Posted in Article on January 15, 2013
Have you have been trying to lose weight for sometime, but you feel like you are getting no where? You are becoming frustrated and you feel that you are out of options and nowhere else to turn. Well there are ten tips that you may not have tried that you probably will need to be aware of. These ten tips will actually help you succeed in your weight loss program.
* You need to begin your weight loss program by drinking plenty of water. When you are dieting this usually consists of eight to ten glasses a day. This water will help you keep hydrated, detoxified, and will help you keep those nasty hunger pangs at bay.
2. 3 large and 2 small
* You should have at least five if not six meals a day. This should consist of three large meals for breakfast, lunch, and dinner and at least two small calorie snacks usually mid morning and early evening. This will be great for your metabolism. Also by no means are you to skip meals. If you skip meals then you will cause your metabolism to become off balance.
* Regular exercise is great when you are trying to lose weight. It will help in increasing your metabolism and also increase your overall fitness levels. Try things such as a brisk walk, jogging, and bike riding among others, as these are all good for your heart. You can also try weight training as it will help you build up your muscle and also build up your endurance.
* Mental workouts are also important to your weight loss program. Things like Yoga and Meditation will help lower your stress, allow you to experience mental relaxation and improves your concentration. Both the mental and physical exercise if combined correctly will help with your personality and overall physical health.
* It will be much healthier for you, as a whole, to eat rather than drink. A lot of people believe in an all liquid diet but you need to realize these are not good. All you are basically taking in is pure sugar.
6. Food Labels
* You need to pay close attention to all food labels, especially when you are trying to lose weight. In doing so you need to compare calorie intake and overall healthiness of the food.
7. Portion Size
* You need to pay attention to your portion sizes. It is one of the most useful steps to proper weight loss.
8. Low Fat Low Sugar
* You need to be sure to choose foods that are low both in fat and sugar.
* A good night sleep is also essential to proper weight loss. You also need to make sure you are going to bed and getting up at the same time every day
10. Daily Diary/Journal
* You need to do a daily diary/journal on all the food that you take in and carry it with you at all times. This will help you keep track of the calories that you have already consumed for the day which allows you to plan your next meal more effectively.
As you can see there is still hope for your weight loss plan. You just need to follow these 10 steps and you will be losing weight in no time.
Posted in Article on January 14, 2013
The upright barbell rows will help to strengthen your back, which is why it’s one of the best back exercises. It will also go after your shoulders and traps. This exercise will help cut your shoulders and traps while building the muscles in your back.
To perform the upright barbell rows, you will need a barbell with weights that you can easily lift.
Once you have the proper weights on the barbell you will place your feet flat on the floor. Place your feet so they are even with your shoulders. Keep your legs and back straight throughout the complete workout.
When gripping the barbell your hands should be placed just a little less then your shoulder width. You will place your hands over the bar with your palms facing the wall behind you. The weights will be at the top part of your thighs with just a slight bend in your elbows. This is the starting position for the upright barbell rows.
Best back exercises tip: Always make sure to perform warm-up sets before starting.
Start exhaling and begin lifting the bar up toward your chin. When you are lifting the bar make sure you are using your shoulder sides for lifting. Your elbows will bend while you are keeping the bar close to your torso. Lift the bar until your elbows are above your shoulders. Your forearms will be lower than your elbows and the bar will be almost to the top of your chest. Hold this position for a few seconds while keeping your back and torso straight.
Start inhaling as you bring the bar back down to the starting position. You want to lower the bar slowly so your muscles are being stretched at an even pace. Do the recommended number of repetitions.
If using a barbell is awkward and you feel like you have no control over it, then there is other equipment that may be used. You can go to the low pulley machines that have a straight bar for you to grasp a hold of. Set your weights so you can manage them easily and do the same steps as if you were using a barbell. Barbells are another option but, are only recommended for people that know how to properly execute the exercise correctly.
When doing the upright barbell rows remember to always keep your torso and back straight. If you do not keep your back straight then you will run the risk of seriously hurting it. When doing the repetitions you do not want to strain, stop or even relax. If you do this it is a sure sign you will end up hurting your self. When you have completed the recommended repetitions your shoulders and traps will definitely be burning. This is a sure sign that you did the exercise properly. Now you to know why one of the best back exercises is the upright barbell row!
Now that your shoulders, back and traps have been stretched you are ready to start giving your lats a real work out. Your back muscles will love the wide grip lat pull-downs. This exercise is also going to help build up the strength and muscles in your upper back.
Posted in Video on January 13, 2013
Video: Stretching is always an important part of your workout, and this stretch is great for your lower back.
Posted in Article on January 12, 2013
Alternating Hammer Curls are a specific exercise aimed at your increasing the strength in your Bicep muscles. Hammer Curls are best done with dumbbells in each hand as they help you to control the rate at which your Biceps strengthen, improve in size and looks. Having strong Biceps not only looks good but allows you to get better at other exercises that involve weights.
When using weights you need to make sure that you have a buddy or a spotter with you so that they can help you to keep your form and technique right so that you do not accidentally sprain or damage any other muscles in the process. Standing straight with your feet firmly planted shoulder width apart and your arms at your side with your palms facing you, you need to curl each weight alternatively in each arm up till at chest height. Using lighter weights and building up to heavier weights is the right way to go, as you may find at first you are unable to lift weights that you think you can as you are using your Bicep muscle alone rather than any other muscles to support the lift. Concentrating on one muscle takes time and patience. Holding your Bicep and using a counting system will improve the rate at which you increase the size and power of your muscles. Always keep your wrists locked so that you do not inadvertently damage them in any way.
In effect only your forearms should move as this ensures that the concentration on your Biceps is absolute. There are variations of this exercise if you need more support for your back or if you need more support for your legs. This can be achieved if you sit down on a bench to do the Alternating Hammer Curls. You can use the back support if you need it or not if you do not. The exercise is performed exactly the same with a straight back and your feet shoulder length apart. Tuck your elbows into your waist and use only your Biceps to pull up the weights, in alternate raises.
Keeping your breathing measured and controlled will allow you to lift heavier and heavier weights over time and will benefit your training regime as a whole. Inhaling as you raise the weights and exhaling as you let go after your count will help you to fully take control of the muscle in question which in this case is your Bicep. Muscles are always improved, sculpted and built upon better when they are taken from a lower weight mass as this controls the amount of stretching the muscle does which builds stronger and more reliable result. Stretching before and after exercise minimizes the chances of damaging your muscles, so make sure that you stretch fully as looking after yourself does not start or end with the exercise alone. The look and feel of your arms has to include in your regime Alternating Hammer Curls because without them your workout regime is not complete.
Posted in Recipe on January 11, 2013
2 cups canned garbanzo beans, drained
1/3 cup tahini
1/4 cup lemon juice
1 tsp salt
2 cloves garlic, halved
1 tbsp olive oil
1 pinch paprika
1 tsp minced fresh parsley
Place the garbanzo beans, tahini, lemon juice, salt and garlic in a blender or food processor. Blend until smooth. Transfer mixture to a serving bowl.
Drizzle olive oil over the garbanzo bean mixture. Sprinkle with paprika and parsley.
(Makes 8 Servings)
Posted in Article on January 10, 2013
Exercise and nutrition do go hand in hand. If you suddenly begin exercising strenuously without adequate nutrition you are going to start feel weak and sick before you know it. This is why it is important to eat properly and keep hydrated before, during and after your exercise routine.
Before starting your exercise program make sure that you have eaten something. A small amount of protein with some complex carbohydrates is a good choice. This snack will help fuel your body and provide you with energy while exercising.
Being properly hydrated is crucial for anyone at any time but especially when doing some form of physical exercise. You should always try to carry a water bottle with you and sip on water every 10 minutes or so. Being hydrated will help prevent your muscles from becoming too sore and helps reduce painful muscle cramps.
If you feel shaky after exercise your body may be requiring some food. So eating another small snack is advisable. Try eating a piece of fruit such as an apple or handful of grapes. This should be enough to see you through until your next meal.
Eating healthy during the day will also help your body get the most benefit from your exercise. If you are attempting to lose weight then cut back on sugars, starches and fats. Instead you want to concentrate on eating plenty of fresh fruits and vegetables. Protein is important and should be eaten in small portions. It is recommended that you eat lean, low fat choices of protein such as chicken, turkey, fish and avoid eating too much red meat.
The top tips for both fitness and nutrition can be summed up into the following points:
Always drink enough fluids before, during and after exercising
Eat a small snack before working out
Eat fresh foods as much as possible
Always take the time to warm up and cool down to avoid injury
If adding a low impact exercise to your lifestyle is a new concept then pick something that you will enjoy. Many types of activities can be classed as low impact. Walking, cycling, swimming, dancing, ice skating and golfing are just a few of your choices.
Pilates and yoga may sound easy to do but they are low impact workouts that can be very strenuous and good for your body. Don?t forget too that you don?t have to stay with one exercise. Pick a variety and do them once a week or a couple of times each month. This way you are less likely to get bored and will stick with your new exercise plan.
Posted in Video on January 9, 2013
Video: A trainer explains how to do calf raises using a stability ball.
Posted in Article on January 8, 2013
When you look at Arnold, I?m sure sometimes you may wonder if he has kept a basketball up his sleeves. Many men strive hard to get that perfect big shoulders as it makes them appear wider and masculine. Actually there are two things that are to be worked on to get those pumped up shoulder muscles, they are the width of the shoulders and how thick they are. The key to real body building is adding up muscle mass to your shoulders to make them look bigger than they actually are. It again helps you in two ways. The torso looks really wide and thick and secondly if the shoulders are bigger, it makes the lower part of your body appear thinner and in shape.
Most of the bodybuilders swear by upright barbell rows when it comes to shoulder building, as it helps hit all of the three important main muscle fibers, i.e. the anterior deltoid, the lateral deltoid and the posterior deltoid.
Upright barbell rows guide:
For fresher?s, start with warm up exercises before starting your barbell plates. This will make your muscles flexible.
Now grab your barbell plates with an overhand grip that is to some extent less than your shoulder width. See to it that the bar rests on the top of your thighs. Your arms should be extended and your elbows should be slightly bent. Do not bend when you are holding the barbell plate; instead keep your body straight. This will be the starting position of your upright barbell rows exercise.
Now breathe out and lift the bars by using the sides of your shoulders and by raising your elbows right up and also to the side. As you raise the barbell plate see to It that you raise the bar close to your body and continue to lift the weight until you reach a position where the bar almost touches your chin. Remember that while performing this step particularly, your elbows should make the movement and it should be always higher than your forearms.
When you lift the bar, keep your upper part of the body motionless and hold the position for a second or two.
Now bring the bar back down to the starting position and inhale as you come back to this position.
If you are beginner, start by lifting a 25 to 35 pound barbell plate with a set of 20 reps in the first two weeks, then increase it by 3 sets of 12 reps for the other two weeks, followed by three sets of 15 reps in the 5th and 6th week, then 3 sets of 20-25 reps and as you progress depending on your capacity, increase the sets. But see to it that you do not overdo it, as it can spoil your health instead of making it. For an advanced lifter, it is always good to start with a 45-100 pound weight with recommended sets.
So why wait any longer? Just grab your barbell plates and start working out. You are sure to achieve great results within a couple of months.
Posted in Article on January 7, 2013
There are several ways that you can concentrate on your chest using Dumbbell Presses. Each of these different ways allows you to strengthen your chest muscles and surrounding muscle groups. One of the easiest ways to use Dumbbell Presses is to use the Ball Incline set up.
The Ball Incline Dumbbell Press allows you to use an exercise ball to steady and support your spine allowing you to exercise your chest without compromising your back. Settle the middle of your back into the ball with your feet flat on the floor in a semi squat position. Once you feel full stable and comfortable you can then use the weights. Bring your elbows down so that the weights and your wrists are level with your shoulders, then using your arms push the weights up above your head with your arms and elbows locked before you bring them back down and repeat. No matter what weights you are using it is always best to have a buddy with you which are often called ?spotters?. These spotters are people that are with you to help you if you need it whilst you are using the weights. During this particular exercise your spotter should hold the ball steady for you if you need it and/or be there to help you if your arms get tired.
Another technique is the Seated Dumbbell Press which concentrates on your shoulders and chest. Always ensure, specifically when dealing with weights to have a spotter with you for your own safety. Sitting on a bench with a straight back make sure that you have chosen weights that are manageable and not overboard. Choosing weights that are manageable is important for your own safety, lifting weights that are too heavy for you will rip your muscles and damage them. Ensuring your form is correct is also important as incorrect form can damage other muscles. The spotter can tell you if your form is incorrect or slips at anytime. As before make sure that you keep your arms locked and straight when lifting.
The other technique is to use a Flat Dumbbell Press to exercise your chest. Using a bench which is in the flat position and dumbbell weights that are not too heavy, you need to keep your feet flat on the floor and when lifting lock your arms. Ensure that your wrists come in line with your shoulders before you push up in your lift this makes sure that you are exercising your chest fully. Each movement needs to be controlled and done slowly, your spotter will be there to talk you through each lift so that you are minimizing your chances of hurting yourself if your chest gets tired or you need to change the weight amount on the dumbbells.
As with any kind of exercise making sure that you stretch before and after the exercises is important as this too minimizes the changes of any muscle strain injuries which can occur if you do not stretch before and after. Your spotter can also help you with this.
Posted in Video on January 6, 2013
Video: A trainer shows how to do a chest press using dumbbells and a stability ball.