Category : Article
Posted in Article on January 20, 2013
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.
Posted in Article on January 19, 2013
While you are working your back it is also important that you focus on your lower back as well. Your muscles work on a lever and pulley system, so it is important to make sure that you get all of your muscles strengthened, as it will help to ward off muscle problems and postural conditions. The stiff leg dead-lift, also known as the Romanian dead-lift, will work your legs, especially the hamstrings, as well as your lower back.
In order to do a stiff leg dead lift, you will need to have a bar and weights. The common misconception with many people is that this is a body building exercise and people who just want to tone tend to stay away from this. However, this exercise can be done at any weight level, including just the bar. It can help to give you the rounded and toned butt that you want.
How to do the stiff leg dead-lift
1. With the bar on the floor, stand directly in the center of the bar with your body straight and your feet about hip width apart and your knees slightly bent so that you do not harm yourself.
2. Then bend at the hips and grab the bar, making sure that you stay straight and do not bend anything more than your torso forward at the hips. When you grab the bar you will want to make sure that your arms are shoulder width apart and you are holding the bar so that your palms are facing the ground.
3. Lift the bar to about hip level
4. Lower the bar back down, almost to the ground, but do not set it back down
5. Continue lifting the bar and lowering it until you have completed all of the reps in the set and then set the bar back on the ground
Tips for getting the best results with the stiff leg dead-lift
Just as with every other exercise, it is important to breathe. The easiest way to do this with this exercise is to inhale on your way down to grab the bar and exhale while you are lifting the bar.
It is also very important that you keep your eyes focused in front of you while you are doing this. You need to keep your back straight in order to keep from injuring yourself and if you look down at the floor, you will bend your back and you will find that you will end up getting hurt
You will also want to keep your arms slightly bent while you are doing this exercise as this will also help to keep you from hurting your arms
Make sure to keep your shoulders straight and do not let them round forward as this will take away from the full effect of the exercise
While you are lowering the bar to the floor, make sure your weight is in your hells and not in the balls of your feet
Posted in Article on January 14, 2013
The dumbbell tricep extension is going to help build strength in your upper body. It will help in balancing the strength between your two arms.
The one arm dumbbell tricep extension will work one arm at a time. Choice a dumbbell that has the proper weight on it for you, then find a bench with back support. Sit on the bench with your back flat against the support. Place one leg on each side of the bench with your feet flat on the ground.
Once your back is flush and your feet are flat lift the dumbbell in the air. Then move your arm up in the air until it is straight up and down. Turn your wrist so it is pointed toward the wall in front of you. Your pinkie will be on top of the dumbbell towards the ceiling. Relax your other hand going straight down your side. You are now in the starting position for the dumbbell tricep extension.
While inhaling, lower the dumbbell behind your head only using the forearm. Bend your elbow as you lower the weight behind your head. As you are lowering the weight start turning your wrist so it is facing your head. Your elbow will be pointing at the wall across from you while your pinkie will be on top of the dumbbell towards the ceiling. Tighten your tricep for a second then start exhaling. While flexing your tricep pull the weight up and come back to the starting position. Complete the required repetitions then put the dumbbell in your other hand and repeat the steps.
The lying dumbbell tricep extension will build upper body strength also. You will need two dumbbells with weights on them that you can handle with ease. With the weights in hand sit on the bench and place your feet flat on the floor. Carefully lay back on the bench so your back is flat.
Slowly raise the dumbbells in the air until your arms are straight and in a 90 degree angle. The palms of your hands should be facing each other. This is going to be your starting position.
While inhaling, start lowering the dumbbells down to your ears. Bend your arms at your elbows and keep your upper arm straight. When the dumbbells have almost touched your ears then start exhaling. While exhaling bring the weights back up to the starting position. Make sure to complete the required amount of repetitions.
If you have any problems with your elbows then you might not want to proceed with this exercise. Since you are only using your forearms and triceps the exercise could put some unnecessary pressure on your elbows. Whenever you work with dumbbells you do not want more weight then you can handle with ease. If your weights are too heavy then you will not be able to control them. By not controlling the weights properly you could hurt your elbows rather badly. Do not over exceed your limits when you are working with the dumbbells.
Posted in Article on January 10, 2013
The gorilla chin crunch is a compound exercise that effectively works the abdominal muscles, as well as the lats and biceps. It is certainly no secret that everyone who takes the time to workout wishes to have a flat, washboard abdomen. You do not want to have great looking abs and walk around with flabby arms ? or do you?
If you want to perform the gorilla chin crunch, you need to understand that although it may look really simple but if you do not have upper body strength, you may not find this exercise very easy to perform.
What You Need to Perform Gorilla Chin Crunch
You will require a chin-up bar, upper body strength and determination
How to Perform Gorilla Chin Crunch
You can start by hanging from the chin-up bar; you should use an underhand grip (that is, having your palms face you). The underhand grip should be a little bit wider than shoulder width.
Then, bend your knees at around a 90 degree angle in such a way that your calves are parallel to the floor while your thighs stay perpendicular to it ? this will be the starting position.
As you breathe out, you should pull yourself up while you crunch your knees up at exactly the same time ? do this until your knees are at chest level. When your nose reaches the same level as the bar, you will stop going.
Important Note: when you reach this point, you should also be done with the crunch at the same time.
You should breathe in slowly as you return to the starting position.
You should repeat the gorilla chin crunch according to the recommended amount of repetitions.
If you want to, you can also add resistance by holding medicine ball or dumbbell between your feet ? but you need to understand that if you are not an advanced athlete, you should not try this. On the other hand, when you become an advanced athlete, you can also try doing the one arm gorilla chin crunches, the exercise involve grasping your wrist with your free hand and continue working the oblique more.
The abdominal muscles need regular workouts and 5 minutes of daily abdominal exercises can actually make a real difference ? that is, as long as you do the exercises everyday.
Now, you need to know that even though exercises play a vital role in getting the physique you have always desired, you will need to make sure that you eat the right kind of food and drink lots and lots of water too.
When you feel your muscles cramping, you should immediately stop the exercises and rest. Do not over push yourself, especially if you have just started working out ? with a little time, you will be an advanced athlete.
You can get a training buddy if you are not sure whether you will be disciplined enough to continue your work out routine ? a committed workout buddy will keep you primed and ready to go.
Remember, you will never regret dedicating your time to staying fit.
Posted in Article on January 9, 2013
In this Cabbage Soup Diet Review’s, I’m going to tell you the good and the bad of this popular fad diet. In the plan, you eat as much of the soup as you want plus certain foods on certain days. It is a seven day meal plan and the authors claim you can lose up to 10 pounds in just a week. This Cabbage Soup Diet Reviews’ goal is to help you decide if you want to try the plan.
The cabbage soup diet is most often attributed to the Mayo Clinic, although they have issued a number of releases saying that they had nothing to do with its development and do not endorse it. If you have a major hospital in your area, you may have heard of it by that name. For instance, Loma Linda University is a major teaching hospital in one area and people in the vicinity call it the Loma Linda Diet.
In this Cabbage Soup Diet Reviews, I’m going to tell you what I like about the program and what I think is lacking. It is a good diet in some limited circumstances, but if you are looking for lasting weight management, it’s not the right choice for you.
There are two factors that make this program so attractive. The first is that if you stick to the plan, you will lose weight up to 10 pounds in just one week. The other plus is that you won’t have to be hungry at all. That is because you get to eat as much of the soup as you want. You may get tired of the soup, but you won’t go hungry.
The downsides of the program are also twofold. The first is that the diet is boring and many people find the food bland. You are only allowed certain foods on certain days. For instance, on one day, all you can have besides the soup is bananas and skim milk. On the other hand, on another day you get up to 16 ounces of steak and all the vegetables you want.
The other problem with the diet is that it is extremely low in calories. That means that it is not sustainable over time. In fact, even people who endorse the cabbage soup diet recommend that you stay on the diet for one week and then wait at least one week before starting the cycle again.
You will average about 900 calories on the diet. This cabbage soup diet reviews notes that that’s not enough to keep your body going. Therefore, you will be forced to burn fat. That’s a good thing. But, if you stay on it for more than a week, your metabolism will start to shut down, reducing the fat-burining effects.
Also, the main weight loss from the cabbage soup diet comes from water loss.
In short, my cabbage soup diet reviews points out that if you need to lose weight for a one off situation like a wedding, reunion, or just a big date, this may be a solution for you. But if you are looking for a long term solution, this is not the program for you.
And that’s my cabbage soup diet reviews.
Posted in Article on January 6, 2013
If you enjoy dancing then why not make this your exercise routine? You have probably read lots of articles telling you that it is easier to stick with an exercise routine that you enjoy. So why not dancing?
There are so many types of dance that you will never get bored dancing. You could try Zumba dancing, Belly dancing and even tap or ballet. Plus this can all be done in the comfort of your home with very little if no special gym equipment.
Even just turning on your favourite music and dancing is a great form of exercising. Let yourself be carried away by the music and burn lots and lots of calories. A 150 pound person can burn approximately 306 calories per hour just dancing in general. Ballet or Tap will have you burning 326 calories per hour and Ballroom dancing 374 calories in a one hour period.
Of course you don’t have to dance for one solid hour. You could break this up into four 15 minute intervals during the day. To get the biggest benefit try to put in as much effort as you can into your dancing. Don’t get carried away as you don’t want to hurt yourself by pulling a muscle.
If you want to learn a certain style or a dance routine you can find plenty of DVD’s and videos on this subject. If you visit YouTube you could probably find some instructional videos on there. This is a great way to try something new like Belly Dancing before purchasing a DVD or book on the subject. You will just need to make sure that you have enough room to dance safely near your computer.
Maybe you dreamed of being a ballet dancer when you were younger. Well there is nothing stopping you from learning the movements now. Ballet dancers are known for their incredible strength and practicing the basic steps will no doubt improve your leg, arm and core strength.
Of course it will take time and determination to perfect any new dance routine, but you are not aiming to be a professional. Your goal is to have fun while learning a new dance step or style.
Just moving your body more will help get you back into shape. You will be feeling more energetic and youthful than you had expected and all you did was dance your way back to health.
Posted in Article on January 4, 2013
It’s no secret in the United States that eating unhealthy is often the easier, cheaper option. One visit to the specialty health food stores would convince anybody that eating healthy isn’t cost-effective. The word “organic” has become synonymous with “expensive” and many people have repeatedly turned back to frozen television dinners after being dismayed at the cost of “eating healthy”.
An idea for those who would like to bring more lean meats and vegetables into their diets is to consider buying food in bulk and storing the excess in a freezer. Many bulk food companies have cropped up in recent years, most requiring a membership to take part in the deals they offer. While paying for a membership to buy food may not seem to be in line with “living on the cheap” if the membership is managed correctly and used to purchase things with the idea of storing them up and eating them over an extended period of time, the decision to partake may end up being cheaper than purchasing processed food.
The way to make bulk food work for you and your family is to appropriately plan for the ways in which you use the food and be able to store it properly. A freezer will go a long way toward keeping bulk food in good condition for a long period of time. If the freezer in your daily refrigerator isn’t large enough to be able to compensate for the amount of food you buy in bulk, purchasing a separate freezer may help you save money in the long run.
Another way to make the most out of bulk food is to consider buying a vacuum sealer. These allow you to remove the air from bags with much higher competency as compared to simply rolling the air out of Ziploc style bags. This is a great way to help save opened containers of both meat and vegetables by protecting them from freezer burn.
Buying food in bulk is a great way to help get healthier items into your kitchen while saving money. There may be a bit of an initial investment in the extra freezer, bulk food store memberships, and vacuum sealers required to make the most of buying your food in bulk. Good luck with eating healthier ?
Posted in Article on January 3, 2013
This is another very important factor for any leg exercise. This is a great exercise because it works so many of the different muscles of the leg giving you a very comprehensive workout. It works the quadriceps and calf of the leg you are lunging with and it allows you to stretch and work the opposite hamstrings. The weight of the dumbbells allows you get more of a workout because that is simply extra weight that these muscles must work to support.
How to do a dumbbell lunge
1. Start with your body completely straight and your feet facing forward hip width apart.
2. Bring one leg forward and lunge. Make sure to keep your foot perpendicular to your shin (do not lean your shin forward) so that you are targeting your quadriceps
3. You will want to make sure that you land on your heel and roll onto the ball of the foot
4. You want to bend your knee and hip as your move your weight from the heel of your foot to the ball so that your thigh is parallel to the floor.
5. Then you will push off from the ball of your foot to go back to standing straight up with both of your feet together, hip width apart
6. Repeat the above instructions with the opposite leg. Continue this pattern of rotating legs until you have completed the amount of reps in your set
Tips for getting the best results whiles doing a dumbbell lunge
Remember your posture because it is very easy to cheat with this exercise by throwing off your posture. What this means is that you can do many sets and find that it is doing little for you because you are not working the right muscles in the right way
You can get a more complete workout by working the upper body with the dumbbells in your hands. This can be as simple as just doing your bicep curls while you are doing your lunges. The one thing to keep in mind though is that you do not want to have an exercise that will throw you off while you are doing this exercise
Make sure that you sit into the lunge and the farther you can go the better
It is important to not let your knee come forward while doing this. Your calf and foot should be positioned in an L position (90 degree angle)
If you want to really blast your legs with this exercise, instead of alternating legs, you can just do all the reps for the set on one leg and then move to the other leg and do all the reps for that leg
It is important to focus on the muscles as you move through the exercise. Do not just move fast. Instead you want to perform it at a speed where you can make sure you are moving with control and focus on the muscles you are working.
Posted in Article on December 31, 2012
Are you looking for a quick weight loss diet plan? If you have a big event like a wedding or reunion coming up, you may want to drop a few pounds before the big event. To do this, you can’t take the long view and build up an eating and exercise plan that will sustain permanent weight loss. But, you can find a quick weight loss diet before the event.
The first diet I’m going to introduce you to has been called by many names, the most popular of which are “The Three Day Diet” and “The Grapefruit Diet.” This is a contemporary update to the plan first introduced as the Scarsdale Diet.
The Grapefruit Diet requires you to eat specific foods in limited quantities. Overall, you will be eating less than 1000 calories a day which is why it is a quick weight loss diet.
On a given day, breakfast might be 2 eggs, 2 slices of bacon, black coffee and 1/2 a grapefruit. Lunch would consist of salad with salad dressing and unlimited lean meat. Dinner would be any non-starchy vegetables, unlimited fish, and half a grapefruit. As a bedtime snack, you could have 8 ounces of skim milk.
The “magic” ingredient of this quick weight loss diet is supposed to be the grapefruit. However, many scientific studies have shown that grapefruit has no specific weight loss value and the real secret behind this diet is the limited calories and lack of carbs.
However, you can lose weight on the Grapefruit Diet. The average person will lose 10 pounds in the 12 days that is recommended that you stay on the plan.
Another quick weight loss diet is the Cabbage Soup diet. This has not been associated with any specific hospital. However, in many parts of the country, it becomes affiliated with a regional medical center to give it credibility.
At the core of the Cabbage Soup diet is, well, cabbage soup. This is essentially a soup made from vegetable broth, lots of cabbage and any other non-starchy vegetables that you would like. Then, on various days, you can eat specific foods. For instance, on one day you can have all of the bananas and milk you want. On another day, you can have up to 16 oz. of red meat.
It is not recommended that you stay on the Cabbage Soup diet for more than 7 days at a time. However, in that week, you can expect to lose 5 pounds.
The “magic” behind the Cabbage Soup diet is the same as the Grapefruit Diet. Namely, you are eating about 800 calories a day. The soup has negligible calories, so you can have as much as you want of that. You get most of your calories from that day’s assigned foods.
If you are looking for a quick weight loss diet, the Grapefruit and Cabbage Soup plans may be right for you. Keep in mind that most of what you’ll lose is water weight and you can’t expect to keep it off for the long haul. But, if you are just looking for a fast drop before a big day, either of these quick weight loss diet will work for you.
Posted in Article on December 27, 2012
We all know that fruits and vegetables are great food for people who are on weight loss programs. Our body fats accumulate as we keep on eating too much sweets and starchy food. Fruits and vegetables, on the other hand, help in our digestion and increase our body metabolism. Drinking water combined with a healthy diet is the key to a healthier and sexier body.
A lot of doctors recommend at least 8 glasses of water a day and dieticians strongly advise fruit juices. Fruit juices are known to accelerate weight loss and keep common diseases away.
More people are now drinking fruit juices to lose weight. There are hundreds of fruit juices recipes for weight loss that anyone can try. You can also try experimenting and creating your own fruit juice recipes for weight loss or use any of the tried and tested recipes available.
It is advisable that you try to create your own fruit juice recipes for weight loss. In doing this, you can enjoy a weight reducing drink that suits your taste. The important thing to remember is to avoid putting sugar or fattening creams to the drink. Pick sweet fruits that can quench your thirst and have the wonderful flavors that appeal to your liking.
If you are new to this, here are some great fruit juice recipes for weight loss that have been proven to be effective and delicious, You may start with these and then experiment with your own recipes.
Make an apple-watermelon smoothie by cutting one whole unpeeled red or green apple into thumb-size pieces. Place apples in the juicer or blender. Slice about six pieces of two square inches of watermelon and add into the juicer. Mix with half a glass of crushed eyes, squeeze a bit of lemon to add to the flavor. Blend until you see a smooth concentration. This is a very nutritious and effective fruit juices recipes for weight loss that is easy to prepare.
Another one of the most popular fruit juice recipes for weight loss is the tomato juice. You may follow the preparation above and replace apple and watermelon with 3 pieces of regular sized ripe tomatoes. Choose the plump sweet tomatoes when preparing your tomato juice. Instead of squeezing in a lemon, drop a teaspoon full of honey into the blender. Tomatoes are rich in vitamin A and citric acids that aid body metabolism. Tomato juice is a great fruit recipe to prepare and drink at night. The vitamin A in the tomatoes will work wonders when you sleep.
The advantages of fruit juices are endless! Try your own fruit juice recipes for weight loss now and start living healthier without the fats and calories that you get from ready made juices from the groceries. The good thing about fruit juices too is that you and your entire family can enjoy it. Try out different fruits everyday and find the flavors that you can enjoy. Share it with your friends during occasions or just make it a family affair.