Category : Article
Posted in Article on April 23, 2012
When it comes to losing weight you must consider every aspect of your body. Just working the lower body is not enough to be able to get you the body you are looking for. A great workout for the upper body is the one arm dumbbell. When you work just one arm at a time, you will find that you get a better work out because you are using more energy to focus on the muscles you are using. The muscles that you use when you do this are the lats (back muscles), the upper arm muscles and even your abs. The great thing is that all you really need is one dumbbell of your weight choosing or you can use two which can make it easier.
How to perform one arm dumbbell rows
1. You will want to get into a seated position to make this more like an actual row.
2. Start by leaning forward with your arm extended and the dumbbell in your hand
3. As you pull your arm back, you will also lean back until you are in a straight seated position with your torso at a 90 degree angle to your legs. It is easiest to think about rowing a boat while you are performing this exercise.
4. Keeping your arm straight, you will extend them back out and lean forward again to prepare for the next repetition of this exercise
Tips for getting the best result from one arm dumbbell rows
To get an extra little work on your muscles when you do this exercise, you can twist your wrist at the end when you are fully seated
Another way to get an extra burn and keep yourself on your toes is to alternate arms. It helps to have a dumbbell in both hands in order to keep you from not breaking your rhythm
You will want to make sure that you keep your abdomen held in as you do this exercise and be conscious of your posture throughout the exercise
Just as important as your exercise is to make sure that you breathe properly as you exercise. The best way to do this is to inhale as you pull back as there is more room for your lungs to expand. Then exhale as you lean forward again as this will help to get the air out of your lungs
Make sure that you do not rush through your movements.
If you are trying to get toned, it is a good idea to use low weight dumbbells and high repetitions.
If you are trying to build muscle, you will want to use heavier weights even though you will not be able to do high reps.
You will want to do 3-4 sets of these exercises to get the best results. This can be done either back to back, which is extremely hard, or if you are working on your upper body, you can just do the next set after you have completed the other exercises you are doing in your workout .
Posted in Article on April 22, 2012
Protein is an amino acid which is vital to our every day lives. It’s especially important for those of us who like to work out – it’s essential to get adequate protein in our diets in order to keep our muscles growing and strong. Even for those of you who are looking more at slimming down rather than beefing up, building muscle will actually help you lose fat faster and keep it off.
So, how do we get protein? The most common source of protein for most Americans is meat, but this is not necessarily the most energy efficient or cheapest way to get it. Of course, a steak will have a ton of protein, but this is not cheap and is not necessarily the best way to get protein into our bodies.
A great way to make sure that you save money on your protein intake while leaning down your sources of protein is to switch out meat with eggs. Eggs are much cheaper and easier to cook and serve in portions as compared to meat, and are perfectly healthy. If you really want to maximize the health quotient of eggs, try cooking only with the egg whites. Most of the cholesterol and fat in eggs is in the yolk.
Another way to get protein from a non-meat source is through beans. Beans are super cheap and also incredibly good for you – in fact, one of the best foods for humans to consume are lentils. Canned beans are inexpensive and take very little time to prepare, and can be quite delicious if seasoned properly. For those of you who really want to save money, consider purchasing dried beans. Dried beans take a little more forethought than the canned variety – being that you’ll need to soak them overnight – but they’re extremely cheap and pack a punch with nutrients and protein.
The main thing to stay away from if you’re on a budget is the specialty “protein bars and shakes” that dominate the health food market these days. It’s not that these are inherently bad for you, but they are extremely expensive for the protein they contain, and there’s absolutely no reason why you can’t get the same amount of protein from different sources. If you want to live healthy, cheap, and happy, try to stay away from processed foods as much as possible, and this includes “diet” processed foods!
Posted in Article on April 21, 2012
If you thought that the One Arm Dumbbell Preacher Curls is hard, well…let?s just say that the barbell biceps curls is a workout that is not meant for beginners. This exercise combines the use of heavy weights with a special movement that helps to place virtually all the pressure exactly where you want it ? on the muscles of your abs. Some people would prefer to work with a trainer until they get used to the exercise
Yes, everyone wants to Get Ripped, but as mentioned earlier on, this exercise is NOT MEANT for beginners! If you have mastered all the exercises that have been explained to you in the past series, then you are good to go.
What You Will Need to Perform This Exercise
In order to perform this exercise, you will need a large barbell, two weight plates that weigh ten pounds (at least) and two weight clips.
How to Perform the Barbell biceps Curls
First set the weight plates on the barbell, then use the clips to hold the weight plates close to the middle of the barbell as much as possible. These plates need to spin freely ? this way, the barbell will roll (they mustn?t wobble).
Then, kneel in front of the barbell, make sure that your knees are shoulder width apart; you should have a firm grip of the barbell with both hands. Ensure that your hands are a bit wider than shoulder width apart.
You should extend both feet behind you ? this way, your body weight will balance on not just your toes but also on your straight arms as well. Your arms should of course be straight but not locked.
Now, roll the barbell ahead of you in way that your body drops almost to the floor. But you will need to nearly lock your arms to do this. Keep looking forward and down and also make sure that your body is in a straight line.
You will then need to push the barbell and yourself back into the push-up position. Make sure you don?t bend your arms or even arch your back when performing this exercise. Ensuring that you keep your body straight will of course need serious concentration on your part and a lot of abdominal strength.
You can repeat this exercise for as many times as you please. But at first, you should do few repetitions in every set and also make sure that you take note of your body position. As you begin to gain endurance and your comfort level with this exercise rises, then you can go on to increase the number of repetitions. You need to understand that it is a lot better (and safer) to do fewer repetitions and execute them perfectly than to do lots of repetitions and do them incorrectly.
It is important to immediately stop if you feel any back or neck pain while performing this exercise and consult your physician before you even attempt to do the barbell biceps curls again.
Posted in Article on April 18, 2012
When you look at Arnold, I?m sure sometimes you may wonder if he has kept a basketball up his sleeves. Many men strive hard to get that perfect big shoulders as it makes them appear wider and masculine. Actually there are two things that are to be worked on to get those pumped up shoulder muscles, they are the width of the shoulders and how thick they are. The key to real body building is adding up muscle mass to your shoulders to make them look bigger than they actually are. It again helps you in two ways. The torso looks really wide and thick and secondly if the shoulders are bigger, it makes the lower part of your body appear thinner and in shape.
Most of the bodybuilders swear by upright barbell rows when it comes to shoulder building, as it helps hit all of the three important main muscle fibers, i.e. the anterior deltoid, the lateral deltoid and the posterior deltoid.
Upright barbell rows guide:
For fresher?s, start with warm up exercises before starting your barbell plates. This will make your muscles flexible.
Now grab your barbell plates with an overhand grip that is to some extent less than your shoulder width. See to it that the bar rests on the top of your thighs. Your arms should be extended and your elbows should be slightly bent. Do not bend when you are holding the barbell plate; instead keep your body straight. This will be the starting position of your upright barbell rows exercise.
Now breathe out and lift the bars by using the sides of your shoulders and by raising your elbows right up and also to the side. As you raise the barbell plate see to It that you raise the bar close to your body and continue to lift the weight until you reach a position where the bar almost touches your chin. Remember that while performing this step particularly, your elbows should make the movement and it should be always higher than your forearms.
When you lift the bar, keep your upper part of the body motionless and hold the position for a second or two.
Now bring the bar back down to the starting position and inhale as you come back to this position.
If you are beginner, start by lifting a 25 to 35 pound barbell plate with a set of 20 reps in the first two weeks, then increase it by 3 sets of 12 reps for the other two weeks, followed by three sets of 15 reps in the 5th and 6th week, then 3 sets of 20-25 reps and as you progress depending on your capacity, increase the sets. But see to it that you do not overdo it, as it can spoil your health instead of making it. For an advanced lifter, it is always good to start with a 45-100 pound weight with recommended sets.
So why wait any longer? Just grab your barbell plates and start working out. You are sure to achieve great results within a couple of months.
Posted in Article on April 10, 2012
By now you might have known though it is hard to get a perfect body shape, it isn?t impossible either. Following a proper exercise regimen will help you attain what you aim for. Now after the shoulder exercises, let?s get onto working on upper back muscles. The rows exercise as they call it, is an exercise performed with a rowing machine. It could be down with the dumbbells, bars or t-bars rows with special equipments, in any case, though it might look like an arm exercise, it really helps in strengthening the upper body muscle.
Bent over t-bar rows exercise:
As usual before starting any weight lifting exercise it is advisable to do warm up exercises to make your muscles flexible. So start with some light aerobics exercises and continue it for a time span of 15-25 minutes.
Once you are done with warm up exercises, load your t-bar with the weight you intend to work on. But remember if you are a beginner or if you are doing this exercise for the first time then start with just 25-45 pounds of weight. If you are an advanced weight lifter then you can go up to 100 pounds of weight. However do not go beyond your comfort level, as it may worsen the condition than helping you out.
Face the ground and grasp the handles. Depending on the part of the back you want to emphasize you can either use a palms up, palms down or palms in position.
Now grasp the handle of your t-bar with your overhand grip. While you are lifting the weight make sure that you are standing with your feet placed shoulder width apart and your arms extended in front of you. Your knees also should be bent slightly. This will be your starting position.
While you lift the t-bar see to it that you keep your body flat and bend your waist a little bit till your upper body is at 45 degrees from the vertical. The bar should be at arm?s length straight below your shoulders.
As you exhale slowly squeeze your shoulder blades together and lift the t-bar as close as you can to your lower chest. One tip to be followed here is, while lifting the bar keep your upper arm as close to your chest as possible, as this will lay proper emphasis on the back muscle.
Hold this position for a second or two, as per your convenience and then slowly inhale and place the bar back on the ground. Come back to the starting position.
Repeat this exercise as per your fitness expert?s recommendation.
As mentioned before take proper position before starting this exercise, as an improper position may wrench your back out of whack instead of helping you out. As this exercise involves intense weight lifting to be done, it is wise to perform it under the supervision of an expert than doing it by yourself. So stay fit and enjoy your life.
Food calorie counters are key to losing weight. Successful dieters will eventually learn that there is only one way to achieve a weight loss. Calorie counting is how a dieter can be sure to lose weight and keep it off. This article will look at the role of food calorie counters in a successful diet.
Weight loss is not found in a pill. The latest diet book won’t offer you a miracle cure. Essentially, you have to burn more calories than you consume. Pills can curb your appetite so that you won’t be hungry when you diet. Diet books can offer you ways to eat fewer calories according to a specific plan. But, essentially, all diets boil down to the same thing: eat less than you burn.
Food calorie counters can help you make smart choices about what foods you consume when you are trying to lose or maintain weight. You must begin counting your calories and capping them at an amount that will allow your body to lose the weight. The use of a food calorie counter can help you to keep track of what you have consumed throughout the day. Don’t guess as to how many calories are in certain foods. A calorie counter will give you the information you need.
You are also advised to use a diet and exercise journal to make sure that you are keeping track of all of your foods eaten. By taking the time to write down everything you consume along with your exercise, you are better able to see where you are having problems and where you are finding success. You may be surprised at the foods that are adding excessive amounts of calories to your diet. The food calorie counter along with a journal will help you find success.
Write down every food item you have for a week. At the end of each day, look up the calories in each food and total the day’s take. At the end of the week, you can analyze where your problem areas are. You may be surprised, for instance, at how many calories you are drinking every day and choose to replace these liquid calories with food. Or, you may find that on days when you eat a hearty breakfast, you eat less food during the rest of the day. Alternatively, you may find that you eat high calorie lunches because nothing else is available. You can plan to pack and bring low calorie lunches to work or school with you.
Between the food calorie counter and the journal, you should be able to find the weight loss success you have been looking for. As I said earlier, there is no magic cure for weight loss. You will have to watch your calories and limit the amount you are eating.
There are a number of free food calorie counters available online. You can also purchase them for your iPhone or PDA so that you will have them on the go. These tools will make your diet much easier.
For many people trying to eat healthy can be a challenge. Who doesn?t have a busy life, going to work and then coming home to take your children to various after school activities? No wonder people just eat and run and don?t pay that much attention to what they are eating.
Eventually though, your busy lifestyle will catch up with you. You will start to feel tired and maybe begin to get sick more often. But there is something that you can do about this. You can add a few natural supplements to your diet.
This could be in the form of a natural vitamin or as a natural breakfast or lunch type of supplement. These supplements can provide you with more energy and nutrients and give you enough fuel to get through the day.
You may even be using supplements and vitamins but are not getting enough benefits from them. This could be due to the ingredients in the products. Natural or organic supplements will have less chemicals and preservatives in them. The result is that they will provide your body with more valuable nutrition and your body will respond accordingly.
It is very true that the quality of your supplements matter, you wouldn?t run your car with low grade oil or bad gas would you? When purchasing a natural supplement whether in pill or powder form look at the list of ingredients and the instructions on how to take it. You can buy the best supplement in the world but if you don?t take it correctly you won?t receive the best benefits.
Some natural supplements are best taken on an empty stomach while others suggest that you eat a piece of fruit before taking them. Make sure you know how to take it, the proper serving size and how often the supplement can be safely used.
There are literally tons of natural supplements available on the market today. Some are meal replacements while others give you added calcium or protein. Body builders for example use natural supplements with added protein as this helps them build muscles more effectively.
Then of course there are natural supplements for weight loss. If you are not sure which supplements to choose think about the reason to wish to start using one? Is it to lose weight or maybe to just get better nutrition? If you have any major concerns then it is best to check with your family doctor before taking any natural supplements.
If you are looking for a no cost workout then exercising with a partner is an ideal method to use. Basically you will be using the weight and resistance of the other person to perform each exercise. This should be done very carefully and by using small amounts of pressure to prevent any injuries from occurring.
There are various types of exercises that you can do together and I will describe a few of them below.
Shoulder Press – this can be done by standing face to face with your partner and pressing your palms together at shoulder level. By keeping pressure on each other’s palms you want to move your arms upwards in a smooth movement. Try not to arch your back. Aim to do 10 reps.
Inner/Outer Thigh Muscles – position your legs so that your partner has their hands on the outside of your knees. The movement involves you pushing your legs apart while your partner tries to prevent you by applying pressure. Aim for 10 reps. This can also be repeated for the outer thigh muscles by having your partner place their hands on the inside of your knees.
Shoulder Shrugs – For this exercise you want to place your hands on your partner’s shoulders. Attempt to lift your shoulders up to your ears while your partner applies pressure. The goal is for your partner to apply gentle resistance. Again aim for at least 10 reps.
Hamstrings – Lie down on the floor on your stomach and bend one leg at the knee so that it points up to the ceiling. Your partner wants to hold the back of your foot and apply resistance while you try to bend your leg to your buttock area. Aim for 10 reps if possible.
Quadriceps – For this exercise you will want to be on your back on the floor or use a mat if necessary. Lower your knees towards your chest, this will be the starting position. Your partner will apply pressure to your feet while you attempt to straighten your legs. Aim for 8 to 10 reps of this exercise.
While doing these exercises the person applying the resistance wants to use enough force to make it difficult for the person to execute the movement. But not so much that it is impossible to make any kind of movement at all. With a little practice you can both see and feel how much pressure is required and you will know when to increase the amount.
While the triceps are warmed up it is now time to learn about the weighted bench dips. Your body will definitely benefit from doing these. It is going to help build up the strength in your triceps along with working many other body parts as well. Along the front and back of your body the shoulders, chest, middle back, neck, lats and traps are all going to get worked out along with your triceps. Not only will the exercise build strength but, it will help burn off the fat quickly.
If you do not have a lot of upper body strength yet, the weighted bench dips will help build it quickly. This exercise is going to require two benches. There will be one placed in front of you and one behind you. Squat down a little and place your hands on the bench behind you. Place your hands so they are aligned with your shoulders. Straighten your arms out and carefully lift your feet up on the bench in front of you. With your feet on the bench you now want to cross your ankles. Your bottom foot will be resting on the heel of your shoe.
The feet crossed at the ankles and your arms fully extended straight up and down are known as the starting position. Slowly start bending your elbows and lowering your body toward the floor. Make sure while you are lowering your body you are inhaling. You do not want to lower your body to far down. Your elbows will be pointing at the wall behind you. When your elbows are pointing you will have your arms in a little less then a 90 degree angle.
Now you are going to exhale and start lifting your body back up. Lift up until your arms are straight up and down again. You will continue doing these motions until you have completed the recommended repetitions.
After some time of doing the weighted bench dips your strength is going to build up. At some point it will fell like your body weight is just not enough of a challenge to you anymore. You are now ready to go a step farther with this exercise.
You will need a partner to help you out with this step. When you are in the starting position have your partner get a flat weight. They are going to place the weight on your lap. Once the weight is in place you are now ready to start doing your weighted bench dips. Do not put more weight on your lap then you can comfortable handle at once. If the weight starts to slide do not panic. Your partner will see it moving and will put the weight back in your lap.
Your triceps are burning as you have gone through the first two exercises. The burning means you are working the muscles correctly. Do not stop yet though. You are going to push the triceps even harder with the dumbbell tricep extension.
How much do you know about food? Lose weight by increasing your knowledge about what to eat. Only by educating yourself about the true nature of food will you be able to shed pounds. This article is going to talk about what you need to know about food to lose weight.
First of all, you need to know about calories. Calories are the fundamental item in any weight loss program. The basic rule is that to lose a pound, you need to burn 3500 calories than you eat. If you want to lose a pound a week, you need to burn 500 calories a day more than you take in.
Not all foods are created equal. While Twinkies are banned on every diet, some diets treat food lose weight differently. For instance, Adkins and the South Beach diets encourage you to restrict your carbohydrate intake while allowing you to eat as much protein and fat as you want. The Mediterranean diet, on the other hand, encourages you to eat complex carbohydrates such as fruits, vegetables, and whole grains while limiting red meat and most kinds of fats. Both schools have their food lose weight fans.
The next thing you need to know about is that the time of day that you eat is important. The old saying “eat like a King at breakfast, a prince at lunch and a pauper at dinner” is very true for people thinking about food to lose weight.
A big breakfast is a good way to start the day because it will keep you full through lunch. Having a moderate sized lunch and a light mid afternoon snack will keep you going through the afternoon. But how much energy do you really need in the evening? Most people watch television, read, or surf the internet after dinner. That’s why a light dinner is all you need. Also, close the kitchen after dinner and don’t eat for the four hours preceding bedtime.
The kinds of foods you have can also be a factor in food weight loss. Scrambled egg whites are a great breakfast base. For lunch, you can even eat out if you know what to choose. Any of the foods on the Subway “under 6″ menu are perfect. For dinner, try a broth based soup to start followed by a salad with low fat dressing. Have a small serving of meat with a larger serving of vegetables.
Of course, you are going to want snacks, and that’s okay provided that you know what is good to eat. Hagan Daas can even be on your diet, provided that it is their yummy sorbet. Chocolate Dream cookies can substitute for your favorite chocolate chip type. But otherwise, stick to fruit, pretzels, and vegetables.
Another issue to consider is how much sodium you have in your diet. Your body only needs about 500 grams of sodium, but most Americans have between 3000 to 6000 grams a day. All that extra salt leads to bloating and weight gain. Drinking 8 or more glasses of water a day can help to mitigate this problem by flushing some of the sodium out of your system.
The food lose weight connection is real. I encourage you to try to learn as much as possible about what foods really have in them including their calorie, carbohydrate, fat, protein, and sodium contents.
