Friday, September 12, 2008

GET RIPPED FAST!!

It is very difficult for someone to lose body fat and it can be very frustrating as well. In the end however, it is all worth it. For example, if you want abs, you can do all the work in the world while you're at the gym to get them, but they will never show if they are covered by body fat. While dieting or losing weight, it is often times tempting to eat that which we are not supposed to eat. I have discovered a way of helping with this problem. Next time you see something that you want but can't have, tell yourself that it is no good anymore. Make believe that it went bad and you don't even want it or that it has a weird taste to it and you think something's wrong with it. This has worked for me time and time again! Try it and let me know how it works.

1. Eat 5-6 small meals per day - The traditional three meals a day simply won't do it for burning fat. Every time you eat, your metabolism kicks in to start burning what you've eaten and you begin to break it down instantly, taking everything it has to offer, from energy to nutritional content. While eating only three meals a day, your metabolism has time between meals to slow down. This is not very efficient for burning fat. Your goal here is to keep your metabolism going and burning as much fat as possible. This is done by spacing your food out to 5 or 6 smaller meals a day, or by eating approximately every 2.5-3 hours. This is not to say eat like a horse 5 times a day, it means simply, to have your three meals, but to eat something small and extra in between. The advantage of this is two fold. First, it keeps your metabolism going, and second it will allow you to be less hungry during your next meal, in turn causing you to desire less food. Often times it is not practical to prepare yourself a meal in the mid-morning or in between your regular meals at any time. Using protein bars can solve this problem. You can get them right here at the Bodybuilding.com store. Make sure that the one you choose however is low in carbohydrates and high in protein. For this reason, I do not recommend the Power Bars brand, but rather the brand Pure Protein bars. These are high in protein content and lower on the carbohydrate end of the scale.

2. Drink Water - The importance of drinking water is often overlooked. Your body is 70 percent water, and so it should be treated that way. Give it what it needs. Water is essential when dieting or losing weight. It helps you properly utilize all of your nutrients that you take in through food, which is essential when dieting. You need every nutrient that you take in or what's the sense of eating? It will help you transport the nutrients efficiently into your cells and determine how your cells use them. You need them to keep your health and to keep putting on quality muscle. At the same time, it will help you efficiently eliminate wastes while flushing all toxins out of your body to make you even healthier. Also, it will help make your skin more elastic like so that while your putting on quality mass with my first article, you can avoid getting stretch marks all together. It will improve your complexion. Also, water cushions joints. This is important because while losing body fat, you will also lose some of the fat cushion that helps protect your joints. Drinking plenty of water will help you avoid injury.

3. Eating Before Bed - Eating before bed is not a wise decision. While you are sleeping, your metabolism slows down. It is for this reason and this reason only that you do not want to eat within 3 hours of going to bed. The food that you eat will possibly be stored as fat because your body will not be able to burn it off completely. Think about it, you are going 8 or more hours without giving your body anything to keep it going anyway, so the danger is two fold. Avoid it whenever you can and you won't regret it!

4. Cardio - Cardiovascular exercise is perhaps one of the most important keys to losing weight. Your diet could be the best in the world, but it will never reach it's fullest potential without cardio. For best results, you will want to do your cardio at least 4 times a week for at least 20 minutes at a time to start with. Each week, you could maybe increase your cardio time by 5 minutes until you get yourself up near 45 minutes a session. The best time to do your cardio session is when you first wake up in the morning, before you eat anything. The reason for this is because when you wake up, your glycogen stores are low, so your body will begin to burn fat quicker than if it had to burn all of your carbohydrates up and then start working on your fat. However, it gets more complicated than this. While doing your cardio, you want to reach a target heart rate of 65% (most efficient fat burning zone) of your maximum heart rate. To determine this, subtract your age from 220 and multiply it by 0.65. This is how many beats per minute that you want your heart pumping out while you exercise for the whole session. This is not as complicated as it sounds. Here is an example. If you are 16 years old, like me then you would subtract 16 from 220. The difference is 204. Now multiply this number by 0.65. The answer would come to 132.6, rounded off to 133. This is the ideal number of beats per minute that you want when doing your cardio. That means you want your heart to be beating 136 beats every minute during your exercise session. This is the ideal fat burning zone while you do your cardio. You can measure it by stopping every now and then for a short 10 seconds only and count how many beats during those ten seconds by taking your pulse (use a stop watch). Then continue your cardio. Eventually you will be able to tell where you are at as far as beats per minute go.

5. High Protein - Keeping your metabolism going and burning fat efficiently while retaining as much muscle as possible is dependent on taking in a high amount of protein. Your body will burn carbohydrates first, because this is your main energy source. Once it runs out of carbohydrates, it will begin to use your fat as fuel. You don't want your body dipping into your hard-earned muscle to use as energy. It is for this reason that it is of prime importance that you eat as much protein as possible while losing the weight. It will keep your metabolism moving! This is why I recommended the Pure Protein bar in key 1 above. It is low in carbohydrates and high in protein content.

6. Lower your carbs - Without lowering your carbohydrates, your fat loss will be minimal at best. Lowering your carbohydrates will keep your body burning mostly fat all the time. Since your body burns carbohydrates first, then fat, it will have no carbohydrates to burn and begin burning fat immediately. The trick with carbohydrates is that you want to consume most of your day's carbs with breakfast. When eating breakfast, you want a combination of protein AND carbohydrates to give your body a jump-start for the day. Also, this will supply you with enough energy to get through the day.

7. Take a multi-vitamin - When dieting, taking a multi-vitamin will keep you strong and healthy. Since you are changing your eating habits in one way or another while dieting, you want to make sure you are getting in a good amount of your essential vitamins and minerals. A good multi-vitamin that I recommend is Centrum. I use it every day, and I can feel myself being healthy when I take it. Or if I am sick with a cold, I can almost feel myself starting to get better after taking it.

Extra Keys: - To prevent yourself from over eating and eating what you don't really need, wait 15 minutes after eating to see if you really want a second serving. Your body takes approximately 15 minutes to know that it's full.

-Get plenty of sleep. Sleep will provide you with energy the next day, which is vital while restricting your carbohydrates. Make sure to get at least 8 hours of sleep a night. Try for 10 especially if you're a teenager.
- Don't be afraid to eat plenty of fruits or vegetables while trying to lose weight. Just make sure that it is not completely and utterly high in carbohydrates such as baked potatoes. But don't hesitate to have an apple or an orange with breakfast, or some green beans with dinner.



Thursday, August 14, 2008

Building Muscle is Very Important For Weight Loss

When most of us think about building muscle we do not correlate with weight loss. Instead we have vivid pictures of huge steroid induced muscle heads that look like they are strong enough to bend a car in half yet not flexible enough to lift their arms over their heads.

The truth is in order to lose weight we need to build muscle. Muscle requires energy in order to move and function on a daily basis. The more muscle that you have the more energy your body will need. Unfortunately it is biologically impossible to add more muscle cells to your body. You are given a certain number of muscle cells and that is it.

Since you are only given a certain amount you can see the importance of making sure you keep the ones you do have and make them stronger and healthier. Building muscle is not the means by adding muscle cells, which I have already stated is impossible to do, but is the process of adding muscle volume.

The process of adding muscle volume is the means by which we make our muscle cells larger. Now before you freak out and picture yourself to be some huge bodybuilder, without other factors such as steroids or high levels of testosterone your muscle cells will get larger but only up to a certain point. Ladies do not panic you are not going to look like a guy, as women will tone up with quality muscle definition as opposed to packing on size which is what men do.

Since muscle requires large amounts of energy in order to function, it goes without saying that larger muscle cells will require even more energy. So the goal is to create a more "volumized" muscle cell. Ok I made that word up, but you get the point.

You can easily do this by implementing a quality nutrition plan where you eat six meals each day or about one meal every two and half to three hours with each meal consisting of equal portions of protein, carbohydrates and green vegetables. Your intake of protein should be one to one and half grams of protein per pound of lean body mass. This will ensure that your muscles will receive the adequate protein it needs to rebuild after your workouts.

Your workouts should consist of cardiovascular activity of no more than 20 minutes per session three days per week on the days that you are not using weights. Your cardio should be short but extremely vigorous.

Your weight routine should be every other day and last about thirty-five to forty-five minutes with every muscle group being hit with one exercise of eight to twelve reps and one to three sets.

That is basically it. Continuing to follow this process and you will easily shed those unwanted pounds, increase your muscle volume and become a healthier new you in no time.

Just remember you should get a complete physical from your family physician prior to beginning any type of fitness or nutrition program.


Saturday, August 9, 2008

How to Get Ripped Fast

This is definitely something everyone is asking about, "how to get ripped fast".

If everyone knew the right way to getting ripped fast then we would all be walking around with great muscles to show off! But many go about getting ripped the wrong way.

It's all about the correct weight training, right nutrition and aerobic exercise. So do you want to get ripped by this summer? Then follow these steps.

Who are you?

First you have to see where you are at, and you can only fit in one of these two categories: Skinny Guy or Big Guy. You are either the skinny and need to build muscle mass or you are the big guy with no muscles.

If you are the big guy then you need to start a fat loss diet. On the other hand the skinny guy needs to add muscle mass. Don't try to do both at the same time; you have to take it one step at a time if you are seriously interested in getting ripped fast.

Weight Training for the Skinny Guy

This is what you have to focus on:

- Have a workout that is 45 minutes or less
- Do compound exercise
- Increase the amount of weight you life every 2 weeks
- Only do 1-2 reps of each exercise
- Focus on training one body part per day, arms, chest, back, legs etc.

Weight Training for the Big Guy

- Train for about an hour
- Focus on isolated exercises
- No need to add weight, keep using the amount of weight you are use to lifting
- Focus more on each muscle group and divide your body part workouts over the week.

Nutrition for the Skinny Guy

- Eat 15 times your body weight in calories for fast ripped muscles
- Take at least 2 grams of protein for each pound you weigh
- Start using nutrition drinks
- Eat big breakfast
- Eat good whole foods and fats (oatmeal, bread, potatoes, rice etc)

Nutrition for the Big Guy

- Eat 10 times your body weight in calories to stat shedding of the pounds
- Take at least 1 gram of protein for each pound of lean muscle you have.
- Only eat healthy fats such as peanut butter, avocado, flax oil etc.
- During your workout drink liquid carbohydrates
- The only carbs you should be eating should be from vegetables and fruits

And to finish, skinny guys should avoid cardio as much possible, you only need to do cardio workouts 2-3 times a week for just 20 minutes. Also never workout on an empty stomach, this is a killer. Many guys just workout without eating properly beforehand and notice no muscle gain.

Big guys, cardio workouts are a must, do your cardio after you lift weights. Mix up your cardio workouts intervals as well. And in this case, since you want to lose fat it is ok to do cardio on an empty stomach, but don't starve yourself! Use protein drink moderately to avoid muscle loss.

Now you know how to get ripped fast, so go and start getting ripped!




Wednesday, July 2, 2008

Can You Have That Beach Body You Have Always Wanted?

Is there a way you can get washboard abs, a healthy body and be fit for life? Yes. But it takes dedication and hard work. There is a lot to consider when planning on getting into shape. First, what is your body type? Do you lose weight fats but not build muscle, or does it take months to shave even one pound? Second, time, how much time are you willing to spend at the gym or exercising in order to achieve your goals? What kind of results are you expecting? If you're planning on losing 30 pounds this week and only go to the gym twice you're setting yourself up for a large disappointment. Third, diet, I don't mean go on a diet, or drastically change your diet, or sign up for some crazy Slim Fast plan, but there are some special considerations you should take into account when planning on getting healthy. By the end of this article you're going to learn the effective way to apply all of these variables to help you achieve your goals.

1. Body type. What are you? If you find it hard to lose weight and slim down, running miles and miles on the treadmill is not for you. I would recommend strength training. It's best for your body type. If you can spend some time learning the proper technique, the last thing you want to do is lift weights improperly. For a good idea of a weight program. I would recommend spending about an hour in the gym working your full body for a few weeks and then when it's in better condition, start to isolate muscle groups, I feel chest-back, arms-shoulders, and legs core. If you're the person who never gains weight but you're looking to build some muscle mass, stop all cardio! Switch to weight training as well. Along with an increase in calorie intake.

2. Time. Don't waste it. If you've committed yourself to an hour at the gym, don't spend your time talking to the girls or planning what to do next. Go with a plan, with an itinerary of the exercises you're going to do. Don't waste too much time resting between sets, 60 seconds to 90 seconds is all you need to build real strength, 2 minutes if you're just trying to bulk up. Also plan your time at the gym, when you're going, get in the mindset of going, get excited about the gym! It should be fun.

3. Diet. What should your diet look like? If it consists of Big Macs and curly fries, you're making a mistake. The ideal diet is one full of meals you cook for yourself every day, with a portion of protein, carbs(veggies), and fatty foods. I would recommend Chicken or fish. They both have low calories and the ability to fill you up. An example of a good meal is: 8 oz of salmon (high in omega 3 fatty acids) 5 oz of broccoli, you can top the salmon with an Asian nut blend for some health fat.

In conclusion, the road to life is filled with ups and downs, after about a month of consistency you'll have results, but you may hit a wall, just keep working, follow your plan, and don't lose heart, results will come with time. People don't get their perfect body overnight. It takes hard work and persistence. Learn what is best for your body and keep at that. With all the different trend diets out there don't get caught up in tricks or promotional diets.

Thursday, June 26, 2008

Quick Tips to Boost Your Metabolism

There are a lot of people who would give a lot to increase their metabolism. Having a high level of metabolism enables one to maintain burn fat and lose weight fast with the least amount of activity. Metabolism is the rate by which the body produces and consumes energy and calories to support life.

There are several factors that affect the metabolism of a person, such as the amount of muscle tissue, the frequency of the meals one consumes, genetics, stress levels, personal diet and activity levels. Metabolism slows done due to the following: loss of muscle because of not enough physical activity, the tendency of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and the decrease of physical activity that comes naturally with old age.



Here are several ways to fire up one's metabolism:

1. Build up on lean, mean body mass. It is only natural that metabolism decreases along with age, but it is possible to counter the effects. The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat. So it goes without saying that exercise is essential. Build strength and resistance by working out at least twice a week, preferably with weights. Do easy exercises in between workouts. Simple tasks such as walking the dog and using the stairs in place of the elevator can already take off calories. The key is to match the amount of eating to the amount of activity one has. Here are some guidelines in getting the right exercise:

For strength training

-Increase the amount of repetitions of a particular exercise.
-Add the level of resistance
-Utilize advance exercise techniques if possible

For cardiovascular training

-Insert intervals between exercises
-Perform cross-training and combine the exercises
-Add up on resistance and speed


2. Eat breakfast. A lot of people are ignoring the fact that breakfast is the most important meal of the day. Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Metabolism can slow down considerably if breakfast is taken during mid-morning or if one waits until the afternoon to eat.

3. Avoid sugar. Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood-sugar. Additionally, progressive execerise 2-3 times a week should be in order to stabilize blood sugar.

4. Eat spicy foods. Hot cuisine with peppers can increase metabolism.

5. Sleep more. According to research, it is riskier for people who do not get enough sleep to gain weight. Also, muscles are regenerated during the last couple of hours of slumber.



6. Increase water intake. Water flushes out toxins that are produced whenever the body burns fat. Majority of bodily functions involves water, and lack of water causes the body system's operations to decrease its speed, and produces unneeded stress as a result.

7. Eat smaller meals. It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.

8. Never skip meals. People tend to skip meals in order to lose weight, which is a big mistake since it slows down metabolism.

9. Plan meals in detail. Always prepare the right amount of food to be consumed at the designated intervals. Do not commit the mistake of eating meals in sporadic patterns.

9. Ditch the stress! Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism. Also, people tend to eat excessively when stressed.

10. Guzzle up on green tea. It can be used as a substitute for coffee. Tea has the ability to stimulate metabolism, and unlike coffee, it has no undesirable side effects when too much is consumed.

11. Include more energy foods in the diet, such as fruits and vegetables, beans and whole grains.

Achieving the desired body weight is never impossible if one has the determination and patience needed to stabilize the metabolism level, which plays an important role in weight loss. A person needs to realize that eating right and working out is not just a passing fancy, but a way of life.

Sunday, June 15, 2008

Importance of Warming Up Before Exercise



Since a lot of people are involved in physical exercises, it is imperative that the importance of warming up before any strenuous activity should be discussed. Many have repeatedly ignored going through the warm up stage before working out, not knowing the consequences in doing so.

Why warm up? Several changes takes place in the body once physical activity is initiated. A person's respiratory rate, blood flow, and oxygen and nutrient levels delivered to the cells increases. The rate of increase should be regulated in a steady pace to prepare the body for the physical stress that exercise will demand. If one foregoes this priming procedure, the body will function less efficiently and the workout will produce less quality results. Warming up preps up the nervous system, heightens mental awareness and alertness, and loosens up joints and muscles to make them less prone to injuries. Warm ups jump starts the fluid located in the joints, minimizing the risk for wear and tear of the muscles. It gives the heart a suitable period to adjust and pump up blood and nutrients into muscles.

This is vital for older people, since they have tissues that are less supple; they have joints with less fluid, and weaker hearts. Sudden exercise can produce heart attacks to older people.

How does a person warm up properly? Initially, it can be done in any procedure that enables the heart to beat faster. One can simply walk and jog, or if a cardiovascular equipment is available, such as rowing machine or a bicycle, it can be utilized. Start at a gentle pace, and then slowly increase the pace until heart beat rate increases and the body temperature rises. It important to note that the pace should be in accordance to one's current fitness level, where the activity will leave the person energized and not exhausted.

After working up a light sweat (suggested time is 3-5 minutes, longer if the person is working out in a cold environment) one should do dynamic stretching. Stretching helps in developing overall flexibility, particularly in the spine, shoulder, and hip areas. The kind of stretching depends on the type of activity a person plans to engage to. For instance, if one is about to play sports, the recommended kind of stretching would be the ones that mimics the movements that will be done in the court or field. If one is about to do martial arts, light sparring can be done in the quarter of the normal speed, or just simply do the movements in slow motion. Be certain that the major muscles groups are stretched for 8 seconds minimum. It is necessary to remember to keep feet moving or do leg exercises whenever the upper body is stretched to keep prevent blood from pooling in the legs. Remember, one should only do stretching if the muscles are already warmed up. Do not bounce while stretching. It leads to a contraction that can result in muscle tear or pull.

For weight-lifters, this is what should be done after the initial warm up. Load the bar with about 50-60% of the heaviest weight to be done for the session and perform the number of repetitions that will be done for the heavy sets. For the second set, the weight will be increased to 80%, then eventually to 90%, decreasing to 2-3 repetitions. Afterwards, rest for about 30 seconds, then repeat the steps. After this warm up, one can now proceed to the heavy lifting for the day. The advantage of doing the procedure is that the heavy sets will feel less daunting and can now be performed with considerably less stress.

After warming up and proceeding to the main workout, it is equally important to cool down. When a person suddenly stops exercising or lifting weights, blood gathers in the muscle and oxygen is blocked. When this happens, a person runs the risk of having a heart attack. So cooling down should have the same importance as warming up.

Exercise is good for the health. Everyone is encouraged to pump it up, just remember to remember all the necessary precautions not only to maximize the workout, but also to stay safe and healthy.

Exercises Fitness

Have you ever felt tired and stressed out from work and by the time you get home you see your three children running towards you asking you to play basketball with them? You refused and promised them that you will after you take you rest.

Instead of disappointing your children, why not say, "yes" after all? You will be surprised by the amount of energy you will have after that 30-minute activity.

Did you know that by exercising at a moderate pace for only 30 minutes, you would feel a lot better, mentally? It has been proven that this improves the appetite and sharpens your style in problem solving. Not only that. You will also feel that it is easier to sleep at night if you do moderate exercises even for only 30 minutes every day.

What are the benefits of regular exercise? It promotes self-discipline and has a positive impact how you perceive life. Exercise helps in lifting your spirits and getting you out of any depression. For first timers, it can be done for 15 minutes for 2 to 3 days a week. You can increase the time you spend once your body gets tuned up for it.

DON'T you ever force your body! If you get hurt, then stop. You can take a break from exercising for a few days and then you can start again but you need to start from day 1.

Here are some moderate exercises you can do and enjoy:

1. Do the Walking. Make use of your surroundings. You can walk your dog, with your partner or child. Encourage your family to do the walking exercise daily and you will find yourself burning calories while enjoying the surroundings and getting enough sunlight that is also good for your body.

2. Discover the wonders of Yoga. Yoga is one effective exercise that energizes not only your body but also your soul. You may want to learn even the basic yoga positions that are not too complicated but proven effective. A five-minute yoga exercise can perk you up and recharge your body with the energy you lost for the whole day. You relax and at the same time you stretch!

3. Engage yourself into sports. Play basketball, football, baseball, tennis or badminton. Many doctors have recommended sports as an effective way to stay fit and healthy. Sports can also be done in moderation. Do not take it seriously. Shooting basketball with a friend is one moderate exercise that is also considered a sport.

4. Join exercise programs at work. If you still do not have exercises programs at work, then why not start it? You can talk to your boss about it and start with your colleagues. You do not only lose calories but it is also one good way to bond with them. This can be done 30 minutes, 3 times a week.

5. Exercise while doing household chores. Gardening, raking leaves, lawn mowing, doing the laundry, vacuuming and car washing are effective moderate exercises at home. Make use of these chores to sweat and burn calories. Instead of using machines and gadgets to perform these chores, why not do it with your hands and lose some fats?

Making exercises as part of your daily routines will surprise you of how much calories you will lose. Doing these moderate exercises of the same amount every day can burn 150 calories up to 1,000 calories a day!


The 24 Hour Fitness Path

The Twenty Four Hour fitness center is like your one stop shop to everything about fitness and your well-being. Imagine it as the Walmart of the fitness industry. Twenty Four Hour fitness centers are located in a number of areas in the state. All of them have equipments which cater to weight training as well as cardio vascular equipments. A variety of fitness gear is also available. Twenty Four Hourfitness centers all have locker rooms and – believe it or not – baby sitting accommodations. Over all, the Twenty Four Hour fitness center is a complete, clean and extremely well maintained facility that especially caters to all your fitness wants, needs and preferences.

Join Us

It is very easy to get started on your path to fitness. Twenty Four Hour fitness centers have over three hundred clubs located in the whole nation and is open for twenty four hours. There is no long term contract to sign up in. You have the option to pay monthly, but you are offered a complete personal training package that suits your body type, body weight and built so you are ensured with a service that is truly personalized.

Which club do you belong in?

Twenty Four Hour fitness center gives you the option to choose the specific type of club that you desire. The active club involves a group exercise as well as free weights and cardio machines to work off that fat. The sport club also includes everything in the active club but with additions such as basketball, heated pools and whirlpool. The super-sport club also includes the amenities found those in the active club and the sport club but with more additions such as massages, a sauna as well as a steam room. The ultra sport club is the works. It includes most of the amenities found in the active, sport and super sport club, plus a day spa, courts for racquetball as well as an executive locker room.

The Path to Performance

It all depends on what you want to achieve. In Twenty Four Hour fitness centers, a uniquely specialized fitness program is available to anyone who simply wants to improve their performance in a specific sport or is seriously training for competition. The program is designed by athletes.

The Performance program includes a menu plan specifically customized for those intense workouts. A resistance training is also available as well as a full cardio workout. After your exercise, a metabolic rate test is conducted.

This program is designed for those who wants to get started as soon as possible but has no clear and specific idea how. This is clearly the best option for them because all the information on nutrition, resistance training is learned through this program. This is the foundation one needs in order to have results that would last your body a lifetime.
The Components of Fitness

A regular exercise, an intense workout is just part and parcel of your path to health, fitness and well-being. There are other factors that should just as well play a part and which Twenty Four Hour fitness center teaches you.

Food intake is one of them. A menu is provided to those who follow the performance path. This details what you should or should not eat, or at least eat less of, if not completely avoid. Cardio is also one as this enhances your endurance to stress and exercise. Vitamins and supplements are a necessity unless you are sure that you are able to receive the proper amounts of iron, calcium, vitamin C or D or E in a day. If not, it is best to take them in. Resistance training is a feather in your fitness cap and is a necessary tool for being healthy, wealthy and wise.

Beauty and Fitness

Health is wealth. By being physically fit, it can make a person look lean both inside and out.

There is a lot a person can do such jogging or walking in the morning, playing basketball or any other sport with friends but if a person wants to have muscles and look lean, the best thing to do will be to sign up and workout in a gym.

Just like taking any medicine, one should first consult the doctor before undergoing any form of exercise.

Physical exercise is beneficial because it helps maintain and improve ones health from a variety of diseases and premature death. It also makes a person feel happier and increases ones self esteem preventing one from falling into depression or anxiety. It has also shown to make a person with an active lifestyle live longer than a person who doesn’t.

The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and make one either gain or lose weight.

A person who has never worked out before should do it gradually. Doing it too much for the first time can make one pull a muscle or have an injury making it worse. Endurance will never be built in a day and doing it repeatedly will surely be good to the person.

Focusing on certain portion in the body can help make it improve. A good example is going to the gym and doing a workout more often in a specific area such as the abs can give one a chest pack.

But beauty is not only about having muscles which is what people can see. It is also about enhancing the beauty within.

Here are some things one can do everyday to stay beautiful and healthy;

· Reading books and other reading material more often keeps the mind sharp just like working out keeps the body in shape.

· Work no matter what kind it is produces stress. One can reduce this by taking the time out to do something special like lying in a hot tub, shopping or watching a movie. Studies have shown it is reliever and helps one from looking haggardly.

· Pollution is something people cannot control given the size of the problem. When one goes out, it is best to put some form of protection such as beauty products that contain antioxidants that protect the skin from damage. There are also other beauty products available and choosing the right one with the help of a dermatologist can help the person.

· Another way to stay healthy is to give up some vices. Most people smoke and drink. Smoking has been proven to cause lung cancer and other diseases as well complications for women giving birth. Excessive drinking has also shown to do the same.

· For people who don’t smoke, it is best to stay away from people who do since studies have shown that nonsmokers are also at risk of developing cancer due to secondary smoke inhalation.

· Lastly, it is best to always start the day with a positive outlook. Just as studies have shown that exercise makes a person feel happier, smiling produces the same effect. A smile can do a lot and it is contagious in a positive sense. It brightens the day of not only one but others as well.

Diet Fitness

Many people nowadays are very much conscious about their own health and fitness. In addition to that, these people, and many others as well, are now having that desire to sculpt their bodies to ahieve that magazine-cover look. As a result, gyms, health spas and other fitness centers have proliferated all over to cater to the needs of the fitness buffs and afficionados.

Even on television exercise machines, weight loss products, and other paraphernalia to improve fitness have more or less gained control over the airwaves and made their way into the households. But exerise is not the only way to build that body beautiful. It also entails certain amount of responsibility on the foods one chooses to eat. Being healthy and fit requires one to observe diet fitness.

Diet fitness is as essential as exercise itself. Diet for fitness provides the essential nutrition one needs to restore worn-out muscles and for healthy growth. Diet fitness should never be taken for granted. With the popularity of keeping fit, many different views, methods, programs and dieting strategies have been formulated by many professionals. Among these are high carb diets and high fat diets. Whih one is more effective and which one should one choose to follow?

First thing to know would be the fundamental differences between these two diet approaches. As the name implies, high carb diets concentrates on taking in carbohydrate-rich foods while high fat diets endorses fat-rich foods. High carb diets are utilized to glycogen stored in the liver and muscles. Glycogen is a glucose complex that provides large amounts of energy ready for use in anaerobic exercises.

Fats, on the other hand, is well-nown for being the richest source of calories. It actually contains 2.5 times more calories than carbohydrates and proteins alike. Studies also show that it takes the body 24 calories to metabolize carbohydrates while it only takes 3 to burn down fat. So which one to follow? A person can follow a high carb and low fat fitness diet or the other way around. It is absolutely not recommended to follow both at the same time; unless of course if you want to gain body fat.

But then diet fitness is not all about losing fat, one must also consider his diet in order to keep fat away. Research shows that sustainable loss of weight can only be achieved on a diet which suits the individual food preferences, lifestyle, medical profile and satiety signals.

Diet programs all over can help you shed off excess pounds, but only one diet can help you stay sexy, and it is the one that satisfies you most. Other important aspects of having a fit diet are moderation, balance and variation. One must be careful not to leave out important nutrients and other substances necessary for healthy body functioning. health organizations are clear about the amounts of nutrients an individual should have in the body.

Low fat high carbs, high carbs low fat; the question is not which diet program will work out but which is it that will work for you. Striving for a sexy and healthy body does not have to burden an individual, diet fitness does not have to mean sticking to the same kind of food for life. One may even try to be adventurous and try out new foods out there. Who knows? one may even discover spinach interesting.

Fitness Program

Better Work Out


1.Stop and Go

If you play a sport that requires a full sprint, remember that a full sprint strains the muscles of the lower body. To combat this, do stop-and-go exercises. For example, run 30 meters at about 80 percent of your effort, slow to a jog for five to 10 meters, then run again for another 30 meters. Repeat this process five times.

2.On bended knees

Almost 3 out of four ACL injury occurs when players are landing or turning. If your knees are bent instead of straight, the risk of injury is greatly reduced according to a report in the JAAOS (Journal of the American Academy of Orthopedic Surgeons).

3.Cool down

Heatstroke is not something that can be easily cured like headache. To avoid it, stay cool and hydrated. Be sure the combined temp an humidity is less than 160. This is according to Dr. Dave Janda of the IPSM.

4.Get the proper equipment

Badly fitting gears or ill sized equipment can be a cause of training injuries. The extra money spent on proper equipment goes a long way.

5.Do it the right way

Bad technique is just as bad as, well, bad equipment. Seek advice from pros and trainer, this advice are invaluable to your exercises or training.

6.Go West (or whichever direction)

If you're playing or training in multiple directions, your warm up should also. Move sideways, backward, forward and all the motions you might be doing. This allows your body to be prepared.

7.Have yourself filmed

The camera doesn't lie. Show your video to a person well verse in your training, so he can give a critic of your fitness regimen.

8.Loosen the shoulders.

Even a slightly injured rotator cuff can shut down the function of a shoulder. You might want to include stretching to protect your rotator cuffs.

9.take An early dip

Schedule your swimming sessions early. The less people in the pool means less of everything in the pool.

10. Protect yourself

Wearing custom-fitted mouth guards reduces the risk of injuries by as much as 82 percent, according to a study at UNC at Chapel Hill. Plunk out the cash for a custom-fitted mouth guard and it'll last for years including your smile and teeth.

11. Smooth out your tendon

Inquire about ultrasound needle therapy. These procedure is minimally by using ultrasound to guide a needle. The needle smoothens the bone, breaks up calcifications, and fixes scar tissue. Thirteen out of twenty patients saw improvement, and the session takes only about 15 minutes of your time.

12. Buy your running shoes after work.

Shop in the evening, the feet are swollen after a day of work. It approximates how your feet will be after three miles of running.

13. Do off road running.

If the surface is unstable, it trains the ankles to be stable.

14. Know where you're going.

Whether its biking, or skiing, be sure to have a dry run down any path first. A lot of injuries can be avoided when you're familiar with the route taken.

15. Train hard.

Anxiety reduces your peripheral vision by three degrees and slows the reaction time by almost 120 milliseconds, according to an article of the Journal of Sports Sciences. When the going gets difficult, the veteran athlete rely on skills they've trained for and practiced. It keeps them cooler under pressure, widening their vision so they can see react much faster.

The Importance of Physical Fitness

One of the simplest and most effective ways to bring down blood glucose levels, cut the risk of cardiovascular disease, and improve overall health and well-being is physical fitness and exercise. Yet, in our increasingly sedentary world, where almost every essential task can be performed online, from the driver’s seat, or with a phone call, exercising and being physically fit can be tough case to sell.

In reality, everyone should exercise, yet survey shows that only 30% of the United States adult population gets the recommended thirty minutes of daily physical activity, and 25% are not active at all.

Inactivity is thought to be one of the key reasons for the surge of type 2 diabetes in America, because inactivity and obesity promote insulin resistance and other factors that trigger other kinds of diseases.

The good news is that it is never too late to get moving, and exercise is one of the easiest ways to start controlling the onset of any kinds of diseases. For people who are already candidates for some serious diseases like diabetes and heart failure, exercise and physical fitness can improve the condition of some parts of the body like insulin sensitivity, lower the risk of heart disease, and promote weight loss.

In 2003, the Journal of Clinical Endocrinology and Metabolism had published an issue regarding the result of their study and found out that lack of exercise and physical fitness were the key factors behind obesity and other serious diseases like diabetes.

Hence, it is extremely important for a person to stay healthy and be physically fit in order to avoid such illnesses.

Getting Started

The first order of business with any exercise plan, especially if you are a “dyed-in-the-wool” couch potato, is to consult with your health care provider.

If you have cardiac factors, your doctor may want to perform a stress test to establish a safe level of exercise for you.

Certain complications of some diseases will also dictate what type of exercise program you can take on. Activities like weightlifting, jogging, or high-impact aerobics can possibly pose a risk for people with diabetic retinopathy due to the risk for further blood vessel damage and possible “retinal detachment.”

Health experts also contend that patients with sever peripheral neuropathy or PN should avoid foot-intensive weight-bearing exercises such as long-distance walking, jogging, or step aerobics and opt instead for low-impact activities like swimming, biking, and rowing.

If you have conditions that make exercise and physical fitness a challenge, your provider may refer you to an exercise physiologist who can design a fitness program for your specific needs.

If you are already active in sports or work out regularly, it will still benefit you to discuss your regular routine with your doctor.

The bottom line is that physical fitness and exercise should not have to be a rigid activity and should not come off strong. Your exercise routine can be as simple as a brisk nightly neighborhood walk, walking the dog, or simply taking the stairs instead of the elevator. The important thing is that you keep on moving. Every little bit really helps a lot.

In the end, you will realize that the many things that good food can bring you are equally the same as what physical fitness can do for you.

Muscle Fiction

If you'v been training, here's a short list of bodybuilding fiction.

1. 12 Rep rule

Most weight training program include this much repetitions for gaining muscle. The truth is this approach places the muscles with not enough tension for effective muscle gain. High tension e.g. heavy weights provides muscle growth in which the muscle grows much larger, leading to the maximum gains in strength. Having longer tension time boosts the muscle size by generating the structures around the muscle fibers, improving endurance.

The standard prescription of eight to 12 repetitions provides a balance but by just using that program all of the time, you do not generate the greater tension levels that is provided by the heavier weights and lesser reps, and the longer tension achieved with lighter weights and more repetitions. Change the number of reps and adjust the weights to stimulate all types of muscle growth.

2. Three Set rule

The truth is there's nothing wrong with three sets but then again there is nothing amazing about it either. The number of sets you perform should be base on your goals and not on a half-century old rule. The more repetitions you do on an exercise, the fewer sets you should do, and vice versa. This keeps the total number of repetitions done of an exercise equal.

3. Three to four exercises per group

The truth is this is a waste of time. Combined with twelve reps of three sets, the total number of reps amount to 144. If your doing this much reps for a muscle group your not doing enough. Instead of doing too many varieties of exercises, try doing 30 to 50 reps. That can be anywhere from 2 sets of 15 reps or 5 sets of 10 reps.

4. My knees, my toes

It is a gym folklore that you “should not let your knees go past your toes." Truth is that leaning forward a little too much is more likely a cause of injury. In 2003, Memphis University researchers confirmed that knee stress was almost thirty percent higher when the knees are allowed to move beyond the toes during a squat.

But hip stress increased nearly 10 times or (1000 percent) when the forward movement of the knee was restricted. Because the squatters needed to lean their body forward and that forces the strain to transfer to the lower back.

Focus on your upper body position and less on the knee. Keep the torso in an upright position as much as possible when doing squats and lunges. These reduces the stress generated on the hips and back. To stay upright, before squatting, squeeze the shoulder blades together and hold them in that position; and then as you squat, keep the forearms 90 degree to the floor.

5. Lift weights, draw abs

The truth is the muscles work in groups to stabilize the spine, and the most important muscle group change depending on the type of exercise. The transverse abdominis is not always the most important muscle group. Actually, for most exercise, the body automatically activates the muscle group that are needed most for support of the spine. So if you focus only on the transverse abdominis, it can recruit wrong muscles and limit the right muscles. This increases the chance of injury, and reduces the weight that can be lifted.

Sports Fitness

Sports Fitness: Fun Way to be Healthy


When you talk about sports fitness, what comes first in your mind? It is,

basically, the different sports activities, right? This is because sports

fitness has always been referred to as the sports itself.

Generally, sports entail physical activities that are usually carried out

for some “recreational” functions such as self-satisfaction, entertainment,

competition, etc. It uses physical activity that is why most fitness

experts regard sports as one way of staying fit and healthy. It can also be

considered as one way of physical fitness; the only difference is that

sports fitness is more inclined to the development of skill or ability.

However, like physical fitness, sports fitness is also capable of toning

down the body fats of a person. Because of its rigid and strict health

program, a sports enthusiast is able to maintain a well-balanced lifestyle

in order to cope up with the strenuous demands of sports.

In sports, people should learn how to value their health. Otherwise, they

can never endure the kind of energy that is required when playing sports

activities.

Therefore, for people whoa re into sports fitness, here are some tips that

you could use in order to stay healthy and be active on whatever sports you

want to pursue:

1. Drinks lots of water

Humans can survive days, or even months without food, but they can never

last a day without water.

Water is, indeed, the most important element needed by the body. Excessive

perspiration, without any means of replenishing the lost fluids will result

to serious health problems, and even death.

Therefore, for people who are into strenuous exercises and trainings, it is

best to always drink lots of water.

However, for sports enthusiasts, water may not be enough to replace the

kind of fluid lost. Hence, it would be better if they would have sports

drinks instead. Aside from the fluid, sports drinks have tow additional

important ingredients needed by a person who is into sports fitness:

carbohydrates and electrolytes.

Electrolytes are usually lost during strenuous physical activity, and this

can only be replaced through sports drinks. Carbohydrates, on the other

hand, are also needed by the body during rigid workouts to provide more

energy so that the body can cope up to the demands of the activity.

2. More veggies!

People who are into sports fitness require more intakes of vegetables and

fruits. This is because the body is craving for more vitamins and mineral

supplements. It makes the body stronger and healthier enabling it to cope

up with demands of the activity.

3. Calcium intake

People who are into sports fitness should have calcium present on their

diet. This is to provide stronger bones to the body.

Since the body is more exposed to greater physical activities, it is

important to have stronger bones in order to avoid fractures or certain

bone diseases like “osteoporosis.”

Calcium can be found in different vitamin and mineral supplements. They are

also abundant in foods like sardines, tofu, dairy products, etc.

4. Warm exercises are always important before any kind of strenuous

activities.

This kind of activity is needed in order not to strain the body. Hence,

before playing the sports that you have always love, it is best to do some

warm-up exercises first.

Indeed, engaging into sports activities is one great way of being

physically fit. The best thing about it is that in sports, you get to enjoy

the best of both worlds.