Men's Fitness

Three Parts to a Successful Workout

2009-11-14T05:21:00.003-08:00

There is more to exercise than jumping on a treadmill, lifting weights or playing basketball. To avoid injury and maximize gains, a warm up, stimulus (or conditioning) and cool down must be included in your routine.

Warm ups are needed to move your body from a resting to an exercise state. A good warm up gets you ready for exercise by increasing: blood flow to your muscles, body temperature and metabolic rate. It also decreases the risk of injury. The warm up should last 5-10 minutes and be a lower intensity version of the exercise you are warming up for. If you plan on running, warm up by walking or even jogging. The intensity at the end of your warm up should be at the lower end of your actual exercise intensity. Finish your warm up with some low intensity stretching of the major muscle groups.

The stimulus (or conditioning) phase can be considered the main part of the workout. It can include endurance, resistance and flexibility training. A well rounded program will include a combination of all three of these. This phase can last anywhere from 20-60 minutes depending on your goals. During this stage, be sure to include activities you enjoy such as basketball, swimming or running. Choose a sport in which you have a high skill level in. This will help get a higher intensity.

The cool down will help your body move from the exercise state to a resting state. It brings your heart rate and blood pressure back to normal ranges decreasing the possibility of cardiovascular complications. A cool down returns your body to a normal temperature, gets rid of lactic acid from the muscle and decreases the risk of dizziness. This is vital step and should not be skipped by anyone just because it burns fewer calories.

These three stages shouldn't be something you have to write down and constantly think about. The transition from one stage to the next, over time, will become more automatic for you. Skipping one or more parts will make your workout incomplete and in some cases increase injuries, but going through all of them will make your workout safer and more effective.

Lower Abdominal Muscle Exercises

2009-11-14T05:21:00.001-08:00

The muscles in the lower abdominal region (below the navel) do not exist in isolation. The abdominal muscles consist of a series, called the upper, lower and oblique abdominals.

It's not possible to train the lower abdominal muscles and leave out the others, but it is possible to do exercises that emphasize this area. Let's try and understand the function of the abdominal muscles.

Contraction of the upper abdominal muscles tends to bring the ribs towards the pelvis. Imagine you are lying on your back for the abdominal crunch. When your shoulders are raised off the floor, the action is initiated by the upper abdominal muscles.

Contraction of the lower abdominal muscles tends to bring the pelvis towards the ribs. Imagine you are lying on your back for the traditional reverse abdominal crunch (one of the best lower abdominal exercises). When your legs and hips are raised off the floor, the action is initiated by the lower abdominal muscles.

The secret to a flat, toned and trim lower abdominal region lies in aerobic exercise and diet. In addition, you need to do specific exercises, which I am about to teach you.

How to stimulate change when your abs stop responding. As human beings, we are creatures of habit. We tend to do the same exercises over and over again, in the hope that we will see results at some point. This does not work, because the body becomes accustomed to the same type of stress and becomes energetically efficient'. This means that when you do the same exercise over a period of time, the body becomes so efficient at it that it burns fewer calories while doing it!

For example, if you use the treadmill 3 times a week, your body progressively burns less calories each time (as long as the speed, incline and duration remain the same). To get results, you need to adjust one of the 3 factors.

Also, following the same exercise regimen over and over not only gets boring, but can lead to exercise plateaus that can decrease your results.

Hence, if you normally exercise for 45 minutes four days a week on a treadmill with the same intensity and time for each workout, over time you will not benefit as much as you did when you began. Your body will become accustomed to the routine, and it can become increasingly difficult for you to meet your fitness goals. The repetitiveness also can be boring - even with music, TV or a magazine for distraction, the exercise might become mundane, which also can decrease the likelihood you'll continue working out.

Mix it up! Do you work out at a gym? Instead of 45 minutes on a treadmill each time, jump on a Lifecycle exercise bike for 30 minutes, then spend 15 minutes on a stairclimber. Swim one day and lift weights another.

What does this have to do with lower abdominals? Everything! Change is good, and stimulates fat loss, which in turn helps the lower abdominal muscles become more visible and defined. Treat your body as a complete unit rather than over emphasizing the waistline. Don't make the same mistake that everyone does - doing hundreds of repetitions of abdominal exercises in the hope of getting a flat abdominal region.

Lower abdominal muscle exercises. These exercises involve the lower body, specifically the gluteals (the muscles in the hip and buttock region burn a lot of calories, the gluteus maximus is the largest muscle in the body) and the quadriceps and calves. Translation - you burn more calories and more body fat. Strength training for the back and shoulders also helps boost metabolism, which is critical to low body fat.

Plank - Lower Abdominal And Lower Back Muscles. Starting Position: Get on an exercise matt on all fours, with your elbows touching the matt directly underneath your shoulders. Extend your legs back as far as you can, and keep the toes on the floor. Movement: Raise the hips up and hold yourself in this 'plank position' with your back completely flat. This is an excellent exercise for the hips, thighs and abdominal muscles. Lower the hips slowly down to the mat. Repeat 15-20 repetitions. (Most individuals find it hard to complete 15-20 reps for this exercise and 8-10 might be a more suitable starting point).

Reverse Crunches - Lower Abdominal Muscles. Starting Position: Lie on your back with your hands at your sides. Raise your legs straight up in the air. Movement: Exhale as you bend your knees while curling your lower body towards your chest. Inhale as you slowly return your legs to the starting position. Remember to squeeze your abs, and repeat as required. Repeat 15-20 repetitions.

Lying Scissors - Lower Abdominal Muscles. Starting Position: Lie on your back on an exercise matt with your palms on the mat under your lower back and your legs outstretched. Movement: Exhale as you alternately raise your legs up in the air with a slight bend in them. Inhale as you lower your legs back down to the matt. Repeat for 8-10 repetitions.

These exercises will help you get results, as long as you are consistent with the program. Good luck on your way to a flat lower abdominal region!

Common Fitness Training Mistakes to Avoid

2009-11-14T05:20:00.005-08:00

As a Personal Trainer and Fitness Coach, I constantly see people working out with their current fitness training regimes and struggling in getting the most benefit in the least amount of training time. I call it Getting Fitness Training Efficiency. I have provided you a short concise list of those most common fitness training mistakes made when performing your resistance training program.

1. Too much machine work. Many women and men train using too often just their preferred machines, which limits their range of motion and does not work their muscles in an efficient and effective manner. Ultimately this can limit the engagement of small stabilizer muscles that give you maximum benefit throughout your fitness training program.

2. Not lifting enough weight. A lot of women do not lift enough weights to engage their muscles for long-term muscle growth.

3. Working only half of your body. A lot of men focus too much on just their upper body and end up mainly training their chest and arms, thus making their body parts look very unbalanced and disproportionate to each other.

4. Too many reps. Many women do too many reps per set, once again not allowing their muscles the opportunity to grow and develop so that they can change their muscle/fat body composition.

5. Overtraining. The benefits of resistance training, unlike cardiovascular work, come after the training is over. Sometimes people think more is better and in resistance training that is not always the case.

6. Not fueling their bodies for training... ...Both before and after training. Your body is an engine that must be fed with high octane, good quality fuel to maximize your fitness results. Starving yourself before or after a fitness training workout limits your capacity to perform at peak levels.

7. Training the same way. Any fitness training program that is more than 4-6 weeks will not only get stale for you, but will provide you diminishing long term fitness results.

8. Cardio before weights. Wearing yourself down prior to your resistance training workout with cardio can only reduce your opportunity to get the best possible training session.

9. Steady as she goes. A big mistake is keeping your fitness training pace always in moderate mode. Incorporating High Intensity Training is the way to keep it fresh, fast, and effective.

10. Cardio, cardio and more cardio. Burning fat is a great thing, but burning muscle is a bad thing. Cardio is a good fat burner, but also can burn muscle if you over indulge.

The Demand for Massage Therapy Chairs

2009-11-14T05:20:00.003-08:00

Massage therapists are in high demand. Consumers recognize the physical and mental health benefits of a good massage. Americans are overworked and overstressed. Massage is a way to decrease tension and relief from back and neck pain. Many companies have instituted on-site massage therapists for their employees, and those therapists typically shop for durable and lightweight massage therapy chairs to enhance customer satisfaction.

Therapists have a wide variety of massage therapy chairs to choose from. From basic models, which allow the customer to sit comfortably during the massage to expensive high-tech models, virtually every avenue has been explored. As more is understood about the bodys response to ergonomic techniques, the advancement of designs of these chairs will certainly evolve as well.

Most of the massage therapy chairs available have been designed with both the customer and the therapist in mind. A popular option among therapists is the folding massage therapy chair; this model allows for convenient transport and storage. It is lightweight and not bulky. In smaller office settings, these foldable chairs are an ideal way to save space and offer a neater appearance in the massage room.

Massage therapy chairs are considered to be viable alternatives to lying on a massage table. Todays models are designed to be comfortable and ergonomic. Ergonomic chairs are ideal for those with severe pain or neck pain since they are designed with those ailments in mind.

These chairs are also available in a variety of price ranges. For students or beginning massage therapists, model can start out at just under $200. Some of the portable models even come with a carrying case for easy travel. Students and professionals alike seem to be leaning more toward using massage therapy chairs in their practices. Because they are easily transported and versatile, therapists can expand their business and satisfy their customers needs with simple solutions.

Guidelines for Cardiovascular Exercise

2009-11-14T05:20:00.001-08:00

Cardiovascular (or aerobic) exercise might seem like an easy thing to pick up and do. For many it is, but others have questions: what kind of exercise should I do, how far should I run? For those, the ACSM (American College of Sports Medicine) provides a few guidelines.

First you'll have to pick the mode of exercise. What kind of activity do you want to do? The options are almost endless and include running, biking, and all kinds of sports.

Next you need to figure out what intensity you'll be working out at. The is usually done relative to your maximum heart rate. The ACSM recommends your intensity be anywhere from 64% to 94% of your max heart rate. Beginners can improve their fitness levels even at low intensities and work upwards. If you are in shape you can workout at a higher intensity.

Your intensity level will determine how many times per week you should engage in cardiovascular workouts. The ACSM recommends 3-5 days per week for the general population. Three days a week will work if you intensity is above 77% of your max heart rate. If you are at a lower intensity, consider working out 4 or 5 days per week. Six or more days a week is not recommended since generally only professional athletes can see significant improvements.

Your workouts should last a minimum of 20 minutes (not including your warm up and cool down phases) but no more than 60 minutes. For most people up to 30 minutes is enough. You can also break it up into more than one session throughout the day. For example, you can bike ride for 10 minutes at a time but do 2 or 3 bike rides in a day. The higher your intensity, the shorter your workout can be.

All these rules aren't made to make it difficult or scare you away from an activity. Following these guidelines will make your workouts safer and more effective. Sticking by them will improve your health and performance in the long run but the most important thing is that you get out there, exercise and have fun.

Importance of Cardiovascular Exercise

2009-11-14T05:19:00.005-08:00

In recent years many studies have been released telling us of the benefits we see from a lifestyle rich in physical activity. Running, biking, swimming, sports and even walking can add to these benefits.

The number one killer in most of the developed world is cardiovascular disease (CVD). As more countries adopt the American lifestyle of fast food, combines with little exercise, they too are becoming affected by CVD. In the United States alone, CVD affects about 50 million people. As health care is getting more expensive, our economy will take a bigger hit from all these people needing care. Luckily, CVD is very preventable. Eating a healthy diet and exercising is all it takes. Unfortunately most people don't see down the line. Its always to early to start and never the perfect time until you have to go see a doctor.

Regular exercise improves cardiovascular function. Many people can't complete everyday tasks like climbing a flight of stairs or even standing for long periods of time without being tired and out of breath. Being out of shape to the point where you can't complete these activities is a very serious thing. It can get worse until you won't be mobile anymore.

Regular exercise also reduces your risk of coronary artery disease which can lead to blocked arteries. Exercise can lower blood pressure, increase good cholesterol, improve your blood profile and decrease body fat. Exercising regularly has also been shown to decrease anxiety and depression and help the older population live independently.

A lack of physical activity has many serious consequences. People who don't exercise have higher rates of strokes, type 2 diabetes, osteoporosis, colon and breast cancers and most seriously, death from coronary artery disease.

There are many things we can't protect ourselves from, and from these we shouldn't spend our time worrying about. But when it is as simple as walking or running and having fun while we make ourselves healthier, the choice is simple.

The Benefits of Using Pilates Videos

2009-11-14T05:19:00.003-08:00

Pilates videos give you a low-impact yet highly intense workout that you'll look forward to doing over and again. You will feel refreshed and alert. Pilates videos can be used by most anyone, young or old, whether you are very fit or out of shape. Pilate videos come in VHS and DVD formats and range in duration from 10 minutes to 1-hour.

There are endless options for exercise videos and equipment that you can buy for your home. There is no better way to get started on Pilates at home than with guidance from expert personal tutors, who will introduce you to various exercises through demonstration and commentary. There are many Pilates videos to choose from.

There are videos on introduction to mat work, which provides a step-by-step guide through the basics of Pilates. The videos are easy to learn and fun to do. They guide you through well-designed movements, properly executed in sequence.

The video on the Pilates method focuses on shaping the body while strengthening the abs and back. The mat work is geared towards both beginners and those who have done Pilates before.

The Winsor Pilates video instructs you in the exercise that works every part of your body. Winsor Pilates is designed to have the maximum slimming effect with the least amount of effort. The Winsor Pilates video set is among the most popular videos.

Some manufacturers that make Pilates gadgets and equipment give you free instructional videos along with their products.

You can find a plethora of Pilates videos on the Internet. You can have workout music videos ordered through the Internet. Pilates videos that feature known instructors and guides are more popular than those with lesser known figures as demonstrators.

Exercise ball an innovative exercising tool

2009-11-14T05:19:00.001-08:00

A recently popular tool for body workout is the exercise ball. It is a practical innovation designed to suit your regular exercising routines at home. The basic concept is to lean some portion of your body weight on to the big air-filled rubber ball which gives you the extra movement and unstable balance. This will challenge your body to use the other parts of muscle you normally dont use in the exercises.

For instance, to do crunches on the exercise ball, you will automatically add twist and band to keep the balance on the ball. This helps improving other muscles in addition to general crunches which take only tummy muscle workout.

There are many different routines with the exercise ball to choose from. To get start , youd better take the easy exercises such as ball balance, hip extension, butt extension and back extension. After a while you will get used to the ball and be able to use it even while watching TV or listening to music. Then you will find it enjoyable with many creative exercising figures. Certainly you should follow the basic rule of warming up with light exercise routines as before every workout.

The exercise balls are available in sporting goods stores, at health-related products counters , some direct sales and even in some internet web sites. Most of the products have the basic instruction included, some even provide the software video CD of basic usage and initial figures of exercise with the ball to be guide line for the customers. Afterward they can apply more differentiate figures further to their favorite.

It is a great choice to make more fun with exercising at home and it really helps you to get in shape especially if you concentrate on the abdominal muscles. For weight loss purpose, it is important that you go on the dietary control simultaneously. Since the principal rule is to burn more calories than the amount to take in. Once you get used to it , this companion ball will make exercise a pleasurable activity at home. Even children trends to be fond of it. You can let them enjoy the exercise on precaution that they are under supervision.

Used Exercise Bikes - A Great Investment

2009-11-14T05:18:00.001-08:00

Purchasing one of many used exercise bikes can be a really great investment for you. Used exercise bikes come from two basic sources. First, you can buy a truly used bike pretty inexpensively in a garage sale or your local classified ads. These used exercise bikes can be in varying conditions from almost new to badly worn. The second source for used exercise bikes is a company that sells reconditioned exercise equipment. These bikes are typically brand name merchandise, like Schwinn or Sears, that were originally in a fitness center, school, or rehabilitation center. When they finished using the equipment, it was bought in an inexpensive lot by a company like the one you've chosen to deal with. They then replace parts, clean it up, and sell it to consumers like yourself. You can find all types of used exercise bikes including those with a fly wheel, traditional exercise bikes, and recumbent bikes.

Why Use An Exercise Bike?

1. Exercise bikes help you strengthen and develop a number of major muscles including your quads, your glutes, and your hamstrings.

2 It is joint friendly because there is almost no impact from the weight of your upper body because of the way the bike is used.

3. It offers an excellent workout for your cardiovascular system.

4. It is very safe because it is an indoor activity, and you can do it anywhere from your own home to a well attended fitness facility.

5. You can enjoy other pleasures like reading, watching television, or listening to music while you are working out on an stationary exercise bike.

Where Can I Find A Reconditioned Model?

Reconditioned bikes are available from a number of sources. Some mail order catalog companies carry reconditioned exercise equipment. Perhaps the best way to locate a used exercise bike dealer is through the internet. A simple search engine query will reveal hundreds of dealers with different purchase requirements. Some may even have local show rooms in your area.

8 Simple Tips on How to Get in Shape

2009-11-14T05:17:00.008-08:00

"No matter what I do, I just can't seem to get in shape." Does this statement sound familiar? Do you put effort out each week in trying to eat right and exercise, only to fall short by the third day?

If you are constantly starting a healthy exercise and eating program, only to let it fall by the wayside by the middle of the week you are destroying your metabolism, and killing any motivation you might have had.

Getting in shape is just as much as a mental approach as it is a physical one. If you want to get in shape once and for all you have to make some changes. Below are some tips on how to get in shape to prevent falling off the wagon again.

Tip #1 Make a committed goal to get in shape Goal setting, blah, blah, blah. You may think this is an unnecessary step and a waste of time, but NOT making a committed goal can be your biggest reason for failure.

Tip #2 Stick to your goal - Don't keep changing your mind Sure, just because you have some goals written down or outlined on your calendar doesn't mean you will get in shape. You have to actually follow your plan.

Tip #3 Eat balanced meals Eating balanced meals is one of the most important aspects of getting in shape. Most people tend to think that a can of tuna or an apple is a meal. Wrong. A meal is a combination of a complete protein and a carbohydrate.

Tip #4 Eat real food Any food won't do. You should be feeding your body quality nutrients in the form of natural foods. Far too many people rely on processed food-like items in boxes labeled "healthy," low-fat," low-carb," etc. for health and weight loss. For the best quality food, eat those that Mother Nature has provided. If you can hunt, pick, gather, or harvest it, you can eat it. More importantly, it would be wise to eat organic as much as possible.

Tip #5 Don't skip meals Many people think that in order to get in shape they have to be in a calorie deficient mode. While this might stand true to an extent, most people are going about it in the wrong manner by skipping meals.

Tip #6 Don't cut the carbs The no-carb craze is still in high gear. Granted, lowering carbs can have an effect on fat loss to a certain degree, but there's a certain procedure you have to use to do it correctly to prevent fatigue, burnout, and excess muscle loss.

Tip #7 Don't kill the Cardio - Cardio is fine, provided you are eating the right nutrients to support it. The problem many people have when trying to get in shape is that they drastically cut their calories AND carbs, and then suddenly jump on an hour of high intensity cardio a day. This is simply as recipe for disaster because it leads to metabolic downgrade.

Tip #8 Don't put your faith in the latest wonder drug - People become desperate when they want to shed pounds, build muscle, or just get in shape. This can lead you to taking "fat burning supplements" with high promises and disappointing results.

Conclusion Now that you have some crucial guidelines to follow to get you on the right path and to literally get you in shape, use them to your advantage. Nothing worth having comes easy. So, put forth the effort and the time it takes to get you in the best shape of your life.

Usine Yoga To Improve Your Health and Well Being

2009-11-14T05:17:00.007-08:00

Sometimes it amazes me to see all the new television infomercials on gadgets and videos on improving ones health and well being. There is one strong hold on low impact exercise that not only improves your body but also improves your psychological state. Yoga is the one exercise program that can do all this an more. When one is practicing yoga regularly they begin to sense an improved feeling of well being and postive energy.

The practice of yoga consists of stretches, movements and poses which provides stimulation to many of the joints, ligaments and tendons, some of which are rarely used for any extended period of time. Once the body gets used to this stretching one will begin to see and feel the benefits of increased flexibility to your entire body.

Yoga is also a great way to tone your body. Through the stretching of the muscles, moving in a slow precise manner and holding the body in certain positions one will experience the benefits of a more toned and firmer body.

An additional benefit that many do not realize is that yoga also stimulates your glands and organs. It has been shown to massage the prostate gland for better prostate performance.

The gentle stretching of your muscles and joints when doing yoga maximizes blood circulation in your body enabling your body to eliminate toxins, provide oxygen to your body and in turn slows aging.

Because yoga incorporates precise breathing, focus and movements one will also experience many mental health benefits. One can experience better concentration, reduced anxiety, better sleep and a better more confident well being.

An exercise like yoga through the bending and stretching of the spine builds strength, endurance and lowers the stress hormone that cause aging. The reduction of stress will reduce the acidic conditions within the body and enabling your body to intake more oxygen. Yoga can stimulate the nervous system, providing balance which will help to reduce anxiety and depression.

When using yoga as a regular exercise routine it will help to create a more positive mind and body. This in turn puts your mind in a positive healthy state which helps to keep your body looking and feeling good. Yoga allows your body to continually rejuvenate which increase your positive energy and feeling of well being. You will notice improved posture through a straigher back, elongated hamstrings and an overall feeling of focused energy and a confident state of mind.

Yes it is true that people are living longer today but the real question is what is their quality of life? If you have the option to start now and exercise your body using a low impact stretching and toning exercise, enabling your body and mind to get into a place of optimal health and well being or to have to rely on doctors to poke and prod at you and prescribe medication after medication, what would your choice be?

As the entire planet looks to find better ways of living and to improve their health and well being, yoga will grow in popularity as an exercise program able to deliver the increased health within your body, enabling all to find better health and improve their quality of life.

Shaping Exercises Build Just As Much Muscle

2009-11-14T05:17:00.005-08:00

One of the biggest misconceptions that has been around for decades is that in order to gain muscle mass and gain weight you "must" do certain exercises.

9 times out of 10 those recommended are "the big compound movements", like bench presses, squats, and military presses.

Most advise to stick to these "basic" movements if you are looking to build muscle fast, and to avoid so called "shaping" exercises, such as crossovers, flyes, laterals, and leg extensions.

Some competitive bodybuilders don't use shaping movements until the final few weeks of their contest preparation.

The misconception behind this rational is that big, compound movements are for building mass, and shaping exercises are for defining a muscle.

Wow, that couldn't be further from the truth!

Just take a step back and look at the whole picture for a second.

Do you really think that a muscle has any idea whatsoever if you are doing a "compound" movement or a "shaping" movement?

The only thing muscle fibers recognize is resistance, stress, and tension, regardless if that's coming from bench presses or flyes...regardless if it's coming from free weights or cables...regardless if it's coming from a compound or a shaping exercise.

The whole idea that isolation / shaping exercises are only good for defining a muscle and not for building size is one of the biggest myths around.

Regardless of what specific exercise you are performing, if you are providing enough tension the muscle is only going to do 1of 2 things, stay the same or grow...not define itself.

Any weight exercise works the muscle fibers which, when done properly, will build it.

So, yes, flyes will help your pecs grow.

Yes, side laterals will make your shoulders bigger.

Yes, leg extensions will add size to your quads.

If you are taking your muscles to their limit with the correct bodybuilding workout technique, the muscle is going to grow, period.

Competitive bodybuilders think that shaping exercises help bring out more definition or "striations" in their muscles, when in fact what's bringing that out is the fact that they are dieting any body fat that's covering up that muscular definition.

It has nothing to do with the exercise.

Let's get one thing straight: weight lifting exercises build muscle...period.

Definition, shape, striations, etc., comes from a proper bodybuilding diet that will burn body fat.

Also, it's easier to get a deep muscular pump with isolation exercises.

Isolation exercises work the muscle in such a way that no compound exercise can because it "isolates" the intended muscle you are working more.

So, include both types of exercises in your workout program for the ultimate development.

Hemorrhoids Exercises to Easy Your Hemorrhoids

2009-11-14T05:17:00.003-08:00

Hemorrhoids occur when your body is chemically unbalanced. Under these conditions, the veins in your anus become weak and when blood pressure increases in this area the veins will bulge out. When you strain and push to have a bowel movement, you increase the blood pressure in the anus veins. This is a situation you want to avoid.

If you are constipated and have been for a long time, then expect that this has triggered the formation of your hemorrhoids. Constipation does't cause hemorrhoids, but is a partner in creating them.

When go to the restroom, go there to have a bowel movement. Don't take any reading material in there, because that keeps you in there longer. Sitting in the bathroom, puts pressure on your rectum and anal veins and eventually weakens the vein walls. Excess sitting can also aggravate the hemorrhoids you already have. So, you don't want to sit there longer than needed.

To deal with constipation, start using some constipation remedies and food that I have listed on some of my websites or articles. You will have an easier time when you have a bowel movement.

I have updated my hemorrhoid e-book to include constipation remedies, so that you have an easy and quick bowel movement. Any straining you do is considered constipation and can lead to hemorrhoids later.

When sitting on the toilet, there are a few things you can do to help your stools come out easier.

" Sit-up straight and lean back slightly

" Raise your arms up above you, this helps to stretch and move your colon

" Place your feet on a small stool to raise your feet and to take the pressure off your anus.

" Move side to side to stretch and move your colon

If you have a job where you sit all the time, get up and walk around every hour or whenever you can.

Exercises for hemorrhoids

Hemorrhoids are like extra skin or inflammation that accumulates around your anus. That area can become itchy or painful to touch or movement.

Exercise is called for in helping to get rid of hemorrhoids. What you want is to get more blood to circulate in the anus. Blood circulation brings in needed nutrients and removed toxins. If toxins remain in the anus veins, it keeps these artery walls weak. A good daily fast walk is the best. Yoga is very helpful since it helps to stretch muscles, and revive circulation. Any exercise will be beneficial.

You can eat a good diet and reduce the time in the bathroom to prevent hemorrhoids and constipation, but if you don't exercise regularly, you are bound to get hemorrhoids.

The other exercise that you can do is an anus exercise. Do this by pushing down like you are going to the bathroom and then pull back. Do this for a few minutes. This will help to build the tissue and improve blood circulation in that area. Yes I know, this is uncomfortable to do, but if you don't do some of these exercises, then these hemorrhoids will get worst as time passes.

Keep hemorrhoids away by reducing your time in the bathroom, reducing blood pressure in the anus, and exercising regularly.

Why Aerobics Are Worthless For Losing Weight

2009-11-14T05:17:00.001-08:00

Ask just about anyone what is the best way to lose weight or burn body fat, and 99% will answer "Cardio!".

Well, I hate to bust your bubble, but I'm here to tell you that cardio is downright worthless for weight loss.

That's right, all these years you've been led to believe one of the biggest misconceptions in regards to an efficient weight loss workout plan.

Everyone seems to think that cardio / aerobics is the best way to quickly melt off fat from the body, and as a result, some even neglect or give cardio the preference over weight training.

All you have to do is go to the gym.

Guaranteed that you'll see more people filling up the cardio machines and stepping classes than the hardcore weight equipment.

Take a good look at the aerobics instructors themselves.

Most of them are straight up overweight. No definition whatsoever to be found.

Yet, they step and dance away for sometimes hours a day, but there's not an ab in site!

Why is this?

First, when I say that cardio is worthless, I'm referring to not being efficient for burning / losing body fat.

I'm not referring to strengthening the cardiovascular system or increasing endurance.

But keep in mind that there is a big difference between building endurance and burning fat.

Again, that's why you see these overweight aerobics instructors that can probably do well in a triathlon (because of excellent endurance), but don't lose any fat weight.

And even when it does come down to training to building cardiovascular endurance cardio still isn't as good as intense weight training, which I have gone into detail in several articles I have written on this subject.

Here's just one of the many reasons why cardio is worthless for burning body fat and losing weight:

Cardio uses very few muscular fibers, meaning it requires a much lower amount of calories to perform in comparison to weight training.

As a matter of fact, did you know that just 1 pound of body fat can give your body enough energy to perform up to 12 hours of cardio???!!!

Stating it another way...you have to do 12 hours of cardio to burn just 1 pound of fat.

So, all that time that you stepped away on the cardio machine or aerobics class for an hour, working up a good sweat, and feeling good about yourself, you didn't even burn 1/4 of a pound.

As I've stated over and over in my articles, there's 2 and only 2 decisive factors in truly burning body fat:

1) intense weight training

2) eating less calories than your body needs

If you do these 2 things correctly, you'll blow away all of those poor souls stomping away on the treadmill.

Cardio Workouts Do Not Give You Six Pack Abs

2009-11-14T05:16:00.004-08:00

Below is an interview about cardio workouts done by Craig Ballantyne. This presents a great example of how cardio workouts are typically misused by exercise enthusiasts in their attempts to lose body fat. You'll never get those six pack abs if all you keep doing are the same boring cardio routines over and over. Expand your thinking, and shrink your waistline!

Everybody assumes that you must do endless hours of cardio workouts to get ripped six pack abs. But this is simply not true. In fact, if you quit wasting so much time with boring slow cardio routines and change your workouts much more strategically, you will get those six pack abs much faster than you thought was possible!

Let's look into how one female cardio workout fanatic finally lost her excess belly fat and revealed her six pack abs with the help of the innovative Turbulence-Training workouts!

Craig: C-J, let's start with a bit of background on yourself and what your goals were when you discovered interval-training and strength training.

C-J: Ok, I'm a female in my middle 30's and your typical office professional who spends many long hours in front of the computer.

With regards to fitness and nutrition, I grew up realizing the importance of being active and staying healthy. So while I've stayed active for most of my life, I recently realized that I still had a lot to learn about both training and nutrition.

When I first discovered the Turbulence-Training Workouts, I was looking for an improvement in body composition. I had been introduced to weight training a year or so earlier and had made some really good progress, but had gone past that "new stimulus" effect, and really needed something different to kick my results up again and break the plateau.

Craig: How were you doing before?

C-J: Well, during grad school and working full-time I let my fitness slip for the days and evenings tied to a computer, and the joys of eating at restaurants once or twice a day. I had gained about twenty pounds and was at my heaviest weight ever at about 160 pounds. Once I finished night school, I added exercise and nutrition back to my priority list and lost those twenty pounds, mostly from running five days a week.

The 2nd stage started when I discovered weight training. I was at about 142 pounds at the time and about 28% body fat. After about six months I lost another 8-10 pounds and 7% body fat.

So when I started the Turbulence-Training program, I had already made decent progress as I was down to about 133 pounds and 21-22% bodyfat.

Craig: What were your workouts like before Turbulence Training? Why did they not work as well? How have you since improved upon those workouts?

C-J: Before Turbulence Training, I was a "same-pace" cardio fanatic, and I ran 3-5 miles three times a week and strength trained using a four day body part split routine. This plan worked ok for about six months or so, but then I just stalled out and the plateau set in. I'm not exactly sure what the culprit was, but I just knew that I needed a different type of workout program to try.

So when I first started strength training and interval workouts I was skeptical that such a short workout only three times per week would be good enough. I soon realized that strength training and intervals kept the intensity levels higher during EVERY workout, so the 3 days and 2 super sets were actually much more efficient than my four day body part split and three days of running. I also got on an interval training program and reduced my slower "same pace" cardio runs to about one day a week.

Craig: How have the interval workouts and strength training helped you improve your shape? What benefits and results have you achieved? What are your improvements compared to your before stats?

C-J: I am definitely stronger, leaner, and faster than before.

Strength wise, I can finally do chin-ups and pull-ups, something I've always wanted to be able to achieve. I have also improved my 5k time by two minutes. I also finally have the muscle tone and athletic body shape that I have always wanted.

When compared to my before stats, I have had to throw the scales out the window and use the mirror and compliments I've received as my guide since I have gained a few pounds of lean (but sexy) muscle so the scale weight hasn't changed much even though my body composition has improved. Also, my clothes have gotten looser and smaller and I'm also making fairly significant strength and speed gains. I can also actually see a visible six pack of abs now, which has always eluded me!

Craig: How do you feel in terms of energy and strength?

C-J: My strength gains are most exciting to me, since I typically have high energy/endurance. I particularly like how my strength gains have transferred to improved running and biking.

The amount I can lift in the gym just sort of evolves, but when I can climb hills on my bike that I used to be foreced to walk, and finish 5k runs in times that were once way out of my reach, it feels pretty damn good!

Craig: What features do you like about TT-style strength and intervals?

C-J: It is fun, time efficient, and intense. Plus it works like crazy! When I am in the gym, I know that I am making the most efficient use of my time.

Craig: Did you change your eating plan with the guidelines?

C-J: Not a whole lot, but some. I was on a pretty good eating plan when I started TT strength and intervals, but I am constantly learning about making better food choices and looking to change things slightly here and there. Incorporating a post-workout recovery shake and getting as much variety as possible have been the biggest changes in my nutrition habits since I started the program.

Craig: What would you say to others that ask you about your workouts? Do you get a lot of comments from people?

C-J: When people ask me about my workouts, I try to hold back some excitement so I don't come off as a wild fanatic and overwhelm them.

I have had quite a few comments from others in my gym, either noticing how hard and smart that I am working out, or complimenting me on my progress. One woman even pointed me out and said "I want thighs like that!" to her friend. How cool is that!

It is always enjoyable to see friends or family or even co-workers that I haven't seen in a while because they always remind me of the great progress I have made. It's also exciting that I can show off my flat stomach now too with the sexy little six pack!

The best compliment I get now is in the form of imitation. Others want to know exactly what I do and ask me for tips to help them. They see that it works, want to know how I have done it, so they can try to apply it to themselves.

Craig: Thanks C-J! Keep up the great work with your time-saving Turbulence Training fat-loss workouts.

See below for a special free report on more effective cardio workout alternatives that will have you losing body fat much faster from now on.

7 Simple Props For Stronger Core Muscles

2009-11-14T05:16:00.003-08:00

If you are reading this article, you know that strong core muscles are the cornerstone of physical and mental health. Our challenge is to keep a level of excitement and intensity on a long term basis that gives us the results we want to see. These 7 props provide simple, fun and challenging solutions. Do you want to know the best part? They are all easily accessible in your gym or if you prefer, at home.

Prop 1: The Swiss Ball

The Swiss ball is a fun and challenging prop. It is made of elastic rubber with a diameter of 55 to 85 cm (22 to 34 inches). Once you are able to develop a level of comfort using this unstable surface, your self confidence will shoot through the roof.

Most often, you will see people in the gym use this ball to do abdominal crunches. One simple exercise to get started on the Swiss ball is the Russian Twist. Lie on the ball, with shoulder blades on the ball and your hips pushed up high off the ground. Place your hands together. Keep your hips up and turn your shoulders to the right so that they are perpendicular to the ground. Twist back to the starting position and then twist to the other side.

Prop 2: Medicine Ball

A Medicine ball is roughly the size of a volleyball. It is much smaller and heavier than the Swiss ball. Medicine balls are normally sold as 8lb, 10lb and 12 lb balls. They are used effectively in core training to increase explosive power for sports such as basketball and boxing.

Medicine balls are beneficial because of their concentrated weight. The ball can be used in a variety of swing exercises where the trunk remains stable and the arms move from side to side. Also, you can use the medicine ball to increase the intensity of your push ups. Simply place a smaller ball under one of your hands to create uneven push ups. Do 10 reps and place the ball under your other hand. This uneven motion forces the core to balance your body.

Prop 3: Pilates Mat

The mat can be used extensively for flexibility and core strength. A variety of exercises can be performed lying on your back, side or front. Some of the exercises can done seated on all fours. The mat exercises target the deep abdominal and spine muscles in order to provide core strength.

A few exercises that will get you started right away include flutter kicks. Lie on your mat with both knees bent and flat. Place your hands at sides. Brace your abdominals continuously to stabilize your trunk. Your lower back should be neutral. Now straighten both legs so that they are perpendicular to the floor. Slowly lower one leg to about 45-90 degrees. Return to start position and repeat with other leg.

A second mat exercise for you core involves lying flat your back with your hands at your sides. Now, point your legs up to the ceiling so that your body forms a 90 degree angle. Keeping both ankles together, move your legs in a circular motion while keeping your trunk stable. Try this motion for 10 seconds and then reverse it in the other direction.

Prop 4: Resistance Bands

Like the other props, resistance bands are inexpensive and flexible. You will be surprised at how intense this simple looking workout can be. Unlike other traditional strength training routines, using these bands will engage your core automatically.

I often use my bands as a warm up to stretch before performing other core exercises. Stretching is fundamental to proper fitness regardless of your training method. Use the bands to increase your flexibility before performing exercises on the mat or Swiss ball.

Prop 5: Dumbbells

You all know dumbbells from pumping up those biceps and building that chest. Dumbbells can be a great prop for core training.

You can use them to intensify simple exercises like pushups. For example, instead of doing basic military push ups with your hands flat on the floor; use dumbbells as your hand support. After one rep, lift one side of your body extending the dumbbell up to the ceiling while trying to balance yourself. Come down to do another rep. Then come up on the other side. Another tremendous way to use dumbbells is to complement it with a Swiss ball. Instead of doing a flat bench dumbbell press, use the Swiss ball. This will create instability which will activate the hidden core muscles.

Prop 6: Jump Rope

We all know jump rope as kids and trying to get our rhythm. However, this prop when used creatively can have a huge impact on our core muscles. The amazing thing about jump rope is that you could structure your whole workout around it. By using different weighted ropes combined with various time intervals and speed, jump rope can be the most efficient work out available.

Have fun while jumping rope. This exercise calls for your creative side. Be sure to change tempos, move from side to side and change legs. The more you change your routine, the better your core muscles will react to development.

Prop 7: Bosu Ball

The Bosu ball is a great prop for creating instability for beginners. It is not as challenging as a Swiss ball but still creates a great platform for core training. It's like a big round ball cut in half. It is a ball on top with a stable flat bottom. If you are unsure what it looks like, ask a trainer next time you are at the gym.

Try this one to get yourself started. Lie down over the bosu so that it is on your belly. Begin the superman movement. That is, lift one arm and the opposite leg. Then reverse. For example, as you lay down, lift your left arm and right leg and try to stabilize. This is a great way to strengthen your lower back and add core stability.

Now that you know these 7 props, you should never have a boring core workout again. The best piece of information you can take is the knowledge that these props are all interchangeable and can be used together. Concentrate on one prop per week for seven weeks and then go through the props again but change your exercises.

Now put these 7 props in to practice. Concentrate on a new prop every week for 7 weeks. Master the basics of core training on these props and you will see the results you desire.

Forget boring floor crunches - use Ab Lounger

2009-11-14T05:16:00.001-08:00

Ab Lounger (also known as Ab Lounge) is a new abdominal exerciser that tones and tightens upper and lower abdominals and obliques. This wonderful ab machine works your abdominal muscles much more effectively than simple sit-ups or crunches. Unlike crunches, it supports your body, especially your back, neck and head, throughout the exercise. And because you are up off the floor, you have better range of motion, which is the complete opposite of doing crunches on the ground. You have good variety of ab workouts. Ab Lounger also strengthens back muscles and stretches your back. You can also use it to give yourself a good body stretch whenever you are feeling tense or sore.

It's really fun and easy to use the machine. You don't feel like you are working out at all. You can use it every day and you'll see results in two weeks.

With the Ab Lounge you don't have to bother with annoying floor crunches or risk hurting your neck or back. No more boring floor crunches!

One of happy customers says: "I have always had trouble doing crunches or sit-ups because it always hurt my back to lie on the floor but those days are over with Ab Lounge."

When you're at home and don't feel like going to the gym - use Ab Lounger. Put on some music and the time will fly by. You can exercise while you are watching your favorite TV shows. It will keep you from being a couch potato. It's a great way to make the commercial time go by.

You can buy Ab Lounger online. The item is very easy to assemble. All pieces are numbered and the tools required for assembly are enclosed in the box. Total assembly time is less then twenty minutes.

Ab Lounger is a really great piece of equipment to add to one's home gym. I would recommend it for anyone who hates doing floor crunches and wants to exercise their abs comfortably and effectively. Thanks FitnessQuest for making such an easy to use product.

5 Tips To A Strong, Muscular Physique

2009-11-03T05:20:00.001-08:00

For over ten years now, I have been a drug-free competitive bodybuilder, and I can tell you first hand what it takes to develop a muscular physique. In this article, I want to discuss with you my top 5 tips for increasing strength and building lean muscle.

Tip #1 Stick with the basic exercises! You heard me correctly. Do exercises that place a higher demand on your body and involve more muscle groups then just one. Examples include squats, presses, dips, chins, rows, and deadlifts. If you don't know how to do them properly, hire a personal trainer or if you have pain seek an orthopedic, chiropractor, or physical therapist. These exercises will give you more "bang for your buck."

Tip #2 Vary your repetitions and weight loads! The human body possesses different types of muscle fibers, and in order to recruit these different types, you need to work with higher repetitions and lower repetitions. Rest intervals between sets, tempo, within the set, and how hard you workout will all greatly affect your end results. What I mean by that is if you want just strength, generally workout with loads between 3-5 repetitions, and rest up to 3 minutes or more between sets. If it's strength and size train with loads between 8-15 repetitions and rest 90-120 seconds between sets, and pay close attention on how fast you move the weight (a bit slower here). And lastly if it's endurance, seek extremely high reps, 30, 50, or more. This may be good for say boxers and swimmers who need tons of endurance.

Tip #3 Increase your Carbohydrates to at least 2x's your Body weight! If for example you weigh 200lbs now, aim for at least 400grams in carbohydrates per day. This may sound like a lot, and you may not be able to do it right away, but trust me this is one of the KEYS to increasing lean muscle mass. I'm not talking about carbs from ice cream and pizza, but "clean carbs" from oats, sweet potatoes, brown rice, and whole-wheat pastas. By doing this you store a lot of sugar in your muscles, known as glycogen and that gives you killer workouts. Also gives your body a constant flow of the hormone insulin, which is critical in obtaining more muscle.

Tip #4 Eat about one to one and a half grams of quality Protein per lb. of bodyweight! Eating this amount of protein will ensure that you are getting in enough. Remember, your not a sedentary person and your body demands more of this macronutrient in your diet to help keep the building process growing. I find that a lot of individuals are lacking when it comes to protein. You can get some through quality foods like lean steak (filet, flank, london broil), chicken breast, turkey breast and fish. You can also supplement with a high quality whey and casein protein, which is ideal for before bedtime. Keep in mind protein has a high thermic effect on the body, meaning it helps raise the metabolism because it requires a high amount of calories just to break it down.

Tip# 5 Get Enough Sleep! I understand this may be a hard one, but is very critical for you if you want to get more muscular. You see your body releases it's repair hormones at a higher level at night, usually between 10p.m. and 2a.m. It's the peak time when your body is regenerating and repairing. This is a big factor in you gaining the quality muscle your want to obtain. I suggest 7-8 hours each night. If you can't get that in, try taking a 30 minute nap at sometime during the day before sleep to allow the body to recover from the day's stress and workout.

Yoga Breathing Exercise Fundamentals

2009-11-03T05:19:00.005-08:00

One of the most common comments I hear from others within my yoga class and yoga beginners alike is that they find yoga breathing exercises the most beneficial, but also the hardest set of asanas to master.

It's true when many traditional and alternative medicines describe breathing as the very essence of existing. Breathing is one of the primary rhythms we see in life which include sleep awake, birth and death, light and dark.

With this in mind, it's no wonder that significant studies have been done to examine the role breathing has on aspects of our life such as health, emotional well being, relationships and the state of society in general.

In yoga, the breath is known as a rather unifying principle called prana, a wide-reaching energy that can bridge body, mind and spirit together in a harmony that is the basis of yoga and meditation. Yoga breathing exercise then becomes the set of yoga breathing techniques seeking to maximize this universal energy that exists inherently in all of us.

Those who practice yoga believe that this state of harmony is natural and that there are many aspects of life that pull apart our inner harmony. Yoga breathing exercise is one of the basic fundamental techniques we can use to control and even eliminate the impact external forces have on our overall health and well-being.

Take our fight or flight response as one example. The instinctual fight or flight response served our ancestors well, arising infrequently to keep our ancestors out of danger and harm. Today, most of us suffer from an almost chronic, permanent fight or flight response triggering symptoms that lead to digestive problems, high blood pressure, deterioration of the arteries and many other stress-related illnesses.

Yoga breathing exercises tackle this chronic stress response by breaking through the mind-body response and re-focusing us on our natural state of internal harmony.

YOGA BREATHING EXERCISE BASICS

The good news is that we don't have to master yoga breathing exercises to realize the benefits, but it is important that yoga breathing techniques follow a few basic guidelines.

1. Practice Breathing. First and foremost is that we must give ourselves the permission, time and motivation to improve our breathing through exercise. Yoga breathing techniques are proven to help master control over our mind and bodies, but it can only work if you commit to a disciplined program over a period of several months.

2. Understand the Physiology of Breathing. A large part of advanced yoga breathing techniques involves altering the inhale and exhalation speed as well as controlling the depth of breathing exercise. The goal of yoga breathing (pranayama) is to ease the mind and heart, but also increase the oxygenation of the cells within your body - otherwise known as the process of respiration. To master pranayama, your mind pictures the exhalation of toxicity and gas while on inhale, your mind envisions clean, pure oxygen feeding your body.

3. Become Aware of your body as it breathes. Yoga breathing techniques stress the role of your body, your abdomen, your ribs, your thorax and chest as well as your lungs in the yoga breathing process. For example, when you practice deep breathing, the puffing out of the abdomen is a critical indicator that you are taking in enough breath to accomplish adequate oxygenation. Truly mastering pranayama (yoga breathing) is only possible when you become aware of your breathing rhythms in any activity at any time of day.

4. Focus on both inhalation and exhalation. When I first started yoga breathing techniques, I focused almost entirely on the inhalation, making sure I was taking a truly deep breath, without focusing at all on how I was letting the air out of my body. In fact, exhalation is just as important to the success of yoga breathing exercises. Focus on a consistent, controlled release rather than a jerky, uncontrolled release.

The long-term health benefits of yoga breathing exercise are thought to be significant, but I can tell you that the short-term increase in energy, focus, peace and brain power you gain from just a 5-minute yoga breathing technique are incredibly powerful to your overall well being, productivity and happiness.

Yoga As Part Of An Anti-Aging Plan

2009-11-03T05:19:00.003-08:00

While the topics under discussion are obviously yoga and having or making an anti-aging plan, it has become obvious over the last few years that anything done to improve personal health, increase flexibility, optimize the cardiovascular system, improve strength, increase the efficiency of organs and glands, and/or keep a person mentally alert and feeling glad to be alive has a place in any anti-aging plan.

Even though my contention is certainly going to be that yoga can produce all the effects mentioned, and maybe more, some people will simply not be attuned to donning a leotard, lighting candles, chanting to the tunes of other-worldly CD's, and attempting to bend their bodies into positions they know they cannot attain anyway!

There will be people interested in the aging process who are genuinely willing to do a lot to create an effective anti-aging plan but who are just not interested in yoga. While I cannot address each possible consideration in such a short article which is dedicated to the specific topic of yoga, I can say that any exercise program or regular activity can produce many similar physical results. Regularly challenging the mind, by puzzles, by learning new skills, or by placing oneself in social situations rather than withdrawing from them can certainly help maintain not only intellectual vigor but encourage physical activity and help defend the body against the effects of an unrestrained aging process. Attention to proper nutrition is valuable in this process as well.

In fact, there is no reason why anyone should not, or would not, use all of the above suggestions as part of an anti-aging plan whether they practice yoga or not! Yoga, while effective in this plan is not the only thing that someone should be doing, nor should they wait until they are "old" to begin the process. In fact, the sooner the better. Starting a child on a path that includes health, fitness, intellectual stimulation and growth, and a love of life and the people around us is a means of insuring that the child will, as Mr. Spock says, "Live long and prosper."

To speak in generalities about yoga as part of an anti-aging plan is a simple task. It produces physical fitness, encourages overall health of mind and body, helps keep the intellect stimulated, helps with the removal of toxins from the body, increases flexibility, helps improve the effectiveness of the immune system...the list goes on.

However, what can be said specifically about yoga and aging? After all, those comments are just words that I have placed upon a page.

Well, others have placed such words as well, and have been applauded by the medical community as well as the general public. For example, in their acclaimed book "YOU: The Owner's Manual: An Insider's Guide to the Body that Will Make You Healthier and Younger", authors Michael F. Roizen, Mehmet Oz, who are concentrating on the physical side of life, applaud the daily practice of yoga as it relates both to life and to aging. The authors are both MD's. Dr. Roizen has provided health care to eight Nobel Peace Prize winners and more than 100 Fortune 500 CEOs and CFOs, and countless others. He has been in the Best Doctors in America since 1989. Dr. Oz is professor and vice-chairman of surgery at Columbia University. He is also medical director of the Integrated Medicine Center and director of the Heart Institute, New York Presbyterian/Columbia Medical Center.

Below is an excerpt from an interview conducted by WebMD.com. Dr. Roizen is speaking in response to a question about the daily practice of a short yoga program:

"Physical activity has three major components:

* Any activity -- such as walking.

* Strength building activity -- such as lifting weights.

* Stamina activity -- such as any activity that gets you to sweat in a cold room. Yoga constitutes two of those, that is, any activity and resistance activity because you are holding a body part in a position that gains strength.

All of these activities decrease aging of your arteries, decrease aging of your immune system, make your hormone system youthful and increase muscular skeletal strength, keeping your bones and muscles stronger. By keeping your immune system younger, this little activity of five minutes a day helps prevent cancer and immune dysfunction, which prevents things like infections and many forms of arthritis."

Additionally, the regular practice of yoga breathing throughout a full yoga workout can assist with improvement in cardiovascular health, while it is possibly a good idea to include some sort of cardio specific activity. Regular practice of yoga creates a state similar to meditation which has been shown to improve mental acuity and reduce stress, a major player in aging. It obviously increases flexibility and improves balance. Regular practice of yoga can improve the functioning of internal organs and glands, and aids in digestion.

Also, despite the arguments against yoga earlier in this article, No special clothing is required, nor does any specific type of atmosphere need to be created. I travel a lot, and have often done my yoga routine in my underwear on a small strip of floor beside the bed while my wife watched the news on TV. While setting the stage properly can assist with some of the concentration and attitude that makes for a more highly effective yoga session, it can be done anytime, anywhere, by anybody.

Nor is the ability to convert yourself into a pretzel required. The goal of any yoga practitioner is to do what he or she can to achieve the posture or movement. The people shown in pictures are the ones who have gotten to that point generally after years of practice, and, as in any activity, some are just going to be better at it than others. Regularly doing what you CAN do to the best of your ability will return positive results.

My recommendation? It's obvious. I believe that yoga can be an effective part of an anti-aging plan even if it is not the only part.

The Benefits of Whole Body Vibration

2009-11-03T05:19:00.001-08:00

Want to find something new to add to your current workout, increasing muscle and bone strength in the process? Then whole body vibration is the thing for you! The fact of the matter is that body vibration has been around for quite a few years, as the initial experiments were performed throughout the 1960s in Eastern Europe. Russian scientists took these studies to the next level, developing the technology to help regain the loss of muscle strength and bone density in cosmonauts while on space missions. This technology is directly responsible for the Russian Cosmonauts ability to spend 420 days in space.

1993 saw whole body vibration head more into the private circuit when Novotec Medical in Germany continued research in whole body vibration and a system thats been referred to as the Galileo system (VibraFlex in the US/Canada). Novotec Medical is credited for creating the worlds first commercial side alternating vibration machine in 1999.

There are basically 2 types of platforms for which whole body vibration is done on the patented Galileo/VibraFlex System, which is the tilting/side-alternating one (ensures vibration is not transferred to the head), and the regular, vertical platform. The results between the two will vary significantly, so be sure to recognize the difference when needed. The outcome for this particular page is in reference to the Galileo/VibraFlex.

Novotec did plenty of its own research in continental Europe and the United Kingdom for the Galileo/VibraFlex System, including the affect of Vibrostimulation on an athletes performance. The study showed that in 96% of the cases (including men and women, predominantly swimmers and cyclists), a positive effect was present. All studies regarding the long-term effects of the Galileo/VibraFlex System of whole body vibration only improved performance after the 6-month mark.

From a medical point of view, whole body vibration in combination with regular exercise can help prevent bone loss in early post-menopausal women, can help slow the progression of Parkinsons disease and even help to regain some movements. Whole body vibration alone has been quoted as successfully inducing reflex standing in patients with spinal cord injuries.

Rehabilitation has seen its fair share of improvements with the use of whole body vibration. Its been used in the treatment of lower back pain comparing it to lumbar extensions. Testing revealed the two different treatments had similar results, but whole body vibration has less of a stress effect on the subjects.

When it comes to working with the elderly, whole body vibration has improved the balance and decreased the fall risk of those falling within the group. Its even been known to improve the quality of life of the elderly who have been lucky enough to participate in whole body vibration therapy.

Exercise Equipment for a Home Gym

2009-11-03T05:18:00.001-08:00

Attending a Gym or Health Club can be a very rewarding pastime. Those that go to the gym love to exercise and stay fit, they love that feeling of being fit and healthy, however most people just cant seem to find the time or the motivation these days, with work demands or the thought of having to get off that comfortable couch and face that long drive to the gym, its getting more and more difficult to consistently get there.

One of the ways around those obstacles would be to invest in a Home Gym. It doesnt have to be fancy or very expensive, just a basic Home Gym will suffice. Here are some advantages of have a home gym:

No more travelling to and from the gym No waiting around for someone to finish their set More time available at home No more silly music you can choose your own Better concentration, no distractions No Gym fees You can exercise anytime day or night 7 days a week You only need a medium sized floor space Greater control of hygiene at home

So what Exercise Equipment do I need for a Home Gym? That depends on your goals, your budget, and your floor space. Assuming that your budget is fair (a home gym is really not that expensive) and your floor space is a decent size, you need to consider your exercise goals. What do you want to accomplish? Do you want to:

Lose weight and get Fit? Build Muscle Size? Build Strength?

To Lose Weight and get Fit Youll need a Treadmill, an Exercise Bike and a Rowing Machine. 20 minutes on each as a circuit. Increasing the resistance at every session or as you see fit. The increase in resistance is important to induce an anaerobic effect, this is a great way to lose weight and build fitness.

To Build Muscle Size Youll need an Exercise Bike for a warm up and cool down. A Squat Rack, a Bench, Barbells, Dumbbells and weights. This is sufficient to build muscle size, however, you will need to lift heavy weights to induce muscle growth. If youre lifting heavy weights you will need someone there to help for those heavy sets.

To Build Strength Youll need the same as above for muscle size, but you could also use a Power Rack with safety pins. To build strength youll need to lift very heavy weights for low repetitions so safety is of great importance and you will need someone there to help when going very heavy.

You can always search the web for a more detailed exercise routine that will suit your goals. You should also, before starting any exercise program, get the go ahead from your GP or health professional.

So all youll really need to set up a home gym is about 3 to 4 pieces of exercise equipment with weights. You dont need to spend thousands on a home gym when the basics will be enough for you to complete your goal.

Should I get New or Used? Its not that important whether the equipment is new or used or refurbished, just make sure it is of high quality and you can depend on it. Some people prefer new some used, some people prefer refurbished because it looks new and has a high quality but isnt as expensive as brand new. It all depends on your personal preferences.

The important thing is that anyone can set up a basic Home Gym to suit your needs, it really is not that difficult or expensive. If you would like more information on Home Gyms new or refurbished, visit http://www.explosivemusclegrowth.com/Exercise-Equipment.html

Exercise Balls- Useful Exercising Equipment

2009-11-03T05:16:00.002-08:00

Exercise balls can serve as excellent exercise equipment. These balls, constructed of elastic rubber having a diameter of around 22 inches to 34 inches, are also referred to as Swiss balls. These balls come in a number of forms including pilates balls that are most suitable for pilates exercises, and medicine balls that are used as a training aid for several different exercises. Besides these, there are also the timing balls that help in developing accuracy and timing of strikes and kicks of martial arts.

Low back pains can be treated with the help of exercise balls. The usage of exercise balls also act as a preventive for relapsing of back pain. Core body muscles are developed with the regular usage of exercise balls. This helps in stabilizing the spine or vertebral column.

The balls come of use for athletes of several kinds as also for older people and pregnant women. Particular exercises have been developed making use of the ball in different ways to provide special benefit for specific groups whose interests the exercise ball serves.

The size of the exercise ball to be used is important. This depends on the height of the person concerned. An easy way of determining this is to sit on the ball to make sure that the hips come level or just slightly higher then the knees. Even overweight people can use suitable exercise balls. There are burst resistant exercise balls that can hold over 600 pounds.

Exercise balls work by putting the body in an unstable environment. Thus, on lying on the ball the body reacts and the legs and abdominal muscles contract immediately to prevent falling off. Coupled with some simple exercises like chest press or crunch this helps increase intensity of the movement. Thus by engaging more muscles to work the ball helps make them stronger over time for keeping balance.

They can be used for just about anything i.e. any exercising. They are versatile enough for weight training, abdominal training, flexibility, Yoga and pilates exercises and even for playing around or sitting around. The exercise ball workouts are best achieved by following the exercise ball videos or books.

Exercise balls help achieve a host of benefits; apart from developing the overall control and strength of the core body muscles, they also increase lower back mobility. They enhance the balancing and stabilizing capacities of the body, too.

There may be some harm associated with the Exercise balls also. It has been observed that people often tend to overuse the balls which can lead to injury. It has also been opined that a significant proportion of exercises undertaken using the Exercise balls are quite useless. They cannot satisfactorily achieve the projected claims.

Mental Strategies For Effective Home Workouts

2009-11-03T05:16:00.001-08:00

Have you ever wondered how to make your home exercise sessions work as effectively, if not more, than regular gym sessions? This article will teach you to make the most of your home exercise efforts, for a fraction of the cost and time involved in traditional gym training.

Find inexpensive home exercise equipment - grab your local newspaper and take a look at the classified ads under Miscellaneous, or gym equipment. The good news is - most home equipment from these ads are used. However, you're going to see language like, "like new," "never used," or "mint condition."

More often that not, the people trying to get rid of their equipment are really telling you the truth! This is common - you buy your equipment with the very best intentions, to get into your best shape ever. And I'm sure that the time, money, and space was considerable. Alas, your equipment STILL ended up an expensive clothes hanger and dust gatherer. And now it's time to let it go. But does it have to be? About 50% of those who start a fitness program quit after a few months. Personal stories indicate that substantially more than 50% of home exercisers quit after the same period of time.

You can be an exception, and I want you to be one. If you follow a few simple tips, you can proudly call yourself an avid home exerciser who puts his/her equipment to good use, because you're walking proof.

Make a pact with yourself - An agreement "form" outlining your goals, how you're going to attain them, and your deadlines for accomplishing them. Include also your reward system for reaching milestones along the way to keep on. Sign and date it, as it now solidifies your commitment to yourself.

In fitness, and in life, attitude is the difference between success and failure. The formula is simple - to change your results, change your attitude. If you want terrible results, have a terrible attitude.

Great results come from having a great attitude. Now, you know having a leaner, energized, dynamite body is going to take some work, that there's a journey ahead of you. Trial and error. Experimenting. Analyzing. Learning. That's the fun part!

You get to learn more about yourself, and what works best for YOU. If you want positive results, you'll know what to do.

The importance of specific goals - I hear this statement often, "I want to lose weight and get in shape. So, I guess I have to diet and exercise." So what? That's not a real goal. Everybody wants to lose weight and get in shape. The problem with this abstract goal is that it leads to nowhere. What EXACTLY is the goal? What does losing weight and getting shape mean to you? Pretend you have achieved these goals. How do you look? How do you act? What's going on with your life? How do you FEEL? Once you have CONCRETE goals, then it's much easier to put a plan together and implement it successfully. Just be sure your goals are reachable (but make you REACH) and measurable. For example, "I want to lose 2 lbs a week for 8 weeks" is an excellent goals.

Knowing what equipment to buy - Only buy what you'll actually use. Everybody knows you need a combination of strength training and aerobic conditioning. So, you'll definitely use some dumbbells and barbells and an adjustable bench for strength training. Aerobic equipment can be challenging, If you avoid the stair stepper at the gym, but enjoy the treadmill, chances are you're not going to fall in love with it if you have a stepper at home. So get the treadmill. Just remember: buy what you KNOW you'll use.

Get an exercise chart or some professional assistance with your workouts - If you are unsure you're doing things correctly and safely, consider hiring a personal trainer or coach to help you break through this "comfort zone" obstacle of fear. Maybe you need to be held accountable for a while, to make sure you're doing what needs to be done. Once you "get" that you CAN do this regularly AND on your own, then you can elect to reduce the number of sessions with the trainer.

The importance of a good workout environment - Your space must have bright colors, motivating pictures, upbeat music, and preferably a friend trying to workout out with you and achieve the same thing you're trying to. Boredom is a prime reason why people quit working out. And especially at home, where your basement or living room, boredom can set in quickly. You're investing a significant amount of time and money to getting a knockout body and vibrant health. Set up a boom box or stereo, and play music that psyches you sky high. Then train like you mean it.

Strength Training Guides to Lose Weight

2009-11-03T05:15:00.006-08:00

Strength training guides are available for every situation, but how do you know which is right for you? Strength training is not just for bodybuilders and weight lifters. It is for everyone who desires a healthy lifestyle.

Any exercise routine should include a strength training component. It doesn't matter if you are a stay-at-home mother, an athlete or an office worker; strength training is crucial for internal and external fitness.

Strength Training Guides Brute Force

When you mention the word strength, it evokes images of Charles Atlas and muscular men and women lifting weights for hours in a fitness center. But strength means having a capacity for endurance and exertion.

That definition erases images of brute force and makes it readily apparent that strength training is something that will benefit anyone. Strength training guides are designed to meet every need:

- Athletes who compete regularly

- Weekend sports enthusiasts

- Anyone who wants a healthy lifestyle

- Senior citizens

- People recuperating from illness or injury

- Persons plagued by obesity

- Those who want to supplement their fitness center activities

Even children are candidates for strength training. The fact of the matter is that the sooner you start good exercise habits, the better your health will be over the years.

Many of us wait until there is a problem to begin a strength training program, when it is much more productive to prevent the problem in the first place.

Strength Training Guides Brawn and Brains

So exactly what is strength training? Strength training is muscle development. This does not mean trying to become a world-class weight lifter. What it means is you should be doing exercises that tone and strengthen all muscles groups, including the critical core group in the torso. Strength training is just one component of a fitness program.

A program can include floor and mat target exercises, use of gym equipment and lifting free weights. But it doesn't make sense to just jump into a program without establishing a plan that fits your lifestyle and your goals. Strength training guides fill those purposes.

- Offers complete strength training routines that address your primary goals

- Shows how to progress in a way you do not injure yourself

- Describes how to target specific problem areas such as expanding hips or thighs

- Gives suggestions for compatible nutrition programs

- Shows how to integrate strength training into a full body program

- Helps you individualize your strength training program

Strength training guides do all these things and more. Guides help you avoid the major pitfalls of normal exercise programs. When you use guides to keep you on track, brains and brawn will combine to make a fit body.

Strength Training Guides Robust Vitality

People who are strong mentally, spiritually and physically exude a robust vitality that is catching. Strength training guides put you on the same path of energy. Core strength reduces the chances of heart disease. Muscle tone improves self-esteem.

Physical conditioning helps with stress reduction for peace of mind. Strength training guides you systematically through exercises that are effective. They also assist you with avoiding common mistakes and problems.

- Over training whereby you exhaust muscles to the point they become weak

- Establishing a routine that increases at a programmed pace

- Overworking the same muscles groups

- Plateau'ing

Strength training guides come in many formats, including videos, books, online sites and software programs. There is no reason to implement a strength training program without assistance.

Targeted Ab Workouts for Sexy Strong Abs

2009-11-03T05:15:00.005-08:00

Your choice of ab workouts can mean the difference between great progress and definite results in your abdominal area or not getting any results at all and possibly being injured.

There are hundreds of muscles in the torso - the abdominals (all layers), lower and mid back, pelvic region, obliques and the popular 'love handle' areas are loaded with muscles of all different sizes, shapes, lengths and angles - which require specific ab exercises to produce the desired effect for optimal fitness.

The following exercises can serve as an abdominal training primer for beginners or they can be added or substituted into your current abs workout routine.

1 Lying face up, hand down at your side. Bring your legs up, knees slightly bent with the bottom of your feet toward the ceiling. This is your start position. While keeping the abdominals pulled in (contracted), slowly lower your right leg, until the heel touches the ground, and then raise it back up. Do this fifteen times. Then switch legs.

2 Lying face up with knees bent, feet off the floor. Arms are extended as if reaching toward the sky if you were standing. As you breathe out, slowly bring your knees toward you by contracting your abdominals (pulling inward). Then breathe in as you return to the start position.

3 - Lying face up with knees bent, heels on the ground and toes pointing up. Lift your butt off the ground, and pull your stomach in (contract the abs) to engage the core muscles. Now, here is where the fun starts. Lift one foot off the floor, extending that leg until it is straight, bring it back to the start position (heel on ground) and then do the same with the other leg. Keep alternating until you do a total of twenty reps, ten on each side.

If this exercise sequence is too easy, go through it again and see how you do. If it was too challenging, decrease the number of repetitions to about five and do this every other day. Gradually increase the repetitions as your core gets stronger.

A big mistake many people, even trainers, make is to mimic the abdominal routines of bodybuilders or power-lifters.

The problem with that is most people are not bodybuilders or power-lifters - and these people tend to over-train anyway (I know this because I used to do it myself!). The problems here range from a lot of wasted time to serious, long term injuries.

This happens every day to people who try to exercise without proper guidance and its one the reasons why physical therapists are so busy!

Proper ab workouts must be designed to provide the most effective exercise training stimulus to the entire midsection, in the shortest amount of time, with minimal risk of injury. The problem is it is extremely rare to find an abdominal and core exercise program that meets all of these criteria.

Structure your own workouts according to the principles outlined above, with the proper selection of ab exercises for effective and safe results.

Flex and Stretch Your Way to Physical Fitness

2009-11-03T05:15:00.003-08:00

Flexibility is one of the core exercises that make up a total body workout. Unfortunately, it is often overshadowed by exercises dedicated to muscular strength and weight loss because of the latter's more visible benefits. Nevertheless, focus should still be given to flexibility exercises as they yields a number of advantages to people who perform them regularly.

Benefits of Flexibility Exercises

Better Posture Like muscle training, flexibility exercises can also help your body maintain good posture since stretching your muscles will ensure that they are properly aligned.

Move Faster and Better Flexibility exercises can also readily improve your body's performance and compliment whatever benefits your body has gained from aerobics and muscle training.

Lessened Physical Injury Just like other exercises, flexibility can also significantly reduce the chances and the seriousness of suffering from physical injuries.

Effective Preparation for Strength Training Before you can get down to exercising your muscles and making them look bigger and feel stronger, you need to perform the necessary flexibility exercises. Flexibility exercises will prepare your muscles for the workout you intend to accomplish and lessen the chances of having strained or sore muscles.

Warming Up and Cooling Down

These two exercises should always be part of any exercise workout you are following.

Warm Up This form of exercises effectively relaxes muscles and consequently makes your workout easier to accomplish and obtain quicker results. It also prepares your body by making sure that all of the important functions circulation of blood, breathing, and nerve transmission will adjust effortlessly to whatever workout you have in mind.

Cool Down At the end of your workout, you will once again have to relax your muscles and cooling down is the best way to achieve this. Cooling down exercises can also make you feel less dizzy or nauseous after a demanding workout. It also allows all important body functions to resume a normal state in a gradual process.

Tips to Have Efficient Results from Flexibility Exercises

Take It Seriously Flexibility is just as good as any other exercise so prepare your body the way you would before doing aerobics, weights, or even belly dancing. Allocate the required time and effort for flexibility exercises.

Choose a Flexibility Exercise that Matches Your Capabilities and Preferences Flexibility exercises doesn't have to be relegated to warm-ups and cooling down exercises alone. If you can't work up any interest for those two then look for other avenues to explore. You can integrate flexibility exercises, for instance, with your favorite sports or use props to make it more interesting.

Top 10 Exercises Without Weights

2009-11-03T05:15:00.001-08:00

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

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

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

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

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

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

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

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

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

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

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

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

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

The Ultimate 30 Minute Home Workout

2009-11-03T05:14:00.002-08:00

Home exercise is one of my favorite ways to get in shape, since I began working out at home (could not afford a gym membership). Working out at home involves choosing the right home fitness equipment, and it's sad that the buyer recieved inadequate information about diet and exercise.

No wonder people tend to get frustrated. No wonder the equipment turns into an EXPENSIVE clothes hanger.

There is a simple solution for those who cannot get to a gym, live too far away, or just don't want to go to a club and want a fast, effective workout. Here are the steps you need to take to ensure results.

STEP 1: Invest in dumbbells and a bench. If you've got a few bucks, go to a fitness equipment dealer and get some dumbbells and an adjustable bench. For women, start with 3's, 5's, 8's, 10's, 12's, and 15 lb. db's. For the guys, go to 50's (in increments of 5 lb. per db).

STEP 2: Set up your workout space. Basements seem to be a popular choice, bedrooms are a distant second. Whatever you choose is fine. Also, so that you can make sure you're doing your exercise correctly, put a full-length mirror on your wall, or get one. Your choice. No one else is watching you but you, so if you want better results (and safety!), put up a mirror.

STEP 3: Set aside 30 minutes at least four times a week, to do your strength training. You can go up to 6 days if you want - just be sure you're splitting up your body parts accordingly. For instance, one day you do back, chest, biceps, and calves; the next day do shoulders, triceps, legs, and abs. Use a similar arrangement for the 4-day workout. It doesn't matter when you do it during the day, as long as you get the workout in.

STEP 4: The dumbbell strength training routine. Here are the best dumbbell exercises to do - the ones that get the most muscle worked in the least amount of time:

Back - Db bent over row

Grab a pair of db's (use common sense for how much weight); hold them at your sides while standing straight up. Pull your shoulders back, and stick your butt out as you bend forward. Your back should be nice and flat. When your upper body is parallel to the ground with arms straight, you're in the starting position. Now, picture yourself rowing a boat. Use that action to pull the db's up and back, towards your hips. Lower and repeat, in control.

Chest - Db flat bench press

Grab your db's and lie down on the bench, with your lower back pressed into the cushion. Lower the db's until they're directly beside your chest, push up and in an arc until they're above your chest. Feel the stretch at the bottom, feel your chest muscles working as you go up. Lower and repeat.

Legs - Db squat (guys) or Lunge (women)

For the squat: db's are at your sides. When you lower yourself, pretend you're sitting down on a chair. Be sure to stay on your heels, and keep your torso tight to support your spine. When you can feel yourself bending too far forward as you go down, that's your signal to push back up.

For lunges: db's at your sides. Keeping your torso rigid as a 2x4, take a big step forward with one leg. After your foot has planted, lower your hips until you're just about to touch the ground with your trailing knee - without actually touching. Push back with your front leg. Do all your reps with one leg before switching.

Shoulders - Standing db shoulder press

Standing with your abs nice and tight to support your spine, raise the dumbbells until they're even with your ears. You should see in the mirror a straight line from your left elbow to your right elbow. Push the db's over your head in an arc - be sure to keep the db's moving ABOVE your head, not in front.

Calves - standing calf raise on basement step

Place both feet on the step so that you're positioned on the balls of your feet. Keep your legs straight, abs tight, butt tucked in. Lower your heels to the ground maintaining that tight position with the rest of your body. Raise up as far as you can, up to your tippy-toes. Lower and repeat.

Biceps - db standing curl

Your arms should be straight, holding the db's with your palms facing forward. Place your arms at your sides, and then raise the db's, bending ONLY your elbows. Keep your back and shoulders out of it. Bend the elbow, straighten the arm.

Triceps - db triceps kickback

Take the same position as the bent over row I mentioned a moment ago. Raise your arms to your sides, and then keep them there. From that position (your elbows should be bent at 90 deg.), straighten your arms until they're straight as an arrow. Bend your elbows (but keep your arms up!), and then straighten your arms. It's just the reverse action of db standing curls.

Abs See 90 Seconds To Flatter Abs

Ultimately you'll be able to finish a complete workout even WITHIN 30 minutes! Get to work!

STEP 5: Focus on what you DO, rather than what you haven't done. Stop beating yourself up if you only get three workouts in a week, instead of 4, 5, or 6. If you haven't been working out consistently lately, that's three more workouts that you've done in a long time, isn't it? Be easy on yourself and build up over time. It's the way I went from being a 280 lb teenager to a 200 lb full-time personal trainer in less than 2 years!

Tips To Improve Treadmill Workouts

2009-11-03T05:14:00.001-08:00

Your home treadmill should be a source for cardiovascular fitness and fat loss, not another place to hang your clothes. If your treadmill is lonely and gathering dust, this article will help you to realize its full potential.Try these tips to improve the effectiveness of your home treadmill.

1. Videotape your favorite TV shows and get on the treadmill to watch them. Wear wireless headphones if your family complains about the noise. It's a lot of fun to enjoy your favorite TV show while on the treadmill. Time goes by much faster, and you can get 2 things done at the same time!

2. Rent or borrow long movies to watch in hour segments. Can you think of a better way to boost your exercise intensity than watching short bursts of your favorite movies?

3. Hang a motivational poster. Something like "You become a success the moment you start moving toward your goal" can make you feel great every time you step on the treadmill. The motivation does not necessarily have to be exercise related, and can be work or family related. For example, you may want to have pictures of Oprah Winfrey, your own pictures when you were younger, or business goals on a chart to motivate you.

4. Talk to friends or family with a phone headset that allows you to swing your arms freely. If you have to be on the phone, use a headset. This allows free arm movement (arm swinging) while your legs are moving alternately.

5. Consider reading without interruption. Keep your private time private. Big-print books may be easier on your eyes. Get a reading rack to hold your material at your sporting goods store.

7. Hang a size-too-small article of clothing in front of your treadmill. Your mind is challenged to fit into those clothes, which will make your time on the treadmill all the more intense and focussed.

8. Turn on a music channel to power-up your workout, or listen to audio books. You can even burn your own audio cds, which can dictate the pace of your workout. Mix up slow and fast music to change the intensity of the music and your own exercise session.

9. Complete some household chores while on the treadmill - Load up the washer and dryer and walk until the clothes are finished, set the vegetables to roast on a slow cooker. This makes your treadmill timer your oven timer - walk until dinner's ready.

10. Use treadmill time for reflection, meditation, etc. Recall aspects of your day and plan the next. The treadmill is a great way to reflect, because your body continues to burn calories while your mind is relaxed and gently rejuvenating itself for the day gone by, or the day ahead.

Choosing the Best Home Gym Fitness Equipment

2009-11-03T05:13:00.003-08:00

If fitness is not included in your New Year's resolution list, then write it down now, no matter the time of the year. Whatever age or fitness level you are, living a healthier life should be a top priority and what better way to do that than to start a fitness routine right in your own gym at home?

The choice for the best home fitness gym routine is highly subjective. That means, out of the hundreds of fitness routines available for you to use, you'll need to sift through the different offerings and decide which is best for your own particular fitness requirement, interest and physical ability. To find out what the best home fitness gym routine is for you, here are some tips:

Basic home gym equipment
If you already have a set of home gym equipment, you probably chose it based on your fitness goals. But if you don't have any, then it's time to shop. If you're looking for the best home gym equipment with which to start your fitness routine in the simplest, most basic way, start with some of the most popular the treadmill, the stationary bike, the stair climber and the rowing machine.

The treadmill has been a top favorite for many years now because it simulates three of the best exercises in the world: running, jogging and walking. If you're buying a treadmill, look for an excellent system for shock absorption that's easy on the knees and ankles. This will assure you of safe exercise even while you burn calories.

When it comes to affordability, exercise bikes are the best and you can choose either the upright or the recumbent model. It mimics the motions involved during an outdoor bicycle ride without the distractions of traffic, dirt or mud. An exercise bike doesn't take up a lot of space and can be programmed to provide sufficient resistance for a great workout.

The stair climber is another excellent choice for cardio. By simulating stepping motions, it provides an aerobic workout that is best for increasing heart rate and for toning the lower body. The basic stair climber targets the glutes, thighs, calves and hip muscles. For a total workout, you can also try a stair climber that comes with tools for upper arm exercise. This system lets you exercise both the upper and lower parts of the body.

The rowing machine may not be the most popular, but many people do miss out on its benefits. For one, it provides the best total body workout that targets both the upper and lower body. By providing resistance for the arms, it works out the muscles in that area including the chest and back. The legs and thighs are also involved in the motions and for burning calories, the rowing machine is tops.

Building muscles
Cardiovascular workouts are great for increasing stamina, trimming body fat and toning muscles, but if you want definition, you probably need the help of the bigger, meaner gym equipment. These systems are specially designed for strength training and muscle building.

A complete home gym system will usually include a range of features from the basic to the fully customizable. Aside from the basic resistance station, you will have the advantage of having a free weight system to use anytime of the day. A home gym system's weights can be customized to meet a user's specific needs.

It will include a bench which can either be flat or inclined and several stations where the weights and barbells are located. If you're a beginner, you might need some assistance because this home gym system will require a lot of loading and changing weight plates. It will require a lot of work, but for the best home gym fitness, a home gym system has a lot of advantages that basic gym equipment don't have.

Buying the best home gym fitness system
If you're out shopping for a home gym system, look for one that has a 200-lb. weight stack. It may seem a lot, but remember it's fully customizable. Besides, you probably won't start a fitness routine with the 200 pounds weight stack immediately. You can also opt to add more weights as you progress later on.

If you're looking for the best home gym fitness system, don't be afraid to try it to see if every station, every moving part functions as it's supposed to. Look for steadiness and smoothness in the moving parts. Check if the system is made with heavy steel, look for a sturdy frame and steel cables. The padding on the seat and head rests should provide adequate support and pulleys should be made with nylon-coated fiberglass pulleys.

What to expect
The best home gym fitness system should offer quality that is directly proportional to its price tag. You should essentially be getting what you paid for, so you need to know what features to check. With regular use and maintenance, the best home gym fitness system should last you many years, so make sure your choice is the best.

Time To Massage Those Sore Muscles

2009-11-03T05:13:00.001-08:00

Regular and hard exercise does not necessarily equal great health. People who exercise or run are known to receive what the experts call exercise associated muscle cramps, these are caused by exercising and straining the muscles, later on when the muscle relaxes the muscle starts to tighten up. When exercising people will feel the fatigue in their muscles and this is a very common occurrence.

Many runners suffer from calf cramps while running, the best remedy to stop the cramps is to let the muscle contract and finish its movement, rub the muscle and let the blood flow continue and the muscle will start feeling better. In many eastern cultures the best way to help with muscle cramping is to get the blood flowing again they do this by using acupressure or acupuncture to stimulate the blood flow to the effected area. If you do receive a muscle cramp stretch and squeeze the muscle this will get the blood flowing again, use some heat on the muscle and this will relax it.

Doctors have researched muscle cramps in tri-athletes and found some interesting findings; the cramps that athletes suffer from are not caused by blocked blood flow, dehydration, or vitamin deficiencies.

From the ancient orient there is a word Chi, the definition of this word is energy, energy of the muscle and energy of the body need to be in harmony. Muscles, the storehouse of energy in a living body, contract to help in the movement of different parts of the body. Another theory on the cause of running cramps says that carbohydrate depletion and a resultant loss of energy and build-up of waste products in the muscle leads to cramps.

It wasnt so long ago that visualization techniques, stretching and yoga were introduced into sport and running and made an impact. When it comes to training and exercise, sometimes people are very impatient to do a stretching routine before they go for a run; most people dont want to waste there workout time by stretching their muscles.

What causes an EAMC. There are many reasons why people get muscle cramps of the most common is because people do not warm up before exercising or training. Many people who exercise or dont exercise receive excruciating pains in their muscles, the muscles tighten up and there is nothing you can do at that point because you cant move, so before this happens or if you feel it happening rub some type of heat cream on the muscle, take aspirin, use a heating pad, or try to stretch the muscle to loosen it up.

But does stretching before a run help prevent injury? But where do you get the energy from and enough of it to prevent cramping. Bodyworkers can play a role in helping their clients manage and prevent these types of afflictions by sharing some basic tips and information with them.

Various Dimensions for Home Gym Design

2009-11-03T05:12:00.001-08:00

Designing a home gym is more than simply trying to think of what equipment you'll want to get. You have to consider the size of the room, it's placement in the house, and then work your equipment around these parameters. Knowing the room dimensions of your home gym gives you a more accurate assessment of what you can do with it. Here are a few of the common dimensions of home gyms based on the types of rooms people usually convert into an exercise room, and some ideas for what you can do with them.

Primary Considerations - most people will at least take into account the floor space available when determining the room dimensions for their home gyms. However, you also have to take into account three other factors that help determine the room's usability: One, consider the ceiling clearance. If you get equipment that's too tall for your room, you're in trouble. Two, consider the entry way of the room. Buying a piece of equipment that won't even fit through the door of your gym room is a quick way to guarantee a headache. Three, look at the general shape of the room. This is generally where it gets tricky, and the entries below deal with some of the more difficult types encountered aside from the "average" room.

Small Rooms - generally small, apartment room sized places, these are square in size and can be walked across in a few quick paces. At best you'll be able to fit ONE jungle gym unit here, given the room dimensions of this type of home gym, though for the sake of convenience it's actually a better idea to stick to light, hand carryable equipment like push up bars, sit up mats, and dumbells. Avoid barbells which might require large weight racks, as this will take up too much space and can cause injury if the rack spills, as the small size of the room almost guarantees the heavy plates will fall on someone...

Expansive Rooms - this is not a problem. These are large square or rectangular rooms with lots of space. Allocating equipment based on the room dimensions of this type of home gym is pretty easy. Place your equipment in areas by segments. For example, a treadmill in one corner, a jungle gym in another, a punching bag in a third, etc. I'd recommend leaving the center of the room open with some mats for calisthenics and other exercises, and having one wall free of equipment and housing full length mirrors.

Basement Gyms - these gyms are converted from basements, and the dimensions of this type of home gym are usually "large" types too. However, two considerations must be taken regarding dimensions of basement rooms. One is that their entry points are marked by stairs. Avoid placing equipment near the stairs, as gym gear is often marked by the presence of a lot of heavy metal. People tripping down the stairs will suffer serious injury if they land on a barbell weight rack, for example. The second consideration is ventilation. Basements are underground, so there won't be any windows. Use artificial air cyclers like an AC or basement dehumidifier with air temperature settings to keep air cycling fresh in the room.

Hallway Type Gyms - some people use portions of their house more akin to long, narrow hallways than actual rooms. The dimensions of this type of gym room are usually just wide enough for two people to walk comfortably abreast, and are long enough for a brief sprint. If this is your type of room, any sort of weights training equipment is off the list. Matting the room and using it for calisthenic exercises is the best idea, and if the length of the room is enough, you can practise brief sprints across it. For martial artists and fencers, this is an ideal specialized type of sparring room where lunging and retreating sparring can be practised exclusively as both fighters will be unable to use flanking and sidestepping techniques.

Odd Shaped Rooms - if your room dimensions for your planned home gym are irregular, with nooks and crannies where closets used to be and such, then plan your gym according to the average floor space of the main area itself. The smaller cubbyholes can be used for storing equipment like barbell racks, lockers for clothing, wate coolers, and the like, but restrict your plans for the main gym equipment to the floor and ceiling space of the main center of the room.

Garage Gyms - lastly, some people use their garage as a home gym. The dimensions of this type may seem roomy at first, but you have to consider that the garage will have other things occupying it, not the least of which will be the family car and any home improvement type work benches and their corresponding power tool racks. Take all of the extra items that will be in the garage into account before picking up any equipment. After all, you really don't want to be pumping iron less than 5 feet away from your sedan...

Get Cardio Exercise With An Exercise Bike

2009-11-03T05:10:00.001-08:00

There is a wide selection of exercise activities and exercise equipment that you can choose from, and the distractions at home can make it very difficult to do the exercise regularly. Used, reconditioned equipment provides an affordable and increasingly popular way to develop and outfit new or existing facilities at your home or office. If you buy from an established dealer, your exercise equipment will be examined by a qualified technician who will physically inspect all moving parts, and any bike part that shows more than 25% of wear will be replaced.

Today bikes are stationary and equipment with computers to help with the workout. Riding a stationary bike there is no worry about dogs, traffic or weather, since you are inside and not going anywhere. It means that using this type of home exercise equipment is going to require a person to spend many, many hours using the bicycle.

It is truly amazing just how much these amazing fitness machines have changed over the last few years. Bicycles are more compact and do not take up that much space unlike treadmills and fitness rowers, which take a huge amount of space. Having the exercise equipment is your home is fantastic; you dont have to drive to a gym, so your home fitness equipment is more convenient. In the craze over new fangled fitness equipment, the exercise bike often gets overlooked.

When you are exercising on a bike the joints have more pressure on them because when you sit on a bike your feet are below the rider. The recumbent bike it designed differently the seat is setup very similar to a chair and the pedals are positioned in front of the chair, this make the pedaling a much natural feel.

Different people like to exercise in different ways some like to pedal slowly and have a high resistance and other like to pedal very fast and have not resistance, with many bikes this is a included feature. Aside from the exercise programs the health professional will also determine the correct posture and resistance that are needed. Most of the exercise bikes, which are available in the market, have a control panel as well as a range of resistance levels. It's easy to adjust the height of the seat as well as the resistance levels. There is variety with resistance bikes as well.

The bike exercise programs offer fantastic cardio workouts which are not high impact. When choosing a exercise bike it is very important to read all the reviews so you make an intelligent decision, plus you want to pick the bike that is right for you. Riding bikes is a fantastic way to lose calories and is a great vascular work out which will help tone your body.

Most people have a problem starting their exercise routine it can be daunting but after a week or so you will find your fitness level improving and overall health. Dont give up and dont listen to outside influences, if you keep exercising and keep a schedule you will be creating a great habit and if you miss a day you will feel guilty. Once you feel guilty about missing a day you know you are on your way to a fit body.

How to Build Muscle And Get Lean

2009-11-03T05:07:00.000-08:00

You work hard on the field, at the gym; have committed a lot of your time to getting better in your sport. You strive to achieve success at a higher level. Consistency in training, practicing, skill work and competing begins by knowing exactly what routine to follow to take yourself to a new level. Discipline is doing it right all the time. Mental toughness is doing it right when you are uncomfortable.

It takes a combination of both of these to master your performance. Does an extra 7-10 pounds of lean muscle in only 6 weeks interest you? What if you could train for optimum results by following a no nonsense workout that gets results? The following is an example of a highly effective weekly workout schedule that flat out works! It has been tested by hundreds of top level athletes in a wide variety of sports. Test this out for six weeks and you will be very pleased with your gains.

Weight Room Routine Interval Cardio

The standard sequence is two warm up sets (on muscle groups not yet warmed up) 5-8 reps with your warm up weight, increasing in weight about 10% with each set until ready to perform your work sets. First work set includes 12 reps at 70% of your 1 rep max weight followed by one minute rest. Second work set with 8 reps at 75-80% of one rep maximum weight followed by one minute and thirty seconds rest.

Third work set with 5 reps at 85% of one rep max followed by a drop set of 50% of your third set weight for 20 reps with no rest in between. Move on to next exercise and begin within two minutes & Stay at the 12, 8, 5-20 sequence for six weeks. Change the order, tempo, type and rest interval of the exercise each week.

DAY 1 - CHEST AND TRICEPS

Prime Mover Exercise: Bench Press 5 X 2 warm up 12, 8, 5, 20 rep work sets, superset last two sets) Incline Dumbbell Press 12, 8, 5, 20 rep work sets (superset last two sets) Bar Dips 12 with body weight X 3 Close Grip Bench Press 12, 8, 5, 20 (superset last two sets) French Press 12, 8, 5-20 Underhand Grip Cable Press-down 12, 8, 5-20 Abs Bench Roll-ups 20 X 2 and Side Rolls 12 X 2

DAY 2 - LEGS

Squats 5 X 2 Warm up 12, 8, 5-20 Work Sets Stiff legged Deadlifts 12 X 2 Walking Lunges 20 steps X 2 Leg Extension 12, 8, 5-20 Leg Curl 12, 8, 5-20 Calf raises 15 X 3 Decline Sit-ups 20 X 2

DAY 3 - OFF

DAY 4 - SHOULDERS Dumbbell Overhead Seated Press 5 X 2 Warm up 12, 8, 5-20 Work Sets Bent Arm Laterals with dumbbells 12, 8, 5-20 Cable Straight arm laterals 12 X 2 Cable Bent arm laterals 12 X 2 Upright cable row 10 X 2 Rear Delt Machine Row 12, 8, 5-20 Abs Hanging leg raises 12 X 3, Bench up and twist sets 10 X 2

DAY 5 - BACK AND BICEPS

Prime Mover Exercise: Bent Over- Barbell Rows Reps 5 X 2 Warm up 12, 8, 5-20 Work Sets One arm cable row 10 X 2 Straight arm pulldown 10 X 2 Close Grip Pulldown 12 X 2 Barbell Curls 5 X 2 warm up 12, 8, 5-20 Concentration Curls 10 X 2 Hammer Curls with Rope 12 X 2 Abs Rubber Ball crunches 30 X 2

DAY 6 - OFF

DAY 7 Interval Cardio Session

Choose your method of cardio (running, biking, swimming, jump rope etc) and warm up with two minutes at an easy pace. Once you are warm, do 8 sprint intervals at 85% of max heart rate for 30 seconds each. After each interval rest for one full minute (slow jog or slow peddling) until you return to a reasonable resting heart rate.

Do 8 intervals week one, 9 week two, 10 week three and so on until you get to 12 intervals in one session. When you reach 12 you reduce the intervals back down to 8 the next time but increase the intensity of each sprint and reduce the rest time to 45 seconds following every sprint. This style of training is very effective but is intense to say the least. It can kick you metabolism into a real fat burning mode for hours.

It has been extensively researched and studies show that compared to linear cardio (going at 60% max heart rate for 20 minutes at a time) you burn a significantly greater amount of fat. I recommend you only do this once per week for your first six week cycle.

Finishing Thoughts

Stay with this cycle for 6 weeks. Workouts should be between 45-60 minutes in length. Move quickly between exercises. Write down in a log book each set and weight lifted. (Rate the intensity level of each exercise for each muscle group on a scale from 1 lowest to 10 highest). Keep your intensity at an 8 or above, on the average. Record your overall score and intensity average at the end of each workout. A light stretch, a few push-ups or a couple of minutes on the bike can also be helpful in "getting loose" before you go into your warm-up sets. Good luck and stay committed!

Facial Exercises - A Facelift Without The Pain

2009-10-27T19:18:00.003-07:00

No need to be worried by sagging jowls, crow's feet or frown lines even if you hate the thought of surgery. Facial exercise can help you look younger without the pain and expense of a facelift.

Facial exercise is the non-invasive approach to lifting and toning your facial features. Exercising the muscles under your skin increases the amount of oxygen to the facial muscles and helps rejuvenate the cells, giving your face a younger and healthier appearance.

Doing the right facial exercises regularly can lift and tone your whole face - including your chin, cheeks, and eyebrows - and what's more, it should take no more than just a few minutes of your day. It's never too early to start - even if you are under 40 - you should start facial exercises to maintain the great muscle tone you have for as long as possible.

To understand just how facial exercise works, you first need to understand what wrinkles and lines are. You may assume that wrinkles are the result of the skin stretching - but the truth is that skin wrinkles when the underlying muscle weakens and is no longer able to offer support. The result - sagging skin, bags, lines and wrinkles.

Unlike other muscles in your body, the muscles of your face are connected to both the skin and the bone, forming a cushion for the skin to rest on. It's when your face muscles start to lose their tone that wrinkles and lines appear. Facial exercise like any other exercise - can tone up those muscles resulting in smoother, healthier looking skin.

You may be worried that facial exercise may actually cause wrinkles because of the repeated facial movement. This is a popular misconception that simply isn't true. With regular facial exercise you strengthen the underlying muscle which will improve your appearance, defining facial features and making you look much younger.

It is important to remember, though, that just as with any other kind of exercise, facial exercise can cause problems if you don't do them properly. You need to learn how to do each exercise by following clear diagrams and instructions, attending a class or watching a video.

While facial exercises do lift your face - the results aren't as dramatic as a surgical facelift. Do the exercises regularly though and the difference in your face may be enough to make people think you've had cosmetic surgery.

And there are some big advantages over cosmetic surgery. Unlike cosmetic surgery facial exercising won't cost you a lot of money. Nor will you need to undergo a second painful and expensive procedure after 5-10 years as gravity undoes the surgeon's work.

Facial exercise - like any form of physical exercise - brings extra oxygen to the skin's surface reducing toxins and enhancing the delivery of essential nutrients. The result is more youthful looking skin that glows. You certainly won't get that from cosmetic surgery.

Of course you do have to build in time to do your facial exercises into your day. To start with if your face muscles are seriously weakened it may take you a little while to bring back tone and develop muscle mass. Just like going to the gym after you've neglected your body for a long time.

Once your face is toned and lifted and your face muscles are at their optimum strength then it should take no more than half an hour two or three times a week to maintain your new youthful look. Not a lot of time to spend on looking younger and the results will last as long as you want them to.

Advice On The Best Body Building Exercises

2009-10-27T19:18:00.001-07:00

In a body building program, the exercises that you do can make all the difference between an effective program and one that wont do much good. The good thing is that there are many, many body building exercises you can incorporate into your workout that will help grow your muscles and keep you fit and trim.

For big legs, youll want to do a lot of barbell squats and dead lifts. The resistance you are putting on your legs when you perform these types of exercises will push your muscles to make them grow. Thats the point of an intense workout program in the first place. Lifting weights with your legs instead of your arms will help the quadriceps and hamstrings become tight and fit.

When working your arms, the body building exercises you should count on will consist a lot of barbell and dumbbell curls and well as bench presses. Its easy when performing these exercises to just concentrate on lifting the weights, but what you really need to do is focus on the strain the weights are putting on your arm muscles. Really push them as you are lifting and feel how they are working in response.

Great abs are formed much in the same way as any other muscle group. They need to be worked, strained, and pushed in order to become toned. You can get that toned, sculpted look by doing simple sit ups and crunches, but weights can help too. Try hanging from a chin up bar and lifting your knees up, or get on a machine specially designed to tone the ab muscles.

When working the upper back, a pull-down bar machine will make all the difference in the world. This is a two handled curved bar that is attached to weights with a pulley system. You pull the bar down with your shoulders behind you.

Its important when choosing body building exercises that you pick the ones that you are physically able to do. Then be very conscious of the way the exercise is supposed to be performed. If you dont pay special attention to your form, you risk injury which can set back your body building program significantly.

Do your research on what types of body building exercises will work specific muscle groups and then incorporate them into your workout regimen. Pick a variety of exercises that will make your body everything you dreamed it could be and do them on a regular basis. The reward is a toned, fit body that you can be proud of!

12 Ways to Shock Your Muscles Into Growing

2009-10-27T19:17:00.006-07:00

For every athlete that follows a set "routine" eventually what used to make your muscles grow like crazy does not seem to work any more. This is because the muscle is constantly adapting to everything to you do. If you are a creature of habit in the weight room, which many of us are, you most likely repeat a set pattern of lifting. This would involve choosing similar weights every workout, staying right around a certain rep range, maintaining a particular tempo and following much the same order. This is how not to grow. Here are some ways you can shock your muscles for more growth:

1. Change the time of day you lift.

2. If you are doing three different exercises for one muscle group you may mix up the rep ranges with each lift to target fast twitch A and B fibers as well as Slow twitch fibers (i.e. 5 reps, 12 reps and 40 rep sets)

3. Change the order of exercises you use each workout and never repeat the same order for at least 6-7 workouts.

4. Change the speed of each positive (raising) and negative (lowering) each workout. You may focus on a super slow positive or negative set on occasion. You may also add more of an explosive component once in a while.

5. Rest pause between reps for a couple of extra seconds to recover more fibers during your set. This will help you break through any plateaus you may be experiencing.

6. On the other hand you may hold the contraction at the top of the lift for three seconds to recruit additional fibers you may not be hitting in your normal lifting tempo.

7. You may do partial sets. Do a full rep, followed by a rep, followed by a full rep, followed by a rep, followed by a full rep, followed by rep. This sequence may be repeated three times through without rest. (Be ready to work with extra intensity for this one.)

8. Add Plyo-metric sets. Mix in an explosive style of training by executing clap push ups, alternate jumping split squats, leap frog jumps, box jumps, etc.

9. Do highly focused stretching in-between sets. Thoroughly stretch the muscle group you are targeting for a solid 10-15 seconds between sets and hold the stretch. Do this every time you rest for one week and observe the results.

10. Perform a "giant set" of 3-4 exercises. Set up the exercise area and weights in advance and rotate from one exercise to the next without resting. When you complete the giant set and go all the way around, then rest and repeat again.

11. Double your reps on every lift once a month. Get yourself out of your own comfort zone.

12. Challenge yourself by focusing on the negative (lowering) part of the lift. Using a weight that is 40% heavier than you normally lift for a comfortable set up 10 have someone spot you on the positive (raising) and you take over lowering the weight slowly. It is best to do only about 3-5 negatives in this style since this does shock the muscle big time.

Those are a few to keep mixing things up. Have fun experimenting with variations of your normal routine. The best workout you can do is the one you have not tried yet. Go in to the weight room each time with the intention to shock your muscles. If you do, you will soon be rewarded with incredible gains. Hit it hard!

Correct Breathing In Pilates Is Essential

2009-10-27T19:17:00.005-07:00

Breathing In Pilates

There is a lot more to Pilates than working out. It's something that you should feel good about doing, requiring application of the mind and energised after you have done a Pilates session. If you follow a Pilates exercise program consistently you will become leaner and stronger, not to mention fitter and feel good on the inside too.

Nobody is going to hand the body you want to you on a plate. To achieve the body you would like is going to take work. Anything we want in this life requires some application, and Pilates is no different. That said, it's something that isn't so hard on the body that you can't do it every day if you wanted to. Pilates will give your body core strength and strong abdominal muscles. When you are working and doing the exercises you will notice huge improvements in this area of your physical fitness. You can find out more about Pilates exercises at http://www.pilatesworkoutzone.com

Pilates is also about breathing correctly and practising breathing techniques. The more you do this, the better you will get at the exercises you are performing. Doing a Pilates workout is not something that you should dread. Create a positive forward image by looking forward to each and every session, spending time in the moment and getting the most out of each one. Pilates requires mental focus and precise movements. You need to really keep positive mentally so that you stick with it and achieve your goals.

You will find that most Pilates exercises come complete with instructional advice on how you should breath. In our day to day lives, most people don't breath correctly despite the fact it is autonomous.

Pilates helps you use up your full lung capacity with breathing right down to your abdominal area. Rib expansion to accommodate a higher volume of air is also an aspect of correct breathing technique. Breathing whilst concentrating on your exercise is an integral part of Pilates exercise.

The Secret to Effortless Power Is Spinning

2009-10-27T19:17:00.003-07:00

Over the years Ive always been amazed how thin little girls could drive the ball almost as far as men. What is the root to effortless power? It must not be the muscular arms and upper body because certainly Michelle Wie lacks that, yet drives the ball close to 300 yards with her tall elastic frame.

I like to refer to my old teaching mentor, Percy Boomer, and his chapter As a Dancer Sees It.

This instruction was based on Percy teaching a well known dance instructress. During this lesson, Percy's pupil said that she visualized the golf swing as an upright pillar with a number of circles around it. In an earlier chapter, I recall Percy teaching a lady that was slightly overweight. Quoting Percy, "I took up a wooden tee between my thumb and forefinger and spun it around, then told her: This is golf power in its simplest and purest form."

She responded, "You don't expect a stout old lady like me to spin do you?"

He stated, "Why not? You do on the dance floor."

I told her that a friend of mine once told me that the lightest partner he ever danced with was a lady who weighed over 200 pounds. From the quizzical way that she looked at me, I knew I had scored a point. I held up the tee again and said to her, "If you turn on the pivot you will play great golf, but so long as you slide you are doomed."

Power is definitely produced through a centrifuge-type motion or spinning of the torso while your feet remain fixed to the ground. Trying to power the ball by use of the hands, arms and shoulders alone without a turn on the backswing and twist on the through swing of the torso results in a serious loss of energy and clubhead speed.

A drill to help you feel and imagine the twist would be: Standing at attention with your arms down at your side and just turning from your hips. Imagine you are turning in a torpedo tube. It is this pirouette type twist which will sling the club up and around on both sides of the swing. This, I assure you, is not a new twist on power but is the secret to effortless velocity in the golf swing.

Pilates For Weight Loss And A Healthier Body

2009-10-27T19:17:00.001-07:00

Pilates For Weight Loss

Before you begin reading this article, please bear in mind that the creator of Pilates methods did not originally intend for Pilates to be something just used to lose weight. Its intention is to build core strength and muscle tone. You will also be able to keep in good shape performing Pilates exercises providing you are also following a sound diet regime.

Joseph Pilates introduced the methods to America in the 1920's and it has now become hugely popular around the world. Pilates is a low intensity way to work out. This is confusing to some people as they don't quite 'get it' how you can have such a program that also allows you to lose weight. As long as you are moving and working your body, you don't need to use heavy resistance or overly strenuous apparatus in order to lose weight. Maintaing a good Pilates exercise regime and a healthy diet will ensure you lose the extra pounds. It's also nice to know that going to exercise won't be something you dread as much as having your teeth pulled at your local dentists.

Going to the gym and enjoy it by taking a Pilates class. You will learn how to properly stretch your muscles and get rid of that excess flab. After a while you will start to notice changes in your physical appearance as well.

There are a multitude of reasons why devotees use Pilates for the purpose of achieving weight loss. You won't just lose the weight though, you'll also feel healthier as well.

Your balance and posture will improve. You will even notice that you may have sharper mental acuity.

Famous celebrities have latched on to the Pilates methods to tone and get rid of the excess fat. However, for best results you should really practice it daily or almost daily.

Having a good diet will also give you the energy you will need to maintain this kind of regular routine.

If you want to train from home, get hold of some Pilates exercise equipment and some instructional dvd's for the exercises. Keep an eye on that diet and you will soon be at the weight you wish to achieve.

Fitness - Getting Serious About Your Health

2009-10-27T19:16:00.003-07:00

Since you are reading this article on fitness, you should be asked this question. Do you still feel that you knew all that was to be known about fitness?

Obesity is rampant in this country, and the reason for this is simple. We have come to a point in our society where we would rather hit the drive through for lunch than pack our own. We are, as a society, lazy and our waists are growing, but there is something we can do about it. If we are going to combat obesity in this country, then we are going to have to get serious about fitness.

Change Doesnt Have to be Difficult

When you think about fitness, you probably think of salads, long workouts, and high-priced health clubs. You probably think that you have to completely change your lifestyle, and many people do not want to change. The thought of a change sounds too overwhelming to even think about. Thats why most people dont start and then wonder why they are getting fatter.

The thing is, committing to fitness doesnt need to include drastic changes in your lifestyle. If you want to be more fitness-oriented, simply eat better, exercise more, and make better lifestyle choices. You can still live your life and be fitness-minded. Its easy, can be fun, and the best part is, youll look and feel great.

Eat Better

Eating better doesnt mean you have to eat like a rabbit. You can enjoy the foods you love, just not as much of it. There is a myth that you have to go hungry; however, experts say that you should eat less food more often. For example, they recommend you eat every few hours to keep your metabolism high. This doesnt mean you should raid the fridge every few hours. A small meal eaten every few hours should raise your metabolism and you wont even think about being hungry.

Drink Water

In addition, you should drink eight to ten glasses of water a day, because water helps your body to work more efficiently. Not only that, but water actually helps slim you down, so try this, drink a glass of water before each meal. Water fills you up so youll feel less hungry. If you eat smaller, more frequent meals and you consume water before each one, you should be able to get your daily requirement in fairly easily.

Exercise

Exercise is part of any fitness regimen, so work out if you want to remain fit and healthy. Working out does not have to include two-hour long workouts youre not training for the Olympics, after all you are just trying to improve your health. Try walking for twenty to thirty minutes every night after dinner, and if you cant go for that long, go for as long as you can.

The key to fitness is the old adage, something is better than nothing. Walk for as long as you can and build up to twenty or thirty minutes. Doing this for two weeks will not only improve your cardiovascular health, but your legs and lower body will appear and feel stronger and more defined.

If walking isnt possible, take the stairs instead of the elevator, park further away from your destination just do anything you can to get your heart going. Remember, something is better than nothing.

Use fitness to your advantage, the key is to eat less but more often, get a little more exercise, and make better lifestyle choices. Try the above steps for two weeks and you will definitely see results. In fitness, the results give us the main motivation, and even if you dont see it, your friends and family definitely will. They will love the way you look and will definitely want to know your secret.

What we intended with this article was making our readers interested in fitness and hopefully we have been successful in doing that.

We strive to provide only quality articles, so if there is a specific topic related to fitness that you would like us to cover, please contact us at any time.

Tips for Choosing a Great Jogging Stroller

2009-10-27T19:16:00.001-07:00

One of the biggest problems faced by new mothers is how best to get back in shape. With the demands of the new baby, along with work and family commitments, going back to a regular exercise regimen can seem impossible, but buying a jogging stroller is a great way to solve two problems at once. With a jogging stroller, the new baby gets to enjoy the sunshine and fresh air, while his or her mother gets to enjoy a stimulating workout.

As great as jogging strollers are, however, not all jogging strollers are created equal, and it is important for new mothers to shop carefully for the stroller that best meets their needs. One of the most critical decisions to be made is whether to choose a fixed wheel stroller or opt for a swivel wheel. Both choices have their own advantages, and it is important to consider those advantages carefully.

A fixed wheel jogging stroller will generally provide for greater stability and straighter tracking. In addition, the front wheel on most fixed wheel jogging strollers will be larger, providing the baby with a smoother ride. The fixed wheel jogging stroller should also be better equipped to handle bumps in the road. When deciding on a fixed wheel stroller versus a swivel wheel model, it is important for mothers to think about the areas where they will be jogging and to make their selection accordingly.

On the other hand, a swivel wheel jogging stroller can be an excellent choice for those who will not often be running with eh stroller. Jogging strollers with swivel wheels can be great choices for indoor use, such as in shopping malls and at the grocery store. The wheel on this type of stroller will generally measure 12 or less, while the wheel on a fixed wheel jogging stroller will usually be around 16. It is important, of course, for each parent to consider how the stroller will be used when making a purchasing decision.

No matter which type of jogging stroller is chosen, it is important for the stroller shopper to consider which amenities are most important. Is it important, for instance, that the stroller come with an easy folding mechanism. A jogging stroller that folds easily will be easier to transport than one that does not. Biking enthusiasts may want to look for a jogging stroller that also comes with a bike trailer. Those who plan to run off road or in rough terrain should look for a jogging stroller with a heavy duty frame and a sturdy frame.

The Miraculous Healing Power of Tai Chi

2009-10-27T19:15:00.000-07:00

It is likely that you have heard about Tai Chi but know very little information about it. This article is going to discuss what Tai Chi is and the benefits you can receive by practicing it regularly.

Tai Chi is the ancient Chinese system of exercise that strengthens the body and the energy within it. The slow, flowing movements of Tai Chi help to relax the mind and body, while at the same time bringing you a sense of vitality and wellness. Daily practice of Tai Chi has a profound impact not only on the body but also the mind.

People who take part in Tai Chi for any length of time note an increase in self-confidence and thought clarity. This is because Tai Chi increases the life energy within the body, bringing about clearer thoughts and actions that lead to more positive thinking and self-confidence.

Here are some of the benefits you can expect to receive with a daily practice of Tai Chi.

 Increased strength of core muscles and ligaments. The Tai Chi form works to increase the strength and flexibility of muscles and ligaments by the slow shifting of weight from one side of the body to the other. This tones muscles, tendons and ligaments while improving flexibility and strength throughout the whole body.

 Deep relaxation. Tai Chi has the effect of inducing deep relaxation in the body. You may find yourself yawning and taking spontaneous deep breaths that release a great deal of physical tension during your practice. Not only does this feel great, it is also very beneficial. Less tension in the body conserves energy and provides a sense of well being and ease in your life.

 Improves oxygen absorption. The ability to absorb more oxygen into the body has untold health benefits. Your brain works more efficiently, your heart and lungs become healthier, and energy is drastically increased. Basically, a system wide rejuvenation occurs.

Oxygen is absolutely critical to a healthy life. Most of us go along with just enough oxygen in our system to continue living. Few people have excess amounts of oxygen within their system. Having extra oxygen in the body is the key to vibrant health. It has even been discovered that cancer cells cannot survive in a highly oxygenated system. This shows the far-reaching implications of your bodys oxygen content.

 Improves coordination. Tai Chi is wonderful for making your mind and body more connected. The movements of Tai Chi help to make the body far more agile and coordinated. This is of great benefit to anyone who feels disconnected to their body or is frequently clumsy. Your reflexes will become sharper and quicker, helping you in all aspects of your life.

This is just a taste of what Tai Chi offers. Very few forms of exercise offer such striking health and wellness benefits. The daily practice of Tai Chi can take under twenty minutes a day and will improve every aspect of your life. Try getting a beginner Tai Chi DVD to start learning the movements. You will feel a difference almost immediately. If you stick with your practice on a regular basis, your life will drastically soar in health.

Jogging Stroller for new Moms and Dads

2009-10-27T19:14:00.006-07:00

Since the introduction of the first jogging stroller in the early 1980s, they have been seen as mainly the choice of the super-fit, ever active parent. But dont be fooled, jogger strollers arent just for serious fitness fans.

The strollers 41 cm to 51 cm wheels make them more versatile and usable than any other stroller on the market today. The standard 5 point harness offers advanced safety for the child and will keep them securely fastened in their seat during any sudden stops and bumpy terrain. The suspension system and shock absorbers are also important features of the jogger stroller. Depending on the parents need for them, strollers can be found with integral shock absorbers for running and for jogging or walking on rocky ground. But a good suspension system is advisable even if parents only use the stroller on the sidewalk. Without it, cracks and bumps in flagstones can cause a rough ride for baby.

Jogger strollers are, of course, perfect for parents who jog or run. They enable the parent to continue with an exercise program already in place or to create a new one after the birth of baby that will incorporate the child. Many mums worry about the extra weight a pregnancy brings and how they are going to loose it. So this is the ideal way to keep fit, shed the pounds and get out and about with your new baby all in one go.

Days out with your baby will be free of maneuverability problems. Jogger strollers are easy to push on any surface. Anyone who has used a traditional lightweight stroller with smaller wheels will know how hard they can be to negotiate on uneven surfaces, a day at the beach or just walking in parks can be difficult and tiresome. Jogger strollers offer freedom and choice for parents.

As with all modern strollers, jogger strollers have washable seats, a canopy, ample storage for baby accessories and come in a variety of shades. Double strollers are also available for parents with more than one child to push.

One thing to consider is the strollers ability to fold for storage. Parents who want a stroller that fits snugly in their car or who travel frequently will want a quick disassembling, collapsible stroller. These are available, some advanced models offering releasable wheels for extra compactness.

Children from 5 months to 5 years can be pushed in the jogger stroller. Some models with a reclining seat can accommodate babies from 3 months.

So parents dont have to leave their little one behind to get out and get fit. With a jogger stroller parents and baby can carry out their activities together.

Bowflex The Weight Loss Home Gym

2009-10-27T19:14:00.005-07:00

It is really interesting hearing about a new workout machine, abs solution, or a re-make of a similar home gym that guarantees incredible results. People spend hundreds of thousands of dollars on the newest weight loss solution that they see on TV commercials and figure if they buy this product they will receive amazing results like the people on TV.

Boy are they being fed by lies.

Being updated and educated on about every aspect in the health and fitness realm has myself noticing the confusion people have when deciding how they will lose weight and take that step towards better health. You may begin to believe that you have to spend all that money on different weight loss supplements, programs, and home gyms before you find what works for you.

This is absolutely wrong.

There is one home gym that has been around longer than the majority of workout machine hypes and is still giving the same incredible results it promise years ago. So which one am I talking about that is for real and can make the difference towards that deciding factor of achieving phenomenal results.

The one and only Bowflex is the absolute best home gym ever design for toning your body, firing up your metabolism, and making weight loss easier than ever. I have experience bowflex hands on with other home gyms and fitness equipment but nothing compares to bowflex.

Some of the best things about this piece of equipment are that it gives results, its easy and not time consuming, and the power rod resistance makes it a favor for thousands. Bowflex Power Rods give you resistance, or weight, that feels as good as or better than free weights but without the inertia or risk of joint pain usually associated with free weights. The workouts will never be the same again.

They have several models like Bowflex Ultimate 2, Bowflex Ultimate, Bowflex Xtreme 2, Bowflex Xtreme SE, Bowflex Blaze , and Bowflex Versatrainer. My own opinion is that Bowflex Ultimate 2 is #1 in my book.

I just want to say last that I had to quite my gym membership as bowflex even cost less than most gym membership including mine. I was paying about $39 a month with a $50 equipment maintenance fee, and as always a start up fee. My gym membership cost me around $700 for the year and traveling there made me spend more money on gas.

With the bowflex I paid $34 a month and they shipped it to me for absolutely nothing. I come out to only paying about $400, plus the money on gas and time I wasted traveling to the gym.

Bowflex in about every way is the best way to go if you want to improve your fitness level while not sacrificing time and money away from things you love to do and your family.

If you know of another home gym that you believe to be outstanding than contact me so I can put my two cents in.

Have a great day and God bless!

Top Tips for Choosing a Jogging Stroller

2009-10-27T19:14:00.003-07:00

Jogging strollers have been around for probably longer than we think. A great idea, they afford greater freedom and hands-free flexibility for active mums and dads. Kids think they're great; in fact it can be quite some job to prize them away from their life-style of effortless transport. Dads love them too; some are demanding super-sized jogging strollers so their wives can push them to the week-end ball game or even just to the fridge.

Most jogging strollers on the market today are of good quality, but it still pays to do a little research to know what your looking at and recognize the most crucial points when considering your purchase. Here are some handy tips:

Jogging strollers should ideally not exceed about 10 kilos (22 pounds) in weight. Bear in mind that you will be collapsing and storing it regularly, at home, to put in the trunk and so on. Often you'll only have one arm available, so weight and ease of collapsibility really are quite important. So try out your intended purchase to evaluate how easy to collapse it and reassemble it actually is in practise.

A jogging stroller must be robust and hard wearing. Most are constructed from an aluminium frame but make sure it's strong enough to take the inevitable heavy use it will get. And do remember to check out its stability. Babies move about a great deal and often try to grab things just out of their reach, thus overbalancing. So assure yourself that the stroller is designed to avoid tipping.

Jogging strollers should have seat recliners and guard bars that are adjustable. They should be designed to be adapted to the changing size of your child.

Essential for safety are a sturdy multi-point harness, a robust fender, a bicycle style handbrake and rear wheel brakes. A safety bell is more a bit of fun than a prerequisite.

Test carefully how much the handlebar is adjustable depending on who you know will be doing the pushing. A painful back due to stooping leads to fatigue, if not worse, thus rendering the whole idea of a jogging stroller pointless.

Make sure your child won't become cramped in the stroller as he or she grows. To be comfortable a child needs a little bit of room to wriggle when necessary.

Look for the amount of storage available on the stroller; the whole point is to have your hands free of encumbrances, so you won't want a couple of bags slung round your wrists as you stroll.

Finally, take a good look at the multifarious optional extras on offer. Try them out; some a great, others quite useless. Suppliers may also be willing to include certain extras within the base price. As always, shop around!

Treadmill Parts - Fixing Your Exercise Equipment

2009-10-27T19:14:00.001-07:00

Purchasing treadmill parts can save you the hassle and the cost of buying a new machine. In order to decide which treadmill parts are right for you, though, you will need to decide what is wrong with your current treadmill. Replacement of certain parts may be required, and repair of other parts may help fix your machine. It is best to consult the diagram of your treadmill in your owner's manual before you undergo any kind of repairs.

Where Can I Get Parts For My Treadmill?

Treadmill parts are available in a number of different locations. Your local exercise outlet may carry parts for your brand, whether it be Proform, Nordic Trac, Sears, or something else entirely. If you do not have a nearby exercise equipment outlet, you may have to turn to the internet to find parts for your treadmill. There are a number of websites dedicated to the sale of parts for treadmills and other exercise equipment pieces like the Total Gym.

Where Do I Start?

When you get ready to repair your treadmill, there are several places to check for problems. The best place to start looking is the belt and the deck. Each step described will, of course, depend on the model and brand you have. To check out the deck and the belt, you must loosen the tension roller. Be careful, though. If you get it too loose, you will lose the bolts out of the roller shaft. Next, inspect the belt itself for a smooth, consistent feel. Any uneven wear or potential seam failure requires a complete replacement of the belt. The deck should also be very smooth.

You may also want to test your treadmill's motor. You can do this by hooking a battery into the treadmill's power supply. You can use a cordless drill battery, a car battery, or a lantern battery. Checking the roller sleeve is also a good idea. On a number of treadmills, the drive roller has a traction sleeve that helps the belt operate at a lower level to prolong the life of the machine. The sleeve can slip off to one side, causing problems with the treadmill itself.

Treadmill Buying Guide For Beginners

2009-10-27T19:13:00.005-07:00

Treadmills are one of the most popular pieces of exercise equipment available for the home market. Sometimes, though, a treadmill buying guide is necessary when you begin to weave your way through the options, features, and other difficulties involved in choosing a treadmill.

Things for Buyers To Consider

There are a number of different things to consider before you make your treadmill purchase. The first treadmill buying guide component is the type of motor on the model you are looking at. Treadmills come with either an AC or DC motor. Most consumer home units run on DC current. Most commercial models come with the option of either. AC motors are usually much louder, and they will require a dedicated power line. As a result, if you decide to buy a commercial model to use in your home, be sure you can run it with DC power.

The next treadmill buying guide component is the running belt. You want to consider the level of thickness in the belt with any model you buy. Models with one-ply belts tend to be cheaper, but models with two-ply belts are much stronger. The belts are a bit tougher, and they are far less likely to experience curling at the sides over the course of time.

An additional treadmill buying guide component is the type of incline adjustment. Adjusting the incline of your treadmill can change the intensity level of your workout. Some are electronic, and some are manual. The more expensive the model, the more electronic incline adjustment features you get. For example, on the most expensive models, the incline adjusts according to your target heart rate. On the least expensive models, you don't have electronic adjustment. You have to manually adjust the incline with a knob before you begin your workout.

The final treadmill buying guide component is the minimum and maximum speed of the machine. Most low end models go to around five miles per hour. Higher end models can go up to twelve miles per hour. You need to choose a model that fits your treadmill needs. For example, if you intend to use your treadmill for running, you want something that has faster speeds.

Considering all of these components is essential before you make your treadmill purchase.

Use of Herb Compresses in Massage

2009-10-27T19:13:00.003-07:00

Massage therapy in and of itself can by very therapeutic, as many people can attest to. In many cases massage is done with certain oils; sometimes to simply make the massage easier, in other cases they can add beneficial aroma therapy. One way to take the benefit of massage even further however, is to add herb compresses. There are probably as many combinations of herb compresses for massage as there are masseuses who use them. Many herb compresses, however, have become very popular and established due to their continuing success.

A compress of such elements as ginger, mint, and citrus given during or after a massage can promote a feeling of energy in a subject. Ginger is a very mild irritant to the skin, which is why in the right doses it can stimulate nerve endings and help bring blood to the skin, leaving that part of the body feeling energized and speeding the process of healing. Camphor can also work in this way, as well as citrus herbs. Especially when the massage is focused on promoting energy, this type of herb compress can be a great way to enhance the overall process.

When it comes to massage for relaxation, other types of herbs can be used. Lavender leaves or oil mixed with chamomile are often used as herb compresses to promote relaxation during or after a massage. There are even herb compresses used in massage to help with the sex drive, relieve constipation, ease the symptoms of hay fever, and release feelings of anger. Though massage treatment with these types of herb compresses is often controversial, what really matters most is what each person gets from them. Herb compresses in massage are rarely dangerous, but are both stimulating and detoxifying and you would expect an experienced massage therapist to be educated well enough to know how to use herb compresses and in what quantities.

When using herb compresses for massage, the usual first step is to steep the herbs in water or some type of oil before using them. Though herbs can be applied directly to the skin, combinations of herbs are often combined in a tied cloth bag after being prepared, and then the bag is steamed to warm it and gently rubbed, held or patted over the skin, or the parts of the body where it will be most useful. The key to doing this properly is to study how each herb must be prepared. Sometimes the herbs are prepared separately; sometimes they are steeped together in the water or the oil. The herbs can be applied to the skin separately as well, depending on the effect that the masseuse is going for. There are several good books on using herbal compresses for massage, as well as classes that you can take from licensed masseuses. If you are already a licensed masseuse and would like to venture into the realm of using herbal compresses to enhance the massage experience, it can often be beneficial to simply find a fellow masseuse who has used this method for a while, find out where they trained and then if possible, help him or her with preparation of the herbal compresses. Experiencing it first hand in this manner can be a great way to learn quickly, and in the correct way.

Arthritis and Exercise - Arthritis Herbal Remedies

2009-10-27T19:13:00.001-07:00

Your bones hang out in a lot of joints. There are knee joints and hip joints. The joints in your fingers and the joints in your toes.

Wherever bones meet, there is also cartilage, a rubbery, protective layer that ensures your joints bend smoothly and painlessly. But even cartilage cannot do this tremendous job alone. A thin membrane called the synovium provides fluid that lubricates the moving parts of the joint. When the cartilage wears out or the synovium becomes inflamed, the result is generally a case of osteoarthritis or rheumatoid arthritis.

In osteoarthritis, the cartilage can be eroded so much that bone does rub on bone. This type of arthritis develops gradually over a lifetime as a simple result of the wear and tear placed on your joints over the years. Very few people escape some degree of osteoarthritis, though the severity varies a great deal.

As a matter of fact, if you are over the age of 50, you are likely to have at least one joint affected by osteoarthritis. Osteoarthritis affects men and women equally and is by far the most common type of arthritis, with almost 16 million Americans in the list.

In rheumatoid arthritis, damage to the synovium is at the source of trouble. Doctors and researchers are not absolutely sure what causes it, but most think that rheumatoid arthritis is a disease in which the immune system actually attacks certain tissues in the body, including those that connect the joints and the synovium.

Rheumatoid arthritis begins with swollen, red, stiff, and painful joints, but it may progress until scar tissue forms in the joint or, in extreme cases, until the bones actually fuse together. Almost 75% of the 2 million people with rheumatoid arthritis in the United States are women. The disease can hit as early as teen years.

Your Prevention Options:

Investing a little time in developing a good weight-bearing low-impact exercise and stretching plan can add up to great results when it comes to staving off arthritis pain. Strong muscles help protect the joints from wear and tear and the movement keeps joints flexible.

That is why the quest for fitness is at hand, even if you are 50 years and over. However, most Americans over 50 are still right where they always were sitting back and watching others jog by. Most of them contend that that is just for people who have been athletic all their life, or some say exercise is for young people and engaging into exercise will do them more harm than good.

There are still some that insist on excusing themselves in exercise routines because they do not just have time or they have less energy than ever before. These are all lame excuses. Hence, it is time to start to get rid of those pains. Start exercising.

Consequently, preventing arthritis is not an exact science, but physicians have discovered a few ways to lower your risk. Here is how:

1. Do not weight around

The single most important measure anyone can take to prevent osteoarthritis of the knee is to lose weight if they are overweight. Extra weight puts extra stress on your knees. If you are 10 pounds overweight, for example, you put 60 pounds per square inch of extra pressure on your knees every time you take a step. That extra pressure can slowly but surely erode the cartilage in your knees, leading to arthritis.

A study has clearly supported the theory that weight loss weighs in on the side of prevention. In the study, overweight women who lost 11 pounds or more over a 10-year period decreased their risk of developing osteoarthritis of the knee by 50%.

2. Stretch those muscles

Any kind of stretching is good as long as you do not bounce, according to some of the professors of clinical medicine in New York City.

Try to hold a slow, steady stretch for 15 to 20 seconds, then relax and repeat. It is best to flex up by stretching before any exercise, especially running and walking. But it is also a good idea to stretch each day. Ask your doctor to teach you stretch that focuses on potential arthritis trouble spots, such as the knees or the lower back.

3. Walking is always the best exercise.

Take a good long walk at least three times a week or participate in a step-aerobics or low-impact exercise routine for maximum results. There is no proof that running is bad for the joints, but remember, it may aggravate an injury if you already have one. Just remember to check with your doctor before starting a new exercise program.

The bottom line is that of all the healthful habits, exercise is the most important. This is because people are designed to be active. Hence, it is really important for people to exercise in order to stay healthy and keep those joints free from wear and tear.

Just keep in mind that the unexercised body, even if free from the symptoms of illness or problems like arthritis, is not at its full potential. Hence, start exercising right now!

Stairclimber and Elliptical Exercise Machines

2009-10-26T19:43:00.001-07:00

Elliptical Exercise and Stairclimber machines are a great way to burn calories, pump up your heart rate, and work the quads, hamstrings, and butt. It is also a good exercise to take the pressure off your knees from running. Most Elliptical exercise machines feature an interactive display that shows you how long youve been stepping, how many calories youve expended, and your level of intensity. Stairclimbers will send your feet marching up and down, while elliptical exercise machines move your feet in a pattern of a flattened-out circle.

The Routine: Heres how to get more out of your stepping or climbing workout.

-Start slowly:

Its best to step or climb for 30 minutes and work up from there.

-Position your feet well:

Users may feel their toes become numb and tingly before the end of the session. If youre getting weird messages from your southernmost reaches, youre probably putting too much pressure on the balls of your feet, pinching off blood circulation to your toes.

Move your feet forward or back on the foot pads until you find a position the lets them feel normal. Also wiggle your toes periodically to ward off the tingles.

-Step away from the arm rest:

Youll get more work out of your workout when you dont lean heavily on the armrest. For starters, youll be bearing and moving around more of your own weight, and burning more calories as a result. Second, when you stand up straight, you give your abs a better workout because they have to support you during exercise. You can also burn more calories, add your arms to the action, pumping them as you would during a run. You can burn up to 30% more calories by not using the armrest, which makes the workout more efficient

-Warmup and Cooldown:

Be sure to ease into your workout to allow your muscles to warm up, and slow down at the end of the session to cool down. Youll probably find that your machine has warmups and cooldowns built into its workouts.

Grow New Brain Cells with Exercise

2009-10-26T19:42:00.007-07:00

Exercise is excellent for our physical health. We know that it's good for our heart and weight and now there's proof that it's good for our brain. There are studies that suggest exercise can actually grow new brain cells. This is something that was believed impossible not long ago.

Age-related memory usually starts to decline around age 30, but exercise can help you fight this decline and prevent Alzheimer's.

Test with mice has shown they developed new brain cells in the dentate gyrus region. This is part of the hippocampus that affects age-related memory. These studies do show a natural pattern, which proves that people can also grow new brain cells with exercise.

A test was performed on 11 adults that went though a three month exercise program. Test with MRIs of their brains demonstrated increased blood flow to the dentate gyrus region, similar to the mice.

This is very exciting news! We now know that we can do more to fight back against memory decline. Exercise can build new brain cells as we get in shape both mentally and physically.

In the future physicians may prescribe particular exercise routines to patients that have mental decline. This is much more promising than drugs.

Exercise optimizes your brain to learn, improves circulation, boosts metabolism, decreases stress and improves attention and mood.

The brain cells work better when you exercise, making it easier for the neurons to communicate back and forth.

Basically if you exercise regularly, you will become smarter, more alert and be able to carry out all of your tasks better. You will also feel better.

Even brisk walking a few times a week will help. Start there and build up. Your body and mind will thank you. Another benefit is that this will help flatten your stomach. Most of us will like that idea.

If you want to stay fit and eliminate your dependency on others as you age, then start an exercise routine now.

If you combine an exercise routine with a diet rich in fresh fruits and vegetables and low in processed junk food, then your results could be amazing. Blueberries and bilberries also seem to help the brain's neurons to communicate better. This can improve motor behavior in the aging.

Why not start today? Begin by going for a short stroll and increase the distance in the days ahead. This is not a quick fix, but a new lifestyle that will help bring you health, peace and happiness, if you truly want it enough to go the distance.

Ways to Maintain Your Bones and Joint Health

2009-10-26T19:42:00.005-07:00

Your skeleton is the frame upon which your body depends for support. It is more than a simple structure. Its bones conceal and protect vital organs. Without the bones to provide shape and support, you are as formless as the Blob. A joint is the place where two or more bones meet. Joints provide flexibility to the skeletal structure. They allow smooth movement, bending and elasticity. Without joints, you would be like the Tin Man.

Keeping healthy bones and joints is essential. If you do not take care of their health, you may feel the effects grow worse over the years. What, then, is the answer to keeping your bones and joints healthy? There are a number of ways of maintaining a healthy skeletal and joint system. Doctors stress various factors in your day-to-day life. They analyze your individual problems, genetic background and current life choices. They then focus on two distinct fields: diet and lifestyle. Within these two areas are five specific ways to maintain healthy bones and joints.

Diet

You are, so the saying goes, what you eat. There are certain foods connected with healthy bones and joints. Milk, milk alternatives, milk products and green vegetables are among the list of "musts." The reason is simple. They all contain high levels of calcium. Calcium is necessary for providing and maintaining healthy bones and joints.

Calcium is one of the essential ingredients behind the growth of healthy bones. It is aptly called the backbone of your skeleton. About 99 per cent of your calcium resides in your bones. It is stored there. When your body requires more calcium and you are absorbing insufficient amounts, your body withdraws it from your bones.

Other substances you need to consider are Magnesium (About 70 percent of it is in your bones.), Omega-3 fatty acids and vitamin C. These are also essential to ensuring healthy bones. Vitamin C helps nourish healthy joints and bones. Calcium, magnesium, and other mineral and vitamin deficiencies can be corrected by diet and/or the addition of various supplements. Keep in mind, however, that the specific requirements change with age.

Rule number one, therefore, is to ensure your body obtains and maintains the correct amount of calcium and other bone-friendly vitamins and minerals. The best way to accomplish this is to follow the government food guides. These handbooks list the correct amount of the various food groups required to remain healthy. Be sure to include lots of fresh fruit, vegetables, milk and their alternatives e.g. tofu, cheese, yogurt.

Realize, however, many minerals, vitamins and other necessary bone and joint strengtheners and builders cannot work on their own. They require something to increase their absorption into the body. Vitamin D is one of the better known. It helps the gut absorb calcium. It is available naturally but you can also take it in supplement form.

Rule number two, therefore, is to include Vitamin D and other enablers as part of your diet. Vitamin D is less common naturally than vitamin C. Foods rich in vitamin D include salmon, mackerel, sardines, tuna, eel, shiitake mushrooms and eggs. Other foods such as cereal and milk are fortified with vitamin D. It, too, is available in supplement form.

Rule number three: reduce the loss of calcium. Your body loses this mineral through sweat, urine and gut secretion. Furthermore, North American diets drive out bone and joint strengthening through their high-level intakes of sodium and protein and their low-level absorption of potassium and bicarbonate. If you add more fruits and vegetables to your diet, you can reverse the trend towards bone and joint concerns.

Lifestyle

You have a choice on how you want to live your life. This extends beyond eating sensibly into such factors as smoking and drinking. The smoking of cigarettes, the intake of various drugs and the drinking of caffeine and alcohol negatively affect your ability to maintain healthy bones and joints. Rule number four is to reduce or remove these habits. Everything in moderation is the key to maintaining a healthy life with healthy bones and joints.

The final way of maintaining and even increasing bone and joint health is through exercise. Regular exercise, particularly load bearing exercise, is good for you and all parts of your body. Walking daily can keep your body fit. It will keep your bones and joints strong and supple.

The five rules or ways to follow are simple. Eat properly, stressing bone-friendly foods. Include in your diet bone enablers and strengtheners. Avoid food and substances that subtract calcium from your bones and get off the couch and exercise your way to healthy bones and joints.

Bodybuilding: Secret Template for Life Success

2009-10-26T19:42:00.003-07:00

"In the foundation of every building or house that I have built, I have a barbell plate"

These are the words of the late Ray "Thunder" Stern , a legend in professional wrestling, bodybuilding, and entrepreneurial success.(1) In fact, dare I say; in a world inundated with advice on how to be successful, nothing compares to the now out-of-print book Power of Thunder, co-written by Mr. Stern and Robert Wolff, Ph.D. In it, Ray Stern highlighted and explained his principles for success in such a manner that authentic and effectual' are the most forthcoming words of distinction when comparing it to the countless books on the self-help shelves today.

And yes, the symbolic ritual within the context of edifice development was explained. Mr. Stern, a real estate investor and pioneer of the fitness industry, cemented a big barbell plate in the foundation of the buildings and homes he developed. "I do this as a testament that anything and everything I have in life, I owe to bodybuilding", wrote Mr. Stern.(2)

But what is it about fitness and bodybuilding that can provide such a template for life success? How can the ability to make positive and lasting changes to your physique translate to practical lessons of wisdom in goal setting and achievement?

Regardless of one's personal aspirations or definition of success, physique improvement can provide a microcosmic blueprint for bringing dreams into reality. It does so with such eerie precision as to even warn us of the pitfalls of attempted shortcuts. Example: who among us long-term bodybuilding enthusiasts hasn't witnessed the neophyte muscle-builder who thinks steroids are the key to physique improvement? The fleeting benefits and oft-resulting dependence on such drugs can have detrimental long-term outcomes on even the appearance of one's physique. Expanding this observation out to context, it seems reminiscent of a life success principle from the words of Ray Stern: "Being great in whatever you do takes time. Short-term gain always equals long-term pain and don't let anyone tell you differently."(3)

Goals: The First Page in Your Success Blueprint

In order to achieve anything worthwhile, we must have a vivid internal representation of what we want. A vague idea will not generate optimal results. If we drift through life with day-to-day thoughts such as I'd like to be more muscular' or I want to lose some body fat', our odds of identifying a strategy for accomplishment and our resolve to carry it out will fade as fast as the ambiguous images in our minds. Conversely, when our goals are specific; I want eight percent body fat'; 'I want seventeen inch biceps'; 'I want a fifteen inch ratio between my torso measurement and my waistline', our chances of making these things a reality goes up exponentially. This practice can then be carried over to other contexts of your life. In fact, when you get good at setting specific goals for your body, this skill will likely be etched into your subconscious mind for effective retrieval when you need it elsewhere-career, health, relationships, etc.

A Powerful Strategy: The bulk of Your Blueprint

Nothing will extinguish motivation to achieve a goal faster than an ineffective strategy with no clue as to where to find or how to develop an effective one. In the gym, it usually happens like this: The beginner reads that he or she should work the biceps once per week. The generic routine this individual is given recommends doing some well-rounded selection of exercises for a reasonable number of sets of six to ten reps. It encourages this person to increase exercise weight when possible and to work out with "intensity" (with no real definition of this fuzzy term). Oh, and let's not forget good form; it's to be used on all biceps exercises.

But what's wrong with this picture? Well, nothing for the first few weeks. But all it takes is a slight, undetectable negative variable to throw the unsuspecting natural trainer into the clutches of a progress plateau. Maybe his or her set numbers are just slightly too high for the number of rest days provided a factor not only tied to individual genetics, but variables in weekly sleep patterns and stress levels as well. Another possibility: a reaction to unsatisfying progress leads the trainee to inadvertently train harder with the plateau having been brought on by inadequate recuperation. When this becomes perpetual, it's a recipe for motivation-sapping frustration.

The solution to this is to develop what I call a powerful strategy, not just an effective one. A strategy becomes powerful in its effectiveness when it's designed in such a way as to provide flexibility and micro-feedback. Flexibility means the structure of your workout and recovery system lends itself to small adjustments that can make a big difference. Micro-feedback means it's structured in such a way that you can easily see from one workout to the next whether you're on track to your goals. The feedback is a tool applied to the building blocks of flexibility. Any workout in which this feedback isn't observed and responded to is a waste of time. Well, only if you're a person who likes to enjoy rewarding results as opposed to going through motions.

How important is flexibility and attention to feedback in establishing an effective strategy to achieve our goals? Let's look at the words of Ray Stern in Power of Thunder: "The real winners in business, bodybuilding, sports or whatever, are those who have a big dream or goal, yet have many plans that they can use in order to achieve it."(4)

Visualization: Your Homing Device

The legendary Arnold Schwarzenegger said he visualized his biceps being giant mountains on his arms. Ray Stern wrote "Think, think, think about your goals and dreams and never stop believing"(5)

Visualization, practiced and utilized for physique improvement, is a skill of achievement that can be transferred to any area of life you'd like to improve. Even better, it becomes easy-to-use and a more effective tool the more it's practiced. Better still, when we visualize a goal and accompany that internal representation with positive emotion and excitement, our chances of reaching it go up dramatically. All this really requires is a few minutes of quiet time each day. When a window of time is used regularly to play your goals out in your mind, the subconscious will work out many of the details, even while you're sleeping. That's why this tool acts as a homing device in guiding us toward what we want.

So what specifically should you visualize and emotionalize? The very last step that will tell you your goal has been accomplished. If it's gaining ten pounds of muscle, see yourself standing in front of the mirror and on the bathroom scale with those contoured slabs of meat on your frame. If it's losing twenty pounds of unwanted fat, visualize the new and leaner you in the mirror. Maybe it's a job promotion; see your boss sitting you down in his or her office and telling you of your advancement as you feel the positive charge of emotion that this will elicit from you.

Bodybuilding and Fitness: The Ultimate Success Practice Ground

Bodybuilding, along with any type of physique improvement, represents the rawest form of merging the world of your desires with the power to make them happen. It's just you, your body, and some equipment. The results you get depend upon how well you utilize your mind and an outer strategy to mold something better than what you started with. If you really "get it" really hone in on the formula for success within this elementally pristine context you can ingrain the "success mindset" into your physiology.

When I sadly learned that Ray Thunder' Stern passed away in March, 2007, I saw a quote by his wife, former fitness model Debi Lee, that seemed poignantly revealing: " He was a very unusual man with visions and the energy and know-how to make things happen".(6)

Judging by words in his book, these are attributes that he would likely credit to his passion for bodybuilding. They are characteristics not elusive to the rest of us, should we be as observant and receptive as Ray Stern to the inherent wisdom and powerful lessons that bodybuilding can offer us.

References: (1) Stern, Ray. Wolff, Robert. Power of Thunder Wolff Creative Group, Calabasas, CA. 1994 (Page 126) (2) Stern, page 126 (3) Stern, page 84 (4) Stern, page 109 (5) Stern, page 64 (6) Oliver, Greg. Ray "Thunder" Stern dead at 74 Slam Wrestling, March 2007(Paragraph 21)

Buying Exercise Equipment At a Discount

2009-10-26T19:42:00.001-07:00

If you are like me, you like to save money!

The process of buying exercise equipment can actually save you money. In fact, it can be done without a dent in your wallet, if you know how to shop for discount exercise equipment.

There are a lot of equipment wholesalers available on the web, and that's a good place to start. There are many places where you can find discount exercise equipment. In this article, you will learn where you can get discount exercise equipment and how you should go about buying. After all, there is no reason for you to pay the regular price for equipment when you can get discount exercise equipment.

Before you decide to buy, evaluate your fitness goals, which parts of our body we want to target. There are many different types of equipment that work out a specific part of our body and these machines can cost hundreds to thousands of dollars each. Most of us want to have a complete workout, so we go to the gym, but even gyms have their drawbacks such as convenience (or rather, the lack of). If you want a full body training routine, the equipment may be expensive.

Before you buy, remember that you do not have to pay the retail price, and that there is always room for negotiation. Have you considered visiting your local gym, sports supply store, or even on the internet? There are many bargains as long as you know where to look.

The main reason deals are available, is that new equipment comes along all the time, and it is not necessarily better, just better designed! The faster new exercise equipment becomes available, "late" models will be offered as discount exercise equipment. Older exercise equipment work as well, sometimes better than recent models, which tend to be more dependent on additional, sometimes unnecessary components that add glamour. For instance, a new model treadmill may have an adjustable chest strap to monitor your heart or even built in cooling fans on the electronic panel, whereas the discount exercise equipment may not.

Once you have figured out exactly what kind of discount exercise equipment you want, you need to do your research in the different models and the average prices of both discount exercise equipment AND retail priced exercise equipment. The reason being that even though discount exercise equipment is lower than the retail price, you still might not be getting the best deal you can get.

If you surf the web to make a purchase like many individuals do these days, my advice is that you visit your local sporting goods store and try their goods to get a feel of which equipment you like. The key is to narrow down your selection to a specific make and model. Once you finish this task, everything else is easy Just browse the internet for which places are offering that exact model at a price that fits within your budget.

One last word of advice: refer to a source that offers comprehensive reviews on exercise equipment, so that you can read about different types of exercise equipment before you buy. Never rush with your purchase decision.

Body Sculpting for Moms Without Time

2009-10-26T19:41:00.003-07:00

When it comes to body sculpting for moms, there are a lot of obstacles standing in the way. If you have a new infant, you have more responsibilities on your mind and less time to do them in. Add in the fact that you probably aren't getting enough sleep and exercise becomes less and less of a priority. But in order to maintain your health and fitness levels, you may want to follow some of these body sculpting for moms' tips that will help you squeeze in exercise even on your busiest days. All you need is a little imagination (and if you have older children, they can join in too).

The main ingredient for body sculpting for moms is finding exercise equipment that's all around you. You want to focus on finding things that will add resistance to your daily chores, adding a workout without your having to even change into athletic shoes. For example, your newborn is a great piece of free weight equipment whenever you lift them up and down. As they grow older, they become heavier, adding even more resistance. You can also use ordinary objects to help create a body sculpting routine i.e. soap cans, milk jugs, grocery bags, etc. Look around for things that you can lift and move in order to add some tone to your body.

Next, you will want to find ways to add more movement to your days. Body sculpting for moms can include lifting toys off the ground and then placing them back, lifting them up again and then placing them back adding up to more calories burned. You might also want to take the stairs whenever you can to help increase the sculpting for your lower body. Playing with your children can be a body sculpting experience too when you lift them and move them or when you actually play interactive games that require running or moving.

To further increase your time for body sculpting for moms, you will want to look for someone to watch your children when you do want to workout in more standard ways i.e. fitness videos, online routines, etc. Have someone watch your children even when you're in the same house. This will allow you to go check on them if anything happens, but you can still workout without being interrupted. There are also many fitness centers that will watch your children if you are attending a class at the location. Body sculpting for moms doesn't have to add stress to your day when you simply find new ways to increase the fitness in your life. By using objects from around the house, playing with your children, or attending a fitness class, you can maintain or improve your fitness all without missing a beat of your child's life.

How to Choose the Best Fitness Program for You

2009-10-26T19:41:00.001-07:00

Many people do not know where to begin when trying to start a fitness program. The search for an adequate fitness program can sometimes feel frustrating, because there are many different kinds of programs, and a lot of them contain conflicting information!

There are a few basic guidelines to follow when searching for a quality fitness program. Every fitness program should incorporate a few standard things.

The first thing a good fitness program will include is weight training. This may be accomplished by the use of large machines, barbells, or simple handheld free weights. Some people have also found that alternative types of resistance training, such as resistance bands, work well for their specific fitness program. The important thing is that there is some type of resistance training in your fitness program. Using weights even just a few times a week within your fitness program can increase your overall health, including bone density. Also, lifting weights as part of your fitness program increases your bodys muscle mass. This means that you will replace fat with muscle. Muscle is more attractive than fat, and takes up less space. It burns calories even while you are resting! These are just a few reasons why a weight-training regimen should be included in your overall fitness program.

The second thing you should check for in a quality fitness program, is a good amount of cardiovascular exercise. This is simply any exercise that increases your heart rate and keeps it elevated for an adequate amount of time. There should be at least twenty minute of cardiovascular exercise in your fitness program three times a week, and this is a minimum for any fitness program. Bicycling, fast walking, running or jogging, dancing, aerobic classes, etc. are all examples of cardiovascular exercise that could be incorporated into your fitness program. A fitness program should include this type of exercise because it is excellent for your heart and overall bodily health. However, another benefit of adding it to your fitness program is that it burns calories, which, in turn, helps you to lose weight.

Finally, any good fitness program should begin and end with stretching. This is a way to ensure that your muscles and ligaments are well taken care of throughout your fitness program, and stretching also has an elongating effect.

Any fitness program that includes these three things will be a fitness program you can feel positive about beginning. Its always a challenge to begin a fitness program, but if you stick with your fitness program past the first few days and weeks, you will begin to look and feel better than ever.

Finding Quality Online Body Sculpting Programs

2009-10-26T19:40:00.003-07:00

There are so many online body sculpting programs available, it can be overwhelming when you first do a search. You see ones that are tailored to certain body parts, others that focus on creating certain body types, etc. With so many choices, you need a way to discern which programs are safe, which programs are effective, and which programs are enjoyable. After all, online body sculpting programs are only going to work if you do them why not have a little fun too?

Before you can begin any online body sculpting programs, you need to be assured that these are safe for your body. Getting injured is not supposed to be a part of any well-rounded program. While you can expect some soreness after exercise, the exercises should be designed to challenge your muscles and not overstrain them.

You can determine the safety of a program by looking at the credentials of the person who as designed it. These credentials should include being a fitness trainer or being some sort of physical health professional (i.e. a physical therapist). The person needs to be knowledgeable in how the body moves in order to give you advice in how to move it. While online programs can certainly be created by non-fitness professionals who profess to be certified, having those credentials listed is a good place to begin your fitness program search.

In terms of effectiveness, this is more of a grey area for online body sculpting programs. You can't really be sure if the program is effective until you try it, but you want to know if it is effective before you start what a conundrum. To help you determine the effectiveness, look at the muscle groups that are targeted. If the program focuses on the major groups of muscles in the body legs, arms, and torso you can make a reasonable assumption that the program will be effective. But in order to create the results you want, you will need to follow the directions precisely.

Fun should be a part of all online body sculpting programs because you're not going to have the personal interaction that you might in a class or personal training setting. Look for programs that utilize martial arts moves or dance motion to help you have more fun when you workout on your own. You might also want to look for programs that continuously change in order to keep things from getting too boring when you're on a long term workout plan. Choosing the best online body sculpting programs requires that you take some time before you grab your free weights and get started. You need to look at safety, effectiveness, and the fun factor before you commit to any program. By combining all of these, you're guaranteeing that you're going to get the results that you want without becoming injured or bored.

Dieting and exercise - a natural marriage

2009-10-26T19:40:00.001-07:00

Diet and exercises are indeed a natural marriage. To lose weight successfully and maintain your new look it is very important to not only have a healthy diet but exercise as well. Sadly many people do not understand this and this makes their weight loss programs not only hard to achieve but almost impossible to maintain.

Some people think that they can eat any unhealthy food and then just burn it off at the gym, but in reality this is not the best way to lose weight. Your body needs proper fuel to function, especially with the quite strenuous workouts that are necessary for weight reduction. It's simply pointless to work out when you're feeding yourself junk food. What's the point of trying to get fit on an unhealthy diet.

In fact exercising in this way can be bad for your health. If your body does not have adequate nutrition you will find exercising difficult and experience quite a bit of discomfort. This can be a large factor in your giving up and abandoning your goals of weight loss.

Others rely solely on diets to reduce weight, but this will not be truly effective in the long run. It is true that diets do help you lose weight initially, but when you have lost those pounds and return to a normal diet, what happens? That's right... the weight come back... with a vengeance. It will be a waste of your hard work, and you'll end up feeling worse than ever. This can lead to added stress and affect your mental and physical health.

In the real world, it's a combination of diet and exercise that will help you achieve your fitness goals. Here is how they work. A diet takes care of fuelling your body the right way. In that when you diet you will cut out junk food and reduce fats, sugars, and carbohydrates. These last 3 categories of foods are the ones that are high in calories and when eaten in excess these foods will often lead to weight increase. Cutting down these foods will help you lose weight. Regular exercise will help you burn calories and also help you to reduce weight.

When you use both methods, you'll lose weight more quickly. Here comes the main issue... maintaining your weight and fitness. The question to ask yourself is... what happens to your weight when you stop your get-thin-fast diet? An exercise routine helps to burn calories and maintain an optimal weight. As you can see exercise is a double-edged weapon against obesity. It helps in both reduction and maintenance.

As you can see diet and exercise are both a vital part of your weight loss plan. When you use both diet and exercise you will be setting yourself up for success. Once you utilize these two powerful weapons against obesity, you will be successful in your weight loss program and feel better both mentally and physically.

5 Top Tips to Get the Most Out Of Your Treadmill

2009-10-26T19:39:00.003-07:00

Ensuring you stay fit and healthy involves not only eating well, but also exercising regularly. Treadmill training is becoming an increasingly popular way to ensure you stay in shape, take your fitness to the next level or even just ensure that you keep your heart healthy. Whether you use a treadmill at the gym or you have one at home, using the tips provided in this article will ensure you get the most out of the time you spend on a treadmill.

Set Targets

Target setting is one of the most integral parts of success without targets it is hard to ensure you get the most out of anything. When setting targets you need to be careful to be realistic, if you aim too high you will end up missing your targets and feeling demoralized to the stage that your success will come under jeopardy. One great way to ensure that you always stick to your targets is to increase them in increments as your fitness improves. So for example, if you start off doing 10 minutes a day, then you could gradually increase that by an additional 2 minutes at a stage when you feel capable.

Keep Hydrated

When working out staying hydrated is important for a number of reasons, not least your general health but also as a means of ensuring you can push your body to new levels. Although staying hydrated is important, like wise drinking too much could leave you feeling bloated and lead to cramps. You should always have a water bottle beside your treadmill as you exercise and try to take drinks regularly in small amounts.

Warm Up

If you usually run at a speed of 10km per hour peak then simply going on the treadmill and starting off at this pace is not the best approach to take. You should start off at a gentle walk, build into a fast walk and then into a jog or run. Without warming up your muscles do not get a chance to warm up and you may run the risk of straining yourself.

Push Yourself

To ensure you get the most out of your treadmill training it is best that you push yourself towards the end; just before your warm down. For example, when you reach the end of your training session you should up the pace and see how long you can go for. This burst of anaerobic exercise will help to increase your stamina and will ensure you push your body to the absolute maximum level that it can take.

Warm Down

When working out on a treadmill it is important that you work down towards the end. One great way to do this is gradually slow down the speed that you are doing by in increments over a 5 minute period. Without doing a warm down you may find you will feel strained and recover from exercise slower than you otherwise would.

A Bodybuilding Back Routine Day

2009-10-26T19:39:00.001-07:00

May 14, 2007 - It's competition time! Get ready for a killer back routine day in the life of a pre-contest bodybuilder.

A tale of stacks and carbs - Two weeks out from competition:

4:30AM-Kick-in-the-chest! I rip the covers off and swing my arm over to turn off the fan that has been sucking the moisture out of my brain all night. There's got to be an alarm tone that won't induce a mild heart attack every morning. It takes a minute of clutching my chest to make sure my heart doesn't make a run for it. I can never figure out if I am going to sleep in a pool of sweat or have cold chills all night, I usually know half way through the night if I have to flip my soaked pillow. It has become an adventure to make it to the bathroom with my eyes glued shut from dehydration.

In truth I cant wait to wake up because between the crazy dreams from the stack and my growling stomach. Wake up time is an end to the 360 flips I do all night. I get to have breakfast. The thought of three shredded wheat biscuits and 4.6 oz of chicken is a touch of heaven in this cruel land of depletion. I just need to make it through morning cardio first. That means a stack to get rid of the jitters and a liter of water to unstick my tongue from the roof of my mouth. I enjoy feeling full for about ten minutes after breakfast, and waiting another two and half-hours to calm the gremlins again.

I can tell this is going to be one of those days where I get to spend 45 minutes of treadmill time watching leg press lockouts and coffee pot seminars at the water fountain. Wow, these people really enjoy their social outings. Shmucks.

Isn't this special? I hope someone decides to do stretches on the back hyper machine again, just so I cant bring in my lower back in time for the contest. Nice, now that Mr.Buttercup in the corner is all loosened up on the back hyper, I can warm-up myself.

9:00 finishes off my first client of the day and now its home to eat and take a nap before I phone Jay "the freak" Riddell to make sure we are still on for back today. He's six weeks out from provincials and we're pushing hard. The phone call confirms it, 11:30, parking lot of Mac's by the L.R.T. in downtown Calgary. Sounds like the callout for S.W.A.T. Time to drop my second stack of the day and put a liter of distilled water down range.

Doesn't seem to matter how much of this stuff I drink, it feels like I got sand in my eyes every time I blink. The training pace has picked up so much that we don't have time to grab water any more. It's almost tempting to lick the sweat off the bench so I can swallow.

"Hey Ray", huh? There's that little evil voice again. Keeps saying I need extra carbs today because I'm looking flat. I hate that guy. Every time I start to lean out this voice decides to put up residence in my head. He gets really loud and annoying about 11:00 at night when I want to sleep. Usually something like, "Don't you need an extra ounce of beef with those veggies so you don't go catabolic during sleep?" Like I said: I hate that guy.

Heading down town now to get Jay, that is if this creeping pedestrian will ever get his sluggish, overweight butt off the cross walk. Bet you he enjoys his donut every morning, just two more weeks Ray and I get all the treats I want. I think the diet is kicking in nice now; I sit at stop signs, not just lights, waiting for them to turn green, hmmmm. Every day of crankiness is another percentage of body fat though, so it's worth it. There's Jay now. This is hilarious; I don't think he even knows where he is. He looks like a drunk trying to act sober. Better honk the horn or he will walk right by. Braaaaamp! Yeah! " Hey there! Good morning sunshine!" Life is always much more fun when someone is suffering as much as you are.

I guess all us meatheads are all a little jaded and off some way. Misery loves company. I should be pumping up mentally for the workout, but all I can think about is the half a deck of tomato and basil rice cakes I get after back. My "bad" for the day. Jay jumps (well more of a climb, crawl combo) into the truck. We exchange a couple grunts and other one syllable greetings and we're off to do some damage.

To keep Reading Look For Part 2 Under The Same Title.

Designing Your Own Body Sculpting Workout Plan

2009-10-26T19:36:00.000-07:00

A body sculpting work out plan can be hard on your body. By using intense resistance exercises and multiple repetitions, you can define your muscles, tighten any loose' areas, and reshape your figure. But all the information you find on the internet and in magazines may have you wondering if it's even possible for you to find one body sculpting work out plan that will work for you there are just too many choices out there. In truth, you can design a body sculpting plan that will work for you.

Here's how: When you want to create your own body sculpting work out plan, you need to look at what your body needs. Are you looking to add muscle tone or are you new to exercise altogether? Once you determine your goals, you will be able to create a plan that's custom-made for you.

Make a list of all the goals you want to achieve with this fitness plan and then consider the following body areas you can target:

Upper body Abdominals Lower body

While you may have certain areas that need more toning than others, you will want to create a body sculpting work out plan that includes all of the major areas of your body. This allows you to have a balanced look instead of creating a body that's toned in some areas, but not in others. And it's also good to note that spot reducing is not possible. Trying to reduce the size of your thighs is not something a body sculpting plan can do necessarily possible, but when you increase the muscle in your arms and torso, your thighs can look thinner in comparison as well as be tighter from your fitness work.

There are seven exercises that every body sculpting work out plan should include:

Basic abdominal crunches Pushups Shoulder presses Bench presses Squats Lunges Calf raises

While these exercises might seem too simple, they are simply the most effective choices for a beginning plan. As you progress, you can add more exercises to the routine or reconfigure the routine entirely. After all, why make your body sculpting work out plan more complicated than it needs to be? To make your body sculpting work out plan effective, we sure to workout out certain muscle groups every other day. For example, you should workout your upper body one day and the lower body the next. Or you can do all of your exercises on one day and then rest the day after. You need to include this rest in order for your muscles to repair themselves and be ready to work hard the next time.