tag:blogger.com,1999:blog-13927898530013984812024-03-20T04:17:53.122+00:00We Are BodybuildersUnknownnoreply@blogger.comBlogger51125tag:blogger.com,1999:blog-1392789853001398481.post-24902455420588942702014-02-23T16:11:00.000+00:002014-02-23T16:11:14.353+00:00The Super Smoothie For Bodybuilders.<h2>
Looking for a new way to enjoy your shakes ? Try this Super Protein Smoothie.</h2>
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<img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixq2eyAoE3QoySIKRwMcBpWMmwyUSaxZ4xho6Zni17JkZoNg-nbvxrcVlMu7fZ6GHSg6lVtJnrvmJU584dYGmhwXbaASSETrlSzcJW5Ujq0YP-il64fPXtZi3Jq-8t1Ld3amlfSXadHZc/s1600/The+Super+Smoothie+For+Bodybuilders.jpg" height="640" width="576" /></div>
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Ingredients</h3>
<span style="font-size: large;">1 scoop whey protein</span>(Optimum Gold Standard 100% Whey<span style="font-size: large;">) </span><span style="font-size: large;">[</span>24g protein ,3g carbs, 2g fat<span style="font-size: large;">]</span><br />
<span style="font-size: large;">2 tablespoons (11 g) rolled oats [</span>1.2g protein ,6.2g carbs ,0.6g fat<span style="font-size: large;">]</span><br />
<span style="font-size: large;">2 bananas [</span>1.3g protein ,27g carbs ,0.4g fat<span style="font-size: large;">]</span><br />
<span style="font-size: large;">1 cup milk [</span>9g protein ,12g carbs ,3g fat<span style="font-size: large;">]</span><br />
<span style="font-size: large;">½ cup cold water .</span><br />
<span style="font-size: large;">1 teaspoon honey [</span>0.06g protein, 17.3g carbs, 0g fat<span style="font-size: large;">]</span><br />
<span style="font-size: large;">4 ice cubes (</span>optional<span style="font-size: large;">).</span><br />
<br />
<h4>
Total Nutrition Facts</h4>
<span style="font-size: large;">6 g fat.</span><br />
<span style="font-size: large;">65.5 g carbs.</span><br />
<span style="font-size: large;">26.5 g protein.</span><br /><br /><b><span style="font-size: large;">Combine all ingredients in a blender and blitz until smoth.</span></b>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1392789853001398481.post-79930523875007497072013-01-01T18:00:00.000+00:002013-08-06T19:52:20.103+00:00Would You Build More Muscle With A Creatine Supplement Or Not?<div id="article-body">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgle6a8m1ByRcLtLP8ty1-9RViMaO8kzHzlCzxSipYQKdCQSoHIKG7uLlVDv-ckBGQPg52T4d0nhftOAHajRNsGLnb77jILprut-V18dqaRnNEtZzov2vMGUdAiM4RFCYnBhigIH-DQdr0/s1600/creatine-abs.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgle6a8m1ByRcLtLP8ty1-9RViMaO8kzHzlCzxSipYQKdCQSoHIKG7uLlVDv-ckBGQPg52T4d0nhftOAHajRNsGLnb77jILprut-V18dqaRnNEtZzov2vMGUdAiM4RFCYnBhigIH-DQdr0/s1600/creatine-abs.jpg" /></a></div>
There is no doubt that the number one cause of failure in the fitness industry is confusion.<br />
One
of the best things about working in the health and fitness sector is
helping people to understand their body and get into the shape they
want, whatever that my be. However, we all know at least one person in
our lives who likes to complicate the situation and over analyze
everything when it comes to supplements. They'll often lose the interest
of the person they were initially trying to help in the first place as
they go off on an ego trip to show their knowledge.<br />
The bottom line is all the knowledge in the world is useless if you don't know how to communicate it properly.<br />
How
many times have you seen products which claim to give you life-changing
effects? We're guessing too many times. It's time to find out what you
are doing rather than continuing to get sucked in by marketing lines.<br />
Despite
being on the market now for over 20 years, there is still a large cloud
of doubt surrounding people's knowledge of this particular product.
Many people take it without even really knowing why, so today we will
show you. This isn't a steroid, it's a naturally occurring substance
which is produced by your body when you do any kind of explosive
movement.<br />
So what does all that actually mean for you in the gym?
Imagine being able to push out an extra rep at the end of a few of your
sets, or being able to sprint for another interval on the treadmill.<br />
Once
the facts are broken down like that it becomes very, very easy to
understand why so many athletes and bodybuilders use products containing
this ingredient.<br />
Now for the all important question. Will the
product give you a more muscular physique? The answer is no, it will
not. At least, it won't directly give you a more muscular physique.
Think about it, all it does is increase your 'ability' to lift slightly
heavier than you may do right now. You still have to actually go put the
work in yourself. If you took this product and didn't exercise, you'd
see no change.<br />
One area where people don't expect to come unstuck
is choosing which blend of this supplement to use. There is more than
one type of this product and all the major companies will have a range
of different options, ranging from pills, to powders, to drinks.<br />
If
you are basing your decision on which blend has the most clinical
research to back it up then your choice is very easy. The oldest form,
monohydrate, is miles ahead of any other type.<br />
That is largely due
to the fact that monohydrate has been with us for around two decades
and has been the subject of far more studies and trials than any of the
newer options. It's also the most cost effective blend, so it's
certainly a good place to start.<br />
When it comes to learning <a href="http://www.youtube.com/watch?v=5KFcTIpXe90" rel="nofollow" target="_new">how to build muscle</a>
we know that almost everybody needs help or advice at some point. The
world of supplements is often the area where people get lost, so you now
know the effects of creatine supplements and what to expect from them
when you are in the gym. Now it's time to reap the rewards of your new
knowledge.</div>
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Coach: Russ Howe PTI is a popular fitness coach. Learn how to
build muscle with our free video guide giving the 5 steps to a more
powerful physique and <a href="http://www.youtube.com/watch?v=IREvnYmnq-8" target="_new">creatine</a>.</div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1392789853001398481.post-52602315967597787592013-01-01T17:00:00.000+00:002013-08-06T19:53:37.497+00:00Losing Weight With Cardio Training - How to Eat Properly When Doing Cardio to Lose Weight<div id="article-body">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVWeiyY2oh3Od8XlOGkrbJbCqmP22E4Hdj0etGdTMi1ELNtJYV2CiJYuXU0LEM8iZ1HbyZ7kXn3PlPUV-FFm8jMiBPS1IOztUonXlnRsxEi6ApPK9zZutW3f2DsB8xVCNKI_6sP4Y3OT4/s1600/cardio-training.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVWeiyY2oh3Od8XlOGkrbJbCqmP22E4Hdj0etGdTMi1ELNtJYV2CiJYuXU0LEM8iZ1HbyZ7kXn3PlPUV-FFm8jMiBPS1IOztUonXlnRsxEi6ApPK9zZutW3f2DsB8xVCNKI_6sP4Y3OT4/s1600/cardio-training.jpg" /></a>When it comes to doing cardio for weight loss, proper nutrition
is as important as the training itself. If you're trying to lose weight,
your cardio routine is just one piece of the puzzle, you need to back
your training program with the proper diet. And here is why: In order to
lose weight, you need to burn off more calories than you put in. That's
it. And it's no secret. This is what is known as the energy deficit in
the fitness circles.<br />
Nevertheless, if you fail to properly address
your nutritional needs-especially when doing cardio on a regular basis,
then you won't get far down the road. Starving yourself won't help you
lose weight. But quite the opposite, you'll only invite fatigue, loss of
motivation and a myriad of health problems.<br />
As a result, here's
how to synchronize your diet and cardio training in the healthiest and
most proficient way possible, while making the most of your workout
sessions.<br />
Don't Shock Your System<br />
During the early stages of
training, you may be overexcited about your new weight loss resolution,
so you decide to stop eating and train for more hoping to see instant
results. But that's no excuse to take on more than your body can handle.
Opting for this approach does quite the opposite. Your body perceives
the sudden change as a state of famine and slows down the metabolism,
thus you'll be burning off less calories per minute than you used to. As
a result, you're not going to see the scale going down any further,
you'll just add to the frustration.<br />
Therefore, preventing the
starvation response is critical for weight loss. The best eating
guideline for preventing this condition is opting for 4-5 small meals
per day. When doing so, you'll constantly resetting your metabolism
levels, thus burning calories at a higher level. In addition, eating
every 3 to 4 hours will keep your energy tanks full and well replenished
for your next cardio workout, thus you'll achieve better performance
and enjoy the training.<br />
<b>Cultivate Good Eating Habits</b><br />
Cultivating
good eating habits is the way to go if you want to stay slim for the
long term. These eating principles are universal. And everyone should
abide by them, active or not. For starters, choose fresh, nutrient-rich
food instead of junk food. Make sure to throw a healthy mix of
vegetables, fruits and lean protein into your diet-especially when doing
cardio training. Eat 2-3 hours before the training session, and
immediately afterwards to replenish your energy tanks.<br />
In
addition, make sure your body well hydrated throughout the day. Drink
plenty of water both before and after your cardio sessions. Otherwise,
you'll suffer from dehydration which can lead to a myriad of health
problems.<br />
Nonetheless, this is not a call to perfectionism.
Perfectionism is the way to losers' land. You need to take your weight
loss diet with a grain of salt and give permission to yourself to go off
track. Break the rules once in awhile. Go ahead and that slice of pizza
or soda drink, just don't go overboard. Schedule your eating rants once
a week as a prize for your hard efforts.</div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1392789853001398481.post-81704589906255323502013-01-01T16:00:00.000+00:002013-01-01T16:00:07.973+00:00How To Maximize Explosiveness In Any Athlete<div dir="ltr" style="text-align: left;" trbidi="on">
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When explosive athletes hear the word aerobic cardio many would
rather take a bullet to the carotid artery than have to jog in a steady
state for an hour. Other than the groans that often come from explosive
athletes there is much scientific research that suggests that aerobic
cardio may not be the most effective for development of explosiveness
and athleticism. Aerobic cardio is touted as being important for
endurance and fat loss but there may be a better solution that doesn't
come with some of the negative side effects.<br />
Anaerobic power is
what is recruited during high intense bouts of activity. In order for
the body to perform work or use energy it requires the production and
breakdown of the high energy molecule A.T.P. There are two major systems
the body uses to create energy the anaerobic system and the aerobic
system. Sports such as football, wrestling, basketball all are explosive
sports requiring major recruitment of the anaerobic system. It may not
be an either or in terms of aerobic conditioning vs. anaerobic
conditioning but over emphasis on aerobic conditioning may not maximize
the many training adaptations that are beneficial to the athlete looking
to be explosive.<br />
The law of specificity suggests that in order to
create the training stimulus that is beneficial, training must
fundamentally mock the conditions that an athlete will see in his or her
sport. A piece of anecdotal evidence that I think is important to point
out; the limited understanding that often comes from those who
recommend conditioning. They don't understand the law of specificity and
the different energy systems. I.E my rugby coached suggested we build
up to running 5 miles a day but he didn't transfer his understanding of
rugby to that of his conditioning recommendation. During rugby much like
basketball and soccer there is often high bursts of speed followed by
slower speeds. Simply to train aerobic power, a steady state does not
allow the proper energy systems to build that are specific to your
sport. Even the major test for aerobic power the vo2max has its
limitations.<br />
There are two major types of muscle fibers in your
body, Type 1 slow twitch and type fast twitch fibers. During aerobic
conditioning the type 1 slow twitch fibers are the major muscle fiber
used. During high bursts of activity the major muscle fiber used is type
2b. What is very seldom talked about is a third muscle fiber type
called type 2 intermediary fibers. These muscle fibers often adapt to
the training stimulus that is put upon them, meaning that if you train
endurance they will transfer over to endurance fibers, if you train
speed those intermediary will transfer over to the type 2 fast twitch.
Inevitably that means if you train endurance you will get slower. Is
that to suggest aerobic cardio is ineffective? Not at all but there is a
more effective way to create explosiveness. Aerobic conditioning has
its place in the recovery continuum. Something that can occur a couple
days after intense exercise is called DOMS or delayed onset muscle
soreness. DOMS is not caused by lactic acid buildup like many believe
but by the byproduct of lactate: hydrogen ions. Aerobic cardio can help
to rid of these ions. That will help rid of the soreness.<br />
According
to Costill, Kenney and Wilmore in Physiology Of Sport And Exercise
Cross-training is defined as "training for one or more sport at the same
time or training several different fitness components (such as
endurance, strength and flexibility at one time". Costill, Kenney and
Wilmore suggest<br />
"... Gains in strength, power and endurance can
result. However the gains in muscular strength and power are less when
strength training is combined with endurance training than when strength
training alone is done. The opposite does not appear to be true:
Improvements of aerobic power with endurance training does not appear to
be attenuated by inclusion of a resistance training program". (Kenney,
Costill, Wilmore p 277)<br />
However another study quoted in Physiology
of Sport did not draw these conclusions. The study found no hindrance
of strength gains by including some form of endurance based training. A
study put out by Francesca PM, Giulia DI, Stefania C, Alessandro S,
Gianluca V, Antonio LT called " Concurrent strength and endurance
training effects on running economy in master endurance runners" found
that maximal strength training which is by and large low rep heavy load
anaerobic weight training, markedly increased running economy.<br />
"Taken
together, the results of this preliminary study indicate that master
endurance athletes seem to benefit from concurrent strength and
endurance training because the rate of force development may be crucial
for RE improvement, one of the major determinants of endurance
performance." (Kenney, Costill, Wilmore p 277)<br />
This study suggests
that anaerobic training can benefit aerobic endurance. Power is defined
as force times acceleration. Or strength times speed. Power is
explosiveness. It has been repeatedly shown that the most explosive
athletes are the ones with the highest percentage of type 2 fibers.
Aerobic training simply will not develop the type 2 fibers to the degree
anaerobic training will. Some are born with a higher percentage of type
2 fibers and may have an advantage in that regard but anaerobic
training appears to be the way to go. Individuals who train
anaerobically will see improvement in their explosiveness. Another
factor to consider is the hormonal effects of aerobic training or
anaerobic training on the body. The body simply does not react the same
to the two types of training. But that is another article for another
day.<br />
At the end of the day exercise physiology is a growing field
of research and what is said to be useful now may not be useful down the
road. As a sport performance coach I will always utilize anaerobic
training over aerobic training for development of explosive athleticism.
It should be noted that there are various forms of aerobic training
that isn't simply steady state training. Plyometrics is a form of
anaerobic training that focuses on explosiveness and something I
recommend for athleticism development. I would also use the wingate test
instead of utilizing the commonly overused vo2 max test. The wingate
test is for anaerobic conditioning.<br />
It should also be noted that
I'm not against aerobic cardio only that I believe anaerobic cardio is
much more effective due to its effect on the muscle fibers, its effects
on strengthening the proper energy, hormone release and its effect j
sustaining muscle that otherwise could be lost due to excessive aerobic
cardio. Periodization is something to keep in mind when designing a
fitness program for development of athleticism. Periodization is varying
rep ranges and intensities to allow for continued gains that otherwise
would not occur due to excessive training and inadequate recovery. Given
all the research I've come to the conclusion that both forms of
training are necessary in varying degrees but as a whole anaerobic
training has many more benefits.<br />
Works Cited
<br />
Costill David, Larry Kenney and Jack Wilmore. Physiology of Exercie. Illinois: Human Kinetics. Print.
<br />
Francesca PM, Giulia DI, Stefania C, Alessandro S, Gianluca V,
Antonio LT. Concurrent strength and endurance training effects on
running economy in master endurance runners. J Strength Cond Res. 2012
Nov 30. [Epub ahead of print] PubMed PMID: 23207882.</div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1392789853001398481.post-40427200785569152002012-12-26T20:56:00.000+00:002012-12-26T20:56:15.281+00:00The Best Shoulder Exercises For Mass And Separation<div dir="ltr" style="text-align: left;" trbidi="on">
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So what are the best shoulder exercises for mass? Oh man, to be honest there are a ton of them and it really depends on your body and your characteristics. It also depends on what parts of your shoulders is lacking muscle mass. For example a lot of people have over developed front deltoids, but lack lateral deltoid mass and rear deltoid mass. The reason for this is because we tend to focus on a lot of the pressing movements without focusing as much attention on the lateral deltoids and rear deltoids. When equally developed, you will have a look that no one would want to mess with and an awesome set of broad shoulders. Now when it comes to which exercises you should perform, I feel there are some staples that you should always try and keep into your routine.</div>
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For example one of the best pure shoulder exercises for mass is the push press. The push press is just like the military press except you get to use your legs a little bit in the initial portion of the lift. This allows you to lift more weight overhead. When you do this exercise, it's best to do them as fast and explosively as possible. The pressing muscles of the upper body respond best to high volume, high intensity, and heavy weighted workouts so the push press would be a perfect choice if you want to develop some mass.</div>
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Another great exercise that does not get touched upon a lot that would give you a nice set of shoulders is rack dead lifts. Rack dead lifts are traditionally seen as an upper back exercise, but they are brutally effective in hitting your traps, thickening up your neck, and add mass to your rear deltoids and entire upper body region since a lot of these major muscles have to isometrically contract to keep everything in place. Rack dead lifts are the same as regular dead lifts except you pull the weight from a set of pins so the weight is off the ground. It shortens your range of motion, allowing you to traditionally lift heavier weights. By pulling and pressing heavier weights over time, you will no doubt build an impressive physique and a large pile of mass on your upper body.</div>
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Now that we have taken care of the heavy mass builders, let's start focusing on the smaller muscle groups such as the lateral head of your deltoids and the rear head. Now the next exercise that I'm going to recommend is something that you definitely have seen before, but possibly never attempted this way of executing it before.</div>
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So the next exercise that I would recommend is one arm lateral raises. The big difference is that you are going to be using a much heavier weight than normal and a little body English. A lot of people only use light weights for this exercise, which I don't understand why because it's a muscle just like any other. I remember hearing a big time top pro bodybuilder specifically using only these in his workouts to really bring up his delts and even out his shoulders. He said they worked perfectly. So this what you're going to do is pick up a heavier than normal dumbbell that you would usually use for this exercise, hold it by your side then dip with the legs slightly and raise the dumbbell all the way up to shoulder level. Try and pause for a brief second to get a maximum contraction and slowly lower the weight back down emphasizing the negative portion of the rep.</div>
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The last exercise that I would recommend to really develop your rear deltoids is face pulls. So what I want you to do is set up the rope attachment inside of the pulley system and raise it to around eye level. From there, take an overhand grip with your palms facing down and your hands all the way at the end of the rope by the knot. Slowly step back until the weight plates are off the sack and pull the rope towards your chin splitting it at the end of the contraction where you feel it the most in your upper back and rear deltoids. Slowly return all the way down and repeat the sequence.</div>
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All in all I hope you enjoyed these 4 shoulder exercises for mass. It might be a little different than what you might have been assuming but they definitely work and they'll pack on the mass in a short amount of time. Just make sure to press heavy and fast with a lot of volume. Don't always go to failure and make sure to really hit the targeted muscle.</div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1392789853001398481.post-26134489783065995722012-12-26T20:54:00.000+00:002012-12-26T20:54:53.167+00:00Joint Pain in Cold Weather<div dir="ltr" style="text-align: left;" trbidi="on">
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As colder weather approaches, that dull ache in our joints becomes more unbearable. Colder weather seems to make everything hurt worse, and while changes in weather are not predictive of major disorders such as arthritis, it can indeed make us more uncomfortable.<br />
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<strong>As We Age</strong></div>
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It is true that as we age we do experience a wearing down of basic joints, particularly the knees, due to overuse or previous injuries incurred during our lifetime. Former and current athletes are more likely to develop arthritic conditions due to overuse, but they are not alone in feeling that morning stiffness during winter. When the barometric pressure fluctuates, people seem to notice an increase in pain and stiffness; and while there is no conclusive evidence that the two are indeed connected, arthritis sufferer will attest to the notion that weather does impact joint pain, as do damp, brisk days.</div>
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Some experts believe that the brisk weather of winter can thicken the joint fluid, causing joints to become less mobile and flexible. This can lead to stiffness in the joints. Despite the lack of scientific evidence, winter is a bone-chilling time of year, which may be one of the biggest causes for joint pain, as is damper conditions.</div>
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<strong>What Can You Do?</strong></div>
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Whether you subscribe to the idea that joint pain is directly associated with weather changes or not, there is no denying that you are in pain, and if so, you want relief, despite the time of year. Many old remedies abound, like applying household and automotive lubricants directly to the affected areas, but these are just myths. First and foremost, eat a balanced diet and one that is rich in omega-3 fatty acids to help alleviate the inflammation. You might want to include Vitamin C and Vitamin K, as both also help alleviate pain and inflammation in the body. Your mother was right: you need to eat your greens!</div>
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You can also add supplements to your diet to help combat degeneration in the joints. Glucosamine sulfate and chondroitin, while not scientifically proven, are widely believed to help nourish and maintain joint health. There are many vitamins that now contain these two elements, so you can supplement your healthy diet with one tablet. Vitamins and supplements should be taken in addition to a healthy diet, not in lieu of, so do include healthier foods like salmon, vegetables and fruits to your daily meals.</div>
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Your physician may include a small over-the-counter anti-inflammatory drugs, like ibuprofen, as a daily treatment, but do not prescribe this for yourself. There are long term health problems associated with anti-inflammatory use, and this course of treatment should only be prescribed by a physician. Before beginning any new supplemental treatment, always consult your physician first. Sometimes even the best intended remedies can do more harm than good. Joint pain is not something to ignore and an orthopaedic specialist can help determine where the problem lies and how to best treat it.</div>
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Kitchi Joyce is the Director of Administrative Services for OrthoAtlanta, a full service <a href="http://www.orthoatlanta.com/" style="color: #1900ff;" target="_new">Atlanta orthopedic</a> practice specializing in orthopaedic surgery and sports medicine. OrthoAtlanta has multiple locations around the Atlanta Metro area where doctors, physicians and medical staff help patients live and perform at the peak of their physical ability. Decades of experience, education and research means that all branches of Atlanta orthopedics are covered, from cartilage restoration to spine care and sports medicine. Learn more about Atlanta orthopedics at <a href="http://www.orthoatlanta.com/services/orthopaedic//" style="color: #1900ff;" target="_new">http://www.orthoatlanta.com/services/orthopaedic/</a>.</div>
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Article Source: <a href="http://ezinearticles.com/?expert=Kitchi_Joyce" style="color: #1900ff;">http://EzineArticles.com/?expert=Kitchi_Joyce</a></div>
<span style="color: #333333; font-family: Arial; font-size: 12px;"><br /><br />Article Source: http://EzineArticles.com/7424014</span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1392789853001398481.post-91890587105124938662012-12-26T20:52:00.002+00:002012-12-26T20:52:29.599+00:00The Best Nitric Oxide Supplement On The Market<div dir="ltr" style="text-align: left;" trbidi="on">
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Nitric Oxide supplements are a big part of today's fitness market and a healthy level of Nitric Oxide (NO) in the body is essential for many potential health benefits, the most common falling into the two categories of sexual health and workout/gym performance as follows:</div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><strong><em>Healthy Blood Flow</em></strong>: This is essential for increased muscle 'pump' whilst working out and also for improved delivery of blood to the penis giving men healthier erectile function, note that the primary action of all prescription ED medicines is to increase the delivery of Nitric Oxide to the penis.</li>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><em><strong>Improved Strength</strong></em>: Nitric Oxide is a proven chemical transmitter and as a result has shown to increase physical strength that down at the gym translates to being able to lift more weight on a single rep.</li>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><strong><em>Benefits For Your Heart</em></strong>: This benefit often overlooked is one of the most crucial health pro's of NO. Researchers of this natural gas have shown that Nitric Oxide is the body's natural method of reducing the chances of heart attacks and strokes.</li>
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So now we know the benefits of having enough NO moving around our body, lets look at the best way to both maintain and bring these NO levels back up to speed through the use a particular well known natural dietary supplement.</div>
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A lot of research and development has been put into NO supplements and this has led to the discovery of a certain plant family referred to as 'Epimedium' being the optimum stimulant for the production of natural Nitric Oxide within the human body. Epimedium in terms of product labelling is more commonly known to the masses by the name 'Horny Goat Weed' and on that note if you refer back to the first bullet point given above you will understand the connection between Horny Goat Weed being one of the best selling aphrodisiac supplements and its abilities as a natural Nitric Oxide booster.</div>
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This is all good knowledge so far but to rally pin point why Horny Goat Weed is the top NO supplement we need to delve more into Horny Goat Weed as an extract and analyse the varying purities of Horny Goat Weed extract available. The active element contained within the Epimedium plant which is responsible for its NO boosting powers is known as 'icariin' and this is where one is able to gauge how effective a Horny Goat Weed supplement will be.</div>
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Horny Goat Weed has been around for a very long time and so you might be thinking to yourself <em>'well why is it only now gaining so much praise within the bodybuilding world?</em>' well, it stems from the fact that up until the last decade there was just one standardised strength of Epimedium extract, that being 10% icariin strength which in comparison to today's offerings is very low strength.</div>
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Icariin purity is measured as a percentage content within the overall Horny Goat Weed extract and this range of purity starts at 10% icariin at the lowest end and moves right up to the maximum strength available at a staggering 60% icariin purity, simply translated a 60% icariin product is 6 times more effective than a 10% icariin product.</div>
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The capabilities of a 60% icariin supplement for the purpose of maintaining and increasing the levels of Nitric Oxide are extremely impressive, hence due to this being such a powerful supplement it not only took the sexual health market by storm but immediately grasped the bodybuilding crowd too. With its huge success in both its primary markets 60% icariin is now undoubtedly the best Nitric Oxide supplement on today's fitness and health playing field.</div>
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Arnold Taylor (Health & Fitness Dietician, London UK) writes about how High Strength 60% icariin <a href="http://www.icariinhealth.com/pages/horny-goat-weed-icariin" style="color: #1900ff;" target="_new">Horny Goat Weed Capsules</a> are on of the most powerful natural Nitric Oxide booster supplements.</div>
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Article Source: <a href="http://ezinearticles.com/?expert=Arnold_Taylor" style="color: #1900ff;">http://EzineArticles.com/?expert=Arnold_Taylor</a></div>
<span style="color: #333333; font-family: Arial; font-size: 12px;"><br /><br />Article Source: http://EzineArticles.com/7417424</span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1392789853001398481.post-64694101929264949632012-12-26T00:13:00.000+00:002012-12-26T00:13:30.958+00:00Which Muscle Mass Building Supplements Are the Best?<div dir="ltr" style="text-align: left;" trbidi="on">
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Long lean bodies burn more calories than those with less muscle mass. This is why it is so beneficial to work toward achieving a healthy, slim, firm body. Several muscle building supplements are purchased daily by athletes and body builders, with whey protein ranking as the number one choice for quality and easy to digest protein. The dosage for whey protein is one or two grams per pound of body weight. Whey protein has also been found to assist in those who wish to lose weight, and is an ingredient in many weight loss supplements and shakes.<br />
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Other muscle mass building supplements are creatine monohydrate. This supplement builds muscle mass while increasing energy output. The body can make its own creatine, and it is found in some foods as well such as tuna fish, but the amount is small, which is why many athletes swear by creatine monohydrate. The preferred method of ingesting creatine is through powder form. Only a very small amount is required to begin building lean muscle almost immediately. It is easy to understand why creatine based powders are so popular.</div>
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Nitric oxide, which contains the amino acid arginine, is one of another important muscle mass building supplements, and originally was discovered to regulate cell motility which in turn, stimulates muscle growth and strength. Nitric oxide comes in powder and pill form, but because of side effects which may include diarrhea, nausea, and exhaustion when going over the recommended dose, nitric oxide supplementation is not usually chosen over whey or creatine products.</div>
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One more muscle mass building supplement is glutamine. Glutamine is another necessary amino acid which is also the main source of the body's energy for the immune system, and assists in the control of blood sugar. Glutamine is found in the brain, lungs, heart and other organs. What it does for muscles is synthesize them as well as enlarges cellular size in addition to, increasing growth level hormone which diminishes as people age. Athletes and body builders lose glutamine whenever they workout, so supplementing is important to keep levels balanced. Available in powder and pill form, the dose for glutamine is ten to twenty grams per day.</div>
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Also pay close attention below...</div>
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Click here [http://nononsensemusclebuildingy.com/] to learn how to build muscle starting today.</div>
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Article Source: <a href="http://ezinearticles.com/?expert=Brad_Grayson" style="color: #1900ff;">http://EzineArticles.com/?expert=Brad_Grayson</a></div>
<span style="color: #333333; font-family: Arial; font-size: 12px;"><br /><br />Article Source: http://EzineArticles.com/2798657</span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1392789853001398481.post-31304357254162919592012-12-24T19:50:00.000+00:002012-12-24T19:50:19.486+00:00How To Pack On Freaky Mass This Winter<div dir="ltr" style="text-align: left;" trbidi="on">
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It's time to plan the winter bulk. You've been showing off that abs all summer, but as it starts to get colder, you might begin to wonder what your arms, chest, back, and legs would look like with another inch or two of muscle on them. There's only one way to find out - use this winter to add some muscle!<br />
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The goal should be modest - perhaps a 10 to 15 pound muscle gain over 5 months. For a natural, this would be a terrific gain, and non-naturals can see up to 20 pounds added over such a time period.<br />
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How much weight to add? If you're a natural, you'll want to add no more than 20 pounds of bulk. If not a natural, you can go up to 30 pounds heavier. Adding more than that will make losing the fat very tough in the spring. Ready to get started?<br />
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September<br />
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Take your before pictures. Put away the tank tops. You'll want to stay warm and covered over the upcoming season of cold and fat. Start slow - add 500 calories per week until you reach your caloric goal. Plan shopping lists. Plan your day to allow for proper eating. List your weaknesses and plan the exercises you will use to correct them this winter.<br />
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October<br />
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By now you should have the calories figured out and you should be eating at optimal levels. This is the month to start going HEAVY on the compound movements like deadlifts, squats, rows, and bench presses. Do fewer reps with more weight. Employ a spotter if possible.<br />
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November<br />
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Continue on course, making minor adjustments as necessary. Take advantage of Thanksgiving holiday - don't worry about watching calories - just lift a lot of iron this month to put these calories to work. Cardio should be at a very bare minimum at this point.<br />
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December<br />
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Be cautious not to let the holiday stresses (shopping, family get-togethers, etc) overwhelm you and cause cortisol levels to rise, costing you muscle. Buy your presents early and coast into the Christmas season with a drumstick in one hand and a plate of mashed potatoes in the other. Stay on course.<br />
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January<br />
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Happy New Year! Keep on cruising on the muscle-gain plan. Don't do anything crazy when it comes to New Years Resolutions. You'll want to start curbing the goodies this month. You are just 3 months away from taking your shirt off. Start raising your rep range to 10-12, and walking for 20-30 minutes, three times a week, to get those lungs back.<br />
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February<br />
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It's time to start slimming down. Drop calories by 500 a week, just like you ramped up. Add cardio, 15 more minutes per week until you're up to 30 to 60 minutes, whichever is best for you. This is a standard pre-contest diet.<br />
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March<br />
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Spring break for some. For others, it's time when the sun breaks through the clouds and you can finally take your shirt off again. Work on the base tan and knock out your cardio at the same time.<br />
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April<br />
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Showtime. You're ready for the summer. Enjoy the new muscle gains, and we'll see you next winter!<br />
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Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.<br />
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Article Source: http://EzineArticles.com/?expert=Dane_C._Fletcher<br />
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Article Source: http://EzineArticles.com/810984<br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1392789853001398481.post-12040735280620374262012-12-22T17:25:00.002+00:002012-12-22T17:25:30.167+00:00Creatine: What Is It And How Much Do You Need?<div dir="ltr" style="text-align: left;" trbidi="on">
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In this article I'll be going over what creatine is, how it affects the body and how it can help you get in shape. I'll also be looking at how much you need on a daily basis to help you reach your goals.<br />
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Creatine is an organic acid that occurs naturally in the body. It helps to supply energy to all the cells in the body, especially the muscles. It is naturally produced from amino acids in the kidneys and liver. It is transported through the body in the blood to the muscles. Nearly all (95%) of the body's total creatine is found in the skeletal muscles. The heart, brain and testes hold the remainder.<br />
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Creatine supplementation is used by those who want to gain muscle mass. Because it helps to supply energy to the muscles, creatine can help you push through your work out where you would normally gas out. Supplementation increases the body's stores of creatine so essentially it will help you to push harder for a longer period of time.<br />
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For those who are looking to increase their lean muscle mass, increase their strength and endurance, you should supplement your diet with creatine. By increasing your lean body mass, you increase your metabolism and fat burning ability. So in short, when you supplement your work outs with creatine, you increase your ability to burn fat during and AFTER exercise.<br />
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Research has shown that supplementation of 5 to 20 grams per day is safe. Exceeding those amounts increase the probability that you will be wasting your money. Your body will probably not be able to absorb more and you will end up passing it from your body. Creatine has a short life in the body and is usually passed through the urine about 3 hours after it's ingested. After a loading period of 12 to 24 grams per day for 1 to 2 weeks, it is standard practice to take small doses of 2 to 5 grams daily over 3 to 6 hour intervals. The loading phase shortens the time it takes to see results from creatine. Loading is not necessary but it will decrease the time from around 4 weeks to 2.<br />
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Along with creatine supplementation, maintaining proper hydration levels are key to increasing performance. Drinking 4 ounces of water for every 3 grams of creatine is the norm. Mixing creatine into a fast acting carbohydrate (like juice) will help get it to the muscles faster. When the body breaks the juice down, it produces glucose which in turn produces insulin. The creatine will catch a ride on the insulin into your muscles. The general belief is that taking creatine on an empty stomach helps with absorption.<br />
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There are several types of creatine on the market today but creatine monohydrate is considered the best. It is really up to you which you decide to take. Be sure to follow the manufacturers instructions on the label. You will of course want to talk to your doctor if you have a history of liver or kidney problems.<br />
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Wyllie Lum - Independent Team Beachbody Coach<br />
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"I help others build their better health, fitness and financial futures."<br />
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Article Source: http://EzineArticles.com/?expert=Wyllie_Lum<br />
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Article Source: http://EzineArticles.com/7404934<br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1392789853001398481.post-53325451472196836702012-12-20T19:10:00.002+00:002012-12-20T19:10:29.456+00:00Post Workout Nutrition - What Do I Eat After Intense Exercise?<div dir="ltr" style="text-align: left;" trbidi="on">
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Good nutrition helps support a strong immune system. The benefits of proper nutrition also include everything from improving your recovery to giving you good skin and producing optimal function of the body. Nutrition is absolutely essential to producing the kind of results you want. In addition, nutrition is a complex ever-expanding science, which we are getting new information almost everyday. I encourage you to eat whole foods and include starchy carbohydrates post workout. Always be sure to reach for whole grains, which are healthier due to their nutritional content and higher levels of fiber, minerals and vitamins.<br />
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I think body size, activity levels, other food sources, and specific goals would affect any recommendation provided for post workout nutrition. However, I do believe that eating starchy carbohydrates is beneficial during post workout periods when insulin sensitivity is high and muscle glucose uptake is rapid. I have also found that adding starchy carbs to my post work meals improves my recovery time between sessions.<br />
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Carbohydrates are important and required for optimal functioning. The best carbohydrates to ingest are the slow digesting, unprocessed, high fiber carbohydrates. There is, of course, one exception to this rule: After intense, carbohydrate-depleting exercise, rapid digesting carbohydrates can be ingested to help replenish carbohydrate stores.<br />
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It's also a good idea to eat starchy foods after intense exercise because they quickly help replenish carbohydrate stores. These foods include potatoes, legumes and beans, cereals, rice, grains, and breads. Remember to choose whole grains, and foods with quality nutritional content and higher levels of fiber, minerals and vitamins.<br />
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The window for carbohydrate replenishment is about 20 minutes of finishing training. This window provides a great opportunity to include starchy carbohydrates with your post workout meal. If you're at the gym or find it to challenging to eat a big meal after your workouts, consider including carbohydrate supplements with a protein shake post workout. Many athletes use a carbohydrate supplement with a protein supplement post workout because their bodies need immediate glycogen replacement. This is especially valuable if you follow-up weight training with a session of cardiovascular training.<br />
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Why not eat starchy carbohydrates if you've earned them? The reason carbohydrates are so important is that they provide fuel for intense training. Most training takes place in short, intense bursts. These bursts typically outrun the body's ability to supply oxygen to sustain the effort. Intense training creates a demand in the body for glycogen (carbohydrate) replenishment and amino acids. It is important to have enough carbohydrates in your system after training to avoid your body having to use up amino acids.<br />
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James continues to study the latest training, supplementation, and nutrition research to help you improve your overall health and wellness. Visit James' Exercise and Nutrition Blog for more details.<br />
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Article Source: http://EzineArticles.com/?expert=James_Beltrame<br />
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Article Source: http://EzineArticles.com/7383706<br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1392789853001398481.post-3982939625631249032012-12-04T12:29:00.005+00:002012-12-04T12:29:46.766+00:00Workout: Cardiovascular Full Body Workouts<div dir="ltr" style="text-align: left;" trbidi="on">
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There are so many exercises available to us now days that it's hard to know which ones to choose. We all want a full body workout that will show real results real fast. Well today I want to talk about 5 exercises that will workout every major area that we want to strengthen. Be sure to stretch before working out to avoid injury.<br />
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The first exercise I want to talk about is an exercise called "Ski Shoots". This is a full body workout that exercises your upper body including your shoulders (lats), chest, arms (biceps/triceps), lower back, upper back, abdominal structure/s and your legs. To begin this workout stand with your feet shoulder width apart and put your hands on your hips. Squat down and touch the floor, then throw your feet out to the left. Now bring your feet back up into starting position then sprawl back into push-up position. Immediately bring your feet back up to starting position and throw them out to the right. Now bring your legs back up and stand up into starting position. Do 5 to 7 sets with 10 to 15 repetitions in each set. This exercise is extreme and gives you an overall workout.<br />
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The second full body cardiovascular exercise I want to discuss is a combination of two exercises. The "Pelvic Jumping Jacks" and the "Elbow Drops" are two great exercises that actually workout all the major areas and muscles we are trying to get to. To begin this exercise start in push-up position with your feet spread apart. Now bring your feet together and immediately separate them again. Do this 5 to 10 times then with your feet spread apart drop your left elbow to the floor. Now drop your right elbow then push back up with your left hand and then with your right hand. Do this 5 to 10 times then start over with the pelvic jumping jacks. Do 5 to 7 sets of this exercise with 5 to 10 repetitions in each set. This exercise gives a serious workout to all of our upper body including our shoulders (lats), chest, arms (biceps/triceps), along with our abdominal structure/s, our back, lower back and our legs.<br />
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The third full body cardiovascular exercise is a simple weight pick up workout. To begin this exercise place a weight in front of you and stand with your feet shoulder width apart. Now squat down and pick up the weight. Stand back up bringing the weight up to your chest and pushing it out in front of you. Now immediately bring the weight back down to your chest then squat down setting the weight back down to its original position. Now stand back up into starting position. This exercise gives a serious workout to all of our major areas on our body including our legs, abdominal structures, chest, shoulders (lats), arms (biceps/triceps), back and lower back. Be sure to lift with your legs and not with your back.<br />
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The fourth full body cardiovascular exercise I want to discuss is a rope climbing workout. To begin this workout you are going to tie a rope to a tree. Now grabbing the rope with your hands and feet you are going to pull yourself up, then slide down and pull yourself up again. This exercise gives an extreme workout to your legs and your upper body including your arms (biceps/triceps), shoulders (lats), back, lower back, and abdominal structures. This is a basic workout but it shows real results if you are consistent to your exercise routine.<br />
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The fifth full body cardiovascular workout is another rope exercise that exercises all the major parts of your body. To begin this workout tie some rope from one tree to another. Make sure there is enough rope to go from one tree to the other and hang down to the floor on both sides. Now from one end climb the rope then make your way across the rope to the other tree. When you have made your way across, climb down and repeat. This is a serious cardiovascular workout that will exercise your upper body including your arms (biceps/triceps), shoulders (lats), chest, back, lower back, abdominal structures and your legs.<br />
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Before I end this article I want to talk about another full body cardiovascular exercise that I can't pull myself away from. Being a fan of boxing exercises I want to suggest a workout on a punching bag. I usually do a 30 minuet cycle that I break down into 5 to 10 minuet intervals. Because I don't have the time to go to the gym I workout on my own at home. This punching bag provides a serious workout to my upper body including my chest, shoulders (lats), arms (biceps/triceps), back, lower back, abdominal structures and legs.<br />
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For a cheap and easy way to start your boxing exercises visit: http://myweave.blogspot.com<br />
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Article Source: http://EzineArticles.com/?expert=TJ_Trawick<br />
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Article Source: http://EzineArticles.com/7353972<br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1392789853001398481.post-35364494020822497972012-12-04T12:29:00.002+00:002012-12-04T12:29:09.166+00:00Tips To Help You Become A Healthier You!<div dir="ltr" style="text-align: left;" trbidi="on">
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Are you looking to get into better shape and become healthier? There is so much information out there that it can be quite overwhelming when you are trying to better yourself. The following article will help you get started on your journey to better health.<br />
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The first thing you should do when beginning your journey towards better health is to define where you want to go and how you want to get there. You should make both long term and short term goals. Write down your goals so you can see them and remind yourself of them often. Research has shown that people who make goals and write them down are more likely to reach them.<br />
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Once you have made the choice to live a healthier life, make a grocery list. You need to purchase fruits, vegetables and other healthy foods. The perimeter of the store is the healthiest place to shop, so most of the items you buy should come from there. Buy plenty of healthy food for both meals and snacks.<br />
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Exercise is another aspect of living a healthier life. You need to decide what kind of exercises you will do. You can exercise at home on equipment or with DVDs. Or maybe you would rather join a gym. The options are endless when it comes to exercising. You can find many different things to do, just don't sit on the couch.<br />
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If you are new to exercise, start out slow. It is easy to overdo it and either get hurt, or get burnt out. You do not want either to happen. Begin slowly to get familiar with each exercise you do. Once it becomes too easy, go to the next level.<br />
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Another great thing to do on your healthy journey is start keeping a journal. You can include many things in your journal. Record such things as your starting weight and your weight along the way. You can also write down your goals and record when you meet each one of them. You should also keep up with the foods you eat on a daily basis. Record your exercises, what you are doing and how long you do each activity. Keeping a journal can help keep you motivated and will help you see how far that you have come.<br />
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As you reach each one of your goals find a way to reward yourself. Do not use food as a reward; find things that are important to you. Maybe you can buy yourself a new outfit or better yet, a new workout outfit. Find rewards that motivate you to continue on your journey. These rewards can help keep you motivated when you feel like quitting.<br />
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Find someone to join you in your healthy journey. Everything is better to do with someone you care about. Having someone to hold you accountable, keep you motivated and give you support will be very helpful on your journey.<br />
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When you are striving for a healthier body, try out the advice in this article for excellent results. With some time, effort and knowledge you can become a much healthier you.<br />
<br />
Sachin is young doctor working in the field of clinical research and also a freelance blogger. He writes at http://whatisfever.net<br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1392789853001398481.post-41116459724198999272012-12-04T12:28:00.002+00:002012-12-04T12:28:27.540+00:00Losing Weight With Cardio And Strength Training<div dir="ltr" style="text-align: left;" trbidi="on">
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The type of workout you do should depend on what your goal is. I see far too many people just go into the gym and pick up some weights and think they're going to get the results they want overnight. I also see far too many people give up after a few times at the gym because they don't see the results they want. It's definitely not an overnight process. It takes hard work, dedication, and a drive to better yourself. If you stick with it you'll lose weight, feel more confident, look better, be able to buy clothes in a size you're proud of, and you'll be able to brag to everyone that you're losing weight!<br />
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Figure out what you need to do first and start with that. Focus in on trouble areas while paying attention to the rest at the same time. For example, if you're overweight then you shouldn't go hit the weights right off the bat. You need to lose some of the weight before you can start building the muscle. If you go hit the weights before losing the weight, then you'll be discouraged quickly when you realize you aren't bulking up right away. Lose the weight and then work on the weights. You'll see results faster, and it's healthier for you. If you're of average weight and you really just need to tone up a couple trouble areas, then jump right in to strength training - at a low level. But, I still recommend getting some cardio in there as well.<br />
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Everyone needs to work up to higher / more difficult weights / cardio. You can't just go to the gym for the first time after not working out and start lifting 100 lbs or complete an hour of hardcore cardio. You'll hurt yourself... badly. Start slow and work your way up. You'll become more motivated when you see that you can do a little bit more every few workouts.<br />
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By the way, men have the privilege of losing weight faster than women because that gut of theirs is mostly water weight. A few setups and pushups a day usually pretty much takes care of that.<br />
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Losing the pounds<br />
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When I want to drop pounds my workouts primarily consist of cardio. This means I actually get up, get my heart rate above normal (for me I need to get it to the 130-170 range to actually be considered cardio), and I actually sweat. I know, I know... that's a dirty, nasty word, but it's absolutely necessary! Some cardio activities I do (since I hate running) include:<br />
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Elliptical Machine<br />
Stair Climber<br />
Arch Trainer<br />
Bicycling - I prefer the non-stationary, real bikes on a real trail. It's just much more fun!<br />
Swimming<br />
Treadmill - I don't run... instead, I change the incline every 1 minute and vary it between a 5 and 14 incline - up and down every 1 minute. This keeps me from getting bored, it gets my heart rate up, and works my legs quite well.<br />
Jumping / pushup / knee-up routines - these will get the heart rate up and count as cardio and strength training. I only recently started doing this routine and I have had great results with it so far<br />
Kickboxing<br />
Other cardio activities that I personally don't enjoy very much, but can be effective:<br />
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Jump rope - this is great cardio! It works your whole body!<br />
Jogging / Running - running on the treadmill is actually easier on your knees than running on concrete.<br />
Spin Class<br />
Power Walking<br />
Skiing<br />
Step Aerobics<br />
Rowing<br />
Please keep in mind that it's recommended by most doctors that everyone does at least 30 minutes of cardio 3 times a week, at least. I like to mix up my routines so that I don't get bored with my routine and so that my body doesn't set itself into a routine.<br />
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Toning up<br />
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When I want to tone up (after losing some of the weight), I do cardio, but for a smaller amount of time (i.e. 15 mins instead of 30), and then I do light weights and high reps, and I do a lot of core work (i.e. sit ups, plank, and back exercises) - then again, my core is where I need the most work right now. Please be careful with weights and resistance machines, though. Too much weight can cause you to tear a muscle more than necessary and can actually damage your muscle. When we workout we are creating tons of small tears in our muscles (that's why it hurts a day or two after a workout) and when they heal they become stronger and better. Listen to your body and what it's telling you - it really does talk to you, but you have to be willing to listen.<br />
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You may also find that while you're working out you may plateau and stay at the same weight for a while. This is okay... it's perfectly normal, actually. Try changing up your workout routines a bit. Change the workouts you do. If you normally run and jump rope for your cardio, try the Elliptical and spin class for a while. If you normally do sit-ups for your core strength training try some Yoga core holding positions for a while... change it up.<br />
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For more information on losing weight and exercising the proper way, please visit my blog at http://www.kristymlopez.com.<br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1392789853001398481.post-55789773225569218722012-12-04T12:27:00.000+00:002012-12-04T12:27:05.103+00:00What to Wear During Workouts<div dir="ltr" style="text-align: left;" trbidi="on">
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I have personally witnessed people wearing all types of things to workout in. But, what's the right thing to workout in. Well, there are certainly some things you shouldn't wear to workout in, such as high heels and blue jeans. I know, I know, it sounds like common sense, but like I said - I've witnessed people wearing all types of things.<br />
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Please don't wear heels, dress shoes, wedges, etc. These types of shoes pose a great risk to you and others around you. They don't have the stability of a tennis shoe, nor do they have the traction that a tennis shoe does. Whether you're using cardio machines, lifting weights, or running, these types of shoes could cause you to slip, misstep, twist / roll your ankle, or worse. This can cause you a great deal of pain, put you down for a while (meaning, no working out or involving yourself in other activities, etc.), and could possibly hurt others around you if you happen to fall on them or drop weights on their foot.<br />
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Second, please don't wear blue jeans to workout in. Blue jeans are not designed to be workout clothes. They don't stretch like workout clothes should, they can (and usually do) cause chaffing on the legs where your legs rub together (not comfortable at all!), and they just aren't lightweight enough to get a good workout in. Not to mention how difficult it is to do sit-ups (or anything where you sit on a hard surface to workout) because of where the seams are in the rear of the jeans. It's just plain uncomfortable and annoying.<br />
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So, what do you wear? Here's a list of a few things you could / should wear to workout in. Please keep in mind that the type of workout you are doing should help determine what you should wear. For example, if you are doing kickboxing, karate, or some other form of active non-machine cardio you would probably be much more comfortable in loose fitting workout clothes. However, if you're lifting weights or using cardio machines then you may be more comfortable in tighter-fitting workout clothes. But please, please, please for the sake of those working out around you, please wear something that covers you up and please, please, please wear deodorant!! There's nothing worse than working out next to someone who just plain stinks!<br />
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T-Shirt<br />
Tank Top<br />
Sports Bra- regular bra's just don't give the proper support.<br />
Lightweight Jackets / Hoodies / Windbreaker- if you're working out where it's cold, or if you just like to sweat more during your workout.<br />
Spandex / Stretchy Pants, Shorts, or Crops- crops are usually for women, but I suppose men can wear them too. Men - please make sure your shorts aren't too short (personal preference here). Mid to lower thigh is sufficient.<br />
Sweatpants<br />
Groove Pants - these are workout pants that are stretchy, but the bottom of the legs are wider than normal workout pants.<br />
Special Workout Skirts- yes, they sell these; although, I don't see them worn very often.<br />
Socks and Underwear- yes, you should definitely wear these!!<br />
Head and Neck Warmers / Gloves / Arm Warmers - these should only be worn if you're working out in cold weather<br />
GOOD Pair of Tennis Shoes- these shoes should have ample support for your arches, heals, and the balls of your feet. They should provide support and comfort. If needed, put a pair of insoles in the tennis shoes as well for additional comfort.<br />
There are tons of items out there to purchase so make sure you know what type of workout you will be doing and what you feel comfortable wearing prior to purchasing a bunch of workout clothes. I have realized over time that there are certain things that I don't like wearing to workout (i.e. sweatshirts / jackets, groove pants, sweatpants, and t-shirts), but these are personal preferences. Please keep in mind, too, that the more you workout the more workout clothes you'll need. Workout clothes tend to wear out quicker than other clothes (if worn frequently) because of the sweating, the stretching of the material from the actual workout, and the frequent washing. However, if you are looking to really lose weight I wouldn't recommend purchasing a ton of workout clothes to start because as you lose weight you'll need to purchase smaller workout clothes (which is awesome!!).<br />
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Your shoes are the #1 thing you should think about and maintain during your workouts! Remember to replace your tennis shoes when needed:<br />
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If you are a 'lower-mileage' person (workout / run 3 - 4 times a week), then replacing them a couple times a year should be fine.<br />
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If you are an 'average-mileage' person (workout / run more than 4 times a week), then you should probably replace them every 3 - 4 months.<br />
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However, if you workout / run a LOT (i.e. you're training for a marathon), then you'll probably need to replace your shoes every 2 - 3 months.<br />
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Be sure to check the tread on your shoes to determine if you need to replace them sooner or later than indicated above. Some people wear shoes out in one spot quicker than others depending on how they step. If you see significant wear in only one spot, then you should probably speak with your doctor because wear in only one area of the shoe (i.e. one side of the shoe or on the heal) can indicate a gait issue that could cause knee and hip issues.<br />
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If you have a pair of tennis shoes that have been sitting around for a long time (a year or more), get rid of them. Shoes wear down even when they aren't being used.<br />
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It's recommended to have a couple pairs of shoes to alternate. This allows one pair to completely air out and dry (yes, your feet sweat, too) between workouts.<br />
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Ensuring you have a good pair of tennis shoes for working out can reduce injuries, recovery time from workouts, and can help reduce long-term issues such as back, leg, and hip soreness.<br />
For more information on exercise and losing weight, please visit my blog at http://www.kristymlopez.com.<br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1392789853001398481.post-32399117186180812812012-12-04T12:20:00.005+00:002012-12-04T12:20:59.966+00:00The Most Efficient Way to Burn Calories by Exercising: Interval Training<div dir="ltr" style="text-align: left;" trbidi="on">
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Interval training is quickly becoming one of the most popular exercise techniques to burn fat. This is because performing intervals generally takes less time than more traditional cardiovascular exercise and it helps you to burn calories both while you are exercising and for hours after you have left the gym.<br />
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What is interval training?<br />
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Instead of exercising on a stationary bike, elliptical, treadmill, etc. at a relatively steady pace for a long period of time to get your heart rate somewhere between 60%-80% of your maximum (generally speaking), interval training requires you to exert enough physical energy to bring your heart rate between 80% and 90% of your maximum heart rate for a short period of time (this is your interval). The intervals are then followed by a period of significantly lower intensity exercise to bring your heart rate back down to around 60% of your maximum.<br />
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How does interval training affect your body?<br />
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During your short burst of intense activity, your body will need to pull on its energy sources: sugar in your bloodstream. This isn't the most scientific explanation available, but picture this: your body has a finite amount of sugar in your bloodstream at any given time. When you partake in intense physical activity like you do during interval training, your body will quickly use up all of the available energy in your bloodstream. Fortunately, this doesn't mean your body is just going to collapse in heap of energy-less skin and bones (though if you every feel light headed while exercising, stop) because your body has a back-up plan: fat. Think of fat as a bunch of stored energy, so when your body is starting to run low on energy, it'll pull from your reserves to supply your muscles with the energy they need. Thus, you're burning fat at a more accelerated rate than you would if you're only performing moderate physical activity.<br />
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Because of the intense nature of intervals and the toll it can take on your muscles, post-workout recovery will also take your body more energy (meaning you'll burn even more calories) than usual to repair and rebuild your muscles to a stronger, leaner state.<br />
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How should I do interval training?<br />
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This largely depends on your current cardiovascular shape. If you do some kind of moderate cardiovascular activity for at least 30 minutes 3 or more times a week, I'd say you're ready to implement intervals into your workout routine (If you're not at this point yet, either try to work your way up to it before doing an interval program or use gentle intervals to help you achieve your goals. For example, try alternating walking with a light jog.). Because it may result in muscle soreness, you should only replace one regular cardiovascular workout per week with interval training when you're starting out. Always, regardless of your fitness level, begin with a 5 minute warm-up of light to moderate intensity and end with a 5 minute cool down going from moderate to light intensity. After your 5 minute warm-up, kick the intensity up for 30 seconds, and then bring the intensity back down for a minute and a half before beginning your next interval. Do 5 your first time, and build your way up from there. If you have a heart rate monitor, this is the easiest way to determine if your intensity level is appropriate. If not, they're not very expensive or you can try using the heart rate monitors installed on most cardio equipment (I find they're usually within 5 bpm which is close enough). As you get better at interval training, gradually reduce your rest time until it is equal with the amount of time you spend doing your interval. You can also increase the amount of time that you are doing intense activity for and you can start doing intervals more than once a week if you so desire.<br />
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Interval training is also especially good for runners or bikers looking to increase their speed, and it can help you to prevent boredom from doing the same thing every time you go to the gym. Remember to start slow to prevent injuries and let me know how it goes!<br />
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Thanks for reading everyone. My name is Nathaniel and as someone who used to be 40-50 pounds heavier than I wanted to be, I learned about a lot of effective ways to eat better and exercise more efficiently to live an overall healthier lifestyle. To see more tips on health and fitness, check out my blog: http://safehealthandfitness.blogspot.com/<br />
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To learn about how a smart-carb diet can help you lose weight, take a look at this blog post: http://safehealthandfitness.blogspot.com/2012/10/smart-carb-diet.html<br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1392789853001398481.post-51439476138421280612012-12-04T12:20:00.002+00:002012-12-04T12:20:14.887+00:00Soccer Fitness Tips That Are Sure To Work<div dir="ltr" style="text-align: left;" trbidi="on">
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It is a good thing to become more fit. If may seem a little difficult at first, mainly when you've never tried, but you can do it if you have the right advice. Read on to find what you need. This will make you healthier and make life more enjoyable!<br />
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Keep your pace as steady as possible when you are cycling. The faster you are pedaling, the faster you will get tired. Keep a simple pace so that you can boost riding endurance and fight fatigue. It's also easier to protect yourself from injury if you keep your pedaling pace steady. You'll be more sensitive to the twinges that tell you you're risking an injury.<br />
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Always mix in some variety into your workout and exercise routine. This prevents your workout routine from becoming boring, which is one of leading causes of falling off the workout wagon. Also, it's important to switch exercises to get more muscle groups involved to get the maximum benefits from working out.<br />
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To improve your golf putt, aim for a distance of about 17 inches beyond the hole. You will not have divets in the grass from people walking in this area. The grass will be thicker and your ball will roll more slowly.<br />
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Even with all of the new types of exercises being used today, the old ones we all know about still are a great way to help with core strengthening. Sit-ups are still the most effective method for strengthening your center and making all other activities possible.<br />
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If you are trying to increase your muscle strength, an excellent tip is lifting lighter weights at a faster pace. Doing this means your muscles have to exert more force than using weightier equipment at slower velocities. Choose weight that is approximately 50% of your maximum capacity.<br />
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If you injure your arm or leg, you can still continue your fitness plan by working out your other limbs as the injured one heals. Interestingly, exercising the healthy limb actually stimulates blood flow and maintains the muscle tone in the unused, injured limb. This will help you keep up your strength, muscle mass and fitness even after facing an injury.<br />
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Remember to balance back exercise with exercise on the front of your body. If you are experiencing back pain when doing abdominal exercises, work to strengthen your back muscles. Balancing front and back exercises each workout is the most effective way to stop back pain from spoiling your workout routine.<br />
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Varying your exercises can boost the benefits your body gets from your workouts. If a person does walking on the treadmill, they are able to run in their neighborhood. The difference in intensity and muscle use that is needed to run uphill outdoors can yield different results than similar exercise on the indoor track. Variety helps with results.<br />
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Drink a lot of water. The rapid movements of your muscle fibers create heat from friction and cause your body to dehydrate quickly. When your body is too warm it can get dehydrated in response to excessive sweating.<br />
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If you volunteer at your child's school during a fitness program, you show your child that you take interest in being fit. Showing your child that you are serious about fitness can help them get more involved in their own fitness goals.<br />
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To get your muscle tissue to repair quickly after a hard workout, you should skip a day between working out those same muscles. Increased blood and nutrients will be distributed to the muscles, which will lead to quicker repair.<br />
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You can substantially boost your fitness level by walking. Go heel to toe; push off with one heel and the toes last in order to increase pressure on the calves. Work your arms as well, by bending the elbows and swinging your arms with each step you take.<br />
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When you are jogging up a hill, be sure to hold your head high and focus by looking at the highest point of the hill. This will make it easier to run, as it opens up your airways allowing you to breath much more easily than if your head is facing the ground.<br />
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Lifting weight should be limited to an hour or less. Muscle wasting will begin after an hour of lifting weights. For these reasons you want to try to stick to under an hour with strength training.<br />
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Spot training is ineffective if you have excess weight everywhere. You must first lose the weight and attain your optimum body fat percentage in order to produce the right results during spot training.<br />
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Getting yourself physically fit is essential to longevity and astounding health, plus you get to feel amazing. You may be overwhelmed if you are not used to working out, but this goal is attainable if you have assistance. Make use of the advice in this piece to refine your physical fitness and achieve optimal results.<br />
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Paul Koroma is the author of this article. Learn how to stay healthy by playing soccer and other sports on our Sport Blog here.<br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1392789853001398481.post-73493014976603448292012-12-04T12:19:00.002+00:002012-12-04T12:19:31.731+00:00Get Your Kids Ready For Sports<div dir="ltr" style="text-align: left;" trbidi="on">
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With kids in school, parents will no doubt have a laundry list of things to do to get their children ready for extracurricular activities. If your child is interested in sports, there are a few precautionary items parents should scratch off their to-do list before your quarterback hits the field.<br />
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Let's Get Physical!<br />
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All children should have an annual physical before the start of classes, but why not speak with your pediatrician about playing sports? An annual physical can help children avoid unnecessary injuries due to pre-existing conditions. It is also a good idea to have your child's eye sight checked as well. Success in sports comes with clear vision and a strong body. Your doctor can help determine if your child is fit enough for sports, and can help you determine which sports might best suit your child, if there are any medical conditions which could hamper your child's athletic career.<br />
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Gear Up And Mov'em Out!<br />
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The next thing that should be considered before your child hits the field is what protective gear he or she will need. Each sport has different equipment requirements, so it is best to speak with the coach as to what type of gear would be appropriate for the sport. With certain sports, it is better to have more protective gear than less, so you want to make sure that your child is well suited in gear, that it is the right size, and covers all vulnerable areas. Your coach, as well as an equipment specialist, can tell you exactly what you need. Remember to get good fitting shoes for your child, because poor fitting shoes can lead to foot injuries over time. The same notion applies to equipment as well. Sporting equipment is not something you want your child to grow into. When they begin a new sport, they need gear that fits them well, because this will protect them from injury. Ill-fitting gear can actually lead to more injuries, so be sure to size your child's equipment appropriately. You will also want to speak with your optometrist about protective eyewear as well, to avoid any eye injuries. Most sports have a high risk of injuries to the eyes and surrounding areas, and protective eyewear can help avoid potentially damaging accidents.<br />
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Sports are meant to be fun, and they also can put children at risk for injuries. Be sure that any sporting team your child is on has a scheduled game plan for stretching and conditioning, which can help little leaguers avoid strains and sprains. Make sure the team also carries a first aid kit for any minor injuries during practices and games. No child should be sidelined with an injury. With the proper gear and a clean bill of health, every kid can hit the field and be a star athlete!<br />
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Kitchi Joyce is the Director of Administrative Services for OrthoAtlanta, a full service Atlanta orthopedic practice specializing in orthopaedic surgery and sports medicine. OrthoAtlanta has multiple locations around the Atlanta Metro area where doctors, physicians and medical staff help patients live and perform at the peak of their physical ability. Decades of experience, education and research means that all branches of Atlanta orthopedics are covered, from cartilage restoration to spine care and sports medicine. Learn more about Atlanta orthopedics at http://www.orthoatlanta.com/services/orthopaedic/.<br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1392789853001398481.post-83874566213415456432012-12-04T12:18:00.002+00:002012-12-04T12:18:46.750+00:00Post Workout Eating - How and What to After a Workout Session?<div dir="ltr" style="text-align: left;" trbidi="on">
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When it comes to speeding up recovery, what you ingest right after a training workout is critical. Though it's clear that what you put into your body, from meals and drinks, influences your performance, there is plenty of evidence that pinpoints that the right nutrition is key for optimal recovery-especially after and between high intensity training sessions.<br />
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Proper recovery nutrition helps you in two ways: first of all, it assists with replenishing the empty energy tanks-primarily via glycogen storing, and rebuilding damaged muscle tissue-through providing your body with the needed amino acids for the process. Therefore, overlooking proper recovery diet can hamper your performance, increase the likelihood of pains and aches, chronic fatigue and a loss of motivation for the exercise program itself.<br />
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Therefore, if you're looking to keep your workout program on the right track, try to incorporate these eating guidelines into your daily menu and see your performance soaring as a result.<br />
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The Recovery Window<br />
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The sooner and quicker you provide your body with the valuable nutrients following a workout, the faster you're going to recover. This is what is known as the recovery window. And according to research, during this critical window, chances are high that your energy intake favors recovery as the body is more primed to replenish its energy tanks and start the rebuilding process.<br />
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As a result, make sure to ingest something healthy right after finishing a workout. It doesn't have to be a large meal. In fact, the smaller the meal, the faster it will get absorbed by the body, thus leading to a faster recovery rate. However, does any food count? What are the best eating choices when it comes to speeding up the recovery process? Read on.<br />
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Carbohydrates and Protein<br />
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Carbs and protein are the two keys to optimal post-workout diet for recovery. The first helps you replenish your energy tanks, while the latter aids with rebuilding muscle tissue damage. Research shows that taking these two valuable components together works best for maximal recovery.<br />
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Your energy needs depend, for the most part, on your body weight and training intensity. Shoot for 0.5g of carbohydrates of your body weight in pounds and a ratio of carbohydrates to protein of approximately 3:1. However, the more intense a workout is-especially after running interval or weight circuit training-the higher your protein intake should be. Just make sure to keep monitoring regularly your bodyweight and other bodily measurements.<br />
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Meal ideas<br />
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Still confused? No need. Here are some of the best foods for speeding up recovery while keeping weight gain at a halt.<br />
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- Fresh fruit and vegetables. Obviously these are some of the healthiest and best eating choices you can ever make. Fruits and vegs are high in complex carbs and antioxidants. The more varied the colors, the better. Try tomatoes, cherry, beans, spring onion, apples or any other low-sugar fruit or veg you find yummy.<br />
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- Mackerel. This fish is high in omega-3 fatty acids that help you to reduce inflammation, protein and salt to restore lost sodium.<br />
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- Milk-shake. According to research, milk-based drinks are the best liquid replenishment choices, better than traditional carb-based energy drinks or just drinking water.<br />
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Though the above guidelines are simple and easy to follow, still, most fitness enthusiasts overlook the importance of eating for proper recovery. Don't make that stupid mistake. Instead, aim to gradually incorporate these strategies into your training program. And in no-time, your athletic performance and exercise enjoyment will soar through the roof as a result.<br />
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David DACK is a runner and an established author on weight loss, motivation and fitness. If you want more free tips from David DACK, then go to http://runnersblueprint.com/weightlossrunning.html and for a limited time you can grab this special "Weight Loss By Running" (Value $18) report For FREE.<br />
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Or you could go and visit his awesome blog at: http://www.runnersblueprint.com/blog/<br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1392789853001398481.post-741736145077269282012-12-04T12:17:00.002+00:002012-12-04T12:17:34.393+00:00Cardio for Beginners<div dir="ltr" style="text-align: left;" trbidi="on">
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Are you currently a cardiovascular amateur? Don't worry many of us were at one time. A lot of people have been using cardiovascular training for years due to its power to get rid of fat. Unfortunately, lots of individuals are utilizing ineffective techniques and not seeing the results.<br />
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Fortunately for cardio training newcomers, you won't need to make the very same mistakes. In this post you will discover several excellent methods for developing a cardiovascular plan that will provide lasting benefits.<br />
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Every cardiovascular beginner has to fully grasp the energy systems prior to starting. While aerobic cardio may be one the most popular forms of cardio, it isn't the most beneficial. Widely used aerobic workouts consist of elliptical exercises and also distance jogging.<br />
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These types of work outs are normally low-intensity, and also take a very long time to finish.<br />
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Aerobic exercises do have the capacity of shedding fat, but will not build lean muscle. Additionally, aerobic exercises take a great deal of time and energy to complete.<br />
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The alternative primary energy system is anaerobic. All of anaerobic exercises require a really short period of time to complete, and you are going to burn off a substantial volume of calories while also developing lean muscle. Anaerobic exercises will invariably defeat aerobic due to the muscle building potential. Any benefits you experience resulting from anaerobic strategies are sure to be long-term.<br />
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In most scenarios, any weight that was shed with aerobic work outs will likely be regained. This is simply for the reason that muscle is not replacing the body fat that may be shed, and thus you will have simply no stable basis. Lean muscle is critical to burning fat as well as keeping it off.<br />
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Since you have a solid awareness of both energy systems, you must then select which exercises you need to utilize. Almost all cardio newcomers starts out with interval training and regular sprints. Whenever you're seeking to train both energy systems you then need to make use of interval training.<br />
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Basic sprints which are more challenging, but provide much quicker outcomes. This high-intensity workout is a hit among sports athletes, and for good reason. High-intensity workouts are the critical for your fat-loss, so don't be afraid!<br />
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Not only do high-intensity exercises obliterate body fat, they even require considerably less time to complete. A full high-intensity routine will be completed in 15-30 mins, and you are going to burn off a massive number of calories. Stop throwing away your efforts with aerobic exercises!<br />
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For more analysis of the energy systems go here.<br />
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Article Source: http://EzineArticles.com/?expert=Kobe_H_Gasol<br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1392789853001398481.post-74536066961354840822012-12-04T12:16:00.002+00:002012-12-04T12:16:45.013+00:00Start Running The Right Way - Beginner Running Tips for the Overweight<div dir="ltr" style="text-align: left;" trbidi="on">
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For an overweight person, starting a running program is really tricky. In fact most fat people shy away from running training. This is a big mistake. And here is why: If you're overweight, running can be your best ally in fighting those extra pounds and keep them off for good. Not only that, running can tone your body, reduce stress levels and the risk of heart problems, boost your fitness levels. And so on.<br />
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Therefore, here is the step-by-step guideline for starting a running program for the overweight person:<br />
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1st step: Prepare Mentally<br />
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Mental preparation means getting your mind ready for the activity ahead. Most beginners find it hard to start running not only for the lack of physical skill, mental readiness-especially beliefs and values-play a crucial role as well. For instance, if you don't believe that you can be a runner, then doing this activity will be much harder. See, beliefs determine what we can and/or can't do in life. Hence having the wrong beliefs usually lead to mediocre results.<br />
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Therefore, make sure to have the right mindset prior to getting out of the door. One way you could do this is by using visualization techniques. This is a powerful process that can help you build enough confidence and belief in your latent capabilities. The best way to do this process is to visualize your body as you wish it to be. Doing so will entice your mind to behave in the manner you want it to act.<br />
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2nd step: Walk-Run-Walk<br />
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Most beginners try to run immediately only to suffer from injury and disappointment afterwards. Obviously this is not the best approach. Most running injuries are the result of doing too much too soon without giving the body enough time to adapt to the sport. As a result, The best approach is to start off slowly and build the intensity up gradually. A Walk-Run-Walk (W-R-W) program is the rule.<br />
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Following this simple program can ease you into the sport of running without hurting yourself. Not only that, a W-R-W can also help you burn fat, lose weight, and boost your fitness level. All this, while staying clear of injury and other setbacks.<br />
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On a typical W-R-W program you'll be asked to do 2 main things: walk for a specific time, then go for a running interval at moderate pace. That's it. No crazy spiriting or hill running. For instance, on your next workout, walk for full 5-minutes as a warm-up, run straight for 30-45 seconds, then take a walking break until you feel comfortable to run again. This alternating pattern can help you gradually build stamina while training within your skill level.<br />
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Each workout session should not last for more than 30-minute each, 3 times per week. And as you get stronger and fitter, you should make your running intervals longer and ease up on the walking.<br />
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Abide to this rule until you're able to run straight for 30-minute without much huffing and puffing. Then welcome to the crazy world of runners.<br />
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David DACK is a runner and an established author on weight loss, motivation and fitness. If you want more free tips from David DACK, then go to http://runnersblueprint.com/weightlossrunning.html and for a limited time you can grab this special "Weight Loss By Running" (Value $18) report For FREE.<br />
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Or you could go and visit his awesome blog at: http://www.runnersblueprint.com/blog/<br />
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Article Source: http://EzineArticles.com/?expert=David_Dack<br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1392789853001398481.post-24029441606858325782012-11-30T01:56:00.002+00:002012-12-02T16:21:43.567+00:00The Benefits of Natural Bodybuilding Techniques<div dir="ltr" style="text-align: left;" trbidi="on">
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Natural bodybuilding techniques are those methods that enable one to build muscle without the use of artificial-and often illegal-injected or ingested substances. The most common class of artificial substances used for this purpose are anabolic steroids which, despite strong warnings from health officials, continues to be used by bodybuilders who want to see fast results from their workouts.<br />
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But there is a terrifying risk in choosing steroids over natural bodybuilding techniques.<br />
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Health Risk of Steroid Abuse<br />
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Anabolic steroids are artificially produced testosterone, a male hormone. Because it is a male hormone, this drug increases strength, energy, and muscle mass. Bodybuilders, and other athletes, are attracted to steroid use because of its purported-and often very apparent-muscle enhancement effects in a very short period of time and for a relatively small amount of effort. (In general, those who take steroids are able to build significantly more muscle mass as compared with those who follow strictly natural bodybuilding techniques).<br />
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But the health risks related to steroid abuse cannot be overstated. Some of these risks include:<br />
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Heart attack. Steroids have been shown to have at least three different effects on the heart: (a) they can lower the good type of cholesterol (HDL) and raise the bad type of cholesterol (LDL) in the blood. (b) they can raise the blood pressure and (c) they can literally damage the heart by enlarging the left ventricle.<br />
Liver damage<br />
Stroke<br />
Prostate cancer due to steroid's tendency to enlarge the prostate gland<br />
Sexual impotence<br />
Infertility<br />
These and many other health effects of steroid abuse (up to and including death) should give one pause before choosing this method over natural bodybuilding techniques. But there is one more aspect to consider.<br />
Steroids-a Temporary Fix<br />
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Despite its much-vaunted ability to "pump up" an athlete quickly, steroids have another reputation that is not as well recognized-they are a temporary fix. Indeed, the muscle that steroids build so quickly will just as quickly diminish once one stops taking steroids, say experts.<br />
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This is why many athletes suffer from long-term steroid abuse-to maintain its muscle-enhancing effects, they must continue taking this synthetic hormone. Continued steroid abuse then leads to higher risks of adverse health effects.<br />
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It would appear, then, that the only benefit of steroid use is this temporary advantage, but this advantage is accompanied by serious (and often irreversible) effects upon the user's physical and sometimes emotional health.<br />
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Benefits of Natural Bodybuilding Techniques<br />
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In contrast to steroids, natural bodybuilding techniques offer a number of benefits to bodybuilders and other athletes. Some of these benefits include:<br />
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An absence of unhealthy side effects<br />
Long-lasting results with respect to enhanced musculature, which do not dissipate as is the case with steroid use<br />
Workouts are positive reinforcers, as compared to excessive testosterone use which interferes with the release of endorphins<br />
In general, however, there is not much of a difference between natural and "unnatural" bodybuilding techniques. The types of exercises and training routines are the same in both cases. However, one's training schedule will likely change. Since steroids speed up the repair time of the muscles, those that use these synthetic hormones are able to have more intense, and more frequent, training sessions as compared with those who use natural bodybuilding techniques.<br />
Nutrition Tips for Natural Bodybuilders<br />
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Experts consider proper nutrition to be one of the most significant factors in natural bodybuilding. Although opinions regarding what constitutes proper nutrition for bodybuilders varies, many experts recommend that, of all of the calories a bodybuilder consumes each day:<br />
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- 30 percent should be a form of protein<br />
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- 50 percent should be derived from carbohydrates<br />
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- 20 percent should be from healthy fats<br />
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In addition, one should minimize, to the greatest extent possible, the consumption of sugar and of processed foods. Of course, this is true for all individuals.<br />
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Bodybuilding Techniques<br />
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According to Iron Magazine, "[t]he trick with weight training is that you need to actually rest more than you need to train. When you train with weights, you are breaking down the fibers in the muscles of your body." In order to successfully build muscle, it is necessary to rest those same muscles the day after training. Thus, if you work the muscles of the upper body one day, do not work those same muscles the next day. A good training technique, therefore, is to work different muscle groups on alternate days.<br />
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In addition, Iron Magazine suggests a number of natural bodybuilding techniques that have been proven to increase muscle mass relatively quickly. These varied techniques prevent the body from becoming too comfortable with a particular training routine and will enable the muscles to be more responsive to training.<br />
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Stalled repetitions. Stop at the midway point of a repetition and hold it for a few seconds before completing the repetition. This can be modified by stopping the movement during different points in the range of motion.<br />
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Forced repetitions. Use as many repetitions of a particular weight as is necessary to force the muscles to fatigue or failure (a point at which another repetition cannot be performed).<br />
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Load Pyramiding. Add additional weight with each successive set of repetitions.<br />
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Repetition pyramiding. Use a consistent amount of weight, gradually increasing the number of repetitions for each successive set.<br />
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As always, consult a doctor before starting this, or any, exercise routine. Bodybuilding is particularly strenuous so this caution is particularly advisable before embarking on this path.<br />
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Natural bodybuilding techniques are becoming increasingly popular with athletes who desire a increased muscle mass without the side effects of muscle enhancing drugs. By choosing natural methods, including those rare supplements that have been proven through clinical studies to assist performance enhancement without unhealthy side effects, these athletes can take pride in the fact that any muscle they build is derived from hard work, discipline and healthy habits as opposed to use of dangerous drugs.<br />
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For more information about natural bodybuilding techniques visit http://www.ultrafitnessdynamics.com<br />
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Article Source: http://EzineArticles.com/?expert=Cara_Zolinsky<br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1392789853001398481.post-37601736178191053862012-11-30T01:55:00.001+00:002012-11-30T01:55:51.533+00:00Don't Waste Your Time With Ineffective Bodybuilding Workout Routines<div dir="ltr" style="text-align: left;" trbidi="on">
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Bodybuilding workout routines ought to be a well-rounded routine that has a sufficient amount of resistance to all or any areas of the body and every one of the muscle groups. It needs to include a selection of exercises together with weight training & a cardiovascular alternation additionally. If you're wondering about completely different varieties of bodybuilding workout routines, there is no individual magic formula for everybody.<br />
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When you are trying to plot a smart bodybuilding workout routine, you need to contemplate the current state of your health. Your health will issue in your recoverability, susceptibility to injury, & your physical limitations. If you are beginning a bodybuilding workout routine to get fit and in shape, you'll most likely have to begin slow and work your way up. Another factor in a very successful bodybuilding workout routine is to think about what your personal goals are in this endeavor. Would like to increase body mass, lose weight, or simply become stronger? Whatever goal you've got will dictate what type of workout will work best to succeed.<br />
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Human anatomy and the locations of where and what muscles are called is also very beneficial information to have. When you know where your muscles are, you'll be more equipped to work them to their maximum capacity. A good bodybuilding workout routine will be four days long to begin with. Here could be a good, basic bodybuilding routine that can specialize in each part of the body, however not every single one at the same time:<br />
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* On Day #1 Exercise Your Deltoids, Triceps<br />
* On Day #2 Exercise Your Back, Traps<br />
* On Day #3 Take A Rest<br />
* On Day #4 Exercise Your Legs, & Forearms<br />
* On Day #7 Exercise Your Chest, and Biceps<br />
* On Day #6 Take A Rest<br />
* On Day #3 Take A Rest<br />
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Working out in this means will work each body group on in some unspecified time in the future by themselves that can enable for maximum recovery time as well as most growth potential. You wish recovery time due to the intensity of a fervent bodybuilding routine to allow your muscles to heal in between exercise sessions. This can be very necessary in any body building program. Bodybuilding workout routines vary from individual to individual, but all of them contain basic components that can facilitate all body builders develop their muscles & tone their bodies. When developing your bodybuilding workout routine, keep your individual goals in mind and then choose it!<br />
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Whereas there is no one exclusive approach you should set up a bodybuilding workout routine, there're some higher ways to travel regarding one workout strategy than the other. An effective body building routine can blend along with your schedule while allowing you adequate time to form your muscles by exercising in the foremost economical manner possible. Most specialists agree that you would like to schedule in rest days when taking into account how your bodybuilding workout routine will go. Beginners need to take into thought their physical health before they start so that they grasp what their body can do. This is therefore vital because total general health will dictate how typically you'll be able to workout while not risk of injury or fatigue that can cause you quitting. A good bodybuilding workout routine can concentrate on operating bound elements of the body just one day a week. You must also be sprinkling in a cardio workout here and there as well. You wish to own rest days to allow your body to heal the injury that you have got done to it, so be certain to take at least 2 days off.<br />
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Do your analysis when choosing to follow the bodybuilding workout routine from someone else. Did they get sensible results from this routine? Do they have the type of body you want to own? If so, then you should go ahead & attempt their workout. If not, simply keep looking! Be sure to own clearly defined goals when coming back up along with your bodybuilding workout routine. While not goals, you're just lifting weights. If you wish to lose excess fat and gain bulk, which will lay down how you workout & what your routine can be. If you're simply curious about toning your muscles, that, also, will help outline how your bodybuilding workout routines can go.<br />
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A good bodybuilding workout routine is very important so as for you to attain your body building goals. When putting together a routine, be positive that you are keeping those goals in mind and then formulate a plan that works for you. Having a sensible bodybuilding workout routine can allow you to notice your body building goals.<br />
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Search The World's Biggest Bodybuilding, Fitness And Weight Loss Program Database of Natural Bodybuilding Systems for Gaining Giant Size and Undreamed Of Strength As Well As Proven Weight Loss Programs Which Shed Pounds Of Extra Body Fat Swiftly For A Slender, Sexier You. This Piece Submitted By Steve Crowley. Feel At Liberty To Publish It & Pass It On To Your Acquaintances.<br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1392789853001398481.post-54866290758721192262012-11-30T01:52:00.000+00:002012-11-30T01:52:10.672+00:00Bodybuilding Supplements Are Not a Short Cut to Bodybuilding Success<div dir="ltr" style="text-align: left;" trbidi="on">
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The fantastically developed bodies you see featured in the bodybuilding magazines are all remarkable and unique but they have one thing in common.<br />
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They will have all been built in much the same way...<br />
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Compound Exercises<br />
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Bodybuilders train hard and consistently over a lot of years. Their bodies are forged by compound exercises, mainly The Squat, Bench Press and Military Press. The weights used for bodybuilding will be heavy and in the 8 to 12 reps ranges to encourage hypertrophy and they will have consistently added a little bit more weight each and every session.<br />
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You can be sure the bodybuilder with that incredible physique trained extremely hard until they failed to do another a rep.<br />
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Bodybuilders eat very well and understand their own nutritional requirements.<br />
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Most of their bodybuilding nutrients will come from balanced meals with protein mainly from whole sources of chicken, beef, other meats and fish.<br />
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The remainder of the bodybuilding meal is a balance of carbohydrates and unsaturated fats.<br />
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Bodybuilders also know that eating can be as hard as the training, splitting the vast amount of food they need to eat to gain the calories for muscle growth over 6 meals a day.<br />
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If they cannot face consuming yet another high protein meal they will knock back a protein shake or meal replacement bar.<br />
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Not only will they have the knowledge of good bodybuilding supplements and nutrition they will also have the will power to avoid the ubiquitous junk food which plagues the high street.<br />
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They will also be found drinking plenty of simple good clear water instead of drinking growth stunting beers and wine.<br />
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Bodybuilding with Chemical Assistance<br />
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Steroids could be referred to as extreme bodybuilding supplements.<br />
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The more honest of these bodybuilding elite may well admit to help from steroids. The boost that steroids give is the ability to spend many extra hours in the gym that would be impossible without chemical assistance.<br />
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Steroids are not the easy route to bodybuilding success you still need to have the fortitude of mind and the willingness to sacrifice the time to put the hard work in to make your body grow to the extreme proportions that make a mention in the magazines.<br />
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The use and risk of steroids is well documented and like religion and politics people will get cross and angry trying to enforce their view on others and nothing will change. The people that are going to use them will use them. The people that do not want to use them are not forced to take them either.<br />
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It is a matter of personal choice. Nothing said here will dissuade either otherwise.<br />
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And before anybody writes in, how-to-bodybuilding.com does not advocate the use of steroids and that is our choice.<br />
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Bodybuilding Supplements are not a short cut to bodybuilding success.<br />
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One thing for sure is that the bodybuilding elite did not get big because they took a bodybuilding supplement and equally as sure is you will not either.<br />
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As the name suggest they are merely a supplement only and will not take the place of proper nutrition and damned hard work.<br />
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It is my opinion supplements do not build muscles, training hard, eating and drinking well and getting plenty of rest build muscle.<br />
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Do not take my word!<br />
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Bodybuilding is a great sport and past time but it is being used to make money by selling bodybuilding supplements to people who want 'it' quicker than what their body can deliver.<br />
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With the internet being the truly wonderful resource it is you can within one hour be able to draw you own conclusion about bodybuilding supplements. Do not even take my word for this, do your own research; be mindful of the creditability and credentials of the source and why they may say what they are saying and how they arrived at that conclusion.<br />
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I know how hard it can be to achieve Bodybuilding Success It takes a lot of know how, effort and time and does not come in a shake, a tub or a tablet. If you want to really want eye turning muscle mass in the shortest time possible you will need an action plan.<br />
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Learn the essentials of effective, time saving muscle building in my free report here: Muscle Building Action Plan.<br />
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Article Source: http://EzineArticles.com/?expert=Atticus_Campbell<br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1392789853001398481.post-15943072274799653022012-11-30T01:49:00.001+00:002012-11-30T01:49:21.211+00:00Bodybuilding Categories - What Are They?<div dir="ltr" style="text-align: left;" trbidi="on">
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In spite of the fact that the science of bodybuilding is over a hundred years old, it continues to be extremely popular in modern times.<br />
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Bodybuilding enthusiasts may already be familiar with what this article covers. But, those new to bodybuilding may not be aware that there are actually 4 categories of bodybuilding. These categories are based on the age and gender of the individual and the goal they desire to achieve.<br />
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The four categories are:<br />
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1. Professional Bodybuilding Professional bodybuilding is the category that appeals to individuals who desire to qualify, compete and win titles in competitions. The beginning level of competitions is the amateur level. At the amateur level they can begin earning points and, hopefully, qualify for entry in major and professional competitions.<br />
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The IFBB (International Federation of Bodybuilding) is the top-rated organization for professional bodybuilders worldwide. Amateurs who win official competitions have the opportunity to receive their IFBB pro card. Once a bodybuilder becomes a pro he or she will be ineligible to enter any future amateur contests. But, they are usually welcomed for guest posing.<br />
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2. Natural Bodybuilding Some drugs and other substances, such as steroids, are illegal and their use has been banned from competitions for professional bodybuilders. However, making them illegal and banning them has not eliminated their use. Bodybuilders who continue to use them are highly criticized for their actions.. Because of this controversy, bodybuilding competitions are classified according to natural and open competitions. All entrants in a natural competition will be administered a drug test. This testing is done to ensure that the competitors will square off fairly.<br />
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Natural bodybuilding means that you develop a well-formed body physique without the aid of illegal drugs, including steroids. The NPA (Natural Physique Association) and other organizations have been formed for natural bodybuilders. Muscle-building supplements and other natural bodybuilding products that have not been banned by the various organizations are allowed.<br />
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A former drug user can compete in natural contests if the minimum period of being clean has been reached.<br />
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3. Female Bodybuilding<br />
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Until the 1970s, women were more focused on general fitness, not bodybuilding for the sake of competition. When Arnold Schwarzenegger came into the spotlight women became more interested in hardcore fitness or female bodybuilding.<br />
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For very obvious reasons, females compete in separate contests from males. Both natural and professional contests are available to females. One of the major ones is the Ms. Olympia which began in 1980.<br />
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4. Teenage Bodybuilding<br />
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There are also bodybuilding shows and contests for teenagers which are determined by their age bracket. Most of the teenage competitors are older teems. By far the majority of these shows provide drug testing in order to protect the teenagers. Because of their age and stage of human development, teenagers are undergoing natural hormone surges and are encouraged to allow these to help them gain muscle the natural way.<br />
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A few of the genetic marvels in the world of bodybuilding started out when they were teenagers. Now, if anyone should ask, you will know that there are four categories of bodybuilding and what they are.<br />
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Article Source: http://EzineArticles.com/?expert=Gene_Cook<br />
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