Senior Circuit Training

When is Too Old for Resistance Training?
How many times have we heard people say I'm too old for that. Or that's for younger people not for people my age. Where did these ideas come from and more important are they true?
Can a person actually reach an age level where they have no benefit to a resistance training program?
The researchers at Harvard University Medical School put this theory to a test. Selecting a group of residents, aged 85-90, who lived in a nursing-home, the subjects where to participate in a high resistance training program.
The study lasted 2 months and the residents trained 3 times a week during the test period.
At the end of the study the residents were tested and all had increased in both strength and muscle mass. The largest improvements where in leg and arm strength which increased in some individuals up to 48%.
This study helps to confirm the benefits of resistance training at all ages. That it is never to late to benefit from a good resistance training program.
But the tests also showed the need a commitment from the user to achieve long term benefits.
The test facilitaters followed up by testing the participants again four weeks after ending their resistance training program. In four weeks of sedentary lifestyle the exercise participants had lost 40% of the strength they had gained.
The lesson is simple it's never to late to improve your lifestyle through resistance training. But in order to be the most effective it has to be a commitment rather than something you just do occassionally.
For a look at the benefits of weight lifting, even into your senior years, one has to look no further than the great career of JackLaLanne.
Jack LaLanne (b. François Henri LaLanne, September 26, 1914) is an American fitness, exercise and nutritional expert, celebrity, lecturer, and motivational speaker. LaLanne has been referred to as "the godfather of fitness." LaLanne gained worldwide renown for his success as a bodybuilder, as well as his prodigious feats of strength.
At age 93, he continues to work out every morning for two hours. He spends one and a half hours in the weight room, and half an hour swimming or walking. LaLanne and his wife Elaine (80) live in Morro Bay, California.

Abdominal Pointers

Fastest Way to Reduce the Midsection
What is the best for reducing your midsection: diet or exercise?
Recently, a study done at Queens University in Ontario, Canada attempted to determine the effect exercise has on abdominal fat. The test subjects were split into two groups of seven.
Group one was put through an intensive exercise program while group two was limited to strict dieting.
After seven weeks the subjects were weighed and their fat content measured. Suprisingly, group 2 that dieted showed very little reduction in abdominal fat but did show a reduction in lean tissue mass.
Meanwhile group one, the group that exercised, did improve overall fat loss as well as increasing muscle tissue and cardiovascular endurance.
source: Rep magazine

30 Minute Fitness Training Tip

Ice or Heat for Injury?
Okay, so you've gotten back into the gym to help you be more healthy, but you've hit a speed bump. While doing your cardio work you twisted an ankle and half the people you talk with say put heat on it while the others say ice it.
Who's right?
For the last 20 years or so most trainers and sports physicians have prescribed the use of ice for their athletes in order to remedy the inflamation associated with injury.
Ice isused to it's maximum potential by using it immeadiately after your injury for a period of 48 to 72 hours, or until the swelling in and around the injury subsides.
Why Ice?
Ice will decrease the temerature, decrease the inflammation and decrease localized pain.
Is there ever cause to use heat?
Heat can actually be used once all the swelling hs diapated. The application of heat will have the effect of increasing blood flow, it will also begin to control spasms, and give the muscle some heat so you can begin to do some light stretching movements.
Why can't I use heat right after my injury?
Heat has the potential to cause greater swelling and compound the injury you have. If you have any questions about the application always choose ice.

Diabetes and Exercise

Exercise's Effects on Diabetes
Moderate aerobic exercise can lower your risk for type 2 diabetes. An important study found that adults who worked out 2 and 1/2 hours a week cut their risk by 58%.
Exercise has positive benefits for those who have diabetes.

It can lower blood sugar, improve insulin sensitivity, and strengthen the heart. Strength training, which increases muscle and reduces fat, may be particularly helpful for people with diabetes, but evidence is needed to confirm this. One study reported that yoga helped patients with type 2 diabetes reduce their need for oral medications.
In 2005, researchers reporting in the journal Diabetes Care documented how much walking inactive people with type 2 diabetes would need to do to improve their health. They found that people who walked a minimum of three miles every day were in better health and had lower medical expenses after two years. Those who remained sedentary for that time period had a decline in health and higher healthcare costs. Those who worked out for 38 minutes per day lowered their blood pressure, cholesterol and AIC levels, and heart disease risk, even if they didn't lose weight. The increase in activity equaled about 2,200 extra steps a day.
An earlier study found that healthy lifestyle changes may work better than the prescription medication metformin (Glucophage) when it comes to preventing metabolic syndrome, which is a combination of risk factors including abdominal obesity, insulin resistance, high triglycerides, and hypertension.
Some Precautions for People With Diabetes Who Exercise
The following are precautions for all people with diabetes, whether type 1 or 2:
Because people with diabetes are at higher than average risk for heart disease, they should always check with their physicians before undertaking vigorous exercise.

For best and fastest results, frequent high-intensity (not high-impact) exercises are best for people who are cleared by their physicians.

For people who have been sedentary or have other medical problems, lower-intensity exercises are recommended using regimens designed with physicians.
Strenuous strength training or high-impact exercise is not recommended for people with uncontrolled diabetes.

Such exercised exercises can strain weakened blood vessels in the eyes of patients with retinopathy. High-impact exercise may also injure blood vessels in the feet.
Patients who are taking medications that lower blood glucose, particularly insulin, should take special precautions before embarking on a workout program.
Glucose levels swing dramatically during exercise, people with diabetes should monitor their levels carefully before, during, and after workouts.
Patients should probably avoid exercise if glucose levels are above 300 mg/dL or under 100 mg/dL.
To avoid hypoglycemia, diabetics should inject insulin in sites away from the muscles they use the most during exercise.
They should also drink plenty of fluids. Before exercising, they should also avoid alcohol, which increases the risk of hypoglycemia.
Insulin-dependent athletes may need to decrease insulin doses or take in more carbohydrates prior to exercise but may need to take an extra dose of insulin after exercise. Stress hormones released during exercise may increase blood glucose levels, in non-diabetics insulin is released to control this. A person with diabetes must regularly test their blood sugar and take any medications as instructed by their doctor.
A person with diabetes must regularly check their blood sugar (glucose) level.
source:http://www.healthcentral.com/diet

Fitness and Circuit Training

30 Minute Circuit Training

by Will Praht

With the hectic pace of today's lifestyles it is almost impossible to get a workout in using the old methods of certain body parts each day and repeating at least twice each week. The old method took a minimum of 30 minute per body part and wound up leaving us with no time left for family and friends.

The answer is full body workout sessions combining weight training and cardio in one workout of a half an hour per session (Minimum required to start seeing results). This program will give you the workout, minus the muscle soreness which is normally associated with conventional free weight, plate loaded or selectorized workouts.

Recommended 3 times per week for 30 minute sessions to begin achieving visible results. Your workout has a strength training hydraulic machine with alternating stations of cardio. Begin at station one and work your way through the assembly of machines and cardio until you have reached a total of 30 minutes of work. Every 30 seconds you will move to the next station and begin the prescribed movement.

The machines actually tax and help define your muscle, while the cardio helps build endurance and heart health. While you are at the cardio station (typically a running board or step platform)

your muscles actually have a chance to rest before the next demand you put on them. That is why these stations are often call recovery stations.

A typical cardio set up will consist of a mix of the following machines:

The chest Pull/Row, the Leg Press, the Shoulder Press/Lat, The Leg Extension/Curl, the Rotary/Ab, the Inner/Outer Thigh, the Pec deck/fly, the Glute, the Ab/Back and the Biceps/Triceps.

Some additional pieces you may see are the Upright Row/Triceps Pushdown, The Deadlift, and the Squat.

Combinations consisting of these machines will assure you are receiving a workout that will target the whole body both primary and secondary muscles. The minimum configuration should be 6 machines and 6 recovery stations to guarantee a full body workout. This configuration should have a minimum of 3 upper body machines and 3 lower body, with a concentration on the major and secondary muscle areas of both without overlap.

In order to assure progress track every days work and compare your progress each day. Do not let small obstacles distract you from your goals. The human body goes through cycling of highs and lows, where we feel great some days and sluggish others. This is a natural process and should be accounted for when charting your progress. Only when you see an extended period of lack of progress is it time to look at your workout and see where the adjustments have to be made.

The continual progression will fatigue the muscles as you work on the machines but they will bounce back fairly quickly and be ready for the next set. This process will stimulate your muscle and activate their healing properties, toning your body and increasing the rate of your bodies natural metabolic rate as he works to heal your muscle. This added metabolic boost helps to burn calories throughout the day, rather than just when exercising, making your body a more efficient calorie burner.

These workouts can be performed in as little as 30 minutes a day and it is recommended to do then a minimum of 3 times a week. To increase the benefits just add more time or days to your workout, depending upon your goals.

Remember, No Pain - No Gain is an antiquated idea. We are much more educated in our approach to exercise these days, and do not need to push ourselves to the edge to get benefits form exercise. Today we take the smart and safe path, so we can stay with a program of exercise for the long haul, benefiting us more.

No excuses anymore, now it time to get back in shape. Make the commitment and Do it!

Understanding Carbohydrates

The Truth About Carbohydrates
Not all Carbs are Created Equal
By Becky Hand, Licensed & Registered Dietitian

It’s true. A carbohydrate-rich diet can inflate appetite and girth. Low-carb diets do promote short-term weight loss, but are accompanied by some severe dangers. So what should you do? The truth is, you can have your carbs and eat them too—you just have to know how to choose them. The Truth about Carbohydrates
Carbohydrates are the body's ideal fuel for most functions. They supply the body with the energy needed for the muscles, brain and central nervous system. In fact, the human brain depends exclusively on carbohydrates for its energy.
Carbohydrates are found in fruits, vegetables, beans, dairy products, foods made from grain products, and sweeteners such as sugar, honey, molasses, and corn syrup.
The body converts digestible (non-fiber) carbohydrates into glucose, which our cells use as fuel. Some carbs (simple) break down quickly into glucose while others (complex) are slowly broken down and enter the bloodstream more gradually.
During digestion, all carbohydrates are broken down into glucose before they can enter the bloodstream where insulin helps the glucose enter the body’s cells. Some glucose is stored as glycogen in the liver and muscles for future use, like fueling a workout. If there is extra glucose, the body will store it as fat. All carbohydrates are not created equal. There are basically three types of carbohydrates:
Simple carbohydrates are composed of 1 or 2 sugar units that are broken down and digested quickly. Recent research has shown that certain simple carbohydrate foods can cause extreme surges in blood sugar levels, which also increases insulin release. This can elevate appetite and the risk of excess fat storage.
Complex carbohydrates (also referred to as starch) are made up of many sugar units and are found in both natural (brown rice) and refined (white bread) form. They are structurally more complex and take longer to be broken down and digested. Complex carbohydrate foods have been shown to enter the blood stream gradually and trigger only a moderate rise in insulin levels, which stabilizes appetite and results in fewer carbohydrates that are stored as fat. Unrefined or ‘whole grain’ carbohydrates found in products like brown rice, whole wheat pasta and bran cereals are digested slowly. They contain vitamins, minerals and fiber which promote health. Fiber and nutrient-rich vegetables, fruits and beans which are carbohydrates also have many important functions for the body and are important for good health.
Indigestible carbohydrates are also called fiber. The body is unable to breakdown fiber into small enough units for absorption. It is therefore not an energy source for the body but does promote health in many other ways. Simple carbs, complex carbs, and fiber are found in many foods. Some provide important nutrients that promote health while others simply provide calories that promote girth.
Sugar, syrup, candy, honey, jams, jelly, molasses, and soft drinks contain simple carbohydrates and little if any nutrients.
Fruits contain primarily simple carbohydrate but also valuable vitamins, minerals, fiber, and water.
Vegetables contain varying amounts of simple and complex carbohydrates, vitamins, minerals, fiber, and water.
Legumes such as beans, peas, lentils and soybeans contain complex carbohydrates, fiber, vitamins, minerals, and protein.
Milk products contain simple carbohydrates along with protein, calcium and other nutrients.
Grain products contain complex carbohydrates, fiber, vitamins, minerals, and protein. The amounts vary depending on the type of grain used and the amount of processing. Selecting whole grain options whenever possible is recommended. What You Should Know About Low-Carbohydrate DietsFollowing an extremely low-carbohydrate diet is disastrous, dangerous, and above all—boring! Carbohydrates are NOT the enemy. Including the appropriate amounts and types of carbohydrate-rich foods in your diet is essential for long-term health and weight loss/maintenance. The Body’s Immediate Reaction to Very Low Carbohydrate Diets When there is a severe deficit of carbohydrates, the body has several immediate reactions:
With no glucose available for energy, the body starts using protein from food for energy. Therefore this protein is no longer available for more important functions, such as making new cells, tissues, enzymes, hormones, and antibodies and the regulation of fluid balance.
When carbohydrates are lacking, the body cannot burn fat in the correct way. Normally carbs combine with fat fragments to be used as energy. When carbs are not available, there is an incomplete breakdown of fat that produces a by-product called ketones. These ketones accumulate in the blood and in the urine causing ketosis, which is an abnormal state. Ketosis does cause a decrease in appetite because it's one of the body's protection mechanisms. It's an advantage to someone in a famine (which the body thinks it's experiencing) to lack an appetite because the search for food would be a waste of time and additional energy.
Due to the lack of energy and the accumulation of ketones, low-carb diets are often accompanied by nausea, headaches, dizziness, fatigue, bad breath, and dehydration.
Because of dehydration and a lack of fiber, constipation can result.
Exercise and fitness performance is reduced on a low-carb diet. Do not be surprised if your energy level is so low that you cannot make it through your normal workout routine. The Long-Term Effects of Low Carbohydrate Diets When you severely restrict carbohydrates, your consumption of protein and fat increases, which has several long-term effects:
The risk of many cancers increases when fruits, vegetables, whole grain products, and beans are eliminated from the diet.
Protein foods are also high in purines, which are broken down into uric acid. Elevated levels of uric acid in the blood may lead to needle-like uric acid crystals in joints, causing gout.
Kidney stones are more likely to form on high protein, ketosis-producing diets.
Over time, high protein diets can cause a loss of calcium and lead to osteoporosis.
The risk of heart disease is greatly increased on a low-carb diet that is high in protein, cholesterol, fat, and saturated fat. A temporary reduction in cholesterol levels may be experienced, but this is common with any weight loss.

The Million Dollar QuestionHow do you include carbohydrates in you diet in a safe, effective, and controlled way? The “Please KISS Me” (Please Keep It So Simple for Me) plan for carbohydrate control is a wonderful tool that only contains 3 simple rules:

RULE 1: Include the following in your diet:
Fruits: 2-4 servings daily, Vegetables: 3-5 servings daily, Whole grain breads, muffins, bagels, rolls, pasta, noodles, crackers, cereal, and brown rice: 6-11 servings daily, Legumes, beans and peas: 1-2 servings daily, Low-fat and non-fat dairy products: 3 servings daily

RULE 2: Limit the following to less than 2 servings daily:
Fruit Juice, Refined and processed white flour products (bread, muffins, bagels, rolls, pasta, noodles, crackers, cereal), White rice, French fries, Fried vegetables

RULE 3: Eliminate the following from your diet or eat only on occasion:
Sugary desserts, cookies, cakes, pies, candies, Doughnuts and pastries, Chips, cola and carbonated beverages, Sugar, honey, syrup, jam, jelly, molasses

That’s it! A simple, effective carbohydrate-controlling plan that allows you to reap the countless benefits of complex carbohydrates and fiber while enhancing your health and maintaining a healthy weight. The long term result will be a healthy you!

source: http://www.sparkpeople.com/

Santas Workout

Ever wonder what Santa does to workout year round and get ready for his busy season.
Go here to find

Work Pick Me Up

Energy Boosts at Work
Stay Alert All Day, Every Day

By Mike Kramer and Liz Noelcke

You see the computer screen, but you really don’t. It’s more like a two-foot blur. Your eyes are between open and closed, although you’re not sure where. At the moment, you have no idea what you’re working on. And it’s only 3 p.m. Sound familiar? Is this a typical afternoon or morning? Are you looking for an energy boost at your desk? Office life can suck the energy right out of you, if you let it. But, there are numerous ways to take advantage of your workspace and stay energetic all day.Did you realize bad posture alone can give your brain up to 30% less blood and oxygen? Along with good posture, the most effective way to fight energy lulls is with heavy doses of good stretching and good breathing. Shoot for five minutes of mental or physical activity per hour, every hour at the computer.

Here are more, different ideas for rejuvenating your mind and body. Each will only take a few minutes.
*Go to the staircase and step up and down the bottom step, like in step aerobics.
*Massage your head and shoulders. Find trigger points of tension in the shoulders and base of the skull. Hold pressure for 6-10 seconds. Don’t forget your face and jaw.
*Take two steps back from your desk and lean forward until you’re at an angled push-up position against the edge of your desk. Do a couple quick sets.
*Lift 1-3 packs of printer paper in each hand. Curl them like weights or lift them over your head.
*Close your door and shadow box. Imagining a stressor while you’re punching will increase your energy, guaranteed.
*Jumping jacks. Simple, quick and pumps you up.
*Squeeze a stress ball. Relieves stress while strengthening forearms and wrists for typing.
*Try word puzzles. Keep a jigsaw puzzle in your office.
*Switch hands with whatever you’re doing.
*Stand perfectly still for two minutes. Regroup.
*When you first arrive at work, take as long as possible before sitting down.
*Forget the boardroom. Hold walking meetings.
*Hand-deliver mail, memos and faxes.
*Chat face-to-face instead of by e-mail or phone.
*Use a bathroom on the other side of the building or another floor.
*Have a lot of phone time? Buy a cordless and move around while talking. Another approach, one that adults rarely consider but could greatly benefit from, is a nap.

A 2001 survey by the National Sleep Foundation found that 63% of Americans don’t get enough sleep. Naps will combat this. They cannot replace a good night’s sleep, but they can help you perform at your peak throughout the day. Plus you can save that daily $4 on Starbucks, because the energy you gain from a nap is better and longer lasting than caffeine. The ideal nap length is 20 minutes, easily squeezable into the workday.No matter the method, try to find tricks that work for you. Remember, if you don’t want to feel drained at the end of the work day, you don’t have to.

Source:http://www.sparkpeople.com/

Calories and Weight Loss

Calorie Consumption to Lose Weight
by Will Praht
Eating properly and in the right manner to maintain and or lose weight is often a tricky proposition for many people. How can you figure out a scenario to eat healthily and not gain weight while staying healthy.
This can be achieved by watching your calorie consumption (CC) balanced against your caloric output (CO). In order to accomplish your goal of weight loss you will be required to basically create a caloric deficit. To further understand this principal we must understand that each pound of fat has a caloric value (CV) of 3,500 calories. With this information we can now complete our formula where for every pound of fat we wish to lose we must create a deficit of 3,500 calories, (CC) – (CO) = -3,500 (CV).
Easily put on paper, but how does this relate to actual weight loss. How do we create these caloric deficits. There are three basic ways to achieve your goal.
They are:
The nutritional modification plan.
Simply put you must bring in to your system fewer calories each day than you burn. Yes this what most people refer to as a diet, however I prefer nutritional modification because this should not be a plan that you can not continue for maintenance purposes. Rather this is a plan with beneficial results year round based on sensible choices and temporarily modified for weight loss consumption. If you go on a starving program to lose weight you will be doomed to repeat this process throughout your life because every time you come off your deprivation diet your body will try to make up for the starvation cycle you put it in and eventually you will have gained all your weight back, and usually more.
Your body burns calories all day long, no matter what you do your body has a metabolic rate of consumption of calories (BMR – basal metabolic rate) it has to use for you to exist. This is accountable to all of the basic functions of life such as breathing, heart pumping and blood circulation, your digestive system, cognitive thinking, and even sleep are all basic functions. We all do much more every day than the basic functions for life, we walk, drive, perform our daily chores and business operations and other social activities. All of these can be stacked on top to get our (BMR),.Most BMR rates can be estimated through age, gender and weight calculations and can be found online at such sites as http://www.bmi-calculator.net/bmr-calculator/.
Simply put if you take in 500 fewer calories per day than your BMR , over a weeks time you will have lost a pound of fat. (CC -500)- (CO) = (-500 CV) multiplied by 7 days in a week you now have a CV OF -3500 which is the magic number to lose 1 pound.
The Energy modification plan
If you are presently not overeating and are bringing in the same amount of calories per day to support our body functions we are in a state of maintenance. A balancing act of input and output which creates a level and even weight, we don’t gain or lose we simply maintain. (CC) – (CO) = 0.
In this equation we can lose weight simply by increasing the amount of activity requirements (or energy output) of the body to create the deficit desired .
Simply put, by creating more energy demands you burn more calories once again creating a caloric deficit. If you burn 500 more calories per day than you take in, over a weeks time you will have lost a pound of fat. (CC)- (CO-500) = (-500 CV) multiplied by 7 days in a week you now have a CV OF -3500 which is the magic number to lose 1 pound. Remember this is only effective if you are presently not overeating to start with and you have a balanced input to output ratio.
The Nutritional and Energy Modification Plan
Easily the most effective and efficient way of trying to lose weight and in the long run, keep it off. If you want to create a substantial caloric deficit, the combination of the two above systems into one doubles the effectiveness of either by itself The added benefit is you can achieve the same amount of fat loss with less food and exercise modification, while achieving the same results. This makes it much easier to maintain because of the decreased demand in any one particular phase.
Now if you have a caloric intake 250 calories less than the normal plus an increase of 250 calories expended you once again have your caloric deficit of -500CV.
If you burn 250 more calories per day and expend 250 more calories than require for your BMR, over a weeks time you will have lost a pound of fat. (CC-250)- (CO-250) = (-500 CV) multiplied by 7 days in a week you now have a CV OF -3500 which is the magic number to lose 1 pound.
The key to any plan is consistency. Whichever way you go make a commitment and stick with it. If you hate to exercise follow the Nutritional plan, if you don’t want to give up some of your meal, try the energy plan. Or take the easiest and most efficient way and choose the combined plan. The options are yours, the success will follow if you are true.
Its easy on paper but remember we are human and many factors add into our efficiency, whether we calculate correctly, count everything we eat, even the conditions we work in, such as sweat loss on a hot day, may impact our results. Remember the long range goal and be smart about your choices and you will benefit today and every day in your future.

Christmas Boot Camp

Santa told to slim down for Christmas to 'set a good example'

November 2007
Santa is being told to shift the pounds before Christmas - because the obese saint is failing to set a "good example" for children.
The traditional children's hero, best known for feasting on mince pies left out on Christmas eve, has always sported a bulging midriff.
But shopping centre bosses are giving the well-wisher his marching orders - to the nearest gym - to tackle the increasing problem of obesity.
The revelation comes after a medical report earlier this month stated that by 2050 more than 50 per cent of Brits will be obese.

Bluewater shopping centre in Greenhithe, Kent, has even gone one step further and set-up a Santa boot camp.
Fiona Campbell-Reilly, spokeswoman at the shopping centre, said: "Santa has been around for years, but society has changed and our Santa needs to reflect this.
"Bluewater's Santa Boot Camp is getting Santa in shape and setting a good example to children who idolise him.
"He will still be the same lovable jolly man, but will be fitter and healthier."
Despite Santa burning 600 calories an hour from delivering presents, the problem lies in the tasty mince pies left as a treat.

If he ate every single mince pie left for him by eager children in the UK he would gain an astonishing 721,000 lbs.
Dr Charmaine Griffiths, spokesperson from the British Heart Foundation, said: "The bootcamp would encourage people to get a bit more active - it is a great idea.
"If you are budding santa or a hopeful elf, then we should all be taking steps to being fit and healthier at Christmas.
"Half an hour of exercise, three days a week could make your heart healthier. I think that like most of us, santa could be doing more to make himself that little bit fitter.
"He can have a pie every so often but try to squeeze in a few carrots as well."

source:http://www.dailymail.co.uk/

Training Tips: Core Strength

Concentrate On Your Core
Exercise Your Body from the Inside-Out
By The American Institute of Cancer Research

Whenever you walk or run, your core muscles are active, keeping you upright, balancing your body as your weight shifts, and absorbing the impact as your feet hit the ground. Your body’s core forms the foundation of all your movement. If your core is weak, you are susceptible to poor posture and injury. Lower back pain is also more likely to occur.

Your core muscles lie deep within your torso and pelvis. They are layered, overlapping and connected to each other.

Unlike weight lifting, a core-strengthening program exercises your whole system at once. You also don’t need any equipment. The strength you use in holding a position, as well as the gravitational pull of your own weight, work out the core muscles. You’ll be surprised at how great an effect a simple routine can have on your daily living activities.

The Core Benefits

The major core muscle is called the transversus abdominis. It is deep in your abdomen and circles your torso. To feel it contract, pull your belly button toward your spine. Hold the contraction for 10 seconds, then release. Repeat several times. You can do this exercise anytime, anywhere.

Breathing is important while you do core exercises. Practice breathing deeply from your diaphragm before starting core exercises. Sit or stand with your back straight and shoulders relaxed. Exhale through your mouth for 6 seconds, expelling as much air from your lungs as you can. Then inhale for 6 counts, feeling your belly and chest expand as your lungs fill with air. Repeat 3 times, then breathe at a more normal pace throughout your exercises.

The following core exercises are simple enough to do on your own. To be safe, you should always check with your doctor before trying any new exercises.

Leg Press

Lie on the floor with your knees bent and the soles of your feet on the floor. Raise your right leg off the floor with the knee still bent until your leg forms a 90-degree angle. Rest your right hand on the kneecap. Push against your knee with your right hand while pulling your knee toward your hand with your abdominal muscles. Hold for 3-4 deep breaths. Repeat with the left leg and hand.

Abdominal Crunch

Lie on your back and place your feet on the wall, so that your knees form a 90-degree angle. Cross your arms on your chest. Keep your gaze fixed forward. Using your abdominal muscles—not your neck—lift your chest as far as you can off the floor, even if it is only an inch or two. Hold for 2-3 seconds if you can, then release. Repeat 8 times. Remember to breathe deeply throughout this exercise.

Training Tips: Intensity

No Pains, Better Gains

By Brad Schoenfeld, Certified Personal Trainer
Donna was terrified, literally shaking from anxiety. "I'm not sure that I can go through with this," she stated. Donna had fainted several months ago during a step-aerobics class and the fear of a repeat episode had persisted whenever she attempted to perform any physical activity. She had been emotionally scarred from this frightening experience, and it would take several months before she again began to feel comfortable with exercise

Nothing can sabotage one's motivation to work out more than an injury incurred during training. There are thousands of exercise-related injuries that occur each year and many of them are debilitating. These injuries range from minor ailments such as light-headedness and dizziness, to major anomalies such as muscle tears, broken bones and even heart failure! Fortunately, virtually every training-related injury can be prevented-provided one takes the necessary precautionary measures. Yet as obvious as this may seem, many do not have adequate knowledge of proper safety precautions, creating the potential for disaster. By adhering to the following protocols, you can enjoy a lifetime of injury-free training:

Warm-Up

One of the most important, and most neglected, components of a workout is the warm-up. A sufficient warm-up should consist of light cardiovascular exercise and stretching movements. You should begin with an aerobic activity performed at approximately 50% of your maximal heart rate (220 minus your age multiplied by .5), and continue until you work up a light sweat. Next, move on to slow, static stretching, making sure to go only to where you feel muscular tension-not to the point of pain. In combination, this will help to thoroughly ready your body for vigorous exercise.
Cross Train

Cross training is an excellent way to avoid injuries related to overuse of muscles, joints and connective tissue. Cross training is best accomplished by alternating cardiovascular modalities from one workout to the next, or by varying specific exercises in your routine. In this way, you constantly keep your body "off-guard", preventing adaptation to particular movement. Moreover, by utilizing different muscles in exercise performance, your body is alleviated from receiving continual impact, significantly reducing the likelihood of injury.
Use Proper Form

While this may seem like a no-brainer, one only has to look around a gym to see that the majority of people have a poor concept of proper training techniques. As a rule, you should adhere to the ABC's of lifting: Always Be in Control. Never twist, jerk or bounce in your maneuvers and, if you employ "cheat" reps, do so in a controlled fashion. Furthermore, your breathing always should be regulated, making sure to never hold your breath!
Eat and drink

It is amazing how many people train on an empty stomach or don't take in fluids while training. Having proper fluids and nutrients in your system is essential in preventing nausea, dizziness and fatigue during your workout, and will provide the necessary energy for satisfactory performance. Make sure to eat a carbohydrate-oriented food between one to three hours before your workout to ensure adequate energy resources. Moreover, since your body can become dehydrated before you become thirsty, it is important to sip water frequently throughout training

sourcehttp://www.highnrg.com/

Training Tip: Carbohydrate Needs

Are You Eating Enough Carbohydrates?

by Jack A. Medina, M.A. and Roy E. Vartabedian, Dr.P.H.

Athletes, particularly elite and endurance athletes, often find it difficult to eat enough food to match their caloric and carbohydrate needs. Part of the reason is they don't want too much food in their stomachs when they are training, and have little rest time for eating because of the hours spent training. Another reason is they are misinformed.

Why Carbohydrates?

Because they are your main source of glucose (a form of sugar). Glucose is used by the body to make ATP for muscle contraction. Once you run out of glycogen (storage form of glucose), often called "hitting the wall", you have to rely on less efficient sources of energy: muscle protein and fat.

If I Want to Lose Fat, Should I Avoid Carbohydrates?

Don't be fooled by this misleading advertising! Carbohydrate is the body's favorite fuel for exercise. If you are involved in aerobic exercise you need both carbohydrate and fat for fuel. The higher the exercise intensity, the more the muscles need glucose (carbohydrate). Some weight-training athletes have been told, and believe, they should avoid high carbohydrate foods, not realizing that the expensive protein they are eating is being converted to glucose.

Does Insulin Convert Carbohydrate Into Fat?
NO! Insulin actually promotes the storage of glucose (carbohydrate) as muscle and liver glycogen, not as fat. Insulin also helps muscles absorb amino acids for muscle repair, and fat for fuel during aerobic exercise.
Athletes who eat lots of high-carbohydrate foods are able to store more glycogen, which allows them to train and compete for longer periods of time.

How Much Carbohydrate?
Lots of it! Athletes generally don't enough of this valuable energy source. Most recreational athletes need 300 to 500 grams of carbohydrate every day, while elite athletes need 500-700 grams per day. A typical serving of carbohydrates is 15-30 grams. It's no wonder that athletes feel tired. I think using the Nutripoints(TM) method is the easiest way to add carbohydrates to your diet because you don't have to figure out how many grams you are getting from various foods; it's based upon the Nutripoint value (one number=nutrient density) of a food, not of its glycemic index.
Sports nutritionists and dietitians recommend high-carbohydrate eating all the time, not just occasionally.

Meeting Your Carbohydrate Needs
Many carbohydrate supplements come in the form of gels or powdered sugars, usually glucose-based, which is one of the least sweet sugars and can be added to canned fruit, drinks and fruit juices. Carbohydrate supplements, like sports bars, are convenient and easy to carry but aren't the "magic" answer you may be looking for. It's even better to get your extra carbohydrate from 100% fruit juices and whole grain cereals because of their high phytonutrient value. Liquid meals are easier to consume than solids and can aid in meeting the athlete's needs.
A piece of fruit is the most nutritious snack but sometimes it isn't convenient. Snacks of various kinds can offer good nutrition; such as toast, fruit muffins, fruit bread, yogurt, dried fruit, popcorn, crackers and sports drinks, to name a few. So snacking can meet your carbohydrate needs, providing you know which are the most nutritious. In our book, "The Winning Edge: Fueling & Training the Body for Peak Performance", there is a great list of "high-energy fuel" foods, drinks, and snacks

Here is a sample of high-carb/high-Nutripoint fruits:

Nutripoints
34. 0 12 pc JP+ Gummies® (fruit), 29.0 ¼ Cantaloupe, 21.0 1 Guava, 20.5 ½ Papaya, 19.0 1 c Strawberries, 19.0 ¾ c Currants, Black, 17.5 ½ Mango, 17.0 1 Kiwi, 15.5 ½ c Mandarin Oranges, 14.0 1 Banana, 14.0 ¼ Honeydew Melon, 14.0 2 Plums, 13.5 1 Orange, 13.5 3 Apricots (or 6 pc dried), 13.0 1 Tangerine, 13.0 ½ Grapefruit, 13.0 ½ c Blackberries, 13.0 ½ c Fruit Salad, 12.5 ½ c Raspberries, 11.5 6 oz Orange Juice, 11.0 1 Peach, 11.0 6 oz Grapefruit Juice, 10.5 1 c Watermelon, 10.0 ½ c Fruit Cocktail, 10.0 1 Nectarine

For more information on the subject above you can email eric_tansuman@yahoo.com or you can click here.

Training Tips: Women and Muscle

Is it true that lifting weights causes women to bulk up?
While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train.

So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too! Women, in fact, are more likely to tone up from strength training rather than bulk up. Research shows that women can add up to 30% lean muscle and end up looking thinner, feeling stronger and being firmer.

Our society and pop culture seem to associate weight training with oversized muscles, but that’s just one avenue, which is extremely difficult for most people (including men) to achieve.

Women with an intense fear of becoming large (likely due to these images and myths) as a result of weight training are at a disadvantage when it comes to their health. The problem most women run into isn’t building too much muscle, but not building enough. This sets them up for increased risk of osteoporosis later in life, as well as a reduction in muscle mass of about 2-5% per year, which has an adverse affect on metabolism (and can result in weight gain). Written by Nicole Nichols, B.S. & Certified Fitness Instructor

source:sparkpeople.com

Training Tips: Core Training

Concentrate On Your Core
Exercise Your Body from the Inside-Out
By The American Institute of Cancer Research

Whenever you walk or run, your core muscles are active, keeping you upright, balancing your body as your weight shifts, and absorbing the impact as your feet hit the ground. Your body’s core forms the foundation of all your movement. If your core is weak, you are susceptible to poor posture and injury. Lower back pain is also more likely to occur.
Your core muscles lie deep within your torso and pelvis. They are layered, overlapping and connected to each other.
Unlike weight lifting, a core-strengthening program exercises your whole system at once. You also don’t need any equipment. The strength you use in holding a position, as well as the gravitational pull of your own weight, work out the core muscles. You’ll be surprised at how great an effect a simple routine can have on your daily living activities.
The Core Benefits
The major core muscle is called the transversus abdominis. It is deep in your abdomen and circles your torso. To feel it contract, pull your belly button toward your spine. Hold the contraction for 10 seconds, then release. Repeat several times. You can do this exercise anytime, anywhere.
Breathing is important while you do core exercises. Practice breathing deeply from your diaphragm before starting core exercises. Sit or stand with your back straight and shoulders relaxed. Exhale through your mouth for 6 seconds, expelling as much air from your lungs as you can. Then inhale for 6 counts, feeling your belly and chest expand as your lungs fill with air. Repeat 3 times, then breathe at a more normal pace throughout your exercises.The following core exercises are simple enough to do on your own. To be safe, you should always check with your doctor before trying any new exercises.
Leg Press
Lie on the floor with your knees bent and the soles of your feet on the floor. Raise your right leg off the floor with the knee still bent until your leg forms a 90-degree angle. Rest your right hand on the kneecap. Push against your knee with your right hand while pulling your knee toward your hand with your abdominal muscles. Hold for 3-4 deep breaths. Repeat with the left leg and hand.
Abdominal Crunch
Lie on your back and place your feet on the wall, so that your knees form a 90-degree angle. Cross your arms on your chest. Keep your gaze fixed forward. Using your abdominal muscles—not your neck—lift your chest as far as you can off the floor, even if it is only an inch or two. Hold for 2-3 seconds if you can, then release. Repeat 8 times. Remember to breathe deeply throughout this exercise.

Training Tips: BMI (Body Mass Index)

Beginners Guide to the Body Mass Index
Body mass index is a relatively well known phrase but do you know what it is and how to measure it. Here we explain the term, how to calculate your body mass index and the best ways to reduce it to improve your health

Being overweight
For some, the need to lose weight is clear. Those whose body weight places them into the obese or morbidly obese categories are well aware that they are carrying too many pounds.
But what about those who are only slightly overweight? Is that ten pounds over the ideal weight raising your risk of health complications? Are you just 'big-boned'? How do you decide if you really need to lose weight - and how much weight do you really need to lose?

Body mass index measurement
Doctors have a number of different ways to measure the need to lose weight. Long gone are the years when they relied on an insurance company chart of 'ideal weights'. The most commonly used measure is the Body Mass Index or BMI. The BMI measures your weight relative to your height.
Body mass index is generally an accurate representation of muscle-to-fat ratio, though there are some limitations. First of all, body mass index calculation may overestimate the BMI of an athletic person, because muscle is denser and weighs more than fat. Likewise, body mass index calculation may underestimate the BMI of an older person, or others who have low muscle mass.

Body mass index (bmi) calculator
It is easy to find a free bmi calculator. A free bmi calculator can be found online by simply typing in "free bmi calculator" into your favorite search engine. (Or, you could simply use the free bmi calculator located here: bmi calculator. A bmi calculator simply allows you to quickly and easily check your own BMI.
The table for determining risk factors associated with obesity is:
0 to 18.5 - Underweight18.5 to 24.9 - Normal25.0 to 29.9 - Overweight30.0 + - Obese
If your body mass index is above 25.0, your doctor or other medical professional can advise you on the best weight loss plan for you. You should know that there are great benefits to losing even a moderate amount of weight.

Benefits of reducing a high body mass index
These include:
Lowering your risk of diabetes. According to the American Diabetes Association, a weight loss of as little as 10 pounds can decrease the chances of pre-diabetes developing into diabetes by 58%.
Lower your risk of heart disease. The American Heart Association states that coronary problems are directly correlated to weight. By losing weight to bring your BMI to within normal ranges, you significantly lower your risk of developing heart problems.
Reduce your risk of arthritis and pain from arthritis. A number of forms of arthritis are related to weight. Losing weight substantially decreases the strain that additional weight places you your knees, hips, back and ankles

Tips on reducing a high body mass index
Are you motivated to get started? Now that you know how to calculate bmi, here are three tips on how to reduce body mass index so you can start losing weight today:
Get active.
If you do nothing different in your life but exercise for one half hour daily, you will lose 5-7% of your body weight per year.
Cut out white breads and sugars
Substitute whole grains for refined flours and sugars, and you'll automatically reduce the number of calories that you consume daily.
Eat more fresh vegetables.
Fresh vegetables, especially raw, are a significant source of many of the vitamins and minerals that your body needs daily. They're high in nutrition, while low in calories. By increasing the amount of fresh vegetables that you eat and reducing the amount of processed, refined foods, you'll cut calories and carbohydrates significantly.
Get started today by going to top of this page and using the free bmi calculator and then exercise for your own personal health.

Another BMI calculator can be found here.
source:fitnessbegin.com

30 Minute Fitness Tip: Self Esteem Booster

An Exercise in Self-Esteem
Exercise Your Way to Feeling Better About Yourself
By Dean Anderson, Fitness & Behavior Expert

If you’re like most people who want to lose weight, you probably think that shedding a few pounds will help you feel better about yourself. And chances are, you see exercise simply as something you need to do to accomplish that goal. But here’s something you may not know: this "necessary evil" approach to exercise may actually be preventing you from feeling better about yourself right now—even before the number on the scale or reflection in the mirror matches up with your ideal.

A simple attitude adjustment may help you start feeling a lot more comfortable in your skin right now—and this, in turn, can make your weight loss journey a lot easier and more pleasant. Here’s what you need to know to decide if you need to adjust your exercise attitude, and if so, how to do exactly that.

Making Friends with Your Body: The Roots of High Self-Esteem

There’s no doubt that feeling comfortable in your own skin is an important part of that “feeling-good-about-yourself” goal (also known as high self-esteem) you're trying to achieve. But the more you learn about the roots of self-esteem, the clearer it becomes that what helps the most has very little to do with achieving some abstract ideal, like a certain weight or look. In fact, there are many, many cases where people work very hard on goals like this—and even achieve them—only to find that they're still unsatisfied and unhappy. What does seem to have major, positive effects on self-esteem is the process of moving yourself—the right way—from where you are towards where you would like to be.

The journey is more important than the destination.

To be a little more precise, the best way to increase your self-esteem is to actively and effectively engage in something that is both good for you and consistent with your expressed goals. Both of these are key elements. If your goal isn't good for you, because it's unrealistic or strongly based on what you think other people want or expect from you (like trying to look like a model when your body can’t naturally achieve or maintain that), then you are going to face problems feeling good about yourself. Nothing you do will ever be good enough.

You’ll have the same problem if your actions aren’t consistent with your goals, like going on an unhealthy crash diet to achieve a healthy weight. To feel good about yourself, you have to treat yourself as if you are already someone worthy of respect and good treatment. If that means “faking it until you make it,” then that is where you need to start.

Exercising the “Right” Way, for the “Right” Reasons

If you are carrying a lot of unhelpful baggage in the form of poor body acceptance, negative body image, or even body-rejection due to excess weight, then exercising the right way and for the right reasons may well be your shortest, fastest, and easiest path away from these problems.

But you’ll need a particular kind of attitude and approach, one that will help you begin appreciating your body for what it can do right now, and allowing it to be your guide and teacher on your journey towards change—not an object of your contempt and ridicule. Here are the basic elements of such an attitude:
Exercise for the “right” reasons.

There aren’t many bad reasons to exercise of course, so in a pinch you should take advantage of whatever gets you going. But certain attitudes and approaches will help you get a better self-esteem boost. It helps a lot, for example, to tell yourself that you are working out because it is good for your body and you want to take good care of your body. When you do that, you affirm that you and your body are friends—not enemies—and you open yourself up for healthy communication with your body, allowing it to tell you what you need. This will work much better than setting out to burn calories so you can get rid of all that ugly fat you can’t stand.
Don’t just mark time. Make exercise a challenge and notice how you respond.

The simple act of setting personal performance goals and watching yourself achieve them can work wonders. Keep a journal where you record what you do during your exercise sessions, noting the improvements in your capacities over time. Hold little competitions against yourself, trying to improve on your personal bests (not world records) a few times a month, and reward yourself when you succeed. Pay special attention to how exercise affects your mood, and let your body teach you how to use the type and intensity of the exercise you do to influence your state of mind.
Turn some exercise time into playtime.

You are, among other things, an animal with a body that needs to play. Notice how happy and excited your dog or child is when he gets to go out and play—especially when you physically play together. There is a part of you that still feels the same way. This need doesn’t go away just because you get older, become more serious, or are a little out of shape. The more exercise you can do in the form of sports, games, and other activities that are fun and rewarding themselves, the better. So be creative—turn some of those daily walks into roller skating, ice skating, golfing or Frisbee, racing with your dog, or even belly dancing!

Research shows that individuals who exercise feel better about themselves and their bodies. Once you start a workout program (or begin exercising for the "right" reasons), you'll soon experience the positive changes in self-esteem and body image that regular exercisers of all shapes and sizes enjoy. It's never too late to start feeling better about yourself!

source:sparkpeople.com

Natural Herb or Supplement of the Week - Grape Seed Extract

Many natural remedies have not been approved by the FDA yet have had success with many people. We at Healthy Living are just going to give you the treatment and claims of some of these Natural cures. In the end you have to decide whether it is right for you. Todays herb is Grape Seed Extract.

Grape Seed Extract.

Grape seed extract is derived from the small seeds of grapes. Grape is a family of mostly climbing shrubs, widespread in tropical and subtropical regions and extending into the temperate zones. Grapes are native to Asia near the Caspian Sea, but were brought to North America and Europe around the 1600's. This plant's climbing vine has large, jagged leaves, and its stem bark tends to peel. The grapes may be green, red, or purple. Grape seeds are rich in chemicals called proanthocyanidins that exhibit antioxidant properties. Grape seed extract is the primary commercial source of a group of powerful antioxidants known as oligomeric proanthocyanidins (OPCs), also generically called pycnogenol, a class of flavonoids. Commercial preparations of grape seed extract are usually standardized on the basis of their proanthocyanidin content.

Grape seed proanthocyanidins

The active ingredients of grape seed include procyanidins (also known as condensed tannins, pycnogenols, and oligomeric proanthocyanidins or OPCs), flavonoids, linoleic acid, and vitamin E. Grape seeds contain a high content of oligomeric proanthocyanidins (OPCs). Grape seed proanthocyanidins are mainly comprised of dimers, trimers and tetramers of catechin and epicatechin and their gallates. The OPCs are chemically known as flavonoids or polyphenols. Oligomeric proanthocyanidins act as antioxidants (free radical scavengers) in the human body. OPCs are much more effective than vitamin C and vitamin E in neutralizing free oxygen radicals. OPCs may help protect against the effects of internal and environmental stresses (such as cigarette smoking, pollution, and supporting normal body metabolic processes). Proanthocyanidin also strengthens the tiny blood vessels called capillaries, preventing leakage and reducing swelling in nearby tissues.

Medicinal uses and health benefits of grape seed extract

Grape seed extract is famous for its strong antioxidant ability to neutralize free radicals and may help treat or prevent a range of health problems related to free radical damage, including heart disease and cancer. The antioxidants in grape seed extract neutralize mutations within the genetic material of cells that could lead to tumor formation. Thus it is useful to prevent the development and progression of cancers of the lung, breast, stomach, prostate, colon, skin and other body parts may be stalled as a result. Antioxidants in grape seed extract may help prevent damage to blood vessels and other changes that may contribute to the development of heart disease. Grape seed extract may help to prevent and treat heart diseases such as high blood pressure and high cholesterol. Grape seed extract reduces capillary permeability and fragility and may be used for the treatment and prevention of vascular or circulatory disorders such as venous insufficiency, peripheral vascular disease, and varicose veins. The antioxidant effect of grape seed serves to reduce the buildup of the bad cholesterol that clogs the arteries and leads to stroke and heart attacks. Grape seed extract may be useful in treating inflammatory skin conditions such as psoriasis. The flavonoids in grape seed also inhibit allergic reactions that can generate such skin problems as eczema. The antioxidant power of grape seed extract can help by protecting besieged muscle cells from damage which may lead to fibromyalgia. Grape seed extract is effective in preventing damage to human liver cells caused by chemotherapy medications. Pycnogenol in g rape seed helps inhibit the production of histamines, which decreases sensitivity to pollens and food allergens, thereby reducing allergic reactions. Grape seed extract improves blood flow in the eye's tiny vessels, where certain eye diseases can cause blockages and impairments that result in vision damage. Grape seed had been used for its liver protective effects, to improve circulation, and to improve skin tone and elasticity. Grape seed extract has been found to be beneficial in treating several respiratory conditions, including asthma, emphysema, allergies, and sinusitis.

source: vitamin and health supplement guide

General Safety Advisory

~The information in this document does not replace medical advice.

~Before taking an herb or a botanical, consult a doctor or other health care provider-especially if you have a disease or medical condition,take any medications, are pregnant or nursing, or are planning to have an operation.

~Before treating a child with an herb or a botanical, consult with a doctor or other health care provider.

~Like drugs, herbal or botanical preparations have chemical and biological activity. They may have side effects. They may interact with certain medications. These interactions can cause problems and can even be dangerous.

~If you have any unexpected reactions to an herbal or a botanical preparation, inform your doctor or other health care provider

Training Tips: Busting Training Myths

6 Fitness Myths You Thought True Torn Apart

By Bryan Lee

When a large enough group of people believe in something, that thing usually becomes the truth even when that is not the case at all. There are many fitness myths out there that a lot of people think is true. In my last article, I wrote about 14 simple things we can do to change our body for the better. Applying even just one or two of the concepts mentioned in my previous article will go a long way in making you fitter. In this article, we will be exposing all these fitness myths that are actually stopping you from attaining your goals!

1.Muscle will turn into fat.

This extremely popular fitness myth goes two ways. If you're fat and you hit the gym, your fats will shape themselves to give you the physique of a Greek God. When you stop training, your muscles will then turn into fat. The actual truth is that muscle and fat are actually two different types of cells in our body. Fat cannot turn into muscle and muscle cannot turn into fat. However, you can burn fat and build muscle. Someone who stops going to the gym will shrink in size as each muscle cell becomes thinner. They will only become fat if they eat the same amount of food, and the excess calories get converted to fat and are then stored in fat cells.
2.Doing lots of crunches will give you a toned midsection.

If you're working out, one thing that you will definitely want is a toned midsection, whether it be a ripped six-pack for guys or a flat stomach for girls. Yet again, this is another myth that is misunderstood. In our quest to achieve this, we will do a lot of crunches and sit-ups in hopes of burning away abdominal fat. You will find over time that you can never achieve your goals no matter how hard you try. Doing lots of crunches do not burn fat off your stomach. If anything, you might actually see a slight increase in your waistline due to the muscles growing underneath the fat.
3.Spot reduction.

This is a broader version of the previous myth. General belief is that if you have fat arms, then do more arms exercise to tone the area and burn fat. Likewise, the same goes for other parts like the calves and of course, the stomach. In reality, there is no such thing as spot reduction. You cannot reduce fat from a certain target area, it has to be overall. Doing exercises will strengthen and build the muscles, but if you want fat loss, you would have to consider some cardiovascular activities instead.
4.Lifting weights will make girls big.

This is one very common myth that almost all of my girl-friends believe in. This is not true because firstly, the physical makeup of women makes it almost impossible to be muscular. Guys have a lot more testosterone (male muscle building hormone) than girls, and even so, there are many guys who hit the gym yet do not even look remotely possible as having visited the gym before. Most of the muscular women out we see on television are the exceptional. These are the people who have specialised personal training, lots of supplments, and maybe even steroids to help them achieve this physique. Weight lifting actually has many benefits that can help in your weight loss routine, such as increased metabolism, bone mass and strength.
5.Eating fat makes you fat.

A lot of people consume too little fat because they are afraid it will make them fat. Fat is actually very important in maintaing a balanced diet. It is excess calories that makes you fat. Anything that causes large amounts of insulin to be released into your blood makes you fat too, like donuts, ice cream and soda.
6.If I skip breakfast, I'll be thinner.

This is one myth that was mentioned in my previous article, but I felt that it is so commonly misunderstood that it is worth another mention.Breakfast jumpstarts your metabolism and makes you energetic. Skipping breakfast will make you feel hungrier throughout the day, which will actually cause you to eat more!

Training Tips: Pregnancy and Back Pain

Easy Cardiovascular Exercise

That Helps To Prevent Pregnancy Back Pain

By Sky Joe

Cardiovascular exercise can help to improve muscle endurance, which will prevent pregnancy back pain that is a common problem that occurs to most pregnant mothers. Other benefits of cardiovascular exercise also include decreasing risk of heart attack, reducing level of blood pressure and increasing the energy level. During pregnancy, women should exercise at a mild to moderate level and not to the point of exhaustion.
Specifically, they should perform 20-45 minutes of cardiovascular exercise and 3-5 days a week.
One good form of pregnancy exercise is walking which is suitable for working the leg muscles with minimal impact and strain to the joints. Walking outdoors can be more interesting if you vary the routes and include small inclines some days to challenge yourself. Consider walking with a partner or friend to make the workout more fun and time will pass quickly. Avoid reading books or magazines on any gym fitness equipment as it tends to force you into poor posture, and increases the risk of losing your balance.
Riding a bicycle is another great exercise that can help to prevent pregnancy back pain since it improves total body endurance. During pregnancy, it is safer to use a stationary bicycle to avoid the risk of abdominal trauma due to falls on a regular bicycle. Early in pregnancy, some women find the recumbent bicycle to be more comfortable because it has a backrest to support the spine. In this way, the spine is well protected and reduces the likelihood of pregnancy back pain.
In addition, swimming is another excellent form of cardiovascular exercise that has been very effective against pregnancy back pain. This is because water activities are relaxing and decrease the force of gravity acting on the spine, which can significantly improve back pain. If you are not a good swimmer with a back pain problem, you can always use alternatives such as walking in waist deep water or kicking while holding onto a float.
Some fitness centers and hospitals offer pre-natal group exercise classes, which generally incorporate a combination of low impact aerobics, strengthening and stretching exercises designed specifically to prevent pregnancy back pain.
If you wish to understand more about the effective ways to prevent pregnancy back pain or easy back pain relief methods, you can visit this informative site: Pregnancy Back Pain