Archive for 2012
Dumbbell Side Bend
Exercise Data
- Type : Strength
- Main Muscle Worked : Abdominals
- Equipment : Dumbbell
- Mechanics Type : Isolation
- Level : Beginner
- Sport : No
- Force : Pull
Dumbbell Side Bend Guide :- Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. This will be your starting position.
- While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. Tip: Keep the rest of the body stationary.
- Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.
- Repeat for the recommended amount of repetitions and then change hands.
- Caution: Refrain from using this exercise if your obliques tend to grow easily as wide obliques take away from your symmetry.
Variations :
You can also do this exercise while seating on a bench or with a barbell.
Tag :
Abdominal
Weight Loss Diet
Tag :
Nutrition
,
Weight Loss
Decline Crunch
The decline crunch
Most of the fitness centers have a decline sit up board or you can make a decline board on your own provided you keep it stable. Just like the traditional crunch, what you need to do here is to perform crunches but only that you do the crunches in a decline position. Most of the declines are adjustable particularly those in the gyms and the degree of the decline also determines the degree of difficulty such that you have to adjust it yourself to determine which height you want to work with. In this routine, one may opt to do a sit up or a crunch but the crunch is more challenging. Then if you are not satisfied with just a crunch, add up some weight on your chest. Decline Crunch
Exercise Data for Decline CrunchType : Strength
Main Muscle Worked : Abdominals
Equipment : Body Only
Mechanics Type : Isolation
Level : Intermediate
Sport : No
Force : Pull
Decline Crunch Guide :
Tag :
Abdominal
Green Tea Weight Loss - How Does It Work?
A lot of health experts are praising about the tea weight loss benefits. Precisely how does tea work to help individuals lose weight? Are there scientific truths to compliment the claim?A lot of aspects are included in the equation of weight gain. However it comes down to two aspects. First is the consumption of fat or food which will become fat. Second is the degree of fat burning. Tea assists with both aspects.
Green tea possesses strong antioxidants known as catechins. Out of all the catechins, epigallocatechin gallate also known as EGCG assists with fat loss the maximum. EGCG helps bring thermogenesis which is the activity of providing heat in body. This raises rate of metabolism that speeds up the process of burning fat. According to the American Journal of Clinical Nutrition, tea raises metabolism by 4 percent.
Tag :
Nutrition
Air Bike
Also Known As : Bicycle CrunchesExercise Data
Type : Strength
Main Muscle Worked : Abdominals
Equipment : Body Only
Mechanics Type : Compound
Level : Beginner
Sport : No
Force : Pull
Air Bike Guide
- Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.
- Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.
- Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.
- Go back to the initial position as you breathe in.
- Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.
- Continue alternating in this manner until all of the recommended repetitions for each side have been completed.
Notes :
While you cannot add resistance to this exercise you can concentrate on perfect execution and slow speed.
Tag :
Abdominal
Green Tea Side Effects - Understanding Dosage
Like numerous dietary supplements or medicines, dosage provides an important role in terms of side effects. If consumed without care, even the most healthy supplement results in surprising reactions. Same reasoning can be applied here. Precisely what is the ideal amount of tea?
Two active components of tea are catechin and caffeine. Both help with taking body fat as the resource to produce heat which is known as thermogenesis. This process in return boosts metabolism. Increased metabolic rate burns body fat faster in the body.
Various experiments on caffeine and its effect on human body system have been performed. Numerous nutritionists are claiming typically greater than 500mg of caffeine in a day is too much. It can be damaging resulting in negative effects like insomnia, nervousness, restlessness, irritability, stomach upset, fast heartbeat and muscle tremors. Health experts furthermore acknowledge that responsiveness to caffeine differs by an individual, but 300mg or lower is considered to be a low risk amount.
In a cup of tea, there are about 20mg of caffeine. Compare to other caffeinated drinks, it is not a lot. In a cup of coffee there are about 100mg of caffeine. If tea is the only caffeinated beverage consumed then it should not be an issue. However if other caffeinated drinks are consumed throughout the day, then it is important to look at the overall daily dosage of caffeine.
There also have been some tests regarding the amount of tea. A daily dosage of 800mg of EGCG was successfully tested with no side effects. A cup of green tea comes with about 100mg of EGCG, which is 8 cups of green tea. A lot of lab tests suggest more EGCG equals to more fat burning, but some experts agree that too much of isolated substance from herbs can be problematic. It is hard to come to a definite conclusion based on lab research, but numerous experts are stating 300mg of EGCG is a proper amount to take on a daily basis. There are actually dependable lab results with the dose of 300mg against cancer cells and weight reduction.
Because of the raising use of green tea as an alternative remedy, a lot more tests will be done. In the meantime, 300mg appears to be a safe dose for both EGCG and caffeine.
Tag :
Nutrition
Ab Roller
- Also Known As : Ab Wheel Rollout, Ab Rollout, Ab Roll Out, Ab Roll-out .
- Exercise Data
- Type : Strength
- Main Muscle Worked : Abdominals
- Other Muscles : Shoulders
- Equipment : Other
- Mechanics Type : Compound
- Level : Intermediate
- Sport : No
- Force : Pull
Ab Roller Guide :
- Hold the Ab Roller with both hands and kneel on the floor.
- Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
- Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
- After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.
Caution :
This exercise is not advised for people with lower back problems or hernias.
Variations :
If you are advanced you can perform the exercise moving the ab roller to the sides in a diagonal fashion as opposed to straight forward. This version places more emphasis on the obliques.
Tag :
Abdominal
Obtain a Toned Stomach With These Great tips on Health and fitness
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| Toned Stomach |
Toned Stomach
Balance is key when it comes to building muscle. If you don't stay motivated, you will not increase muscle tone or strength. However, if you overdo it, you risk injury. If your workout schedule is too aggressive then you can over-develop the muscle and create stretch marks.Toned Stomach
Balance is key when it comes to building muscle. If you don't stay motivated, you will not increase muscle tone or strength. However, if you overdo it, you risk injury. If your workout schedule is too aggressive then you can over-develop the muscle and create stretch marks.Toned Stomach
Tag :
Abdominal
,
Muscle Building
How Do Antioxidants Protect The Human Body ?
A lot of health experts are recommending fruit and veggies to be included in a daily diet plan. There are plenty of excellent reasons to the recommendation; however one of the reasons is definitely the antioxidants that nearly all vegetables and fruit supply. But just what are antioxidants? What makes them extremely important?
Oxidation occurs in every single place from piece of banana turning brownish color to rust on a metal pipe. It is a natural process that also happens in a human body. Human body generally takes care of oxidation well, but from time to time it results in cell damage. The damaged cells are referred to as free radicals. They are molecules with unpaired electron. Since it is unpaired, it will attempt to steal an electron from another molecule. When this reaction becomes excessive, it may lead to quite a few health hazards which include cancer, heart disease and arthritis. Pollution, radiation and cigarette smoke play a role in the creation of free radicals as well. Antioxidants are substances that counteract free radicals.
By supplying an electron to free radicals, antioxidants prevent cell damage. It is crucial to eat meals that offer antioxidants on a daily basis to stay in good health. Lots of veggies and fruits are a great supply of antioxidants thanks to vitamins E and C. The vitamins are known to be one of the best antioxidants. Vegetables and fruit such as strawberry, kiwi, papaya, spinach, bell pepper, and broccoli are a great supply of vitamin C and E. But these vitamins are not the only supply of antioxidants and actually they are certainly not the most effective source.
An increasing number of health professionals agree Epigallocatechin or also referred to as EGCG may be a more powerful provider of antioxidants compared to vitamins C and E. A large number of researchers agree that EGCG is 100 times more efficient than vitamin C and 25 times more efficient than vitamin E in protecting against free radicals. EGCG is a compound available in tea. A few of the identified green tea extract health benefits are preventions against depression, heart problems, cancer, fat gain and bad cholesterol.
There have been many laboratory examinations regarding the effects of green tea on cancer cells. The results suggest the dose of 300mg of EGCG daily to be the best amount. One cup offers around 100mg of EGCG. Far more studies are in the process; however as for now 3 cups every day looks like a ideal amount.
At this time there are a variety of methods to consume green tea. Standard way is to brew and to drink the tea. This is good in particular when taken while having food. One more common way is to add green tea powder to lemon water. Mixing lemon juice with EGCG has been known to multiply the health rewards. More practical way is to take green tea capsules. This will work for people not liking the bitter tea flavor.
Oxidation occurs in every single place from piece of banana turning brownish color to rust on a metal pipe. It is a natural process that also happens in a human body. Human body generally takes care of oxidation well, but from time to time it results in cell damage. The damaged cells are referred to as free radicals. They are molecules with unpaired electron. Since it is unpaired, it will attempt to steal an electron from another molecule. When this reaction becomes excessive, it may lead to quite a few health hazards which include cancer, heart disease and arthritis. Pollution, radiation and cigarette smoke play a role in the creation of free radicals as well. Antioxidants are substances that counteract free radicals.
By supplying an electron to free radicals, antioxidants prevent cell damage. It is crucial to eat meals that offer antioxidants on a daily basis to stay in good health. Lots of veggies and fruits are a great supply of antioxidants thanks to vitamins E and C. The vitamins are known to be one of the best antioxidants. Vegetables and fruit such as strawberry, kiwi, papaya, spinach, bell pepper, and broccoli are a great supply of vitamin C and E. But these vitamins are not the only supply of antioxidants and actually they are certainly not the most effective source.
An increasing number of health professionals agree Epigallocatechin or also referred to as EGCG may be a more powerful provider of antioxidants compared to vitamins C and E. A large number of researchers agree that EGCG is 100 times more efficient than vitamin C and 25 times more efficient than vitamin E in protecting against free radicals. EGCG is a compound available in tea. A few of the identified green tea extract health benefits are preventions against depression, heart problems, cancer, fat gain and bad cholesterol.
There have been many laboratory examinations regarding the effects of green tea on cancer cells. The results suggest the dose of 300mg of EGCG daily to be the best amount. One cup offers around 100mg of EGCG. Far more studies are in the process; however as for now 3 cups every day looks like a ideal amount.
At this time there are a variety of methods to consume green tea. Standard way is to brew and to drink the tea. This is good in particular when taken while having food. One more common way is to add green tea powder to lemon water. Mixing lemon juice with EGCG has been known to multiply the health rewards. More practical way is to take green tea capsules. This will work for people not liking the bitter tea flavor.
Tag :
Nutrition
Sit Up
Purpose of the exercise : This resistance exercise strengthens size and works the abs. He has a reputation for working the lower abdomen, or crunch the ground rather seeks the upper abdominals.
Targeted muscles :
He asks the rectus abdominals static, the rectus femoris and iliopsoas.
The big right part of the abdominal wall with the
Tag :
Abdominal
How does a guy use body wash
First the basic fundamentals: What you should do is take some of the body wash you have and scrub it on
Pull-over
Purpose of the exercise :
The subject development through sweater chest is very controversial. There are those who say that it is purely impossible, we can not act on the costal cartilage after a certain age and others who have found by experience that doing this exercise strength
Tag :
Chest
Ignore The Workout Center: Employ An In-Home Personal Trainer In San Diego
There are numerous purposes why you need to opt to hire an in-home fitness instructor rather than getting a person who is just based on gymnasiums. If you think that you are going through one or more of
Pulley
Purpose of the exercise :
This resistance exercise is an isolation exercise for the pectorals. We use a machine with two pulleys connected to two high handles. The involvement of the movement in the shoulder is reduced and the triceps zero.
Usually this resistance exercise is used to congest the chest and place rather at the end of the session as movement finishing after heavy exercises for mass.
Tag :
Chest
Dips
Purpose of the exercise :The Dips on parallel bars or repulsion is a resistance exercise basic poly-articular can work across the bust. If this exercise is too difficult or impossible to achieve, you can start with the dips between two benches. Once controlled exercise, go parallel bars with the body weight. Later, you can even hang a weight around the waist to add more difficulty to the exercise.
Targeted muscles :
He asks chest, the anterior deltoid, triceps, back (latissimus dorsi), trapezius, abdominals and many others. This is the upper body squat!
Tag :
Chest
Why Is Adding Antioxidants To Daily Diet So Important?
Process of oxidation happens all around us from piece of potato turning brownish color to rust in a machine. It is a normal process that also exists in a body. Our body system normally copes with oxidation well, but occasionally it leads to cell damage. The damaged cells are referred to as free radicals, molecules with unpaired electron. Since it is unpaired, it will try to steal an electron from other molecules. Whenever this reaction becomes intense, it can easily trigger a lot of illnesses like cancer, heart problems and arthritis. Cigarette smoke, pollution and radiation add up to the development of free radicals as well. Antioxidants are compounds that counteract free radicals.
By supplying the missing electron to free radicals, antioxidants protect against cell damage. It is extremely important to consume nutrients that give antioxidants daily to remain healthy. A lot of fruits and vegetables are a good supply of antioxidants thanks to vitamins C and E. The vitamins are known to be among the best antioxidants. Fruits and vegetables such as strawberry, kiwi, papaya, spinach, bell pepper, and broccoli are a fantastic source of vitamin E and C. However these vitamins are not the only source of antioxidants and in fact they are certainly not the very best source.
An increasing number of nutritionists agree with the fact that Epigallocatechin or generally known as EGCG is a more potent source of antioxidants than vitamins C and E. A lot of experts agree that EGCG is 100 times more effective than vitamin C and 25 times more efficient compared to vitamin E in neutralizing free radicals. EGCG is found in tea. Many of the recognized green tea extract positive effects include preventions against LDL cholesterol, depression, heart disease, cancer and fat gain.
There were a large number of laboratory examinations concerning the impacts of green tea on cancer cells. The final results show the usage of 300mg of EGCG a day to be the best amount. A cup has approximately 100mg of EGCG. Far more research studies are on the way; however for now 3 cups every day appears to be a safe amount.
Currently there are a variety of ways to consume green tea. Standard way is to brew and to drink the tea. This really is good especially if taken while eating a meal. One more preferred method is to blend green tea extract powder with drinking water. Blending lemon juice with EGCG is actually recognized to boost the health benefits. More simple way is to have green tea tablets. This is wonderful for people disliking the taste.
Tag :
Nutrition
How Even The Most Unhealthy Person Can Get Fit
Pec-Deck
Purpose of the exercise :
This resistance exercise seeks chest. This is an isolation exercise that limits the involvement of other muscles. It can work over a wide range.Targeted Muscles :
The muscles during movement are the chest, the anterior deltoid, the brachial camisole and serratus anterior. It affects both the upper and lower part of the pectoralis major.
Tag :
Chest
Bodybuilding and Fitness For Beginners : Tips to Beat Mental Hurdles and Exercise Effectively!
Would you ensure your fitness success, it's important to not only perform the right kinds of exercises to strengthen your body, but you must also make some essential mental adjustments to prepare for the challenges ahead. Many people fail at bodybuilding because they haven't prepared themselves mentally before starting. This article will help you prepare yourself for the challenges ahead to maximize your chances of success.
1) If you want to build muscle, you can't be lazy
You may have heard the Buddhist philosophy that "a journey of one thousand miles begins with the first step." This is true, but in bodybuilding it's also true that the last few reps are the most important for getting ripped. If you want to build muscle, you can't be lazy. You must push beyond that part of your mind that holds you back and tells you to stop before you have to.
2) Motivation
Getting motivated is about taking action. Procrastination is just a longer word for fear. If you really want to get fit, you have to dedicate yourself to it and stop making excuses. Stop thinking about it and get started!
3) Measuring progress and working
Staying motivated is about movement and success; build momentum by measuring your progress and working smaller "mile-marker" goals into your overall exercise and diet plan to show yourself that what you're doing is working. You can't expect to stay motivated and get excited about working out if you have no idea whether your fitness program is effective. Every week, measure your progress, and also your process: keep a daily log of your exercise routines--what exercises you're doing, how much, and how often. Also keep track of your diet if it doesn't drive you crazy to do so.
4) Numerical goal or set of goals
Quantify your goals ahead of time by creating solid goals. If you can come up with a numerical goal or set of goals, great--write them down along with your current physical shape.. If you don't have a specific weight or set of measurements in mind (for example, if you just want to look good at the beach), that's okay too--take pictures of yourself now so you can monitor your progress visually.
5) Don't limit your challenges, challenge your limits
Don't give up! Push yourself harder than you ever have before. Bodybuilding and physical fitness is as much of a mental game as a physical one, and if you succeed here you'll be proving to yourself that you can succeed at anything you put your mind to--which you can. Keep a positive attitude and build successes on successes through constant action. If you don't get lazy and give up, you'll do great.
Tag :
Beginners
Dumbbell flys
Purpose of the exercise
This is an isolation exercise that allows you to work the pectorals. It minimizes the intervention of the shoulders (anterior deltoid) and does not solicit triceps.
Targeted muscles
He asks the pectoralis major, anterior deltoid and other muscles involved to maintain balance.
Tag :
Chest
How To Understand High Intensity Interval Training
If you ask any fitness instructor for tips on how to lose weight you will likely find HIIT among the suggestions. But what is high intensity interval training and who should be performing it?
There are a few different ways to perform this particular style of exercise and today we'll teach you how to single out the method which best suits your personal goals.
If you visit any gym around the world you will find two distinctly different types of people working out. Firstly, you will meet those who are happy to spend up to an hour working out at a steady pace on an exercise bike. Secondly, you'll meet those who deem cardiovascular exercise to be too boring and therefore they ignore it and train with weights instead.
There are a few different ways to perform this particular style of exercise and today we'll teach you how to single out the method which best suits your personal goals.
If you visit any gym around the world you will find two distinctly different types of people working out. Firstly, you will meet those who are happy to spend up to an hour working out at a steady pace on an exercise bike. Secondly, you'll meet those who deem cardiovascular exercise to be too boring and therefore they ignore it and train with weights instead.
Tag :
Training
Fundamentals of Bodybuilding Nutrition
Knowing macros nutrients, principles for muscle growth and fat storage, or how to create a diet (that is to say, a power to weight) are all fundamental to sustainable progress in this sport .To progress in physical fitness and achieve your dream, nutrition plays an at least as important as your training program.
Unfortunately, it is often overlooked, and many bodybuilders think that just eat enough protein to build muscle. As you will see in this case is a bit more complicated than that.
Tag :
Muscle Building
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Nutrition
Push-Up
Purpose of the exercise :Everyone already practiced this resistance exercise at least once, it is a classic that can work across the bust.
Targeted muscles :
It seeks primarily the pectoralis major, anterior deltoid and triceps. Other muscles involved to maintain balance including abdominals.
Running the exercise :
Starting position on the ground, hands spacing greater than the width of the shoulders. The bust down to an almost ground with the head, keeping the abs on. Return to the starting position.
Tag :
Chest
Maintenance of Good Nutrition
The Food Guide Pyramids contains the five major food groups.Sound and sensible nutritional principles can be found in the booklet published by the USDA and entitled Nutrition and Your Health : Dietary Guidelines .
1. Eat a variety of food.
2. Maintain healthy weight.
3. Choose a diet low in fat and cholesterol.
4. Choose a diet with plenty of vegetables, fruits and grain products.
5. Use sugar in moderations.
6. Use salt and sodium only in moderation.
Tag :
Nutrition
Utilization of Nutrients
I. Digestion:
is the process by which the body breaks down food into smaller parts, changes the food chemically, and moves the food through the digestive system.
There are two types of digestive action:
1. Mechanical: food is broken down by the teeth and moved through the digestive tract.
Tag :
Nutrition
Fundamentals of Nutrition
Nutrition includes all body processes relating to food. These include digestion, absorption, metabolism, circulation, and elimination.
These processes allow the body to use food for energy, maintenance of health, and growth.
Nutrition plays a large role in determining height, weight, strength, skeletal and muscular development, resistance to disease, appetite, mental ability, and emotional and psychological health.
The immediate effect of good nutrition include a healthy appearance, a good attitude, proper sleep and bowel habits, a high energy level, and freedom from anxiety.
These processes allow the body to use food for energy, maintenance of health, and growth.
Nutrition plays a large role in determining height, weight, strength, skeletal and muscular development, resistance to disease, appetite, mental ability, and emotional and psychological health.
The immediate effect of good nutrition include a healthy appearance, a good attitude, proper sleep and bowel habits, a high energy level, and freedom from anxiety.
Tag :
Nutrition
Sport and nutrition : Mistakes not to commit
1) "Forget" drinking before sport.Good reflex to start drinking an hour before the workout, at about ½ liter of water per hour and continue during the workout. Hydration is essential to avoid strains, sprains ...
2) swallow soda, cola or Redbull ® after exercise.
Pure water is a good drink to rehydrate after exercise. It can be added 2 tablespoons sugar syrup (flavor choice!) Per liter.
Tag :
Nutrition
Bench press
Purpose of the exercise :This resistance exercise develops the chest. The bench press is an exercise develops basic poly-articular involves two joints, the elbow and the shoulder and can work across the bust and not just the chest.
This is a movement that can evaluate the strength of upper limbs and is used in powerlifting competitions.
Targeted muscles :
He asks the trunk muscles, mainly the large and
Tag :
Chest
Sport and nutrition: have a good foundation!
Your first goal is to make you feel better and maintain your shape, without competition in the key. The sport does not invade your life, and the number of sessions per week does not exceed 3 or 4 hours.What power set up?
A healthy diet first! That is to say that which will allow the body to function better, remove and repair itself, without taking the head. Here are the principles:
Tag :
Nutrition
Incline bench press
Purpose of the exercise :
This resistance exercise is an isolation exercise that can work the upper chest (clavicular portion). It minimizes the intervention of the shoulders (anterior deltoid) and does not solicit triceps.
Usually this resistance exercise is placed at the end of the session as chest movement finishing after heavy exercises for mass. Free weights promote muscle development compared to weight machines because we must stabilize the dumbbells.
Targeted muscles :
He asks the pectoralis major (upper part), the anterior deltoid and other muscles involved to maintain balance.
Tag :
Chest
What are HCG Diet Side Effects?
Tag :
Nutrition
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Weight Loss
Protein (Part 2)
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| Protein |
The recommended intakes are estimated at between 10 and 15% of the total energy intake, with a minimum of 70 grams per day for men and 60 g per day for a woman. Mainstay of the diet, protein should ideally be present at the 3 daily meals. Pregnant women and lactating women, these needs are increased, as in the context of significant physical activity.
Protein deficiency leads a cast of muscle mass, decreased resistance to infections, fatigue ...
Tag :
Nutrition
Have a look at These recommendations For helping You Get A Toned Stomach!
To avoid overworking your digestive track, try to avoid eating two hours before you go to bed. Your body needs this time to fully digest what you have consumed that entire day and by eating before bed, you are causing it to overwork. Give your body a break at night.
Do not just start exercising without a workout plan. Type of exercise, amount of exercise and rotation of the exercise all needs to be planned out. Make sure you develop a solid exercise plan and remember that you might have to change up the plan from time to time.
Tag :
The Abdominal
Protein
A protein (or protide) is a blend of amino acids. Generally referred to as protein over 100 amino acids linked in a chain. There are animal protein and vegetable protein.
What are proteins?
Elements of construction and repair of the body, proteins play an important role.
Tag :
Nutrition
What Are Some Well Known Green Tea Side Effects?
Similar to many supplements or medicines, the amount
Tag :
Nutrition
,
Weight Loss
What Makes Green Tea Antioxidants Special?
Oxidation process happens all around us from piece of apple turning brownish color to rust on a piece of metal. It is a normal activity that also exists inside a human body. Human body normally works with oxidation well, but occasionally it results in cell damage.
Tag :
Nutrition
Barbell Seated Calf Raise
Purpose of the exercise
This exercise seeks soleus muscle, a powerful muscle of the leg that allows the extension of the foot. The soleus, very sturdy, consist primarily of slow fibers. It will therefore work in series rather long. It is best to start the session by calf strengthening exercises or legs are stretched as calves standing and sitting exercises end.
Targeted muscles
Soleus and peroneal mainly solicited by this exercise but the twins are also involved.
The soleus is a muscle triceps surae consists of the soleus and the twins (internal and external).
Soleus fits on the face posterior tibial and twins on the lower femur. These three muscles merge at the largest tendon in the human Achilles tendon that inserts on the calcaneus (heel).
Running the exercise
Sitting on a bench, place the load on one knee using a mat or towel for protection. Place the foot perpendicular to the calle so as to have good support. Slowly lower the load by slowing down then up the contractor in strong position.
This exercise seeks soleus muscle, a powerful muscle of the leg that allows the extension of the foot. The soleus, very sturdy, consist primarily of slow fibers. It will therefore work in series rather long. It is best to start the session by calf strengthening exercises or legs are stretched as calves standing and sitting exercises end.
Targeted muscles
Soleus and peroneal mainly solicited by this exercise but the twins are also involved.The soleus is a muscle triceps surae consists of the soleus and the twins (internal and external).
Soleus fits on the face posterior tibial and twins on the lower femur. These three muscles merge at the largest tendon in the human Achilles tendon that inserts on the calcaneus (heel).
Running the exercise
Sitting on a bench, place the load on one knee using a mat or towel for protection. Place the foot perpendicular to the calle so as to have good support. Slowly lower the load by slowing down then up the contractor in strong position.
Tag :
Calves
How Can I Start Getting in Shape ?
Lot of people are thinking of getting into shape for the new year ahead. This is a wonderful idea, you don't want to jump ahead when getting in shape.
So, How we can do it ?
I have decide to begin with the tips so you know what to do and not to do when on a program. if you will apply these tips, you will gain a huge advantage on your journey to getting back in shape. High protein (1.5 gram per body pound), medium carbs, low fat is normal for weight loss. If you're trying to gain weight I suggest high carbs, medium protein (1.2 grams per body pound), and low fat.
Diet and motivation are certainly the two hardest things to keep with when doing a program. In the beginning, I want to mention is the nutrition. When eating, you must eat nutrient rich foods.
2 -Needs in calories :How Many Calories your body needs Per Day ?
How Many Calories your body needs Per Day ? You can find that anywhere online. Just type in "Calorie Calculator" or
Tag :
Nutrition
,
Weight Loss
Good-Morning
Purpose of the exercise
This resistance exercise seeks lumbar, buttocks and back thighs. It is rarely practiced indoors as especially risky when poorly executed.
Targeted muscles
Mass lumbar, glutes and hamstrings .
Running the exercise
Standing starting position, knees slightly bent and feet shoulder width apart shoulders. The bar is placed on trapezes, not on the neck and held firmly with the hands. Lean forward until the torso is parallel to floor without rounding the back. Down by contracting the abdominals to sheathe the trunk and keeping the eye parallel to the ground (head up). Back to the starting position.
Tag :
Middle Back
Squat
Purpose of the exercise
This resistance exercise engages and develops the whole body but is primarily the muscles of the thighs and buttocks. This is the king of bodybuilding exercise: "Those who do not are not Squat Strength" is a phrase often heard from the mouths of bodybuilders.
Targeted muscles
The gluteus maximus, quadriceps (rectus femoris, biceps femoris, vastus lateralis and internal), rear thigh (semimembranosus, semitendinosus), soleus
Tag :
Quads
Leg Curl
Purpose of the exerciseThis exercise tones the muscle solicits and back of thighs. This is an isolation exercise that is effective for these muscles but less profitable poly joint exercises like deadlifts classic Romanian or straight legs that will make you take more mass to the thighs.
Studies on the electromyographic activity of muscles during contraction rear thigh muscle show that the leg curl back and deadlift are two times more effective than the squat to solicit these muscles. Work specific hamstrings is advisable especially if they are behind.
Targeted Muscles
Hamstrings hamstrings (biceps femoris, the semitendinosus and semimembranosus), calves (twins).
Tag :
Hamstring
Prevent muscle injuries
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| Prevent muscle injuries |
There are chances you are injured more often in football, rugby or basketball or in a gym. In fact, bodybuilding training with loads is considered a low risk activity. Despite this, several sports doctors found numerous injuries that can occur in different circumstances.
Causes of muscle injury :
- Bodybuilder trying to take an excessive burden.
- Bodybuilder uses a technique of incorrect
Tag :
Exercices
Pull-Up
This resistance exercise engages and develops the back muscles especially in width. This is a grassroots movement for the lats.
Targeted muscles
Mainly the latissimus dorsi, teres major, teres minor and secondary arm muscles (biceps brachii, brachialis, brachioradialis), trapezius, rhomboids and deltoids.
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Lats
Kick back
This exercise develops muscle called triceps kick back. This isolation exercise, you can not take heavy, so it is wise to place it at the end of your workout triceps after joint exercises poly base as dips or developed more profitable for earn a maximum volume of arms.
Targeted muscles
He asks triceps muscles especially internal and external beams.
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Triceps
Curl bar
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| Curl bar |
This resistance exercise engages and develops the biceps. The curl bar is the base isolation exercise for the biceps.
Targeted Muscles
The biceps brachii short and long serving, the brachialis and brachioradialis.
Running the exercise
Starting position standing still and back straight, knees bent leg or Advanced to avoid cheating by helping the momentum, elbows close to the body. Up and down the bar smoothly. You can vary the spacing of the hands using a wide grip, medium or tight.
Tag :
Biceps
Barbell Shrug
Purpose of the exercise
This resistance exercise engages and develops the trapezius. These large muscles are located on the range upper back and cover the entire upper part of the neck and back.
Targeted Muscles
Beam upper trapezius, shoulders (harness side) forearm to hold the bar.
Tag :
Trapezius
Developed neck
Purpose of the exercise
Muscles
It invites middle and posterior bundles of the deltoid. The upper trapezius, triceps and serratus also involved in the movement.
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Shoulder
Lose weight without diet?
Mimi Spencer, British fashion journalist had had enough of these obsessions and these enumerations slimming diet. She has written a book anti-regime whose main idea is still the motivation to lose weight. "The regime, Moi? Without Ways. 101 tips to avoid having to put "is the title of the book, supposed to change the lives of obsessed regime. Mimi Spencer is based on scientific evidence to make a clean sweep of
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Nutrition
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Weight Loss
Schemes ... spoiled for choice
When we pay attention to their social environment there is: there is always demand. In Germany alone, 52% of adults and 25% of children are overweight. These medical data. Subjectively, 67% of the population feels too big.
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Weight Loss
Weight loss: Here is an overview of the different possible regimes
Plans, programs and slimming recipes lightened tributary of any kind. Those who persist in looking for the right diet are often outdated and are no more advanced than before. Any diet plan fails before it even started. And why? Simply because make no longer found in the jungle of the proposed arrangements in magazines, books and on the internet. Fitness.com will enlighten us on this subject.
It is high time to do some cleaning in this huge duffle regime: the regime "Low Carb" Weight Watchers, the glycemic diet and Co. all have their unique because each plan has a certain logic that allows to melt the extra pounds. Indeed one relies on food rich in carbohydrates, the other on the separation of proteins and carbohydrates and others rely on insulin levels. The Institute of Comparative tests lists a dozen diet. Fitness.com presents the most common systems.
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Weight Loss
Muscle Building : eating-right
Pre-Workout Nutrition
Proper nutrition is a critical element in every workout and can spell the difference between failure and success. You should begin each training session at the training center as though you are going into a battle and your mind and body should be ready to win this battle. Eating right will get your body ready before you hit the weights-in this article, we will cover that aspect of physical readiness.
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Muscle Building
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Nutrition
Weight loss: a calorie is not a calorie equal to!
But where to start? The first step is to determine the reason for overweight. It looks easy at first glance but do you really know the exact causes of overweight? What body needs to lose weight effectively? Many people do overlook this important step and start a drastic diet using all their so-called knowledge on this subject. In general there is a diet to lose weight quickly associated with a fitness program to the extreme that it makes only a short period. This type of diet will quickly disappoint you because the body removes very little fat and it is not related efforts. It's always easy to choose what type of diet but in fact effects do not persist over time. You must choose a
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Weight Loss
A dream figure with the slim fast diet?
Stars as Whoopie Goldberg have already advertised the slim fast diet. And admit that this regime gives the impression of being nice and simple to follow: in the morning and afternoon, just drink a Milchshake and thus the pounds melt. In addition, it is not even necessary to remove small snacks and evening meals as the content remains small (no more than 600 calories). Pasta with salmon or turkey fillet with rice menus are still allowed if one renounces course, cream and fat.
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Nutrition
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Weight Loss
Diet: seven mistakes to avoid
Fasting is defined as the wrong way to lose weight. The first day the pounds melt with success. But the body adjusts quickly to a reduced energy input. The risk of fasting you are a victim of big cravings.
Do not trust diet pills with supposedly miraculous effects. Do not trust these commercials that make you sparkle spectacular results: there are no pills that burn fat as there is no fitness devices that convert fat into muscles without doing anything. Nutritionists say that diets fat burners do that eliminating water retention. Beware also of anorectic or appetite suppressant: it was found dangerous side effects to health.
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Nutrition