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Increase Metabolic Rate

MUST MUST MUST….. Do Exercise. Doing regular Exercise uses up the extra calories and in turn increases the Metabolic Rate. Most important of all. Muscle Building and Aerobics is one way to increase Metabolic Rate.

Diet also plays a major role. Right food do increase your metabolism. Taking proper meals at proper time with proper nutrition increases the Metabolic Rate. Makes sure you have your breakfast as it sets up the momentum for the day. Other wise you are starving yourself which is decreasing your Metabolic Rate. Least number of calories per day for a good Metabolism is 1200 calories.

Don’t get duped by false pills. Keep patience and follow normal workout.

Try to eat more carbohydrates. It shoots up your Metabolic Rate.

Avoid alcohol.

Park further away and walk. Use the stairs instead of the elevator when possible. Walk to the post office instead of getting into the car. Take your dog on a daily walk. Do more activities around the house to burn energy instead of wasting money on pills and

Speed Training With Intensity

You should include different types of bounding for greatest results in your speed training. Try these variations to crank up your speed workouts:

o Regular bounding – drive your knees up to 90 degrees and your elbows back

o Straight leg bounding

o Single leg bounding – remember to do both right and left footed

o Single leg pattern bounding – Right Right Left Left Right Right Left Left Right…

o Combination bounding – straight leg bound for 20 meters then regular bounding for 20 meters

o Bound/Run – bound for 20 meters then sprint for 20 meters

o Double leg bounding – moving forward

o Double leg bounding – moving backward

o Power skips – drive your knee up to 90 degrees to try for maximum height.

o Bound up stairs or bleachers

Bounding should be done for done for 10 to 40 meters or a certain number of foot contacts. Start slowly and build up to the longer distances and number of contacts. Be sure to

Workout Plateaus

A plateau typically is the direct consequence of a fitness rut – when an exerciser performs the same workout over and over. The human body is very efficient and quickly adapts to work. Once the body practices the same activity repeatedly, it grows more proficient at performing those moves. So that means it requires less energy and therefore also burns less calories.

Instead of celebrating their body’s improved fitness capabilities, exercisers often abandon their workouts. And who can blame them? After all, they no longer are seeing the results they desire and become increasingly bored with their workouts. Plus, hitting a plateau not only can halt fitness gains, but it can even reverse previous successes. But, with just a few simple steps exercisers can easily break-through that brick wall and continue to reap all the rewards of regular physical activity.

Dodging the dreaded plateau is actually very easy. Variety is the key ingredient to continual fitness success. To avoid hitting a workout plateau, follow these recommendations.

To begin with, every workout routine should be changed about

Lose Abdominal Fat

First thing is diet. Cut off all the fat food. This is very important, because the pounds you gain go through your mouth. Without a healthy diet you’ll never lose fat and see the abs beneath it.

Second: cardio exercising. Cardio exercises are actually the most important step. With cardio you raise your heart beat and burn fat fast this way. For more intensity you can add intervals in your training. Cardio exercises also help you start your metabolism so you’ll be burning fat the whole day.

Third: weight exercises. You must train at least two big muscles of your body. This is important because this way your body will need a lot of energy for the effort that it makes, the easiest way to get that energy is from the stored bally fat.

Follow these tips and you’ll lose abdominal fat fast and get ripped abs!

 

Muscle Cramps

A muscle cramp is defined as a painful, involuntary, spasmodic contraction of a muscle. The muscle remains contracted and may last for a few seconds to several minutes. The muscles most prone to EAMCs are those that cross two joints – for example the calf muscle called the gastocnemius (crosses the ankle and knee joint) and the hamstrings (cross the knee and hip joint).

There are many theories surrounding the cause of muscle cramps. Some proposed causes are fluid loss and dehydration, electrolyte imbalances (sodium, potassium, magnesium), heat and congenital/inherited conditions. Recent evidence collected by Professor Martin Schwellnus at the Sports Science Institute of South Africa indicates no strong relationship between these causes and exercise cramps. After completing several studies and studying the results of other experiments using electromyography or EMG (measures muscle nerve electric activity), Schwellnus has proposed a novel model of the cause of EAMCs.

Dr. Schwellnus identifies two possible factors that may affect nerve activity – causing excessive muscle stimulation to contract and resulting in a cramp. The first suspected factor is fatigue; since motor nerve firing patterns have been demonstrated to be irregular during conditions of fatigue. The second factor is proposed

Salsa Dancing

Salsa’s popularity began to percolate beyond the borders of the Latin neighborhoods in the early Seventies, spreading into New York’s ballrooms and dance halls. Although somewhat formulized when practiced by those who favor profession competitions, salsa dancing in its most traditional form is typically spontaneous and extremely energetic. Dance movements alternate between the very slow and the furious, an embodiment of its lively musical style.

From a strictly athletic point of view, a night of dancing is a superb workout. It merges aerobic and anaerobic training, working your stamina and leg strength. Any kind of dancing is a great way to build the perfect body shape. The continual movements build up aerobic stamina while steadily burning calories over the course of the evening. This helps to strengthen and tone your legs at the same time you lose weight. But salsa excels at this.

Experts say that dancing salsa can burn up to 10 calories a minute, without the negative side effects of high impact exercises such as running. You can learn salsa dancing in the privacy of your home or in a studio, with or without a partner and it’s a fitness program that can easily

Rid of Belly Fat

One of the major reasons for fat accumulating around stomach is processed carbohydrates. However you can counter this with some fat burning foods. These are foods which will actually help you lose stomach fat when coupled with exercise. These are foods with a high protein content which use up for fat while being processed. Another good thing is drinking the right quantity of water because water helps you in removing the harmful things from your body and some toxins. This refreshing effect the water has on your body is very useful during exercise if you are trying to lose stomach fat.

Also, again, keep in mind that doing abs exercises does not mean the fat around your belly will go away faster. Since the weight is lost from a body from all parts at once all exercise will help if they lessen your weight. Your body burns the fat as a whole, not from specific areas. Belly fat hides your abs so if you are doing abdomen exercises you will not see your abs until you have lost the fat which has accumulated over them.

If you are doing exercises one thing you should keep in

Precision Abdominal

Everyone has performed the crunch at some time, many have not only performed the crunch, but have performed hundreds of thousands or more of them. Through emg studies it has been proven that this exercise directly targets the rectus abdominus or the front of the abdominal wall. However, in lab studies, the most reliable way to injure disks was to expose them to repetitive end range flexion in a cyclic manner. This means that the thousands of crunches you do in any strange variety of directions, with the feet fixed or not, holding weights or body weight, places a serious and very dangerous damaging force on the disks of the spine. A review of the literature reveals that it is likely that the disk must be bent to full end range of motion to be herniated,[7] and that the risk is higher with repeated loading.[8,9] Maybe the crunch is not as good as most would have you believe.

Another dinosaur that will not die is the leg raise, be it lying on your back, seated on a bench or suspended from the roman chair. Data indicates that the main muscle activated in this exercise is the psoas,

Effective Home Workouts

Regardless of what your fitness goals are, there are a plethora of equipment options to consider. For building muscles and/or toning-up you can choose from free weights, selectorized machines, resistance bands, benches and even no-equipment. For cardiovascular improvements (e.g. running, walking, etc), there are even more options. They range from treadmills, to elliptical trainers, to bikes and beyond. So, answering the previously mentioned questions is very important.

To help make your decision easier, below are several recommendations based on costs and needs, along with benefits of the exercise equipment.

If you want to create a gym that will provide you with a total body workout (cardio, strength and flexibility) and you have a budget of at least $1000, consider the following recommendations:

  • Treadmill – The best option for cardiovascular equipment because it can be used for running, walking, and even some leg strength training. Plus, workouts can continually be varied based on speed, incline, even direction. And, it easily progresses as fitness levels improve.
  • Full dumbbell set with weights ranging from 5 pounds to 50+ pounds. – Great for light toning, to intermediate strength training to building muscles. Less expensive than selectorized machines and usually provides

Turn Walks into Workouts

Interval walking

Breaking up your walk into slow and fast segments is a great way to increase your stamina, build muscle and burn more calories. “Vary the pace of your walk so that you have a phase of working hard (up to 90 percent of your maximum heart rate) followed by a recovery phase where you stroll slowly bringing your heart rate down,” Head for the hills

Rough it!

If you normally walk circuit on sidewalks or paved road shoulders, it might be time to find a trail. “Walking on a rough but level track requires 50 percent more energy than walking on a paved road,” Find a local park that has hiking trails or maybe there is a hiking club in your area that you can join. Look in the phone book or on the internet under volksmarching.

Circuit walking

A combination of walking and strength training. This may seem a little foreign at first but give it a try and you’ll find that time go by quickly and you’ll become stronger for it. Walk for a while then stop and do an exercise like sit ups or push ups on a

Six Pack Starts In Kitchen

First I will start with the thought process that went into this decision. You were_ (watching t.v., playing a video game, reading, you fill in the blank) and you felt a little pain in your stomach and thought to yourself I am hungry. This is the first thing we will examine. Were you really hungry or did you simply think you were by associating the rumbling stomach pain with a way your body lets you know it is time to eat? This alone can cause many of us to eat simply for the sake of eating. The trick I use to see if I am really hungry is to ask myself am I hungry enough to eat broccoli? (This can be replaced with any foods you may not be exactly fond of.) Be honest with yourself and if the answer is no you are probably thinking yourself hungry instead of really being hungry. Moving on to the next action, you leave your room and head towards the kitchen. Once in the kitchen you begin to look for something to eat. During your search you may ignore the healthier choices for something that you think will satisfy you. If

Information of Physical Fitness

Agility is what let my friend run rings around us, leaping from rock to rock along the Pedernales River in Texas. Agility is what you see in top athletes who make great skill look effortless. Agility is what helps a ballet dancer make it look effortless. Agility is how Jackie Chan can still do martial arts even while he is rolling over tables, bouncing off walls, leaping between the rungs of ladders.

I didn’t understand that until years after the hike along the Pedernales River. Now, after doing martial arts for almost 30 years, I understand. When you watch someone who moves with grace and skill, you’re seeing agility.

Have you ever had an experience where you felt clumsy?

Have you ever fumbled the ball, or tripped over your own two feet?

Or have you ever seen someone who is in great shape, but they just can’t coordinate, they can’t move?

The missing component of physical fitness is agility.

If you just do weights or cardio, you’re not going to develop agility. If you want agility, you have to move, and you have to adapt on the fly to changing (and often

Stomach Exercises

Regular Stomach Crunches

This is an exercise that many people frowned upon because it’s receiving a bad rap from manufacturing companies of various other products for losing belly fat; however, stomach crunches are very effective if done properly. To begin with, you should lie flat on your back on the floor with your legs positioned in a 90° angle. Then cuff your hands behind your head (some people prefer placing them over their ears or crossing them over their chest) and raise your shoulders from the floor with the intent of touching your knees with your chest.

This exercise is designed to target your upper abs; however, with your hands cuffed behind your head; instead of trying to touch your knees with your chest, try touching your left knee with your right elbow and your right knee with your left elbow. This way the oblique and “love handles” are targeted.

Reverse Stomach Crunches

Another exercise designed for removing belly fat fast and effectively is reverse stomach crunches. The dreaded lower abs is the central focus for performing this exercise. Begin by placing your back flat on the floor with your knees at a 90°

Back Pain Risk Factors

Poor posture: Today’s diverse clientele with varied needs offers a unique challenge to health and fitness professionals. The one-size-fits-all approach to exercise programs is commonly unproductive and potentially dangerous. Many injuries and chronic back pain is a result of cumulative affects overtime.

Faulty postures and poor body mechanics will cause lower back pain and be at least partially attributed to these same faults. Improper movements will cause micro trauma to the joints and soft tissues. You may experience pain initially maybe pain comes and goes and doesn’t get much attention but overtime the problem worsens and aching, pain, or stiffness begins more frequently.

Until you correct the problem not just the symptom your back will be prone to injury or re-injury. The problem (muscle imbalances) the symptoms (poor posture) the solution (Muscle Activation Techniques).

Not enough exercise: Inactivity can cause our muscles to shrink and lose strength. This is a natural process, but living an inactive lifestyle (no exercise) will accelerate the loss. Physical inactivity causes an average muscle loss of 5-7 pounds per decade. Strength training is a simple concept it involves briefly working your muscles, on a regular basis, a little more than

All about Interval Training

Interval training is simply a matter of alternating high intensity exercise and low intensity exercise. It allows one to get the benefits of the high intensity work while giving the body some rest time. It allows one to extend a workout time period and build endurance gradually.

Running on a flat surface burns calories and gives your heart and lungs a great cardiovascular workout. Running up hill challenges your muscles, heart, and lungs, burning more calories and providing additional toning. But taking a 30 minute run up hill or on a steeply inclined treadmill would quickly exhaust most of us, or likely force us to stop early. However, running up hill then back down, or up hill then on flat ground would allow for high intensity work counter balanced by intervals of slower periods of active recovery. Interval training burns more calories and pumps more blood than continuous lower intensity exercise because it includes intervals of energy and oxygen-hungry work.

Because interval training burns a lot of calories and provides good muscle work, it may help you save time. A pound of feathers weighs the same as a pound of bricks. Likewise, running one mile burns

Exercise for Arthritis

Proper function of hip area is very important for pain free backs and knees; the stiffness caused by arthritis hinders this function and creates a situation, where you can end up having even more pain, than what would be caused by just inflammation or joint degeneration.

You want to ease in to squatting; if you don’t ease in to it you might end up aggravating your knees/hips and back even more.

Great way to ease in to squat is to pile up some books on to a low chair, and the start to practise sitting down to it.

The chair will help to emphasize the sitting back motion, which is important when you first start to learn this movement.

And as your flexibility and ability to squat deeper increases, you can remove books accordingly.

Use common sense; if it squatting aggravates you conditions don’t do it anymore.

Now, it’s possible that you are unable to squat because the nature of your arthritis just downright prevents that, if this is the case don’t force the squat, it’s not exercise for all.

Important tip – Trigger point massage

Before you start squatting,

Training After Fifty

Unfortunately, strength training still conjures up images of young guys with bulging peck muscles and barely there tank tops. More and more fitness centers across the United States are seeing more and more fifty+ members. And that’s a great movement.

So where should you begin if you happen to be one of the many strength training after fifty people? Let’s start with the basics- measurements. And I’m not talking about weight only here. I am talking about body fat percentage and resting heart rate. These two elements are critical when determining a starting point for your strength training program.

Armed with that data, we proceed to talk about goals. What do you hope to accomplish? A drop in blood pressure? A decrease in clothing size? An increase in health? Whatever your goals may be, your trainer should be properly prepared to walk with you along your journey. Remember that safety is always a top concern. Go with a trainer that you feel comfortable with.

A typical beginning routine for those strength training after fifty may look a bit like this-

* Warm-up for 5-10 minutes

* Begin with isolated (one-joint) strength training exercises

Spoiled Rotten

CARDIOVASCULAR TRAINING

You either don’t watch TV or you don’t read magazines if you’ve never seen an advertisement that shows some buff young girl or guy pounding out miles while running on a beach, or happily sweating profusely while cruising on an elliptical or enduring an intense Spinning class.

These young models always look extremely satisfied to be working their bodies so hard, and they also share one other common characteristic: they are already in shape! Have you ever seen a commercial for a gym or exercise device that showed a 5-foot, 300 lb person grinning from ear to ear?

This is a common example of how the media and fitness industry retailers promote the mass-confusion over cardio. The ads scream messages like, “Buy our pill, put on some sexy clothes while running on the beach, and you’ll look just as good as our models do!”

Gym owners do it, too. “Join our gym now and we’ll give you one month free! Just by joining and then attending our Award-Winning Spinning Class, you will look just like Cindy, the Supermodel we hired to do our commercial!”

It’s ridiculous how the “powers that be”

Power of the Push Ups

Stage 1 – Dumbell Push-Ups

Set two dumbells on the floor in the approximate hand position and spacing you would use for a push-up. You will essentially be using the dumbells as push-up handles.

The plates on the dumbell should be round (meaning that they’ll roll) for maximum instability. Use fairly lightweight dumbells, e.g. 15 to 20 pounds each, so they’ll move around more.

This variation by itself is an excellent exercise for beginner to intermediate trainers. You may do this variation with your knees on the floor if you’ve not yet developed the strength for regular, full push-ups.

Stage 2 – Swiss Ball Push-Ups

Set a large Swiss Ball (the inflatable exercise ball) on the floor where you’ve got some space.

Place your hands on the floor in your regular push-up position then set your legs on top of the Swiss Ball. Your shins should be on the top of the ball, placed slightly to the sides so you can use them to maintain your balance.

Do push-ups in this position. You will find that the ball will shift around as you are doing the exercise and you’ll be forced

Fit With Kids

Have you ever noticed that when you’re watching those commercials on how to lose weight, they never focus on children? One of the most dangerous things we can do as parents is let the television raise our children. It is your responsibility to grab the kiddos and implement a program for them to grow and develop both mentally and physically. If we don’t apply some form of exercise into the life of our children then you put them at risk of being a statistic as well; obesity in children has doubled since the 1980’s.

Children suffer from health problems just as much as adults do on account of overweight issues. The sad thing is that they can’t deal with it better than adults. Let us never forget that children pick up the good and the bad habits we exhibit on a daily basis.

Children are constantly learning from the examples we set. This is the very reason why we as adults must set great examples in and out of the presence of our children. Teaching them the importance of staying fit will help them for years to come. Not to mention; if children learn to adapt