early evening. You want to expend your physical energy long before it is time for your body to rest and ready itself for sleep.
Attempt to exercise at least three to four times a week for a continuous period of 20 to 30 minutes. This can include something as simple as walking or something as strenuous as running.
The goal is to increase your heart rate and strengthen your lung capacity. Adding a regular exercise activity to your daily schedule will improve your overall health and benefit you emotionally. This can help promote a natural remedy for your sleeplessness.
Besides walking and running there are many physical activities that you can add to your life to increase your activity level. Aerobic exercises seem to work best to battle sleeplessness.
Your goal is to increase the amount of oxygen that reaches your blood. There are many types of aerobic activities to choose from. These include running, biking, using a treadmill, jumping rope, and dancing.
Some non-aerobic activities may be beneficial to you as you attempt to solve your insomnia problem. The following activities are relaxing and have other healing properties:
- Yoga has a stimulatory effect on your nervous system, particularly the brain. Yoga uses breathing techniques and yoga postures to increase blood circulation to the brain centre, promoting regular and restful sleeping patterns. Regular practice of yoga will relax you as well as relieve stress and tension.
- Tai Chi is a form of breathing and movement that was developed by ancient Chinese monks. The movements involved in Tai Chi are precise and slow, which is ideal if you have joint pain or are unable to participate in high impact aerobic exercises. Studies have shown that Tai Chi may help people with insomnia by promoting relaxation.
If you find that you have no time to exercise on a regular basis try sneaking extra moments of activity into your daily schedule. Take the stairs instead of the elevator whenever possible.
Try parking your car around the corner and walking that extra block to your appointment. There are many small ways that you can incorporate some added activity into your life. Your goal is to have a healthy, well balanced life...
The more active your body is during the day, the more likely you are able to relax fully at night and fall asleep easily.
With regular exercise your sleep quality is improved and the transition between the cycles and phases of sleep becomes smoother and more regular.
Keeping up your physical activity during the day may also help you deal with the stress and worry in your life.
Studies indicate that there is a direct correlation between how much we exercise and how we feel both emotionally and physically by changes in our brain chemistry that occur from regular exercise.
Try to increase your physical daily activity during the day. The goal here is to give your body enough stimulation during the day so that you are not restless at night.
Our bodies require a certain amount of physical activity in order to function in a healthy manner.
It is important to note that you should not be exercising three to four hours before bed.
The ideal time for you to exercise is in the late afternoon or early evening. You want to expend your physical energy long before it is time for your body to rest and ready itself for sleep.
Attempt to exercise at least three to four times a week for a continuous period of 20 to 30 minutes. This can include something as simple as walking or something as strenuous as running.
The goal is to increase your heart rate and strengthen your lung capacity. Adding a regular exercise activity to your daily schedule will improve your overall health and benefit you emotionally. This can help promote a natural remedy for your sleeplessness.
Besides walking and running there are many physical activities that you can add to your life to increase your activity level. Aerobic exercises seem to work best to battle sleeplessness.
Your goal is to increase the amount of oxygen that reaches your blood. There are many types of aerobic activities to choose from. These include running, biking, using a treadmill, jumping rope, and dancing.
Some non-aerobic activities may be beneficial to you as you attempt to solve your insomnia problem. The following activities are relaxing and have other healing properties:
- Yoga has a stimulatory effect on your nervous system, particularly the brain. Yoga uses breathing techniques and yoga postures to increase blood circulation to the brain centre, promoting regular and restful sleeping patterns. Regular practice of yoga will relax you as well as relieve stress and tension.
- Tai Chi is a form of breathing and movement that was developed by ancient Chinese monks. The movements involved in Tai Chi are precise and slow, which is ideal if you have joint pain or are unable to participate in high impact aerobic exercises. Studies have shown that Tai Chi may help people with insomnia by promoting relaxation.
If you find that you have no time to exercise on a regular basis try sneaking extra moments of activity into your daily schedule. Take the stairs instead of the elevator whenever possible.
Try parking your car around the corner and walking that extra block to your appointment. There are many small ways that you can incorporate some added activity into your life. Your goal is to have a healthy, well balanced life...
2012年8月14日星期二
Instant Strength Training Strategies That Anyone Can Use
Ever wondered how over the years there has been a surge of different strength training techniques that have come onto the market and then just faded away? Are you sick and tired of getting nowhere in the gym?
Well here we discuss the strength training strategies that will gain the maximum amount of muscle in the shortest time possible and have stood up to the test of time.
1. Training Frequency
The two main components of strength training are the intensity of the exercise and the recovery period after the exercise. Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what is needed to increase functional muscle size in the shortest period of time.
The latest research has repeatedly shown that muscles over-compensate (become stronger) up to a week after the previous workout, provided that the muscles are trained to failure.
Remember it's not the training volume but the intensity and recuperation that are important when it comes to gains in strength and muscle.
2. Exercises Per Session
Tests under strict gym conditions have revealed that you've only got a limited amount of (readily available) energy to use for a weight training session. Blood tests on individuals have also revealed that blood sugar levels (available energy) drop dramatically after 20 to 30 minutes of high intensity training.
As you only have a short period of time to train before your blood sugar level drops, exercise selection is crucial. You have to use multi-joint or compound movements, as these offer the most training stimulus for the available amount of time.
In other words, we can train many muscles simultaneously and thus use our energy more efficiently.
Performing three to four exercises with high intensity during a session are what most people are capable of. All the main structures of the body are worked hard during this time. Working on these big compound movements has a knock-on effect throughout the whole body; there is no need for specialization techniques or isolation movements.
The fact is, the whole body is worked hard, rest and recuperation is allowed to take place and at the next exercise session we push out a few more reps than before with the same weight, and we have gotten stronger.
3. Number of Sets per Exercise
After performing one complete set to total failure, it should be just about impossible to generate the same force and intensity for another complete set of the same exercise.
If you're able to generate the same force and intensity for this second set then it'll be pretty obvious that not enough effort has been put into the first set. Thus you'll have to raise the intensity level you put out for the first set.
If you give the first set 100% effort and work the exercise hard to total failure (eg. you cannot move the bar after the last rep) then there will be no more requirement for further muscle stimulation on that specific exercise.
If you think that volume training (multiple sets) is more effective then you're wrong! The latest research shows that single set training is as beneficial as multiple set training. Training one set will decrease the chances of over-training. It will also allow you to save more energy for other exercises required during the workout.
4. Number of Repetitions per Set
The development of muscle and strength is interrelated, as it always has been. Strength training sessions produce increases in strength that are equal to increases in functional muscle.
Cycling intensity through changes in repetitions and weight throughout a ten-week program is an effective way to maintain progression and avoid training plateaus (slumps in strength).
Repetitions can be cycled, the higher repetition range will stimulate the slow twitch muscle fibres and promote endurance. Moving further down the scale, the lower repetition range will activate the fast twitch muscle fibres and increase strength and muscle size.
Now it's time to start putting these principles to work. Believe me once you start to apply these to your strength training workouts you will start to catapult your muscle gains like never before.
Well here we discuss the strength training strategies that will gain the maximum amount of muscle in the shortest time possible and have stood up to the test of time.
1. Training Frequency
The two main components of strength training are the intensity of the exercise and the recovery period after the exercise. Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what is needed to increase functional muscle size in the shortest period of time.
The latest research has repeatedly shown that muscles over-compensate (become stronger) up to a week after the previous workout, provided that the muscles are trained to failure.
Remember it's not the training volume but the intensity and recuperation that are important when it comes to gains in strength and muscle.
2. Exercises Per Session
Tests under strict gym conditions have revealed that you've only got a limited amount of (readily available) energy to use for a weight training session. Blood tests on individuals have also revealed that blood sugar levels (available energy) drop dramatically after 20 to 30 minutes of high intensity training.
As you only have a short period of time to train before your blood sugar level drops, exercise selection is crucial. You have to use multi-joint or compound movements, as these offer the most training stimulus for the available amount of time.
In other words, we can train many muscles simultaneously and thus use our energy more efficiently.
Performing three to four exercises with high intensity during a session are what most people are capable of. All the main structures of the body are worked hard during this time. Working on these big compound movements has a knock-on effect throughout the whole body; there is no need for specialization techniques or isolation movements.
The fact is, the whole body is worked hard, rest and recuperation is allowed to take place and at the next exercise session we push out a few more reps than before with the same weight, and we have gotten stronger.
3. Number of Sets per Exercise
After performing one complete set to total failure, it should be just about impossible to generate the same force and intensity for another complete set of the same exercise.
If you're able to generate the same force and intensity for this second set then it'll be pretty obvious that not enough effort has been put into the first set. Thus you'll have to raise the intensity level you put out for the first set.
If you give the first set 100% effort and work the exercise hard to total failure (eg. you cannot move the bar after the last rep) then there will be no more requirement for further muscle stimulation on that specific exercise.
If you think that volume training (multiple sets) is more effective then you're wrong! The latest research shows that single set training is as beneficial as multiple set training. Training one set will decrease the chances of over-training. It will also allow you to save more energy for other exercises required during the workout.
4. Number of Repetitions per Set
The development of muscle and strength is interrelated, as it always has been. Strength training sessions produce increases in strength that are equal to increases in functional muscle.
Cycling intensity through changes in repetitions and weight throughout a ten-week program is an effective way to maintain progression and avoid training plateaus (slumps in strength).
Repetitions can be cycled, the higher repetition range will stimulate the slow twitch muscle fibres and promote endurance. Moving further down the scale, the lower repetition range will activate the fast twitch muscle fibres and increase strength and muscle size.
Now it's time to start putting these principles to work. Believe me once you start to apply these to your strength training workouts you will start to catapult your muscle gains like never before.
2012年8月13日星期一
Commitment to a Successful Fitness Training Program
The undertaking of any fitness training program requires that individuals not only have a realistic view of their own personal fitness goals, but that they also consider the variables they may be faced with in accomplishing their objective for better health and wellness.
Choosing the right fitness training program is not the only important step of getting in shape - you must also construct your plan realistically so that you can stay fully committed. Anyone can begin a fitness training program after getting clearance from his or her physician, and there are thousands of different programs on the market today; however, the real trick comes in knowing how to achieve the personal fitness goals you have set forth.
Determining Your Own Personal Fitness Goals
Most people have a skewed idea of what fitness is exactly. Ask anyone, and they'll most likely envision a skinny model-like woman or a huge man that seems like he just stepped off the stage of a body-building competition. You, too, might think this, but personal physical fitness is something much more specialized and unique. This is where commitment comes into play. When most people think of the term "fitness," it has a broad range of definitions that each of us can apply to our own abilities. Fitness generally has nothing to do with your general weight or body shape. If you eat right and work out regularly, sticking to your individual fitness training program, odds are that you're on the right path.
The completion of personal fitness goals is controlled entirely by the mind. You have to want to get in shape. If your mind is not truly committed to the final outcome, your goals will never be met even under the best of circumstances or any obstacles that may impede the process. You, and only you, can control your commitment to fitness and ensure that you meet your personal fitness goals.
How to Stay Committed
The biggest challenge of a fitness training program or plan is teaching yourself to stay committed - the fact is that most plans fail because there is an overall lack of drive or inspiration to meet those individualized personal fitness goals. Luckily, you have a few options if you find it impossible to stick to your diet and workout plan. Most people talk about finding or using an exercise buddy, but never actually seek one out. Try finding someone at your gym or fitness center with a similar schedule or convince a friend or colleague to join you on your quest for fitness.
Another good way to keep focus is to promise yourself a reward if you meet your personal fitness goals. If you've always wanted a pretty piece of jewelry or a new television set, save up during your commitment challenge and splurge once you've met your planned goal. Promising yourself a reward will help you keep your eyes on something you want.
What If Your Fitness Goals Aren't Met?
When personal fitness goals are not met, disillusion and despair begin to set in, and the whole venture seems worthless. You must ultimately revisit your commitment to the fitness training program and process and take a long, hard look at all of the factors that are hindering your program. You might find that your level of commitment was lacking; for instance, knowing when you should have rested more, eaten better and more frequently, or perhaps even turned down that additional serving of alcohol or dessert. Some people might dismiss willpower as just a personality trait, but everyone has the ability to resist.
Once you re-examine the flaws of your fitness training program, you'll understand why you're not achieving the personal fitness goals you created. However, you must remember to make goals that are attainable and realistic, and this is where many people slip up in planning an effective fitness training program. Research acceptable weight loss or gain, find cookbooks meant for your diet, and set your schedule for workout times that are manageable.
The Bottom Line
Making your fitness training program fully attainable is the biggest part of ensuring commitment. Without realistic personal fitness goals, it is highly doubtful that you will succeed. Examine your routine as it is now and slowly work the new regime into your lifestyle. Once you start your fitness plan and get used to the motions, it soon becomes second nature to live a healthy lifestyle.
The bottom line is determining if you are really committed to this fitness venture. If you see getting in shape as just another item in a long list that may or may not be completed, this is probably not the right time to start your fitness training program. Look inside yourself and see if you have what it takes to make this goal a reality.
Choosing the right fitness training program is not the only important step of getting in shape - you must also construct your plan realistically so that you can stay fully committed. Anyone can begin a fitness training program after getting clearance from his or her physician, and there are thousands of different programs on the market today; however, the real trick comes in knowing how to achieve the personal fitness goals you have set forth.
Determining Your Own Personal Fitness Goals
Most people have a skewed idea of what fitness is exactly. Ask anyone, and they'll most likely envision a skinny model-like woman or a huge man that seems like he just stepped off the stage of a body-building competition. You, too, might think this, but personal physical fitness is something much more specialized and unique. This is where commitment comes into play. When most people think of the term "fitness," it has a broad range of definitions that each of us can apply to our own abilities. Fitness generally has nothing to do with your general weight or body shape. If you eat right and work out regularly, sticking to your individual fitness training program, odds are that you're on the right path.
The completion of personal fitness goals is controlled entirely by the mind. You have to want to get in shape. If your mind is not truly committed to the final outcome, your goals will never be met even under the best of circumstances or any obstacles that may impede the process. You, and only you, can control your commitment to fitness and ensure that you meet your personal fitness goals.
How to Stay Committed
The biggest challenge of a fitness training program or plan is teaching yourself to stay committed - the fact is that most plans fail because there is an overall lack of drive or inspiration to meet those individualized personal fitness goals. Luckily, you have a few options if you find it impossible to stick to your diet and workout plan. Most people talk about finding or using an exercise buddy, but never actually seek one out. Try finding someone at your gym or fitness center with a similar schedule or convince a friend or colleague to join you on your quest for fitness.
Another good way to keep focus is to promise yourself a reward if you meet your personal fitness goals. If you've always wanted a pretty piece of jewelry or a new television set, save up during your commitment challenge and splurge once you've met your planned goal. Promising yourself a reward will help you keep your eyes on something you want.
What If Your Fitness Goals Aren't Met?
When personal fitness goals are not met, disillusion and despair begin to set in, and the whole venture seems worthless. You must ultimately revisit your commitment to the fitness training program and process and take a long, hard look at all of the factors that are hindering your program. You might find that your level of commitment was lacking; for instance, knowing when you should have rested more, eaten better and more frequently, or perhaps even turned down that additional serving of alcohol or dessert. Some people might dismiss willpower as just a personality trait, but everyone has the ability to resist.
Once you re-examine the flaws of your fitness training program, you'll understand why you're not achieving the personal fitness goals you created. However, you must remember to make goals that are attainable and realistic, and this is where many people slip up in planning an effective fitness training program. Research acceptable weight loss or gain, find cookbooks meant for your diet, and set your schedule for workout times that are manageable.
The Bottom Line
Making your fitness training program fully attainable is the biggest part of ensuring commitment. Without realistic personal fitness goals, it is highly doubtful that you will succeed. Examine your routine as it is now and slowly work the new regime into your lifestyle. Once you start your fitness plan and get used to the motions, it soon becomes second nature to live a healthy lifestyle.
The bottom line is determining if you are really committed to this fitness venture. If you see getting in shape as just another item in a long list that may or may not be completed, this is probably not the right time to start your fitness training program. Look inside yourself and see if you have what it takes to make this goal a reality.
2012年8月12日星期日
Things you may not have thought that Yoga can do for you
Yoga has been known to affect people’s health in many ways. Its primary function is to promote body relaxation and increase flexibility, but researchers have proven Yoga to have even greater affects on people’s health. In a recent study from Alternative Therapies in Health and Medicine, they showed how three 75 minute yoga sessions a week helped ease symptoms of Rheumatoid Arthritis. The study was performed on a group of women between the ages of 45 and 75. The Yoga sessions had other positive results for the group of women including: improved balance, and a decrease in symptoms of depression.
But, there are many ways that Yoga can help improve your health. Here lists 5 major and perhaps surprising things Yoga can do for you:
1. Helps Fight Food Cravings: Yes! It’s true! A regular Yoga routine can actually keep you from putting on that extra bit of weight you’ve been trying so desperately to fight off. Food cravings are generally known to strike when our body and muscles are feeling tense, therefore loosening muscles with Yoga movements can really make you fight off that chocolate bar craving. Prevention magazine put out a study where they used 15,500 average weight adult males and females - where they gained 3 fewer pounds annually over the course of four years when following a set routine of 30 minute Yoga sessions per week.
2. Increases Your Performance in the Bedroom: The movements that you use in Yoga aren’t only useful on a Yoga mat, but in the bedroom as well. Yoga is known to improve balance and flexibility. According to Women’s Health, yoga followers can use the strength and confidence they develop in Yoga for the bedroom. With such movements that increase your blood flow and body alignments that increase sexual desire, Yoga is definitely a bedroom enhancer. Poses that focus on abdominal contractions that strengthen your core will also strengthen your orgasms because of the focus on the pelvic muscles. Yoga can also make you more assertive under the sheets.
3. Helps Cancer Patients Sleep Easy: The focus on meditation and breathing in Yoga poses generally help relieve stress from your day, and make you sleep better at night. A study from the University of Texas Cancer Centre showed how cancer patients improved their sleeping patterns by practicing Tibetan yoga. Patients took a 20 minute yoga session once a week for a period of 7 weeks, leaving them falling asleep faster, easier, and having a reduction in their sleep medication dosages.
4. Decreases Risk of Diabetes and Cardiovascular Diseases: Balancing your life with a regular Yoga routine can greatly benefit your heart. A study found in the Journal of Alternative and Complementary Medicine, looking at 98 adults with different health issues (hypertension, diabetes, coronary artery disease, etc.), found a huge improvement in cholesterol and blood sugar levels of these individuals with the addition of a regular Yoga routine. All 98 adults took part in an 8 day lifestyle modification program based on Yoga poses focusing on posture, meditation, breathing, support, and nutrition.
5. Makes for a Healthy Pregnancy: Yoga poses can not only calm you, but your little one swimming around inside you new mothers to be. According to a study found in the Journal of Alternative and Complementary Medicine, new mothers who practice yoga tend to have a safe delivery. 335 women that were studied added a yoga routine during their second trimester, birthed healthy weight babies with lower pregnancy- induced hypertension.
But, there are many ways that Yoga can help improve your health. Here lists 5 major and perhaps surprising things Yoga can do for you:
1. Helps Fight Food Cravings: Yes! It’s true! A regular Yoga routine can actually keep you from putting on that extra bit of weight you’ve been trying so desperately to fight off. Food cravings are generally known to strike when our body and muscles are feeling tense, therefore loosening muscles with Yoga movements can really make you fight off that chocolate bar craving. Prevention magazine put out a study where they used 15,500 average weight adult males and females - where they gained 3 fewer pounds annually over the course of four years when following a set routine of 30 minute Yoga sessions per week.
2. Increases Your Performance in the Bedroom: The movements that you use in Yoga aren’t only useful on a Yoga mat, but in the bedroom as well. Yoga is known to improve balance and flexibility. According to Women’s Health, yoga followers can use the strength and confidence they develop in Yoga for the bedroom. With such movements that increase your blood flow and body alignments that increase sexual desire, Yoga is definitely a bedroom enhancer. Poses that focus on abdominal contractions that strengthen your core will also strengthen your orgasms because of the focus on the pelvic muscles. Yoga can also make you more assertive under the sheets.
3. Helps Cancer Patients Sleep Easy: The focus on meditation and breathing in Yoga poses generally help relieve stress from your day, and make you sleep better at night. A study from the University of Texas Cancer Centre showed how cancer patients improved their sleeping patterns by practicing Tibetan yoga. Patients took a 20 minute yoga session once a week for a period of 7 weeks, leaving them falling asleep faster, easier, and having a reduction in their sleep medication dosages.
4. Decreases Risk of Diabetes and Cardiovascular Diseases: Balancing your life with a regular Yoga routine can greatly benefit your heart. A study found in the Journal of Alternative and Complementary Medicine, looking at 98 adults with different health issues (hypertension, diabetes, coronary artery disease, etc.), found a huge improvement in cholesterol and blood sugar levels of these individuals with the addition of a regular Yoga routine. All 98 adults took part in an 8 day lifestyle modification program based on Yoga poses focusing on posture, meditation, breathing, support, and nutrition.
5. Makes for a Healthy Pregnancy: Yoga poses can not only calm you, but your little one swimming around inside you new mothers to be. According to a study found in the Journal of Alternative and Complementary Medicine, new mothers who practice yoga tend to have a safe delivery. 335 women that were studied added a yoga routine during their second trimester, birthed healthy weight babies with lower pregnancy- induced hypertension.
2012年8月10日星期五
Getting to Grips with Training your Grip
Do you frequently plateau on exercises like dead lifts and rows? Can’t get the “hang” of pull-ups? Do your hands get tired on those cozy nights in alone? Go on, be honest.
It’s really not surprising. One of the most neglected and unappreciated areas of development these days is grip training. Well what’s the point, right? Your forearms get worked during all the regular movements, don’t they! Don’t they?
Yes, to a point. Sure, compound movements like dead lifts will work your forearms to an extent, but there’s a limit to where indirect training can take you in this area. You’d be surprised how much you are limiting all your main lifts, simply because of your wimpy gripping abilities.
Remember that you are only as strong as your weakest link, so even if the rest of you can move 500lbs, if you can only hold onto 200lbs before your hands give out, you sure as hell ain't moving any more than that without a mechanical aid like lifting straps.
Grip strength is unlike training for overall size where compound movements are the king, and its unlike normal strength training in that you don’t have to use complicated periodization to work up to eventual PRs. What it does require is perseverance, and attention to detail.
Practically, all it takes is some extra time and effort in the gym, a little patience, and application of the general training rules that apply to everything else:
1 – Progressive Overload.
2 – Adequate Rest.
3 – Good Form.
That’s it.
Doesn’t sound too complicated, right? Well it isn’t, but there’s a big difference between “simple” and “easy”. Trust me. Grip training may be simple to understand, but it’ll take just as much concentration and dedication as every other part of your program. You get out what you put in.
Now it’s time to look at those details a little more closely.
Application
There are really two ways you can go about this. Either put in a whole day dedicated to grip training, or spread it out through the week. Either way is good, the only way you’ll be able to figure out what works the best for your program set up is to experiment.
There are many different aspects to a complete grip training regime, and each is equally important as the others (weakest link thing, remember?). Here’s a quick run down:
Crushing Grip – How strong is your force application?
Static Grip – How long can you sustain this force?
Pinch Grip – How strong is your thumb on its own?
Wrist Strength – Can you stabilize your hand through all of this?
Finger Strength – Without them, holding things is tricky, right?
To incorporate all these elements, I’ve included some basic exercises for you to try, as well as a brief description of each training type. There are other areas such as extensor training which are also very important, but for the sake of keeping this article free of a hundred different tangents, I haven’t included them here.
If you opt for putting in a day solely for this type of training, id suggest leaving a few minutes rest between each type of grip training as you move through the session. Since you are focusing on one aspect of your body, it can get fatigued easily if sub-optimal recovery is used.
It’s really not surprising. One of the most neglected and unappreciated areas of development these days is grip training. Well what’s the point, right? Your forearms get worked during all the regular movements, don’t they! Don’t they?
Yes, to a point. Sure, compound movements like dead lifts will work your forearms to an extent, but there’s a limit to where indirect training can take you in this area. You’d be surprised how much you are limiting all your main lifts, simply because of your wimpy gripping abilities.
Remember that you are only as strong as your weakest link, so even if the rest of you can move 500lbs, if you can only hold onto 200lbs before your hands give out, you sure as hell ain't moving any more than that without a mechanical aid like lifting straps.
Grip strength is unlike training for overall size where compound movements are the king, and its unlike normal strength training in that you don’t have to use complicated periodization to work up to eventual PRs. What it does require is perseverance, and attention to detail.
Practically, all it takes is some extra time and effort in the gym, a little patience, and application of the general training rules that apply to everything else:
1 – Progressive Overload.
2 – Adequate Rest.
3 – Good Form.
That’s it.
Doesn’t sound too complicated, right? Well it isn’t, but there’s a big difference between “simple” and “easy”. Trust me. Grip training may be simple to understand, but it’ll take just as much concentration and dedication as every other part of your program. You get out what you put in.
Now it’s time to look at those details a little more closely.
Application
There are really two ways you can go about this. Either put in a whole day dedicated to grip training, or spread it out through the week. Either way is good, the only way you’ll be able to figure out what works the best for your program set up is to experiment.
There are many different aspects to a complete grip training regime, and each is equally important as the others (weakest link thing, remember?). Here’s a quick run down:
Crushing Grip – How strong is your force application?
Static Grip – How long can you sustain this force?
Pinch Grip – How strong is your thumb on its own?
Wrist Strength – Can you stabilize your hand through all of this?
Finger Strength – Without them, holding things is tricky, right?
To incorporate all these elements, I’ve included some basic exercises for you to try, as well as a brief description of each training type. There are other areas such as extensor training which are also very important, but for the sake of keeping this article free of a hundred different tangents, I haven’t included them here.
If you opt for putting in a day solely for this type of training, id suggest leaving a few minutes rest between each type of grip training as you move through the session. Since you are focusing on one aspect of your body, it can get fatigued easily if sub-optimal recovery is used.
2012年8月9日星期四
The Order is Important - Steps to a proper workout
1. Stretching - The simplest way to remember what form of stretching to use is to think dynamic before, static after. Use a dynamic warm-up before performing any resisted movements and follow this up with static stretching after your last rep. Shoot me a reply if you would like a sample dynamic warm-up to incorporate into your workouts.
2. Lifting - Use compound movements prior to isolation exercises, if at all. Compound movements include squats, deadlifts, pushes and pulls and involve a number of muscles over two or more joints. You will be able to handle greater loads, with better technique earlier in the workout than if saved for the end.
3. Speed of movement - Once you are good and warm we want to perform faster movements before slower movements. Plyometrics and Olympics lifts should be performed before a slow and steady exercise such as a chin up. Another point to remember here is to the faster you are hoping to go the more essential it is to do a thorough and proper warm-up.
4. Core training - Perform core exercises that stabilize before you mobilize. Think of how much you can move your extremities without moving the trunk. Once you are proficient at stabilizing the core then you can progress to mobilizing it. Core mobilizations involve activities that flex, extend, rotate and side bend the torso. In addition, with your core training start with drills in the sagittal plane (think front and back), progress to frontal plane drills (think side to side) and lastly incorporate drills that incorporate the transverse plane (think rotational) to develop an optimal core.
5. Energy system training - I don't call this cardio because I believe most people will do slow steady-state exercise if I label it as such. Save your energy system training for after you have performed the lifting portion of your workout. I see too many people do 30-60 minutes on the treadmill and then proceed to begin lifting. I wonder if I offered them $1000 if they could do a personal best squat, meaning lifting the most weight they have ever done, how many of these cardio kings and queens would say 'hold on, let me go warm-up on the treadmill for 60 minutes first'? Probably not very many. Our energy is a finite supply which we constantly have to replenish with our food intake. Lower energy levels and a fatigued nervous system do not translate to optimal lifting on the training room floor.
6. Nutrition - Make sure you eat before your workout and as soon after as possible. The timing before will vary based on the type and amount of what was consumed as well as due to personal variations. Post-workout eat right after your last rep. The formulation should be anywhere from 2:1 to a 4:1 ratio of carbs to protein. Use the lower ratio if body shaping and weight loss is the goal and the second ratio if performance is your game.
Keep these tips in mind next time you step in the gym to ensure an efficient, effective and well ordered workout.
2. Lifting - Use compound movements prior to isolation exercises, if at all. Compound movements include squats, deadlifts, pushes and pulls and involve a number of muscles over two or more joints. You will be able to handle greater loads, with better technique earlier in the workout than if saved for the end.
3. Speed of movement - Once you are good and warm we want to perform faster movements before slower movements. Plyometrics and Olympics lifts should be performed before a slow and steady exercise such as a chin up. Another point to remember here is to the faster you are hoping to go the more essential it is to do a thorough and proper warm-up.
4. Core training - Perform core exercises that stabilize before you mobilize. Think of how much you can move your extremities without moving the trunk. Once you are proficient at stabilizing the core then you can progress to mobilizing it. Core mobilizations involve activities that flex, extend, rotate and side bend the torso. In addition, with your core training start with drills in the sagittal plane (think front and back), progress to frontal plane drills (think side to side) and lastly incorporate drills that incorporate the transverse plane (think rotational) to develop an optimal core.
5. Energy system training - I don't call this cardio because I believe most people will do slow steady-state exercise if I label it as such. Save your energy system training for after you have performed the lifting portion of your workout. I see too many people do 30-60 minutes on the treadmill and then proceed to begin lifting. I wonder if I offered them $1000 if they could do a personal best squat, meaning lifting the most weight they have ever done, how many of these cardio kings and queens would say 'hold on, let me go warm-up on the treadmill for 60 minutes first'? Probably not very many. Our energy is a finite supply which we constantly have to replenish with our food intake. Lower energy levels and a fatigued nervous system do not translate to optimal lifting on the training room floor.
6. Nutrition - Make sure you eat before your workout and as soon after as possible. The timing before will vary based on the type and amount of what was consumed as well as due to personal variations. Post-workout eat right after your last rep. The formulation should be anywhere from 2:1 to a 4:1 ratio of carbs to protein. Use the lower ratio if body shaping and weight loss is the goal and the second ratio if performance is your game.
Keep these tips in mind next time you step in the gym to ensure an efficient, effective and well ordered workout.
2012年8月8日星期三
The Benefits of Personal Training
Many people today are making a clear decision to make exercise a part of their lifestyle and regular routine to maintain optimal health. Generally it is recognised that a balanced exercise program of fitness, flexibility and strength will help reduce cholesterol and blood pressure, help manage your weight, strengthen bones, improve sleep, increase energy and make you look and feel fantastic!
However, for someone new to exercise, getting going can be a little overwhelming especially if the last time you participated in any structured physical activity was in PE class at High School. To ensure your training experience is a positive one and to avoid your motivation dwindling after your first exercise session, hire a personal trainer to design you a program specific to your needs.
Today having a personal trainer is affordable with alot of people taking advantage of it. Using a personal trainer will fast track your results by teaching you the right technique and providing structure and monitoring progressions on programs specific to your requirements. The following are some benefits and tips for getting started with personal fitness training and to ensure you find a personal fitness trainer that matches you and your needs.
A professional personal trainer can conduct a full baseline assessment that may include a health questionnaire, body composition, strength tests, core functionality, range of motion and diet and lifestyle analysis. Assessments are a positive way to identify your requirements and anything that may need to be considered before creating a structured program, such as corrective exercise to rehabilitate an existing injury.
Working with a personal fitness trainer can help you stay motivated and can also keep you accountable. Results are generally just on the other side of your comfort zone and the extra push, motivation and encouragement is very helpful, especially when you have just finished a long day at work and the couch or bar stool are the first thing that springs to mind. Appropriately mixing your program, will not only keep training interesting, but will ensure maximum results. Humans are designed to adapt very fast." An exercise program that may be difficult initially, becomes easier within weeks. To avoid a training plateau, working with a fitness trainer who can design programs to continually challenge you will yield the best results.
To get exactly what you want, it is important that you choose the right fitness trainer. If you have a clear goal such as weight loss it would be advised to meet with your potential fitness trainer first to make sure he or she has the expertise in the area of diet and weight loss. Read testimonials and ask for a client case study. Experience and skills vary in the personal training and fitness industry, so by asking questions you should be made to feel more comfortable about using a particular fitness trainer. Not only does your fitness trainer need to be results orientated, it is important that you get along, especially if you are going to be spending some considerable time with them.
Depending on an individuals goals and budget, personal training works differently for everyone. You may be interested in using a personal trainer, personal fitness training, a fitness trainer, personal training several times a week, or it might be more economical for to see your personal trainer once a fortnight. Either way, using a personal trainer with some form of regularity will give you clarity, support, motivation, consistency, information, structure and accountability.
However, for someone new to exercise, getting going can be a little overwhelming especially if the last time you participated in any structured physical activity was in PE class at High School. To ensure your training experience is a positive one and to avoid your motivation dwindling after your first exercise session, hire a personal trainer to design you a program specific to your needs.
Today having a personal trainer is affordable with alot of people taking advantage of it. Using a personal trainer will fast track your results by teaching you the right technique and providing structure and monitoring progressions on programs specific to your requirements. The following are some benefits and tips for getting started with personal fitness training and to ensure you find a personal fitness trainer that matches you and your needs.
A professional personal trainer can conduct a full baseline assessment that may include a health questionnaire, body composition, strength tests, core functionality, range of motion and diet and lifestyle analysis. Assessments are a positive way to identify your requirements and anything that may need to be considered before creating a structured program, such as corrective exercise to rehabilitate an existing injury.
Working with a personal fitness trainer can help you stay motivated and can also keep you accountable. Results are generally just on the other side of your comfort zone and the extra push, motivation and encouragement is very helpful, especially when you have just finished a long day at work and the couch or bar stool are the first thing that springs to mind. Appropriately mixing your program, will not only keep training interesting, but will ensure maximum results. Humans are designed to adapt very fast." An exercise program that may be difficult initially, becomes easier within weeks. To avoid a training plateau, working with a fitness trainer who can design programs to continually challenge you will yield the best results.
To get exactly what you want, it is important that you choose the right fitness trainer. If you have a clear goal such as weight loss it would be advised to meet with your potential fitness trainer first to make sure he or she has the expertise in the area of diet and weight loss. Read testimonials and ask for a client case study. Experience and skills vary in the personal training and fitness industry, so by asking questions you should be made to feel more comfortable about using a particular fitness trainer. Not only does your fitness trainer need to be results orientated, it is important that you get along, especially if you are going to be spending some considerable time with them.
Depending on an individuals goals and budget, personal training works differently for everyone. You may be interested in using a personal trainer, personal fitness training, a fitness trainer, personal training several times a week, or it might be more economical for to see your personal trainer once a fortnight. Either way, using a personal trainer with some form of regularity will give you clarity, support, motivation, consistency, information, structure and accountability.
2012年8月7日星期二
The Only Three Things You Will Ever Need to Lose Weight
Dieting and weight loss are probably two of the most exploited business opportunities in modern society. Fear sells products and not fitting in is a very scary thing. Even though nobody is judging you on your weight, your mind will tell you otherwise and that insecurity is usually enough to get you to drop lots of money on pills, prepackaged food and odd exercise equipment. The fact of the matter is that humans simply weren't built for modern work environments and we rarely get exercise by natural means. Even though everybody is different, the human body reacts in very similar ways when we want to increase or decrease fat and muscle. Although they would have you believe it's a very difficult process, losing weight is scientifically very simple, but disciplinarily, incredibly difficult. Before you even start, make sure that you replace every thought of "losing weight" with "being healthy" because that is simply what is most important.
Knowledge of Nutrition
The body is an ecosystem and if you don't know what you're putting into it, you really have no idea what is going to happen to it as a result. While having a fantastic knowledge of nutrition and vitamins is great for an understanding of perfect balance, it's certainly not a requirement. You know which foods are good for you and which aren't and simply looking at nutrition facts table should clear up any confusion you might have.
Most of us learned about the food pyramid in high school. Unfortunately many of us don't follow the guidelines set out in the food pyramid, even though we know we would be healthier and probably lose some weight. Start reading nutrition labels and ingredient lists to find which food items are lower in sodium (salt), sugars, saturated, and trans fats. Try choosing those that are higher in fiber, protein, unsaturated fats, vitamins, and minerals. Making healthy food choices takes some time and effort, but the positive health benefits from eating a healthy diet is well worth that extra effort.
Exercise
Human bodies have evolved to be hunter-gatherers and as such, needed a lot of running and walking to keep them in proper shape. Today, we don't need to walk anywhere so we have to make up for it with exercise. If you want to lose weight, doing stuff is an absolute necessity. Don't believe all these miracle pills and other diets that claim to make you into a superman without doing any exercise. Their claims are simply unnatural and probably very unhealthy. Exercise is a requirement for any healthy human body, which really should be your goal.
Do whatever you can to stay active. If you hate running, or are scared of the gym, take up a sport that you used to play as a kid. Ride you bike, hit the treadmill, start playing tennis... do anything that gets you moving and keeps you happy. Once you have achieved a consistent active lifestyle, you'll begin to feel better. Stress levels decrease in people who exercise regularly, and your body will also feel better. You'll breathe deeper, run further, and smile more. Seriously, exercise makes your life better and if you leave it out of your weight loss routine, you will be worse off for it.
Help
Obviously, if losing weight fast were as simple as I've stated in the paragraphs above, there wouldn't be 63.1% of us overweight. I think that the biggest problem with obesity and weight loss is the simple fact that our society encourages laziness. Sit on the couch and watch advertising; it's what make America America but it won't let you burn many calories. American businesses make money by selling products to Americans and they do that by advertising to you. The couch is your enemy and the most powerful forces in corporate America back it, so winning this battle with the bulge is going to take some assistance.
Personally, I find that procrastination is the single biggest obstacle in my way when it comes to living a healthy lifestyle. Let's face it, sitting on the couch is easy and so is putting stuff off. The problem with procrastination is that, like everything else, the more you do it, the better you get at it. There are, however, a number of really excellent ways to battle this laziness.
First of all, get a friend. Social support is another thing that has gone the way of the buffalo with our modern society and it's really really important to both mental and physical well-being. Get a friend, lover, child or anybody else you happen to get along with to hold you to your goals. Somebody eating the same diet as you and exercising with your plan will increase your chances of successfully changing your lifestyle dramatically. You really have to keep each other motivated and the bigger the community, the more crushing the guilt will be when you fall off.
If people aren't your thing, go online and find a community that wants to help you be healthier. There are plenty of them, but I find that the weight loss support forum is probably the most supportive and genuine group I have found. The more you integrate with the community that you choose to become a part of, the better your results will be and the better you will feel.
Also in the help category will be things like recipe books and other support materials, but I think what is most important is that you realize just how much better life is when you are healthy. YOU are the game changer and ultimately, it is you that has to make the decision to be a healthier person. Please don't expect to be able to take a pill and lose weight because nothing worth having is that simple. You will feel accomplished, more confident, healthier, and your life will simply be better if you completely change your lifestyle to accommodate your body. After all, you've only got one.
Knowledge of Nutrition
The body is an ecosystem and if you don't know what you're putting into it, you really have no idea what is going to happen to it as a result. While having a fantastic knowledge of nutrition and vitamins is great for an understanding of perfect balance, it's certainly not a requirement. You know which foods are good for you and which aren't and simply looking at nutrition facts table should clear up any confusion you might have.
Most of us learned about the food pyramid in high school. Unfortunately many of us don't follow the guidelines set out in the food pyramid, even though we know we would be healthier and probably lose some weight. Start reading nutrition labels and ingredient lists to find which food items are lower in sodium (salt), sugars, saturated, and trans fats. Try choosing those that are higher in fiber, protein, unsaturated fats, vitamins, and minerals. Making healthy food choices takes some time and effort, but the positive health benefits from eating a healthy diet is well worth that extra effort.
Exercise
Human bodies have evolved to be hunter-gatherers and as such, needed a lot of running and walking to keep them in proper shape. Today, we don't need to walk anywhere so we have to make up for it with exercise. If you want to lose weight, doing stuff is an absolute necessity. Don't believe all these miracle pills and other diets that claim to make you into a superman without doing any exercise. Their claims are simply unnatural and probably very unhealthy. Exercise is a requirement for any healthy human body, which really should be your goal.
Do whatever you can to stay active. If you hate running, or are scared of the gym, take up a sport that you used to play as a kid. Ride you bike, hit the treadmill, start playing tennis... do anything that gets you moving and keeps you happy. Once you have achieved a consistent active lifestyle, you'll begin to feel better. Stress levels decrease in people who exercise regularly, and your body will also feel better. You'll breathe deeper, run further, and smile more. Seriously, exercise makes your life better and if you leave it out of your weight loss routine, you will be worse off for it.
Help
Obviously, if losing weight fast were as simple as I've stated in the paragraphs above, there wouldn't be 63.1% of us overweight. I think that the biggest problem with obesity and weight loss is the simple fact that our society encourages laziness. Sit on the couch and watch advertising; it's what make America America but it won't let you burn many calories. American businesses make money by selling products to Americans and they do that by advertising to you. The couch is your enemy and the most powerful forces in corporate America back it, so winning this battle with the bulge is going to take some assistance.
Personally, I find that procrastination is the single biggest obstacle in my way when it comes to living a healthy lifestyle. Let's face it, sitting on the couch is easy and so is putting stuff off. The problem with procrastination is that, like everything else, the more you do it, the better you get at it. There are, however, a number of really excellent ways to battle this laziness.
First of all, get a friend. Social support is another thing that has gone the way of the buffalo with our modern society and it's really really important to both mental and physical well-being. Get a friend, lover, child or anybody else you happen to get along with to hold you to your goals. Somebody eating the same diet as you and exercising with your plan will increase your chances of successfully changing your lifestyle dramatically. You really have to keep each other motivated and the bigger the community, the more crushing the guilt will be when you fall off.
If people aren't your thing, go online and find a community that wants to help you be healthier. There are plenty of them, but I find that the weight loss support forum is probably the most supportive and genuine group I have found. The more you integrate with the community that you choose to become a part of, the better your results will be and the better you will feel.
Also in the help category will be things like recipe books and other support materials, but I think what is most important is that you realize just how much better life is when you are healthy. YOU are the game changer and ultimately, it is you that has to make the decision to be a healthier person. Please don't expect to be able to take a pill and lose weight because nothing worth having is that simple. You will feel accomplished, more confident, healthier, and your life will simply be better if you completely change your lifestyle to accommodate your body. After all, you've only got one.
2012年8月6日星期一
Injuries in running
As a chiropractor in Kelowna, there is a tendency to see certain ailments or injuries more at a given time of year. For me personally, since I tend to treat a lot of runners and triathletes as part of my practice, I notice a bump in the rate of running related injuries at this time of year. Runners are abnormally prone to injury, in fact somewhere between 65-80% of runners will experience a significant injury during the course of a year. Many people at this time of year increase their running distances either just for exercise or because they are training for some of the many races in the Okanagan. Believe it or not, marathon and ½ marathon programs for the Okanagan Marathon are starting even though that race is not until October.
Two of the most common injuries that I treat for runners are “shin splints” (properly termed MTSS) and disorders of the Achilles tendon and calf area. These are both injuries which may start with relatively mild symptoms but can quickly progress to a point where an athlete has to take time away from running in order to recover. Convincing a runner to take time off can be difficult as they are a stubborn bunch.
Shin splints is a common disorder and is really a misnomer. In the vast majority of cases it is actually a soft tissue injury affecting the front muscles of the lower leg. It often feels like a bony injury however, only in rare cases does it progress to something like a stress fracture. Most often, the symptoms are felt hours or the day after activity. If they progress, symptoms can become more intense and actually affect running. Initial treatment for this should include dedicated icing and strengthening of the calf muscles. Manual therapy such as Active Release Technique® can be very helpful in breaking up adhesions in the muscles. One newer self help technique that has become popular recently is the use of compression socks. Many athletes are now using these before, during and after running to help reduce symptoms. In my practice, I have sent several patients to local running stores and they have found a noticeable decrease in pain levels. The compression socks that are available are surprisingly stylish as well! If symptoms get to the point where they are affecting the actual activity, some time away and a consultation with a professional is required.
Achilles tendonitis and calf injuries are also quite common for runners. This is often the result of hard running or rolling terrain. Achilles injuries can be quite debilitating and, if not taken care of early, these injuries can progress into permanent tissue damage. Strengthening exercises for the feet, stretching of the calf muscles and increasing ankle mobility is recommended. With these injuries it is important to match your running style with proper shoes. More expensive shoes are not necessarily the solution. In fact, one study has shown that people with pricier footwear tend to get injured more!
Both of these injuries are manageable and with the right course of action, can be quickly resolved to keep you moving.
Two of the most common injuries that I treat for runners are “shin splints” (properly termed MTSS) and disorders of the Achilles tendon and calf area. These are both injuries which may start with relatively mild symptoms but can quickly progress to a point where an athlete has to take time away from running in order to recover. Convincing a runner to take time off can be difficult as they are a stubborn bunch.
Shin splints is a common disorder and is really a misnomer. In the vast majority of cases it is actually a soft tissue injury affecting the front muscles of the lower leg. It often feels like a bony injury however, only in rare cases does it progress to something like a stress fracture. Most often, the symptoms are felt hours or the day after activity. If they progress, symptoms can become more intense and actually affect running. Initial treatment for this should include dedicated icing and strengthening of the calf muscles. Manual therapy such as Active Release Technique® can be very helpful in breaking up adhesions in the muscles. One newer self help technique that has become popular recently is the use of compression socks. Many athletes are now using these before, during and after running to help reduce symptoms. In my practice, I have sent several patients to local running stores and they have found a noticeable decrease in pain levels. The compression socks that are available are surprisingly stylish as well! If symptoms get to the point where they are affecting the actual activity, some time away and a consultation with a professional is required.
Achilles tendonitis and calf injuries are also quite common for runners. This is often the result of hard running or rolling terrain. Achilles injuries can be quite debilitating and, if not taken care of early, these injuries can progress into permanent tissue damage. Strengthening exercises for the feet, stretching of the calf muscles and increasing ankle mobility is recommended. With these injuries it is important to match your running style with proper shoes. More expensive shoes are not necessarily the solution. In fact, one study has shown that people with pricier footwear tend to get injured more!
Both of these injuries are manageable and with the right course of action, can be quickly resolved to keep you moving.
2012年8月5日星期日
Ways to Lower Your Health Care Costs
1. Take advantage of the magic of movement. Engaging in physical activity on a regular basis is one of the most effective and rewarding ways to lower your health care expenses. Numerous studies show that not only does exercise lower your risk of contracting almost all chronic medical conditions, it also helps keep you healthier in the near term as well. As a result, the number of times you need to see a physician will fall, as will the amount of money you’ll need to spend on medication(s).
2. Practice good dental hygiene. Flossing several times a day (particularly after meals and before bedtime) will help reduce your chances of getting cavities and having to make a visit to a dentist. Flossing to remove food and plaque from between the teeth also can help prevent gum disease - another potentially costly detour from sound oral health.
3. Get a good night’s sleep. The benefits of a good night’s sleep should not be underestimated. Sleep is essential to good health and to mental and emotional well-being. A number of studies have shown that individuals who get an inadequate amount of sleep are at a higher risk for contracting certain medically related problems, including type 2 diabetes, cardiovascular complications, and depression. Each of these problems can have a substantial impact on your level of health care expense.
4. Practice healthy eating habits. Consuming a healthy diet and adhering to sound eating habits can not only make you look and feel better, it also can reduce your risk of heart disease and stroke, help protect you from osteoporosis, and boost your immune system. Among the steps that you can take to help make sure that your dietary and eating habits don’t wreak havoc on your efforts to minimize your health care costs are to eat breakfast every morning, add fish and omega-3 fatty acids to your diet, and eat five or more servings of fruits and vegetables every day.
5. Don’t be a dope and smoke. Smoking exposes you to a variety of toxins, carcinogens, and suspected carcinogens - all of which can lead to a litany of health-related problems, particularly heart disease, cancer, and stroke. Not only will smoking have a negative impact on your health, it also will diminish your chances of obtaining low-cost quality insurance. Given the fact that smoking a single cigarette can purportedly take one and one-half minutes from your expected life span, smoking can easily be viewed as a costly form of self-administered suicide - one drag at a time.
6. Keep things in perspective. Chill out. Don’t let stress unduly affect your life or your health. Uncontrolled stress can (and will) evolve into distress, a condition that can disturb your body’s internal equilibrium. When this negative stress reaction occurs, your body can experience physical symptoms, such as a headache, an upset stomach, an elevated level of blood pressure, chest pain, sleep-related problems, and sexual dysfunction, as well as emotional problems (e.g., depression, anxiety, etc). Although you can’t always control what events happen to you in your life, you can control how you react to those events.
7. Be aware of your family’s health profile. Knowing your family’s health history can enable you to make appropriate adjustments to how you lead your life (e.g., diet, physical activity level, lifestyle practices, etc), when they’re warranted, to give you the best chance to avoid developing a particular medically related condition or disease that runs in your family. Such adjustments can have both short- and long-term financial implications for you.
8. Buy generic brand medications whenever possible. Generic medicines, which are less-expensive copies of brand-name medicines, offer an easy way to lower your health care costs. Although generic equivalents are not available for every brand-name medicine that is on the market, when they are available, they provide the same level of safety and effectiveness when they’re used as intended. When questions arise concerning whether a generic equivalent exists for a particular brand-name medicine, your physician and/ or pharmacist can be a good source of information.
9. Pick an insurance co-pay policy option that fits who you really are. If you are a person who seldom goes to see a physician, you probably should not select a low co-pay option on your health insurance policy. Such an option involves having you pay a premium for your health care that is somewhat unwarranted, given your health history. In turn, if you’re a person who frequently sees a doctor, you will benefit (cost-wise) from having a policy that features a lower co-pay, even if it involves paying a higher premium.
10. Stay healthy. Staying healthy can have a noteworthy impact on your efforts to control your health insurance costs. The cost of private-market health insurance plans generally fluctuate according to how healthy you are, given your age. Factors such as your weight, cholesterol level, blood pressure level, and history of other medical conditions will affect how affordable your health care plan will be.
2. Practice good dental hygiene. Flossing several times a day (particularly after meals and before bedtime) will help reduce your chances of getting cavities and having to make a visit to a dentist. Flossing to remove food and plaque from between the teeth also can help prevent gum disease - another potentially costly detour from sound oral health.
3. Get a good night’s sleep. The benefits of a good night’s sleep should not be underestimated. Sleep is essential to good health and to mental and emotional well-being. A number of studies have shown that individuals who get an inadequate amount of sleep are at a higher risk for contracting certain medically related problems, including type 2 diabetes, cardiovascular complications, and depression. Each of these problems can have a substantial impact on your level of health care expense.
4. Practice healthy eating habits. Consuming a healthy diet and adhering to sound eating habits can not only make you look and feel better, it also can reduce your risk of heart disease and stroke, help protect you from osteoporosis, and boost your immune system. Among the steps that you can take to help make sure that your dietary and eating habits don’t wreak havoc on your efforts to minimize your health care costs are to eat breakfast every morning, add fish and omega-3 fatty acids to your diet, and eat five or more servings of fruits and vegetables every day.
5. Don’t be a dope and smoke. Smoking exposes you to a variety of toxins, carcinogens, and suspected carcinogens - all of which can lead to a litany of health-related problems, particularly heart disease, cancer, and stroke. Not only will smoking have a negative impact on your health, it also will diminish your chances of obtaining low-cost quality insurance. Given the fact that smoking a single cigarette can purportedly take one and one-half minutes from your expected life span, smoking can easily be viewed as a costly form of self-administered suicide - one drag at a time.
6. Keep things in perspective. Chill out. Don’t let stress unduly affect your life or your health. Uncontrolled stress can (and will) evolve into distress, a condition that can disturb your body’s internal equilibrium. When this negative stress reaction occurs, your body can experience physical symptoms, such as a headache, an upset stomach, an elevated level of blood pressure, chest pain, sleep-related problems, and sexual dysfunction, as well as emotional problems (e.g., depression, anxiety, etc). Although you can’t always control what events happen to you in your life, you can control how you react to those events.
7. Be aware of your family’s health profile. Knowing your family’s health history can enable you to make appropriate adjustments to how you lead your life (e.g., diet, physical activity level, lifestyle practices, etc), when they’re warranted, to give you the best chance to avoid developing a particular medically related condition or disease that runs in your family. Such adjustments can have both short- and long-term financial implications for you.
8. Buy generic brand medications whenever possible. Generic medicines, which are less-expensive copies of brand-name medicines, offer an easy way to lower your health care costs. Although generic equivalents are not available for every brand-name medicine that is on the market, when they are available, they provide the same level of safety and effectiveness when they’re used as intended. When questions arise concerning whether a generic equivalent exists for a particular brand-name medicine, your physician and/ or pharmacist can be a good source of information.
9. Pick an insurance co-pay policy option that fits who you really are. If you are a person who seldom goes to see a physician, you probably should not select a low co-pay option on your health insurance policy. Such an option involves having you pay a premium for your health care that is somewhat unwarranted, given your health history. In turn, if you’re a person who frequently sees a doctor, you will benefit (cost-wise) from having a policy that features a lower co-pay, even if it involves paying a higher premium.
10. Stay healthy. Staying healthy can have a noteworthy impact on your efforts to control your health insurance costs. The cost of private-market health insurance plans generally fluctuate according to how healthy you are, given your age. Factors such as your weight, cholesterol level, blood pressure level, and history of other medical conditions will affect how affordable your health care plan will be.
2012年8月3日星期五
Tabata training is a form of interval training
Tabata training is a form of interval training invented by Izumi Tabata in the 1990's. This specific protocol of interval training involves performing 20 second intervals of all-out intensity, followed by 10 seconds of rest. This cycle is repeated 8 times, making the entire interval workout last only 4 minutes. The short duration of this workout, coupled with the positive effects that its followers experience, are likely the main reasons for the Tabata method's rising popularity.
In a 1996 study, published in the Journal of Medicine and Science in Sports and Exercise, Tabata and his colleagues found that 7-8 bouts of ultra-intense (170% VO2max) cycling with 10 seconds of rest between each bout, 5 days per week for 6 weeks, resulted in in both aerobic and anaerobic energy system improvements. In comparison, a training regime involving 6 weeks of moderate intensity endurance training (70% of VO2max, 60 minutes per day, 5 days per week) resulted in improvements in aerobic capacity, but not in anaerobic capacity. The high intensity interval regime not only improved both energy systems, the aerobic improvement was larger for the Tabata-style group than the moderate intensity group.
Tabata training has been used mostly by athletes, but is quickly gaining popularity among the general population. The most commonly performed Tabata workouts involve running (or rather, sprinting) on a grassy field or a running track, either indoors or outdoors. Because of the intensity (high speed and/or incline) required, performing Tabata sprints on a treadmill would be difficult to perform properly and would likely be dangerous. Tabata-style workouts can be done in a variety of ways, such as on an exercise bike, in a pool, and even using a cross trainer or elliptical machine. More recently, it has been adapted into almost any type of circuit training (ie. pushups, burpees, squat jumps, etc.), as long as the exercise that you're doing requires you to “give it your all” for those 20 seconds.
Although it might seem tempting to replace all of your workouts with Tabata training, that might not be the best idea. A varied approach to your fitness is always ideal. Also, due to the exhausting nature of Tabata workouts, it is generally recommended to ease into it slowly, by performing extended warm-ups and by starting with one Tabata workout per week, and slowly graduating to two or three.
In a 1996 study, published in the Journal of Medicine and Science in Sports and Exercise, Tabata and his colleagues found that 7-8 bouts of ultra-intense (170% VO2max) cycling with 10 seconds of rest between each bout, 5 days per week for 6 weeks, resulted in in both aerobic and anaerobic energy system improvements. In comparison, a training regime involving 6 weeks of moderate intensity endurance training (70% of VO2max, 60 minutes per day, 5 days per week) resulted in improvements in aerobic capacity, but not in anaerobic capacity. The high intensity interval regime not only improved both energy systems, the aerobic improvement was larger for the Tabata-style group than the moderate intensity group.
Tabata training has been used mostly by athletes, but is quickly gaining popularity among the general population. The most commonly performed Tabata workouts involve running (or rather, sprinting) on a grassy field or a running track, either indoors or outdoors. Because of the intensity (high speed and/or incline) required, performing Tabata sprints on a treadmill would be difficult to perform properly and would likely be dangerous. Tabata-style workouts can be done in a variety of ways, such as on an exercise bike, in a pool, and even using a cross trainer or elliptical machine. More recently, it has been adapted into almost any type of circuit training (ie. pushups, burpees, squat jumps, etc.), as long as the exercise that you're doing requires you to “give it your all” for those 20 seconds.
Although it might seem tempting to replace all of your workouts with Tabata training, that might not be the best idea. A varied approach to your fitness is always ideal. Also, due to the exhausting nature of Tabata workouts, it is generally recommended to ease into it slowly, by performing extended warm-ups and by starting with one Tabata workout per week, and slowly graduating to two or three.
2012年8月2日星期四
The Workout Avid Texters and Typers Should be Doing
Have you ever worked out with weighted balls? I never gave them much thought until I stumbled upon the workout video below. The arm, shoulder, and back exercises look like standard moves I’ve performed with dumbbells many times before so why the weighted balls? Do they work different muscles than dumbbells? Do they make moves harder or easier to perform? Are there any benefits to using a weighted ball in place of regular weights? I just had to know so I gave celebrity trainer and SHAPE Editor-at-Large, Jay Cardiello, a call.
Just like a dumbbell, a weighted ball will help you sculpt your arms, shoulders, back, and chest but, if you have a job where you’re typing at your desk all day, you may want to switch to weighted balls.Unlike a dumbbell this type of weight allows you to work the individual joins of your fingers increasing your grip, wrist, and forearm strength. Why would you want to increase finger strength you ask? “It will help you be less prone to carpal tunnel syndrome,” says Cardiello.
According to Cardiello, using the weighted balls, “can work fingers on a unilateral basis (not familiar with unilateral training? Find out what it is and why you should be doing it here), which is especially important when you’re texting, typing, or on your iPad all day.” The only disadvantage to the weighted ball is that, as it gets heavier, you will need to use two hands to lift it simply due to an increased circumference.
Considering I spend all day typing these blogs it looks like I’ll be picking up a set of weighted balls soon ($15; amazon.com). In the meantime I’ll be doing this workout video below with my five-pound dumbbells.
Do you use weighted balls? Do you find them any more or less challenging than traditional weights? Please share your experience in the comments below and give this 10-minute upper body workout video a try!
Just like a dumbbell, a weighted ball will help you sculpt your arms, shoulders, back, and chest but, if you have a job where you’re typing at your desk all day, you may want to switch to weighted balls.Unlike a dumbbell this type of weight allows you to work the individual joins of your fingers increasing your grip, wrist, and forearm strength. Why would you want to increase finger strength you ask? “It will help you be less prone to carpal tunnel syndrome,” says Cardiello.
According to Cardiello, using the weighted balls, “can work fingers on a unilateral basis (not familiar with unilateral training? Find out what it is and why you should be doing it here), which is especially important when you’re texting, typing, or on your iPad all day.” The only disadvantage to the weighted ball is that, as it gets heavier, you will need to use two hands to lift it simply due to an increased circumference.
Considering I spend all day typing these blogs it looks like I’ll be picking up a set of weighted balls soon ($15; amazon.com). In the meantime I’ll be doing this workout video below with my five-pound dumbbells.
Do you use weighted balls? Do you find them any more or less challenging than traditional weights? Please share your experience in the comments below and give this 10-minute upper body workout video a try!
2012年8月1日星期三
Buying Your Physical Fitness Equipment
A good deal of people find that physical fitness is very important but they do not want to spend the time or the money going to the gym. This is common enough and for people that feel this way there is a lot of great physical fitness equipment on the market that can be purchased for your own home gym. This equipment ranges from quite inexpensive to very costly depending on the type of work out that you plan to do and what quality of equipment that you need to use to achieve your desired results. Luckily, there are many different types of gym equipment so that you can get in shape at home no matter what your budget is.
The most obvious physical fitness equipment that you can buy to use in your home is free weights. These come in a variety of shapes, sizes, and weights and you can choose the type that is best for you. You can purchase adjustable free weights that will allow you to essentially take off and add weight to the same bar as you desire. There are also free weights that are a specific weight and you cannot change it. If you are lifting weights to really bulk up you may want to buy the free weights that you can continue to add weight onto as you go. If you are using weights to tone up and add just a small amount of definition you may only need to buy a couple sets of free weights. If cost is a factor you may find that the adjustable free weights are more expensive so it might be better to choose the other variety. Free weights are a relatively affordable type of physical fitness equipment and really can help you improve your body and burn calories.
There are other great physical fitness equipment options that are not all that expensive and can be used in almost any space. Some of these items are an exercise ball, a jump rope, resistance or stretch band, and floor mats. All of these items are quite affordable and can be stored under a bed, in a closet, or even an empty corner of a room. You can pick these items up just about anywhere that sells physical fitness equipment, although you might want to shop around for the best deals.
Other physical fitness equipment options include elliptical trainers, treadmills, weight lifting and resistance system such as Bowflex, and a whole array of equipment that can provide consumers with cardiovascular work outs as well as weight lifting. There is physical fitness equipment that can work just about every part of the body and some that will truly give a full body workout. Each person has to choose the type of equipment that is right for them and that should be based on their current body type and fitness level as well as where they hope to get physically.
You can purchase physical fitness equipment in a variety of places ranging from your local super store to the Internet. Chances are there are a lot of opportunities in your local area to buy the equipment that you would like to have in your home. If this is the case, you should definitely shop around before you buy. Many people get sucked in by the awesome prices that are offered on the Internet, but after you pay for the shipping of these heavy items you will likely have paid more than the product is worth. It's always a good idea to buy locally if at all possible so that you can return or exchange parts if the product proves to be damaged, faulty, or just does not work as advertised.
Physical fitness equipment can be difficult to buy when you don't know exactly what you are getting. If you can help it do not simply take the word of a salesperson or infomercial expert, get on the equipment or use the equipment if at all possible. This is the only way to know if the equipment will be the right fit for you! Also, be mindful of your budget and purchase only the fitness equipment that you can afford but will also hold up well over time.
The most obvious physical fitness equipment that you can buy to use in your home is free weights. These come in a variety of shapes, sizes, and weights and you can choose the type that is best for you. You can purchase adjustable free weights that will allow you to essentially take off and add weight to the same bar as you desire. There are also free weights that are a specific weight and you cannot change it. If you are lifting weights to really bulk up you may want to buy the free weights that you can continue to add weight onto as you go. If you are using weights to tone up and add just a small amount of definition you may only need to buy a couple sets of free weights. If cost is a factor you may find that the adjustable free weights are more expensive so it might be better to choose the other variety. Free weights are a relatively affordable type of physical fitness equipment and really can help you improve your body and burn calories.
There are other great physical fitness equipment options that are not all that expensive and can be used in almost any space. Some of these items are an exercise ball, a jump rope, resistance or stretch band, and floor mats. All of these items are quite affordable and can be stored under a bed, in a closet, or even an empty corner of a room. You can pick these items up just about anywhere that sells physical fitness equipment, although you might want to shop around for the best deals.
Other physical fitness equipment options include elliptical trainers, treadmills, weight lifting and resistance system such as Bowflex, and a whole array of equipment that can provide consumers with cardiovascular work outs as well as weight lifting. There is physical fitness equipment that can work just about every part of the body and some that will truly give a full body workout. Each person has to choose the type of equipment that is right for them and that should be based on their current body type and fitness level as well as where they hope to get physically.
You can purchase physical fitness equipment in a variety of places ranging from your local super store to the Internet. Chances are there are a lot of opportunities in your local area to buy the equipment that you would like to have in your home. If this is the case, you should definitely shop around before you buy. Many people get sucked in by the awesome prices that are offered on the Internet, but after you pay for the shipping of these heavy items you will likely have paid more than the product is worth. It's always a good idea to buy locally if at all possible so that you can return or exchange parts if the product proves to be damaged, faulty, or just does not work as advertised.
Physical fitness equipment can be difficult to buy when you don't know exactly what you are getting. If you can help it do not simply take the word of a salesperson or infomercial expert, get on the equipment or use the equipment if at all possible. This is the only way to know if the equipment will be the right fit for you! Also, be mindful of your budget and purchase only the fitness equipment that you can afford but will also hold up well over time.
2012年7月31日星期二
Abs Workout Equiment - The Mxr Ab Workout Makes Crunching Easy
Unveiling The MXR Ab Workout Device
The AB-MXR launched into King's Road Sporting Club on 8th November, 2011. Dust PR come up with a gathering to celebrate the first retail store for the AB-MXR with a mix of clients, customers, personal trainers, gyms and also media there.
The window of the store had been taken over to create a powerful impact for passers-by by building a pyramid of merchandise boxes and hanging AB-MXR Workouts from the ceiling - along with models undertaking routines! It attracted plenty of attention and had the people walking by asking questions about the item and wanting to know more.
There have been product presentations going on in store with models showcasing the entire range of exercises that you can do by using the AB-MXR workout, which created talkability at the function and Joanna, the KRSC staff and the Public relations agency were available to answer the guest's questions.
Joanna gave a speech regarding the development of the product and the way of thinking and creative imagination about the concept. Chiropractor Doctor Mikael Porath Petersen also said a few words about the health advantages of the AB-MXR workout, since it was his input that developed the correct cervical support for the neck. Shortly after everyone was running to the tills!
The event was a great success, and the AB-MXR Workouts were flying off the shelves through the night!
The MXR Abdominal Work out is becoming so well liked, that even the Daily Mail are giving it a good review as disclosed here...
"Flat abs? No sweat... A new piece of equipment promises to make sit-ups less difficult, more effective and in fact entertaining, thanks to The AB-MXR work-out.
Sit-ups present a problem. It requires just 10 of them before your neck hurts, so we stop trying before were anywhere near to a flat tummy.
But a brand new item of apparatus offers to make crunches easier, more beneficial and, whisper this, actually enjoyable.
Created by health and fitness fitness instructor Joanna Kabbani, the AB-MXR workout was created to support the neck, so your sit-ups really focus on your belly fat. Its additionally perfect for recovery. According to Joanna, you only need to use it for five minutes per day.
Cynical, I joined her for a work out. The device is weighted (up to 3kg), along with small handles, and its molded to cushion your head and neck.
It's been analyzed by chiropractor Dr Mikael Porath Petersen from Optimal Spine Clinic, who makes clear: It assists you to do symmetrical exercises effectively and securely.
Straight off I handled 15 sit-ups without any of my typical straining - I felt balanced and in control.
I took the 1kg model home to trial. It was easy to move about the house and, in spite of being a whiplash victim, I was given the self-assurance that I was working out properly. Its a superb item of kit - although I may 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 come up with a gathering to celebrate the first retail store for the AB-MXR with a mix of clients, customers, personal trainers, gyms and also media there.
The window of the store had been taken over to create a powerful impact for passers-by by building a pyramid of merchandise boxes and hanging AB-MXR Workouts from the ceiling - along with models undertaking routines! It attracted plenty of attention and had the people walking by asking questions about the item and wanting to know more.
There have been product presentations going on in store with models showcasing the entire range of exercises that you can do by using the AB-MXR workout, which created talkability at the function and Joanna, the KRSC staff and the Public relations agency were available to answer the guest's questions.
Joanna gave a speech regarding the development of the product and the way of thinking and creative imagination about the concept. Chiropractor Doctor Mikael Porath Petersen also said a few words about the health advantages of the AB-MXR workout, since it was his input that developed the correct cervical support for the neck. Shortly after everyone was running to the tills!
The event was a great success, and the AB-MXR Workouts were flying off the shelves through the night!
The MXR Abdominal Work out is becoming so well liked, that even the Daily Mail are giving it a good review as disclosed here...
"Flat abs? No sweat... A new piece of equipment promises to make sit-ups less difficult, more effective and in fact entertaining, thanks to The AB-MXR work-out.
Sit-ups present a problem. It requires just 10 of them before your neck hurts, so we stop trying before were anywhere near to a flat tummy.
But a brand new item of apparatus offers to make crunches easier, more beneficial and, whisper this, actually enjoyable.
Created by health and fitness fitness instructor Joanna Kabbani, the AB-MXR workout was created to support the neck, so your sit-ups really focus on your belly fat. Its additionally perfect for recovery. According to Joanna, you only need to use it for five minutes per day.
Cynical, I joined her for a work out. The device is weighted (up to 3kg), along with small handles, and its molded to cushion your head and neck.
It's been analyzed by chiropractor Dr Mikael Porath Petersen from Optimal Spine Clinic, who makes clear: It assists you to do symmetrical exercises effectively and securely.
Straight off I handled 15 sit-ups without any of my typical straining - I felt balanced and in control.
I took the 1kg model home to trial. It was easy to move about the house and, in spite of being a whiplash victim, I was given the self-assurance that I was working out properly. Its a superb item of kit - although I may need more than five minutes with it before Im bikini ready..."
2012年7月30日星期一
What's a Good Home Workout Routine For Men
All you need to work out at home is some planning and creativity. It's definitely possible to workout with any weights. Machines can make it easier to organize a routine, but that doesn't make them the best form of exercise. This is how to create an effective home exercise routine that will save you time and money, while still delivering excellent results.
First you must determine your method of cardiovascular exercise. Even if your main goal is to build muscle, you still need cardio training. Cardio helps to stay lean while building muscle and also makes the body more effective at building muscle. You can perform intervals of cardio between your strength training, create a circuit training program geared towards burning calories, or perform cardio all at once and then strength training all once. Another option is to do your cardio on separate days. If your main focus is developing strength, then you should rest 60-90 seconds between sets and do you cardiovascular work separately.
Some of the best home cardio options are jogging, burpees, running stairs, jump rope, box step-ups, box jumps, faux jump (jump rope without the rope), cardio kickboxing, and step aerobics. They can be used as an interval training exercise. An interval training exercise is a 30-60 second bout of cardio followed by strength training. Try to get your heart rate up between 115-135 beats per minute for best results. This technique is ideal for losing belly fat.
Planning your strength training exercises is the next step. It is a wise investment to buy two pairs of dumbbells. Purchasing one lighter pair for higher reps and one heavier pair for more strength oriented movements allows you to do many of the same movements that people do at the gym. With just a pair of dumbbells you can perform a chest press, shoulder press, squat, deadlift, lunge, step-ups, bent-over rows, upright rows, bicep curls, and triceps extensions just to name a few. It's okay if you don't have dumbbells though. It will just take a little more creativity and knowledge of bodyweight strength movements. Bodyweight squats on a wall are a great example of a lower body exercise. Start by performing a set of 25 air squats, being sure to break parallel with your hips. Next, go to the wall and perform an isometric wall squat, holding for one full minute with your knee at a 90 degree angle.
If you use the technique outline above 3x - 5x per week, then you should see results in as little as 2 weeks. As with any workout regimen, they are certain key principles that you should adhere to. First, consult your physician to see what types of exercise are right for you. Next, a proper warm up and cool down session is best to prevent injuries. Lastly, work hard and try you best!
First you must determine your method of cardiovascular exercise. Even if your main goal is to build muscle, you still need cardio training. Cardio helps to stay lean while building muscle and also makes the body more effective at building muscle. You can perform intervals of cardio between your strength training, create a circuit training program geared towards burning calories, or perform cardio all at once and then strength training all once. Another option is to do your cardio on separate days. If your main focus is developing strength, then you should rest 60-90 seconds between sets and do you cardiovascular work separately.
Some of the best home cardio options are jogging, burpees, running stairs, jump rope, box step-ups, box jumps, faux jump (jump rope without the rope), cardio kickboxing, and step aerobics. They can be used as an interval training exercise. An interval training exercise is a 30-60 second bout of cardio followed by strength training. Try to get your heart rate up between 115-135 beats per minute for best results. This technique is ideal for losing belly fat.
Planning your strength training exercises is the next step. It is a wise investment to buy two pairs of dumbbells. Purchasing one lighter pair for higher reps and one heavier pair for more strength oriented movements allows you to do many of the same movements that people do at the gym. With just a pair of dumbbells you can perform a chest press, shoulder press, squat, deadlift, lunge, step-ups, bent-over rows, upright rows, bicep curls, and triceps extensions just to name a few. It's okay if you don't have dumbbells though. It will just take a little more creativity and knowledge of bodyweight strength movements. Bodyweight squats on a wall are a great example of a lower body exercise. Start by performing a set of 25 air squats, being sure to break parallel with your hips. Next, go to the wall and perform an isometric wall squat, holding for one full minute with your knee at a 90 degree angle.
If you use the technique outline above 3x - 5x per week, then you should see results in as little as 2 weeks. As with any workout regimen, they are certain key principles that you should adhere to. First, consult your physician to see what types of exercise are right for you. Next, a proper warm up and cool down session is best to prevent injuries. Lastly, work hard and try you best!
2012年7月29日星期日
Total Body Workout And Power Pops The Best Way To Lose Weight Fast
In every weight loss programs, the number one factor that needs to be resolved is the diet. Your diet is the most important thing to change for you to lose weight. However, changing your diet alone can make you fit and sexy, exercise will.
Power Pops by Essante is there to help you lose weight and correct your unhealthy eating behavior. Because of the Hoodia element found in every Power Pop product, you will lessen your food intake to the normal and maybe less amount and it also helps in burning excess calorie and fat deposits in your body.
Once the effects of Power Pop is starting to show, your tissues will become lose because of the fats that are burned, that why exercising and following some simple body workouts is necessary. Today, let learn about some total body workouts that you can incorporate with your Power Pop diet so you can lose those fats fast.
In using Power Pops, you don need to do strenuous exercise. Simple total and specific body workouts may do and this can be done for at least 30 minutes a day or even 30 minutes every other day or simply 3 times per week.
These exercises are just necessary to tone your loose muscles due to the release of fats. It also helps in building lean muscles that can help you burn more fats even at rest.
So let take a look on some of the total body workouts for you.
Brisk Walking, Jogging, Running
Walking, especially brisk walking is considered as the most common total body workout. Walking everyday helps in the blood circulation and therefore promotes the exchange of oxygen within the cellular level. It also tones the muscles of the whole body but it also specifically targets the lower muscle area.
With brisk walking, jogging or running, you can tone your muscles and burn calories as well. Calories are burned because of the increased activity of the whole body parts even by the organs. Walking daily or at least 3 times per week also helps increase the metabolism rate which is necessary to burn more calories.
Abdominal Exercises
Another total body workout is abdominal exercises. Though this exercise is termed as abdominal exercises, they also work the body muscles of the whole body. Each muscle is stretch and each muscle has an active cellular activity. The best thing about this exercise is the effect on the abdominal muscles.
This exercise specifically targets the abdominal muscle group and it can greatly help you lose weight and be sexy. The abdomen is the first muscle group that harbors a lot of fats because of the nature of tissues found in this area. By working on your abdominal muscles, more fats are burned and more muscles are formed.
You can do this exercise for 15 minutes daily. A normal stretching and twisting is enough. Make sure that you don stress your muscles too much because excessive workout is also a bad thing. If the muscles and tissue are stressed, your body reaction is to repair the tissues first. If your tissues are being repaired, fats are not burned.
Swimming
Though swimming is a known sport it is also a total body workout. When you are swimming, your muscle body groups are working. So during swimming you can lose a lot of calories while you also tone your muscles in your entire muscle group. Swimming is definitely a great total body workout aside from its fun and easy to do.
So if you want to lose weight today, follow these total body workout regimens and the Power Pop diet. Surely, youl lose pounds after pounds in no time and youl achieve the body you wish in no time. Say goodbye to fatty abs and excessive weight and start working on your Power Pop diet and workout.
Power Pops by Essante is there to help you lose weight and correct your unhealthy eating behavior. Because of the Hoodia element found in every Power Pop product, you will lessen your food intake to the normal and maybe less amount and it also helps in burning excess calorie and fat deposits in your body.
Once the effects of Power Pop is starting to show, your tissues will become lose because of the fats that are burned, that why exercising and following some simple body workouts is necessary. Today, let learn about some total body workouts that you can incorporate with your Power Pop diet so you can lose those fats fast.
In using Power Pops, you don need to do strenuous exercise. Simple total and specific body workouts may do and this can be done for at least 30 minutes a day or even 30 minutes every other day or simply 3 times per week.
These exercises are just necessary to tone your loose muscles due to the release of fats. It also helps in building lean muscles that can help you burn more fats even at rest.
So let take a look on some of the total body workouts for you.
Brisk Walking, Jogging, Running
Walking, especially brisk walking is considered as the most common total body workout. Walking everyday helps in the blood circulation and therefore promotes the exchange of oxygen within the cellular level. It also tones the muscles of the whole body but it also specifically targets the lower muscle area.
With brisk walking, jogging or running, you can tone your muscles and burn calories as well. Calories are burned because of the increased activity of the whole body parts even by the organs. Walking daily or at least 3 times per week also helps increase the metabolism rate which is necessary to burn more calories.
Abdominal Exercises
Another total body workout is abdominal exercises. Though this exercise is termed as abdominal exercises, they also work the body muscles of the whole body. Each muscle is stretch and each muscle has an active cellular activity. The best thing about this exercise is the effect on the abdominal muscles.
This exercise specifically targets the abdominal muscle group and it can greatly help you lose weight and be sexy. The abdomen is the first muscle group that harbors a lot of fats because of the nature of tissues found in this area. By working on your abdominal muscles, more fats are burned and more muscles are formed.
You can do this exercise for 15 minutes daily. A normal stretching and twisting is enough. Make sure that you don stress your muscles too much because excessive workout is also a bad thing. If the muscles and tissue are stressed, your body reaction is to repair the tissues first. If your tissues are being repaired, fats are not burned.
Swimming
Though swimming is a known sport it is also a total body workout. When you are swimming, your muscle body groups are working. So during swimming you can lose a lot of calories while you also tone your muscles in your entire muscle group. Swimming is definitely a great total body workout aside from its fun and easy to do.
So if you want to lose weight today, follow these total body workout regimens and the Power Pop diet. Surely, youl lose pounds after pounds in no time and youl achieve the body you wish in no time. Say goodbye to fatty abs and excessive weight and start working on your Power Pop diet and workout.
2012年7月27日星期五
Tips to Get More Time for Workouts
A common excuse that people often come up with in order to avoid their daily workouts is complaining that they don't have any time to devote from their so-called-busy schedules. If you are really willing to shed off a few pounds and get your body back into shape, there is no short cut to reach your goal. There are a million ways to squeeze in a few minutes to dedicate towards your workout regime.
Don't Facebook your time away
Present time research shows that nowadays an average adult spends more than 7 hours sitting in front of his computer chatting on social networking sites like Facebook. Such hobbies promote inactivity, laziness and an excessive wastage of time.
Once your addiction to explore Facebook increases, you would soon find yourself devoting all your time to it. Instead of wasting so much time behind such a fruitless occupation, you should aim to reduce the time you spend on Facebook and dedicate the leftover time to tone up your body instead.
If you find it difficult to get rid of such an addictive habit, take the assistance of an experienced personal trainer who would help you organize your daily schedule. This way you will never run out of time for workouts.
Avoid doing unnecessary activities
Women seem to have a normal tendency to do tasks which they do not need to do, or worse, do not want to do. If you face similar difficulty of saying "no" to an unnecessary work, then it would be impossible for you to find some time out of your daily life for working out.
Learn to differentiate between tasks which are your priority and works which should be categorized as a sheer wastage of time and energy. Once you stop devoting time to irrelevant activities, you will find ample time to go for jogging, indulge in yoga or visit a gym.
Proper daily planning
It is impossible that you have no time left for working out after completing all the tasks in a day. This can only happen if you do not plan your day in advance and denote a fix time for each and every activity of your daily life. Organizing your daily planner in a methodical way is bound to leave a few minutes for you to train your body.
A resourceful planner aims to get all the major tasks done during the time of the day when one's focus is at the prime peak. The less important works can be scheduled at daily intervals around the clock. Once you know what to do when, you will automatically find enough time to go about workout sessions.
Multitasking slows you down
It is a commonly mistaken notion that multitasking helps you complete several goals at once. Multitasking might have many advantages. But, it has a common disadvantage. It divides your attention between all those tasks that you try to achieve at the same time. Hence you would be unable to focus on any single activity.
As a result, you tend to take up more time performing each task. It is common to panic when you have a lot of work to take care off in the span of 24 hours. But it would be more effective for you if you relaxed your mind and took out the time to write down a to-do list.
This way you would be able to tackle one task at a time. All your attention would be dedicated to that task alone and you would be able to efficiently complete it in a much shorter time. You would never again run out of time for toning up your body.
Don't Facebook your time away
Present time research shows that nowadays an average adult spends more than 7 hours sitting in front of his computer chatting on social networking sites like Facebook. Such hobbies promote inactivity, laziness and an excessive wastage of time.
Once your addiction to explore Facebook increases, you would soon find yourself devoting all your time to it. Instead of wasting so much time behind such a fruitless occupation, you should aim to reduce the time you spend on Facebook and dedicate the leftover time to tone up your body instead.
If you find it difficult to get rid of such an addictive habit, take the assistance of an experienced personal trainer who would help you organize your daily schedule. This way you will never run out of time for workouts.
Avoid doing unnecessary activities
Women seem to have a normal tendency to do tasks which they do not need to do, or worse, do not want to do. If you face similar difficulty of saying "no" to an unnecessary work, then it would be impossible for you to find some time out of your daily life for working out.
Learn to differentiate between tasks which are your priority and works which should be categorized as a sheer wastage of time and energy. Once you stop devoting time to irrelevant activities, you will find ample time to go for jogging, indulge in yoga or visit a gym.
Proper daily planning
It is impossible that you have no time left for working out after completing all the tasks in a day. This can only happen if you do not plan your day in advance and denote a fix time for each and every activity of your daily life. Organizing your daily planner in a methodical way is bound to leave a few minutes for you to train your body.
A resourceful planner aims to get all the major tasks done during the time of the day when one's focus is at the prime peak. The less important works can be scheduled at daily intervals around the clock. Once you know what to do when, you will automatically find enough time to go about workout sessions.
Multitasking slows you down
It is a commonly mistaken notion that multitasking helps you complete several goals at once. Multitasking might have many advantages. But, it has a common disadvantage. It divides your attention between all those tasks that you try to achieve at the same time. Hence you would be unable to focus on any single activity.
As a result, you tend to take up more time performing each task. It is common to panic when you have a lot of work to take care off in the span of 24 hours. But it would be more effective for you if you relaxed your mind and took out the time to write down a to-do list.
This way you would be able to tackle one task at a time. All your attention would be dedicated to that task alone and you would be able to efficiently complete it in a much shorter time. You would never again run out of time for toning up your body.
2012年7月26日星期四
The Best Exercises For The Lower Ab Workout
Finding the right exercises for a lower ab workout isn't necessarily easy. The thing is, when you find one, it's hard to gauge whether or not it's one of the best. Toning up the abdominal region generally is one of the hardest goals to possess. A bulging mid-section takes a lot of hard work to reduce.
Lots of people get into such a hurry that they strain themselves. Whenever you exercise like crazy and also you aren't eating right also, you are on a route to disaster. You need to learn to pick the right regular activities for your abs, plus a good ab workout, in addition to good nutrition and diet. If you're able to do this, then you can be successful in getting the abs you need.
If you have too much fat inside your abdominal area, then its going to take a good amount of ab exercises to find the abs toned up. And when you work on your abs, you cannot just focus on the abs and target them for exercise only. It takes a full body workout to start with to uncover the fat from your abs.
Whenever you're strengthening your core, it's a good indication that your workout works well. You muscles will quickly tone up whenever your excess fat reaches a healthy state. But it takes diet together with your exercise to really have the results you need. Interval cardio training is one of the exercises most recommended for this function. And if you like, and may afford it, a personal trainer is a good idea for benefit your routine.
Supine reverse crunches are good exercises that may help you along with the abs. For these your lying on your back again, hands under bum. While you raise your legs this time, you bend the knees in a ninety degree angle. And after this contract your abdomen region while keeping this position. Hold the knees at this angle as you gradually lower them until your feet are a few inches above the ground. Then after a few seconds increase your knees right up to your chest while tensing your stomach muscles concurrently. Repeat several times.
The alternating supine leg walk can help you too. Assume exactly the same position again, with hands under buttocks. Lift the legs vertically and contract the abs again. Hold for any second before you resume your original position. Now continue this with the other leg as well as some times for both.
If a person suffers with back problems, be sure you talk to your doctor about attempting these kinds of exercises. If you cannot do these, ask the doctor about some alternatives that will still help with your abs.
Lots of people get into such a hurry that they strain themselves. Whenever you exercise like crazy and also you aren't eating right also, you are on a route to disaster. You need to learn to pick the right regular activities for your abs, plus a good ab workout, in addition to good nutrition and diet. If you're able to do this, then you can be successful in getting the abs you need.
If you have too much fat inside your abdominal area, then its going to take a good amount of ab exercises to find the abs toned up. And when you work on your abs, you cannot just focus on the abs and target them for exercise only. It takes a full body workout to start with to uncover the fat from your abs.
Whenever you're strengthening your core, it's a good indication that your workout works well. You muscles will quickly tone up whenever your excess fat reaches a healthy state. But it takes diet together with your exercise to really have the results you need. Interval cardio training is one of the exercises most recommended for this function. And if you like, and may afford it, a personal trainer is a good idea for benefit your routine.
Supine reverse crunches are good exercises that may help you along with the abs. For these your lying on your back again, hands under bum. While you raise your legs this time, you bend the knees in a ninety degree angle. And after this contract your abdomen region while keeping this position. Hold the knees at this angle as you gradually lower them until your feet are a few inches above the ground. Then after a few seconds increase your knees right up to your chest while tensing your stomach muscles concurrently. Repeat several times.
The alternating supine leg walk can help you too. Assume exactly the same position again, with hands under buttocks. Lift the legs vertically and contract the abs again. Hold for any second before you resume your original position. Now continue this with the other leg as well as some times for both.
If a person suffers with back problems, be sure you talk to your doctor about attempting these kinds of exercises. If you cannot do these, ask the doctor about some alternatives that will still help with your abs.
2012年7月25日星期三
TORCH CALORIES AND TONE WITH THIS CIRCUIT WORKOUT
What's not to love about circuit training? Combining heart-pumping elements of cardio with strength-training moves means you torch calories while toning muscles. It's just so efficient.
Here's a fun yet challenging circuit workout I did recently with my Equinox trainer Lauren. The workout has you performing each exercise for a minute, which means you need to keep a stopwatch handy, but you have the luxury of not needing to count.
Get the details of this circuit after the break.
Instructions: Work through the first circuit three times and rest for one to two minutes between each round. Rest and stretch for three minutes, then begin the second circuit, for a total of three times. Try to complete this workout in 45 minutes or less.
For this workout you will need: an exercise ball, a five-kilogram (around 10-pound) medicine ball, and 10-pound dumbbells.
Here's a fun yet challenging circuit workout I did recently with my Equinox trainer Lauren. The workout has you performing each exercise for a minute, which means you need to keep a stopwatch handy, but you have the luxury of not needing to count.
Get the details of this circuit after the break.
Instructions: Work through the first circuit three times and rest for one to two minutes between each round. Rest and stretch for three minutes, then begin the second circuit, for a total of three times. Try to complete this workout in 45 minutes or less.
For this workout you will need: an exercise ball, a five-kilogram (around 10-pound) medicine ball, and 10-pound dumbbells.
2012年7月24日星期二
Is what I'm doing helping me?
The free film making workshops run by SSPAN are carefully designed to include all aspects of filmmaking. From story creation to acting, filming, editing and post production these young people are creating a DVD about decision making.
At an event for Youth Awareness Week 7 participants gathered together to learn more about acting, scripting and producing a short film for publication as a DVD . Today was their first day.
"We acted out scenes with different outcomes, getting a feel for what's to come" said Aaron Mirto.
Research was conducted through peer surveys about what young people perceive to be mental health issues for them, what do they find helpful and what are the barriers for getting help.
Youth from the Ulladulla Youth Centre and the Bay and Basin Resource Centre became the youth focus group who reviewed the surveys and developed the script for the DVD.
Drama exercises were led by Tim Hudman, a psychologist from the Youth Mental Health, Illawarra Shoalhaven Local Health District (ISHLD).
Wendi Hobbs from Crossroads Youth Health, said "It's an amazing experience to work with such wonderfully talented young people. This is an example of the ISHLD working in partnership with the community to highlight issues of mental health with young people and enhance appropriate help seeking behavior".
Later this week Mindblank INC. are conducting professional acting and filmmaking workshops with these youths in order to complete the DVD for use as an educational resource.
Bruce Murphy, President of Shoalhaven Suicide Prevention and Awareness Network commended Shoalhaven City Council on providing funding to assist in the development of this innovative and creative enterprise.
At an event for Youth Awareness Week 7 participants gathered together to learn more about acting, scripting and producing a short film for publication as a DVD . Today was their first day.
"We acted out scenes with different outcomes, getting a feel for what's to come" said Aaron Mirto.
Research was conducted through peer surveys about what young people perceive to be mental health issues for them, what do they find helpful and what are the barriers for getting help.
Youth from the Ulladulla Youth Centre and the Bay and Basin Resource Centre became the youth focus group who reviewed the surveys and developed the script for the DVD.
Drama exercises were led by Tim Hudman, a psychologist from the Youth Mental Health, Illawarra Shoalhaven Local Health District (ISHLD).
Wendi Hobbs from Crossroads Youth Health, said "It's an amazing experience to work with such wonderfully talented young people. This is an example of the ISHLD working in partnership with the community to highlight issues of mental health with young people and enhance appropriate help seeking behavior".
Later this week Mindblank INC. are conducting professional acting and filmmaking workshops with these youths in order to complete the DVD for use as an educational resource.
Bruce Murphy, President of Shoalhaven Suicide Prevention and Awareness Network commended Shoalhaven City Council on providing funding to assist in the development of this innovative and creative enterprise.
2012年7月23日星期一
Get Your Body Back: Jackie Warner Talks Burning Fat (and Cheat Days!) With FitOrbit
The transition from April to May always strikes me as one of the most horrid times of the year - it's not quite beach season, so technically, I still have some time to tone up those areas (read: hips, thighs, glutes) that spent the winter comfortably covered in layers of wool and fat - but my goal is so far out of reach that I'll probably lose motivation and just sleep in every weekend from now until June. Enter Jackie Warner.
It's been just short of four years since we saw the blonde celebrity fitness guru and two-time New York Times best selling author in her own reality television show, Work Out, and seemingly longer since we actually toyed with the idea of getting a personal trainer. Lucky for us, Jackie's new endeavor, FitOrbit, provides affordable, no-nonsense personal training and nutrition advice online for a flat rate of - get ready - $40. I KNOW. Not only does that buy you unlimited one-on-one attention from an A-list trainer and a personalized meal plan, but you can do it on your time, right from the comfort of your own home. I caught up with Jackie to talk about FitOrbit, cheat days, and life after reality TV. Just for the record, her tough love, no-frills attitude is just as endearing as it was on TV.
How exactly does FitOrbit work?
It's a little different than an online training site. First, you get paired with a live trainer that helps you get through your daily workout and adjusts your food intake - it focuses so much on food, which I've always said is the key to weight management and just feeling good overall! On the site, you can type in your zip code and find alternatives for things like fast food restaurants, or get the calorie count and the sugar content of your favorite foods and find alternatives. I also love that whatever program your interested in, whether it be dance or pilates, you can type that in and find out what your workout is for the day. I could have worked with anyone but I love how simple and inspiring FitOrbit is. It's everywhere in the United States and parts of Europe, because it's online, you can get access anywhere.
It's been just short of four years since we saw the blonde celebrity fitness guru and two-time New York Times best selling author in her own reality television show, Work Out, and seemingly longer since we actually toyed with the idea of getting a personal trainer. Lucky for us, Jackie's new endeavor, FitOrbit, provides affordable, no-nonsense personal training and nutrition advice online for a flat rate of - get ready - $40. I KNOW. Not only does that buy you unlimited one-on-one attention from an A-list trainer and a personalized meal plan, but you can do it on your time, right from the comfort of your own home. I caught up with Jackie to talk about FitOrbit, cheat days, and life after reality TV. Just for the record, her tough love, no-frills attitude is just as endearing as it was on TV.
How exactly does FitOrbit work?
It's a little different than an online training site. First, you get paired with a live trainer that helps you get through your daily workout and adjusts your food intake - it focuses so much on food, which I've always said is the key to weight management and just feeling good overall! On the site, you can type in your zip code and find alternatives for things like fast food restaurants, or get the calorie count and the sugar content of your favorite foods and find alternatives. I also love that whatever program your interested in, whether it be dance or pilates, you can type that in and find out what your workout is for the day. I could have worked with anyone but I love how simple and inspiring FitOrbit is. It's everywhere in the United States and parts of Europe, because it's online, you can get access anywhere.
2012年7月17日星期二
3 Mistakes That You Should Avoid in Workouts
Having a workout can be an experience that is refreshing and energizing. Most people go to workouts in order to feel better and in order to get a body that is aesthetically pleasing to themselves and to others.
Of course, some people don't get a chance to go to the gym in their daily hectic schedules; but people that are health and fitness conscientious find the time in their schedule to go to a gym or a sports saloon to do a 30 minute or a 1 hour workout. Unfortunately, most people who go to the gym make the simple 3 mistakes outlined below and they end up using their time and efforts to no purpose and soon they get disillusioned and they leave their workout sessions.
Never try to overexert yourself as this is the number one mistake done by people who are doing a workout. A successful exercise or a workout is not a situation in which you feel totally depleted afterwards. Rather in contrast a good workout should leave you refreshed and energized along with being ready for the day's work ahead. The ideal workout time is usually between 30 to 45 minutes, but it can be raised up into an hour with controlled supervision and planning.
The second mistake that most exercisers make is the fact that they concentrate on just a single type of exercise such as weightlifting or push ups. On the contrary, the best workout program should give you a detailed workout that involves your heart, muscles, tendons and lungs for maximum benefit. For example, you can try a workout plan that combines 20 minutes of aerobics with 15 minutes of weightlifting and 5 minutes of strenuous exercise. Most of your muscles and body should be involved in a proper workout.
The third mistake in workouts is the fact that exercisers get dehydrated very quickly and they do not replenish the liquid that they have lost during the exercise. On the contrary, you should constantly replenish the liquids that you have lost through mineral drinks and water.
However, another important point is that you should not do rigorous exercises on an empty stomach. It is best to exercise at least 3 hours after a meal for its beneficial effects. Of course, some light morning exercise can be done before breakfast, but it should not be too strenuous and you should consume some liquids beforehand.
Of course, some people don't get a chance to go to the gym in their daily hectic schedules; but people that are health and fitness conscientious find the time in their schedule to go to a gym or a sports saloon to do a 30 minute or a 1 hour workout. Unfortunately, most people who go to the gym make the simple 3 mistakes outlined below and they end up using their time and efforts to no purpose and soon they get disillusioned and they leave their workout sessions.
Never try to overexert yourself as this is the number one mistake done by people who are doing a workout. A successful exercise or a workout is not a situation in which you feel totally depleted afterwards. Rather in contrast a good workout should leave you refreshed and energized along with being ready for the day's work ahead. The ideal workout time is usually between 30 to 45 minutes, but it can be raised up into an hour with controlled supervision and planning.
The second mistake that most exercisers make is the fact that they concentrate on just a single type of exercise such as weightlifting or push ups. On the contrary, the best workout program should give you a detailed workout that involves your heart, muscles, tendons and lungs for maximum benefit. For example, you can try a workout plan that combines 20 minutes of aerobics with 15 minutes of weightlifting and 5 minutes of strenuous exercise. Most of your muscles and body should be involved in a proper workout.
The third mistake in workouts is the fact that exercisers get dehydrated very quickly and they do not replenish the liquid that they have lost during the exercise. On the contrary, you should constantly replenish the liquids that you have lost through mineral drinks and water.
However, another important point is that you should not do rigorous exercises on an empty stomach. It is best to exercise at least 3 hours after a meal for its beneficial effects. Of course, some light morning exercise can be done before breakfast, but it should not be too strenuous and you should consume some liquids beforehand.
2012年7月16日星期一
Exercise and Fitness - The Effectiveness of a Skipping Rope Workout
For many of us, the term skipping rope may induce memories of our days in our primary or elementary school school playgrounds, surrounded by giggly, pony-tailed girls desperate to impress and beat their friends with the amount of consecutive skips they were able to perform.
Don't let that put you off or fool you, however. They can provide adults with a fantastic and really effective workout opportunity. Using a skipping rope can tone your calves and thighs, and strengthen your chest, abdominal, shoulder and back muscles. It is also a great all-round cardiovascular workout.
Skipping ropes can be bought cheaply, and have the added benefit of being ultra-portable. Indeed, you can roll them up and carry them about with you wherever you go for an instant, on-the-spot fitness workout without the need for that much free space.
For those who may want to take their skipping workout a little more seriously, you will be pleased to know there are some higher-end skipping ropes with fitness and practicality - not just fun - being the main focal point of their design.
Many modern ropes are made from thin coated wire or heavy, high-tech polymers which make the rope more aerodynamically pleasing and allow them to turn faster and more consistently through the air when turned quickly. In addition to this, some have a kind of swivel action built between the handle and the rope, to ensure that tangling or twisting doesn't occur mid-workout.
Overall, a decent skipping rope (particularly one designed with adult fitness in mind) can prove to be a valuable addition to your fitness equipment inventory, and provide a great all-round body workout. Once you have tried it, you'll never think of skipping ropes in the same way again.
Don't let that put you off or fool you, however. They can provide adults with a fantastic and really effective workout opportunity. Using a skipping rope can tone your calves and thighs, and strengthen your chest, abdominal, shoulder and back muscles. It is also a great all-round cardiovascular workout.
Skipping ropes can be bought cheaply, and have the added benefit of being ultra-portable. Indeed, you can roll them up and carry them about with you wherever you go for an instant, on-the-spot fitness workout without the need for that much free space.
For those who may want to take their skipping workout a little more seriously, you will be pleased to know there are some higher-end skipping ropes with fitness and practicality - not just fun - being the main focal point of their design.
Many modern ropes are made from thin coated wire or heavy, high-tech polymers which make the rope more aerodynamically pleasing and allow them to turn faster and more consistently through the air when turned quickly. In addition to this, some have a kind of swivel action built between the handle and the rope, to ensure that tangling or twisting doesn't occur mid-workout.
Overall, a decent skipping rope (particularly one designed with adult fitness in mind) can prove to be a valuable addition to your fitness equipment inventory, and provide a great all-round body workout. Once you have tried it, you'll never think of skipping ropes in the same way again.
2012年7月15日星期日
Best Exercises To Lose Weight - Fat Burn V Carbs
Ever wonder what the best exercises to lose weight was? Ever wonder if you could jump straight in and give it a go? This article aims to give those doubters a fighting chance at losing weight and getting that body they always dreamed of. By comparing both fat burning exercises and cardiovascular exercises the reader will get an understanding of both and what the best exercises to lose weight are and where they should start their quest to lose weight depending on their own fitness levels. Before starting any fitness regime, I suggest getting the all clear from your doctor first, especially diabetic and heart patients who may require some medical advice before starting. After all you want to lose weight the right way. Running to lose weight is one of the very best exercises to lose weight.
Ultimately step aerobics burns the most calories at a rate of 600 every 45 minutes, but really any exercise that involves you changing it up a bit like circuit training or interval training will work just as well. When choosing the best exercises to lose weight for yourself remember to pick something that you will enjoy day in and day out as there is nothing worse than dreading the task ahead. Keep it fresh so you don't get bored.
Fat Burning v Carbs
Fat burning exercises are to be done in a slow and steady, low intensity motion. This ensures that your heart rate stays in the correct fitness zone of 60-70% of its maximum heart rate; you should already know what your maximum heart rate is before you start. This type of program is designed to use fat and not carbohydrates as a source of energy for your work out, the work out is long in duration (usually about an hour), and they keep your joints from wearing and getting sore. What you eat greatly enhances the success of these types of programs, seek a good diet and keep to it.
Cardiovascular exercises that involve using carbohydrates as fuel also involve the heart rate being near its peak at 80-90% heart rate maximum. Aerobics is a form of performance training as it is high in intensity and is done in a short duration that lasts between 20-30 minutes. Circuit training also falls into this category as you usually do an exercise for 5 minutes at full intensity, take a 1 minute break, and then move on to another exercise at full intensity. These types of programs burn loads of calories and keep your metabolism up throughout the day. Keeping your workouts fresh by changing it up a bit, maybe do the circuits in a different order, or do a different aerobics class every month or so will help you greatly in losing weight and keeping fit.
The best exercises to lose weight or fat in this instance would be to do 20 easy minutes on the rowing machine, switch to the bike and do another 20 easy minutes, finally do 20 minutes of walking on the treadmill to finish off your workout. Remember to keep your maximum heart rate between 60-70% for best fat burning results. The best exercises to lose weight that can be substituted into your regime include; the cross trainer, exercise bikes, rowers, step machines, treadmills and body rider fan bikes.
Ultimately fast paced, high intensity performance training cardiovascular exercises like step aerobics which tops the polls of best exercises to lose weight at 600 calories every 45 minutes. Although step aerobics is the preferred exercise among women, it concentrates on your lower body only, unless you add weights into the mix and work your upper body as well. Maximum results can be made with these exercises because your heart rate should be between 80-90% heart rate maximum. For those who are really fit get your heart rate into the 90-100% heart rate maximum, the red line zone where your body is being used with maximum possible effort.
The methods mentioned above have their benefits; it's up to you to decide which program to use as the best exercises to lose weight. Pretty soon you will be able to choose the best exercises to lose weight the right way. Good luck and stay positive.
Ultimately step aerobics burns the most calories at a rate of 600 every 45 minutes, but really any exercise that involves you changing it up a bit like circuit training or interval training will work just as well. When choosing the best exercises to lose weight for yourself remember to pick something that you will enjoy day in and day out as there is nothing worse than dreading the task ahead. Keep it fresh so you don't get bored.
Fat Burning v Carbs
Fat burning exercises are to be done in a slow and steady, low intensity motion. This ensures that your heart rate stays in the correct fitness zone of 60-70% of its maximum heart rate; you should already know what your maximum heart rate is before you start. This type of program is designed to use fat and not carbohydrates as a source of energy for your work out, the work out is long in duration (usually about an hour), and they keep your joints from wearing and getting sore. What you eat greatly enhances the success of these types of programs, seek a good diet and keep to it.
Cardiovascular exercises that involve using carbohydrates as fuel also involve the heart rate being near its peak at 80-90% heart rate maximum. Aerobics is a form of performance training as it is high in intensity and is done in a short duration that lasts between 20-30 minutes. Circuit training also falls into this category as you usually do an exercise for 5 minutes at full intensity, take a 1 minute break, and then move on to another exercise at full intensity. These types of programs burn loads of calories and keep your metabolism up throughout the day. Keeping your workouts fresh by changing it up a bit, maybe do the circuits in a different order, or do a different aerobics class every month or so will help you greatly in losing weight and keeping fit.
The best exercises to lose weight or fat in this instance would be to do 20 easy minutes on the rowing machine, switch to the bike and do another 20 easy minutes, finally do 20 minutes of walking on the treadmill to finish off your workout. Remember to keep your maximum heart rate between 60-70% for best fat burning results. The best exercises to lose weight that can be substituted into your regime include; the cross trainer, exercise bikes, rowers, step machines, treadmills and body rider fan bikes.
Ultimately fast paced, high intensity performance training cardiovascular exercises like step aerobics which tops the polls of best exercises to lose weight at 600 calories every 45 minutes. Although step aerobics is the preferred exercise among women, it concentrates on your lower body only, unless you add weights into the mix and work your upper body as well. Maximum results can be made with these exercises because your heart rate should be between 80-90% heart rate maximum. For those who are really fit get your heart rate into the 90-100% heart rate maximum, the red line zone where your body is being used with maximum possible effort.
The methods mentioned above have their benefits; it's up to you to decide which program to use as the best exercises to lose weight. Pretty soon you will be able to choose the best exercises to lose weight the right way. Good luck and stay positive.
2012年7月13日星期五
High Intensity Interval Training With Turbo Fire
Turbo Fire is the latest workout from Chalene Johnson, creator of Turbo Jam and ChaLEAN Extreme. Turbo Fire is due out in the spring of 2010. Turbo Fire is a High Intensity Interval Training (HIIT) program that will ignite your metabolism. You will be asked to push harder, find it in yourself to give more, to not hold yourself back, and challenge yourself in a whole new way.
With HIIT you are asked to give your maximum effort in short bursts followed by a recovery period. It is intense and it is challenging. You will get such an intense workout in a short period of time that your body will burn more calories throughout the day trying to recover. Studies have show that the after burn effect can be as much as 9X high for burning calories and fat. HIIT demands that you push yourself out of your comfort zone.
There some major benefits of HIITin TurboFire. One is the shorter amount of time you need to train to see some great results. The second benefit is the amount of oxygen your body uses while training. This is especially great for athletes and cross training.
HIIT uses fast twitch muscles, which are used in sprinting, as opposed to slow twitch muscles which are used in steady state cardio such as running a marathon. A sprinter has more muscle mass as opposed to a marathon runner who often has no muscles definition.
With TurboFire you can "attend" a HIIT "class" everyday, with the best trainer, the best music, and have a place in the front row. All without ever having to leave the house to get the best workout ever and get the leanest most tone body.
With HIIT you are asked to give your maximum effort in short bursts followed by a recovery period. It is intense and it is challenging. You will get such an intense workout in a short period of time that your body will burn more calories throughout the day trying to recover. Studies have show that the after burn effect can be as much as 9X high for burning calories and fat. HIIT demands that you push yourself out of your comfort zone.
There some major benefits of HIITin TurboFire. One is the shorter amount of time you need to train to see some great results. The second benefit is the amount of oxygen your body uses while training. This is especially great for athletes and cross training.
HIIT uses fast twitch muscles, which are used in sprinting, as opposed to slow twitch muscles which are used in steady state cardio such as running a marathon. A sprinter has more muscle mass as opposed to a marathon runner who often has no muscles definition.
With TurboFire you can "attend" a HIIT "class" everyday, with the best trainer, the best music, and have a place in the front row. All without ever having to leave the house to get the best workout ever and get the leanest most tone body.
2012年7月11日星期三
Finally A Hardgainer Workout Routine That Works
Being a hardgainer is one of the most frustrating things in the world to be, especially if you are working out for a long time and not making gains. Its even more frustrating when you have tried dozens of different weight training routines you see in magazines.
If you are one of these people what you need is a hardgainer workout routine that fits your genetics. Most training routines can over-tax the nervous system of a hardgainer thus using all of its regenerative powers just to stay even.
We do not want to stay even, we want to grow muscle and add bulk just like the next guy. In order to do this sometimes we need to make unbelievable changes to our routines.
One thing that I have seen work most often is an shortened workout. It sounds like a strange idea but it almost always works for hardgainers. An abbreviated hardgainer workout routine is not only the answer but it takes up fewer hours in the gym and you finally start to add muscle.
Unfortunately, most hardgainers never hear about an shortened routine before they end up quitting. You can't blame them if they have weight trained for 2 or 3 years and made little or no gain, its like smashing your head against a wall.
Hardgainer's Motto - Never Say Die
If you know that you have tried everything and accomplished little so far than its time for a drastic change in your routines. There is always an answer it just takes us effort to find it in life.
Since you've most likely tried adding more weight or adding more reps lets go in the other direction. We will significantly scale down our workouts and watch and be surprised by your body's reaction.
When you begin doing the hardgainer workout routine you may think that you aren't doing enough. But you will find that your body is much happier and will finally have enough resources to help you grow muscle and gain size.
You are going to be scaling back the total volume of your routines and most likely the frequency, if you are an ultra-hardgainer. But you really need to give this a try, because it has worked for literally thousands of other hardgainers.
One technique that I have used is instead of focusing on individual muscles we work on complete muscle groups with one exercise. We will do the basic moves like presses, pulling, squatting and the deadlift.
But we are doing an small routine so we will want to do the least number of exercises but the most efficient exercise to hit more than one muscle. We are doing a whole body workout as quickly as possible.
The easiest example to give is the bench press. It works the pectorals, the deltoids and the triceps all at once. We will be doing exercises like this to get the most of our effort and minimize exercising specific muscles that haven't been building doing other workouts.
The reason for this is again that the hardgainer's ability to recover and grow is not as great as other body types. This isn't a bad thing in life, just in weight training. You are forunate in the fact that you can eat whatever you want and not get fat. Some people hate you for that, but I digress.
Here is an perfect example of a hardgainer workout routine very much like one shown in the book Beyond Brawn by Stuart McRobert (a book which I very highly recommend!).
Day 1
* Squat 1 x 20
* Bench press 2 x 6
* Overhead Press 2 x 10
Day 2
* Stiff-legged Deadlift 2 x 12
* Chins 2 x 8 (with added weight)
* Calf raises 3 x 15
These exercises must be done correctly, no swinging the weights or lunging or lifting your hips for help. Proper form is required as always to get the most out of this abbreviated routine.
And when you see the first exercise is 20 reps don't think that I want you to do a low intensity set. This is a maximum effort to be able to barely complete the 20 reps so that you are getting the most anabolic value out of the set.
In this hardgainer workout routine you will notice that the muscle groups do not overlap. Since we are not isolating a muscle we are actually working a single group at a time so you can recover faster and grow muscle.
You will notice that both workouts are less than 10 sets total and work half of your entire musculature. Don't think that you are going to be getting off easy here. If done correctly you will be seriously fatigued by this abbreviated workout.
This is one of the best workouts that I can think of if you have been working out for a while and haven't made any gains due to your genetics. It looks simple and it is short but it can be the answer you have been looking for.
The secret to this hardgainer workout routine is your major intensity that you put into each rep since the workout time will be short. Really give it 100% effort on each exercise and your body will explode.
If you are one of these people what you need is a hardgainer workout routine that fits your genetics. Most training routines can over-tax the nervous system of a hardgainer thus using all of its regenerative powers just to stay even.
We do not want to stay even, we want to grow muscle and add bulk just like the next guy. In order to do this sometimes we need to make unbelievable changes to our routines.
One thing that I have seen work most often is an shortened workout. It sounds like a strange idea but it almost always works for hardgainers. An abbreviated hardgainer workout routine is not only the answer but it takes up fewer hours in the gym and you finally start to add muscle.
Unfortunately, most hardgainers never hear about an shortened routine before they end up quitting. You can't blame them if they have weight trained for 2 or 3 years and made little or no gain, its like smashing your head against a wall.
Hardgainer's Motto - Never Say Die
If you know that you have tried everything and accomplished little so far than its time for a drastic change in your routines. There is always an answer it just takes us effort to find it in life.
Since you've most likely tried adding more weight or adding more reps lets go in the other direction. We will significantly scale down our workouts and watch and be surprised by your body's reaction.
When you begin doing the hardgainer workout routine you may think that you aren't doing enough. But you will find that your body is much happier and will finally have enough resources to help you grow muscle and gain size.
You are going to be scaling back the total volume of your routines and most likely the frequency, if you are an ultra-hardgainer. But you really need to give this a try, because it has worked for literally thousands of other hardgainers.
One technique that I have used is instead of focusing on individual muscles we work on complete muscle groups with one exercise. We will do the basic moves like presses, pulling, squatting and the deadlift.
But we are doing an small routine so we will want to do the least number of exercises but the most efficient exercise to hit more than one muscle. We are doing a whole body workout as quickly as possible.
The easiest example to give is the bench press. It works the pectorals, the deltoids and the triceps all at once. We will be doing exercises like this to get the most of our effort and minimize exercising specific muscles that haven't been building doing other workouts.
The reason for this is again that the hardgainer's ability to recover and grow is not as great as other body types. This isn't a bad thing in life, just in weight training. You are forunate in the fact that you can eat whatever you want and not get fat. Some people hate you for that, but I digress.
Here is an perfect example of a hardgainer workout routine very much like one shown in the book Beyond Brawn by Stuart McRobert (a book which I very highly recommend!).
Day 1
* Squat 1 x 20
* Bench press 2 x 6
* Overhead Press 2 x 10
Day 2
* Stiff-legged Deadlift 2 x 12
* Chins 2 x 8 (with added weight)
* Calf raises 3 x 15
These exercises must be done correctly, no swinging the weights or lunging or lifting your hips for help. Proper form is required as always to get the most out of this abbreviated routine.
And when you see the first exercise is 20 reps don't think that I want you to do a low intensity set. This is a maximum effort to be able to barely complete the 20 reps so that you are getting the most anabolic value out of the set.
In this hardgainer workout routine you will notice that the muscle groups do not overlap. Since we are not isolating a muscle we are actually working a single group at a time so you can recover faster and grow muscle.
You will notice that both workouts are less than 10 sets total and work half of your entire musculature. Don't think that you are going to be getting off easy here. If done correctly you will be seriously fatigued by this abbreviated workout.
This is one of the best workouts that I can think of if you have been working out for a while and haven't made any gains due to your genetics. It looks simple and it is short but it can be the answer you have been looking for.
The secret to this hardgainer workout routine is your major intensity that you put into each rep since the workout time will be short. Really give it 100% effort on each exercise and your body will explode.
2012年7月10日星期二
Some Interesting Ways to Have A Butt Lift
Buttocks are really an important and one of the most appealing parts of female body. This makes them to look perfectly shaped and the prominent butt complete their ideal figure. Unfortunately few women fail to enjoy this pleasure because of their flatter butt. However if you are also having flat or loose buttocks then you do not have to feel deprived of due to your butt. With the latest technology and surgical advancements it became quite an easy task. In order to get fuller and muscular butt one can get various options such as specially designed buttock augmentation work outs, butt lift surgeries and liposculpture, etc. one can also try the Brazilian butt lift to attain the desired beauty results.
Generally the two common ways of buttock augmentation include butt lift wherein the lifting of the butt is performed. Another way of making it prominent is to go for the surgical enlargement. In the surgical enlargement process the moulded synthetic implant is inserted into a human body through an injection. For the implant purpose elastomer can also be used as a substance. With the growing attention towards feminine organs the ladies have started doing their best efforts to make them more appealing and complete. The liposculpture is one of such techniques upon which the modern women are relying. Using these techniques women can add on to their physical appearance and thus increase the charm of their body for longer period of time.
Apart from the liposculpture and routine butt lift and toning exercises the Brazilian butt lift is also very popular type of butt augmentation. By going for this lifting process you can have more youthful, perky and prominent buttocks which will consequently lead to sensual body shape. People from any age group can use these techniques to tone or increase their current size. In a few cases there are latest techniques used under which the expert surgeons first map the area of your body having maximum fat. They remove fat from these selected areas and then purify it. After fat purification it is again reinjected into human body to make your buttocks more beautiful.
These injections are inserted in the area where you want fullness and you have to complete a course of almost hundred injections. This process is known as liposculpture and through this the donor fat cells are used to fill up the upper quadrant so that your butt can appear lifted up and sensuous. Undoubtedly this butt lift is comparatively painful and a lot of money. However the people who do not have enough money and time can also make their butt look really impressive with the help of buttock pads. These are the ready to wear and cost effective pads which you can use whenever you feel like.
Generally the two common ways of buttock augmentation include butt lift wherein the lifting of the butt is performed. Another way of making it prominent is to go for the surgical enlargement. In the surgical enlargement process the moulded synthetic implant is inserted into a human body through an injection. For the implant purpose elastomer can also be used as a substance. With the growing attention towards feminine organs the ladies have started doing their best efforts to make them more appealing and complete. The liposculpture is one of such techniques upon which the modern women are relying. Using these techniques women can add on to their physical appearance and thus increase the charm of their body for longer period of time.
Apart from the liposculpture and routine butt lift and toning exercises the Brazilian butt lift is also very popular type of butt augmentation. By going for this lifting process you can have more youthful, perky and prominent buttocks which will consequently lead to sensual body shape. People from any age group can use these techniques to tone or increase their current size. In a few cases there are latest techniques used under which the expert surgeons first map the area of your body having maximum fat. They remove fat from these selected areas and then purify it. After fat purification it is again reinjected into human body to make your buttocks more beautiful.
These injections are inserted in the area where you want fullness and you have to complete a course of almost hundred injections. This process is known as liposculpture and through this the donor fat cells are used to fill up the upper quadrant so that your butt can appear lifted up and sensuous. Undoubtedly this butt lift is comparatively painful and a lot of money. However the people who do not have enough money and time can also make their butt look really impressive with the help of buttock pads. These are the ready to wear and cost effective pads which you can use whenever you feel like.
2012年7月9日星期一
Bodyweight Training - Step Up the Working Mans Exercise
Make no mistake about it, step ups will creep up on you and kick your ass. Simple, yet highly effective. This is an exercise that seems to be forgotten when it comes to other bodyweight exercises.
It's simple, all you do is find a sturdy bench and start stepping then step down and do this for a few minutes. Here's the thing, because very few people use the stairs this will be brutally hard for most.
If you think this exercise is not worthy try a 10 minute workout and I'm not talking about the chick T.V. workout step classes. I'm talking finding a bench at least 12" high and going all out for 10 minutes.
Here's another thing, for all you prisoner workout junkies who get sucked in by marketing of prison workout books, this exercise is actually a prison exercise but only a real prisoner who writes a book will add it in there, not the marketing genius. Why? Because it's a boring looking exercise and hard to sell.
We do this everyday every day and don't even realize it, and if you are one of those people that can't walk steps without a rail or need to put your hand on your knee to push off, you need to stop reading this and start reading somebody Else's site.
You can use stepping as part of an workout program that will build strength, quickness, balance, stamina and all you need is some stairs or a sturdy bench.
Simple work that you can try:
Do step ups 20 each leg as quick as you can, turn around throw your feet on the bench or stairs your using and do 20 pushups - Repeat this for 10 minutes non stop if you can. Really try it and tell me how easy it is.
To push a little harder use weighted back packs or a sand bag on your shoulder and see how it is for the working man that is a laborer, tougher yet.
Check these world records out for weighted step ups I did 158 wearing a 50lb back pack in 5 minutes on 15" bench. Paddy Doyle came back and beat it doing 164. Step ups on a 15" bench wearing 100 lb back pack 105 in 5 minutes is a feat.
I have done 7 sets on a 17" bench in 10:00 minutes 40 step ups each set and 20 pushups legs on bench for a total of 280 step ups and 140 elevated pushups.
It's simple, all you do is find a sturdy bench and start stepping then step down and do this for a few minutes. Here's the thing, because very few people use the stairs this will be brutally hard for most.
If you think this exercise is not worthy try a 10 minute workout and I'm not talking about the chick T.V. workout step classes. I'm talking finding a bench at least 12" high and going all out for 10 minutes.
Here's another thing, for all you prisoner workout junkies who get sucked in by marketing of prison workout books, this exercise is actually a prison exercise but only a real prisoner who writes a book will add it in there, not the marketing genius. Why? Because it's a boring looking exercise and hard to sell.
We do this everyday every day and don't even realize it, and if you are one of those people that can't walk steps without a rail or need to put your hand on your knee to push off, you need to stop reading this and start reading somebody Else's site.
You can use stepping as part of an workout program that will build strength, quickness, balance, stamina and all you need is some stairs or a sturdy bench.
Simple work that you can try:
Do step ups 20 each leg as quick as you can, turn around throw your feet on the bench or stairs your using and do 20 pushups - Repeat this for 10 minutes non stop if you can. Really try it and tell me how easy it is.
To push a little harder use weighted back packs or a sand bag on your shoulder and see how it is for the working man that is a laborer, tougher yet.
Check these world records out for weighted step ups I did 158 wearing a 50lb back pack in 5 minutes on 15" bench. Paddy Doyle came back and beat it doing 164. Step ups on a 15" bench wearing 100 lb back pack 105 in 5 minutes is a feat.
I have done 7 sets on a 17" bench in 10:00 minutes 40 step ups each set and 20 pushups legs on bench for a total of 280 step ups and 140 elevated pushups.
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