Are you one of the many women embarrassed by batwings? If you don't already know, batwings is a term used to describe excess skin that forms under the arms either from age or perhaps excessive weight loss. And you'll be happy to know that there are some arm exercises for women that can help significantly with this problem.
Understand that if you have a lot of loose skin, no exercise will get rid of it completely, but you can increase the muscle size, which will help reduce the excess skin. And you'll get a general strength improvement as well. And by adding an additional item, you can reduce fat around the stomach also.
Just add a Pilates ball to the routine for the extra benefits. This large, rubber, air filled ball is sometimes known as a stabilization ball. That's because if you do the routine on the ball you'll be forced to stabilize yourself. That means using just about all the muscles in your body. The extra benefits make using the ball well worth the extra effort that is needed to do the workout.
The stabilization ball is optional, but you will need a couple of inexpensive free weights. These dumbbells should be between 3 and 5 pounds depending on your strength. Hold one dumbbell in each hand.
Have one weight in each hand and sit on the ball (or a stool if you prefer). Once you are balanced, complete the following steps:
While keeping your upper arms running parallel with the floor, bend your elbow up so that your lower arm and hand are pointing to the sky and at a 90 degree angle with your upper arm. You should be sitting up straight and may feel your back stretching also.
Now start the exercise by lifting your upper arms straight up to the sky. If you're on a ball, you'll also feel some abdominal tightening because you will also be working to keep your balance. When your arms are straight up, your palms with the weights should be facing each other.
Now lower the weights slowly behind your head until your elbows are pointing at the sky. Doing this slowly is the key, and it is very important. If you simply let the weights fall back you're not using your muscles and getting very little benefit. Also slow movements reduce your chance of injuring yourself.
Finally, you want to lift the weights back over your head. Again, do this slowly. You'll want to repeat this motion about 10 times. Take a brief rest, then do ten more reps. You'll want to do this three times if you can, for a total of 30 reps in all. If your biceps burn a little, you're doing it right and giving your muscles the workout they need.
This should not seem too easy. If it is, then you should increase the weight of the dumbbells by a pound or even two pounds.
Do this every day and your flabby skin will soon start to be filled with muscle. But if these exercises are difficult for you, don't be afraid to start out easier. Use less weight and work your way up. Do fewer reps or sets and again, gradually increase them. Get rid of the Pilates ball and add it later when you become stronger. If you start out too hard you may get frustrated and give up. Then obviously you won't see any results. Just be aware that by not using the ball and lowering the amount of weight, the exercise will be easier but the results will come slowly. You will, however, still get results.
Whether you're looking for reduce batwings or simply look better by increasing strength and tone, these arm exercises for women can get you where you want to be.
Thursday, January 06, 2011
Sunday, November 28, 2010
Healthy Aging - The Clean Meat Connection
It is shocking how many people are not taking advantage of the lessons from 21st Century research on cellular health. The syntax of disease is known by many researchers; and many of them are telling you what you can do to protect yourself. They wonder why so many still choose to age and ultimately die prematurely.
Throughout human history, infectious disease was the leading cause of death. By the 20th Century, non-infectious ailments like heart attacks, strokes and cardio-vascular disease along with cancer replaced it as the leading cause. Furthermore, this occurred among the industrial nations, despite greater wealth, better housing and so-called, better nutrition.
So, whether you live longer and healthier than your parents just may depend, not on your monetary wealth or your medical insurance card, but on how well you know and react to the mechanisms of disease in the modern world.
While the message of ancient wisdom has also spoken clear enough, leaving us clues for the last 6,000 years of mankind's history, our modern world has equally spoken. In a world that has the greatest scientific research available, men, women and children still die prematurely. Why? Is there a root cause for this effect?
To find the answer, just compare how many people suffer from disease and early death, while others live long full lives in radiant health. Why does John, an 89 year old man, who smoked cigars and drank a shot of whiskey every night before he went to bed still live, while Josephine, a tea drinker who never smoked, died of cancer at the tender age of 51?
How can that be? The answer must be there for all to see. Your metabolism must be unique; and, therefore, requires a unique set of solutions to maintain better health, stamina and longevity; meaning, one-size health care strategies does NOT fit all needs, except for one: The health strategy that is tailored to you and your metabolism. And that is one of the principle beliefs of healthy agers!
For some, that may be as simple as finding the right combination of nutrients that your body may be lacking. For others, it may mean undoing some habits that may be OK for your neighbor, but not for you!
These solutions, 21st Century style, are available in what I call, "Personal Longevity Technologies." in direct obedience to the original, natural laws designed to protect mankind. Unfortunately, religion and science have not always agreed, haven't they? And mankind has suffered many consequences as a result.
In fact, it was written in the Bible many years ago, "My people are destroyed for lack of knowledge, because they have rejected knowledge." Please, don't let that be you!
For sure, there is a wealth of knowledge about healthy living that is thoroughly backed by sound scientific research. And you can have access to this wealthy information to begin your very own wellness program! That's right. You can devise your very own, tailored wellness program based on "Personal Longevity Technologies" and the knowledge of cellular health research.
And nobody is saying you should quit seeing your doctor either. Simply be more informed so you can help your doctor help you. You would be surprised how some doctors appreciate patients who take a concerted interest in their own health. When you feel good, they look good; but we won't tell them, will we? It's your personal wellness program at work!
For the record, I have spent multiple years searching for links in multiple research papers that provide information not found in your average health magazine. For example: Did you know that not all meat is fit for human consumption? Do you know what they are? Did you know that you can feed your body with the building blocks of collagen so your arteries won't harden? What are they? And what combination of vitamins assist your body in its processing?
Throughout human history, infectious disease was the leading cause of death. By the 20th Century, non-infectious ailments like heart attacks, strokes and cardio-vascular disease along with cancer replaced it as the leading cause. Furthermore, this occurred among the industrial nations, despite greater wealth, better housing and so-called, better nutrition.
So, whether you live longer and healthier than your parents just may depend, not on your monetary wealth or your medical insurance card, but on how well you know and react to the mechanisms of disease in the modern world.
While the message of ancient wisdom has also spoken clear enough, leaving us clues for the last 6,000 years of mankind's history, our modern world has equally spoken. In a world that has the greatest scientific research available, men, women and children still die prematurely. Why? Is there a root cause for this effect?
To find the answer, just compare how many people suffer from disease and early death, while others live long full lives in radiant health. Why does John, an 89 year old man, who smoked cigars and drank a shot of whiskey every night before he went to bed still live, while Josephine, a tea drinker who never smoked, died of cancer at the tender age of 51?
How can that be? The answer must be there for all to see. Your metabolism must be unique; and, therefore, requires a unique set of solutions to maintain better health, stamina and longevity; meaning, one-size health care strategies does NOT fit all needs, except for one: The health strategy that is tailored to you and your metabolism. And that is one of the principle beliefs of healthy agers!
For some, that may be as simple as finding the right combination of nutrients that your body may be lacking. For others, it may mean undoing some habits that may be OK for your neighbor, but not for you!
These solutions, 21st Century style, are available in what I call, "Personal Longevity Technologies." in direct obedience to the original, natural laws designed to protect mankind. Unfortunately, religion and science have not always agreed, haven't they? And mankind has suffered many consequences as a result.
In fact, it was written in the Bible many years ago, "My people are destroyed for lack of knowledge, because they have rejected knowledge." Please, don't let that be you!
For sure, there is a wealth of knowledge about healthy living that is thoroughly backed by sound scientific research. And you can have access to this wealthy information to begin your very own wellness program! That's right. You can devise your very own, tailored wellness program based on "Personal Longevity Technologies" and the knowledge of cellular health research.
And nobody is saying you should quit seeing your doctor either. Simply be more informed so you can help your doctor help you. You would be surprised how some doctors appreciate patients who take a concerted interest in their own health. When you feel good, they look good; but we won't tell them, will we? It's your personal wellness program at work!
For the record, I have spent multiple years searching for links in multiple research papers that provide information not found in your average health magazine. For example: Did you know that not all meat is fit for human consumption? Do you know what they are? Did you know that you can feed your body with the building blocks of collagen so your arteries won't harden? What are they? And what combination of vitamins assist your body in its processing?
Wednesday, November 10, 2010
How Strong Are You? The Answer May Surprise You.
Do you know the answer to this question? Before you answer, let me tell you, I'm not asking how much you can bench, squat or deadlift. I want to know how strong you are, not how much you can lift. What do I mean by that? Knowing the answer could dramatically ramp up your progress.
Getting results from your weight training, cardio, or nutrition program takes a lot of strength. It also takes a unique kind of strength. I am talking about your mental muscle. If you don't have the mental strength to get up early and hit the gym, eat the right meal, resist all the temptations that can derail you, etc., then it doesn't matter how much you can lift.
So, what I mean by the question 'how strong are you?' is a little different. I want to know you strong your determination is. I want to know about your level of resolve when you face adversity. Do you quit when the weight feels heavy?
Mental strength will help you reach your physical potential. In fact, it will help you be successful in anything you do, from weight training and fat loss, to family and career goal.
Here are some unique ways to physically test your mental strength.
These are some of my favorite two minute drills. You've never realized how long two minutes is until you try these. And, once you do, you'll know a lot about yourself and your mental strength.
1) Wall Sit - Stand a foot or two from a wall. Place your back against the wall and move down until your thighs are parallel to the ground, just like the squat. Now hold it for two minutes. You can do it. After all, you're not even using any weight, right?
2) The Half Push Up - Get down into a push up position. Now go halfway down and hold it for two minutes. Can you feel the burn? ;-)
3) Hanging Out - Find a chin up bar, get into the bottom of the pull up position and hold it for two minutes. Sounds easy, doesn't it?
4) Forearm Follies - Get into push up position but do it as if you are going to do the push ups on your forearms. Hold it for two minutes. You have to make sure your body stays straight or you are cheating. Your body, including your abs, are going to hurt.
5) Iron Cross - Grab some light dumbbells and get into the famous iron cross - holding the top of a lateral raise. Hold it for two minutes. You'll need some really light dumbbells. Trust me.
6) Drive Your Car - Sit on a bench. Keep your back straight. Grab a weight plate like you would a steering wheel and rais it out in front of you, arms straight, like you are driving a car. Hold it there for two minutes.
How are you feeling? How did you do? Did you have to dig deep? Did you use a lot of mental tricks? Did you want to quit? Not easy, is it? Brings new meaning to the phrase, 'feel the burn,' doesn't it?
Most likely, you've learned a lot about yourself with these little drills.
Use what you've learned to ramp up your fitness progress.
Getting results from your weight training, cardio, or nutrition program takes a lot of strength. It also takes a unique kind of strength. I am talking about your mental muscle. If you don't have the mental strength to get up early and hit the gym, eat the right meal, resist all the temptations that can derail you, etc., then it doesn't matter how much you can lift.
So, what I mean by the question 'how strong are you?' is a little different. I want to know you strong your determination is. I want to know about your level of resolve when you face adversity. Do you quit when the weight feels heavy?
Mental strength will help you reach your physical potential. In fact, it will help you be successful in anything you do, from weight training and fat loss, to family and career goal.
Here are some unique ways to physically test your mental strength.
These are some of my favorite two minute drills. You've never realized how long two minutes is until you try these. And, once you do, you'll know a lot about yourself and your mental strength.
1) Wall Sit - Stand a foot or two from a wall. Place your back against the wall and move down until your thighs are parallel to the ground, just like the squat. Now hold it for two minutes. You can do it. After all, you're not even using any weight, right?
2) The Half Push Up - Get down into a push up position. Now go halfway down and hold it for two minutes. Can you feel the burn? ;-)
3) Hanging Out - Find a chin up bar, get into the bottom of the pull up position and hold it for two minutes. Sounds easy, doesn't it?
4) Forearm Follies - Get into push up position but do it as if you are going to do the push ups on your forearms. Hold it for two minutes. You have to make sure your body stays straight or you are cheating. Your body, including your abs, are going to hurt.
5) Iron Cross - Grab some light dumbbells and get into the famous iron cross - holding the top of a lateral raise. Hold it for two minutes. You'll need some really light dumbbells. Trust me.
6) Drive Your Car - Sit on a bench. Keep your back straight. Grab a weight plate like you would a steering wheel and rais it out in front of you, arms straight, like you are driving a car. Hold it there for two minutes.
How are you feeling? How did you do? Did you have to dig deep? Did you use a lot of mental tricks? Did you want to quit? Not easy, is it? Brings new meaning to the phrase, 'feel the burn,' doesn't it?
Most likely, you've learned a lot about yourself with these little drills.
Use what you've learned to ramp up your fitness progress.
Monday, November 08, 2010
Smoking Is Such An Addiction And Very Difficult Habit To Break
Smoking is restricted or banned in almost all public places and cigarette companies are no longer allowed to advertise on TV, radio, and in many magazines. Smoking is a leading cause of cancer and death from cancer. It causes cancer in the lungs, esophagus, larynx (voice box), mouth, throat, kidney, bladder, pancreas, stomach, and cervix, as well as myeloid leukemia.
Smoking is one of the worst things children or adults can do to their bodies. Yet every single day about 3,900 children between the ages 12 and 17 start smoking.
Smoking is such an addiction and a very difficult habit to break. Smoking is bad for your health and it harms nearly every organ of the body. It is both an individual and social activity, so if a friend steps outside for a smoke break, the personal reward from joining them rises.
Smoking is often merely a conditioned reflex and in certain situations, such as coming out of the subway, beginning and ending work, voluntary and involunatary interruptions of work, feelings of hunger, and many others regulate the timetable of smoking.
Smoking is an addiction. Tobacco contains nicotine which is a drug that is addictive. It is hazardous to the health of both the smoker and the bystanders. Passive smoking increases the risk of lung cancer and heart disease; this can hardly be socially acceptable.
Tobacco smoking accounts for 85 percent of lung cancers, and former smokers account for half of those newly diagnosed with the disease. Tobacco companies continue to market their products to youth, and new federal legislation was enacted last year to attempt to counteract this practice. Laws have been strengthened to limit sale of tobacco products to minors.
Secondhand smoke is produced by a burning cigarette or other tobacco product. An estimated 4 million children a year get sick from being around secondhand smoke. It can cause irritation of the eyes, nose, throat, and lungs, which can lead to coughing, and achiness in the chest. According to research, people who are exposed to secondhand smoke are more likely to have serious health problems, including lung cancer, cardiovascular disease, low birth weight, sudden infant death syndrome, asthma, bronchitis, pneumonia, middle ear infections, and nasal and eye irritation.
Smoking is one of the worst things children or adults can do to their bodies. Yet every single day about 3,900 children between the ages 12 and 17 start smoking.
Smoking is such an addiction and a very difficult habit to break. Smoking is bad for your health and it harms nearly every organ of the body. It is both an individual and social activity, so if a friend steps outside for a smoke break, the personal reward from joining them rises.
Smoking is often merely a conditioned reflex and in certain situations, such as coming out of the subway, beginning and ending work, voluntary and involunatary interruptions of work, feelings of hunger, and many others regulate the timetable of smoking.
Smoking is an addiction. Tobacco contains nicotine which is a drug that is addictive. It is hazardous to the health of both the smoker and the bystanders. Passive smoking increases the risk of lung cancer and heart disease; this can hardly be socially acceptable.
Tobacco smoking accounts for 85 percent of lung cancers, and former smokers account for half of those newly diagnosed with the disease. Tobacco companies continue to market their products to youth, and new federal legislation was enacted last year to attempt to counteract this practice. Laws have been strengthened to limit sale of tobacco products to minors.
Secondhand smoke is produced by a burning cigarette or other tobacco product. An estimated 4 million children a year get sick from being around secondhand smoke. It can cause irritation of the eyes, nose, throat, and lungs, which can lead to coughing, and achiness in the chest. According to research, people who are exposed to secondhand smoke are more likely to have serious health problems, including lung cancer, cardiovascular disease, low birth weight, sudden infant death syndrome, asthma, bronchitis, pneumonia, middle ear infections, and nasal and eye irritation.
Tuesday, November 02, 2010
Best Stomach Exercises
Are you ready to find out some of the most effective stomach exercises? I bet you didn't know that most abs exercises are actually terrible for you if you want to get a six pack! In the article, I'm going to show you what exercises to stay away from, and what exercises are going to get you ripped quick. By the end of this article, you'll know what you have to do.
So what stomach exercises are a waste of time? Well, you'll probably have heard them before, and you may still be performing them, to no avail! Crunches, sit ups and leg lift are what many people believe will get you lean and ripped in no time. I've got news for you, this isn't going to happen anytime soon! In order to get ripped, what you need to do is burn fat, by high intense exercising and by raising your metabolism. Traditional exercises like these will do nothing to help you raise your metabolism, and don't burn much fat at all!
What types of stomach exercises are best to do then? Well, not stomach exercises! I used to have a routine, many years ago, where all I did was specific abs exercises that I picked up from fitness magazines. For weeks and weeks I tried and got no results! I then did tons of research, and came up with the exact formula needed to achieve definition. What you should be including in your workout sessions, are compound exercises.
What exactly are compound exercises? Well, a compound exercise, uses free weights, and involves several different muscle groups. People seem to think that if you target specific muscles only, that you'll burn lots of body fat from that area, although this isn't true. When you exercise, your body burns fat, in equal amounts, from all over your body. Squats are compound exercises, that work out your legs and well as your shoulders. So what do you think is more intense, a crunch of a squat? Squats of course! Compound exercises are great stomach exercises, so make sure you have them in your routine.
Now you know a bit about how to improve your stomach exercises, you need to learn about the one vital component about trimming away the fat quick. If you're eating lots of rubbish foods, then how on earth do you think you'll get rid of the belly fat? Make sure you cut out foods that contain empty calories, otherwise all your work at the gym will be for nothing! Now what foods should you eat? Well, protein is key to build muscle, and you want to be strengthening your abs as well as getting rid of fat. Be sure to eat foods such as meat and fish, that contain high protein content.
Remember to keep you workouts under an hour. If your workouts are going over 75 minutes, then you won't get the best muscle burn, because a long workout is no way near as intense enough as a short, sharp workout.
So what stomach exercises are a waste of time? Well, you'll probably have heard them before, and you may still be performing them, to no avail! Crunches, sit ups and leg lift are what many people believe will get you lean and ripped in no time. I've got news for you, this isn't going to happen anytime soon! In order to get ripped, what you need to do is burn fat, by high intense exercising and by raising your metabolism. Traditional exercises like these will do nothing to help you raise your metabolism, and don't burn much fat at all!
What types of stomach exercises are best to do then? Well, not stomach exercises! I used to have a routine, many years ago, where all I did was specific abs exercises that I picked up from fitness magazines. For weeks and weeks I tried and got no results! I then did tons of research, and came up with the exact formula needed to achieve definition. What you should be including in your workout sessions, are compound exercises.
What exactly are compound exercises? Well, a compound exercise, uses free weights, and involves several different muscle groups. People seem to think that if you target specific muscles only, that you'll burn lots of body fat from that area, although this isn't true. When you exercise, your body burns fat, in equal amounts, from all over your body. Squats are compound exercises, that work out your legs and well as your shoulders. So what do you think is more intense, a crunch of a squat? Squats of course! Compound exercises are great stomach exercises, so make sure you have them in your routine.
Now you know a bit about how to improve your stomach exercises, you need to learn about the one vital component about trimming away the fat quick. If you're eating lots of rubbish foods, then how on earth do you think you'll get rid of the belly fat? Make sure you cut out foods that contain empty calories, otherwise all your work at the gym will be for nothing! Now what foods should you eat? Well, protein is key to build muscle, and you want to be strengthening your abs as well as getting rid of fat. Be sure to eat foods such as meat and fish, that contain high protein content.
Remember to keep you workouts under an hour. If your workouts are going over 75 minutes, then you won't get the best muscle burn, because a long workout is no way near as intense enough as a short, sharp workout.
5 Advantageous Techniques For Your Abs Exercise Program
Creating your personal abs training program is very smart. The good news about this is that it's far from complicated. Given the proper guide, you can organize a powerful program that best fits your lifestyle.
I remember making endless research when I started my own six pack abs program. The most significant information I dug up would have to be this: You can't rely on only a single routine to do wonders for your body.
Truth about six pack abs is, there are no magic pills, there is no one absolute greatest abs workout equipment, and, most importantly, you won't have ripped six pack abs by doing just one type of workout.
Head of the Kinesiology Department at the Occidental College in Los Angeles Stuart Rugg, Ph.D. said that we must "stop looking for the one best exercise for abs because it doesn't exist." The technique to a well-rounded and effective six pack abs training plan is the combination of a completely different sets of exercises that focus on the whole abdominal area. That's the only time you can definitely have strong core muscles and great definition.
To assist you design your abs exercise schedule, take note these 5 useful secrets:
1. Complete sets in the 10-25 range. Doing anything less won't produce the best outcome; doing exceedingly more too early in the game could risk the chance of injuries.
2. Start small, finish BIG. Increasing sets and difficulty slowly will put your abdominal muscles in great shape.
3. Do each rep of every exercise consistently. Performing 3-4 abs exercises every other day should be enough. Remember that the last rep has to be as perfect as the first one. Slacking off will only prevent you from realizing your ideal body.
4. The length of every set has to be constant. When carrying out your abs exercise regimen, you have to consider the timing of every rep done. When you do the bicycle exercise, for example, it can't take you 3 seconds to finish the 1st 10 reps and only 1 second for the entire program. Make sure that you continue being consistent with your routines to get you the best result.
5. Go for a well-rounded program. Feel free to include a set of different physical activities in your schedule. Do ab-specific workouts 3-4 times a week so you won't over-work your midsection. On other days, you can use other physical activities, such as cardio training and sports.
Read further on various abs exercises and remember to change up your program from time to time. In the meantime, keep these 5 important strategies in mind when you set up your own abs routine schedule. This will greatly help you achieve those ripped six pack abs you've always wanted.
I remember making endless research when I started my own six pack abs program. The most significant information I dug up would have to be this: You can't rely on only a single routine to do wonders for your body.
Truth about six pack abs is, there are no magic pills, there is no one absolute greatest abs workout equipment, and, most importantly, you won't have ripped six pack abs by doing just one type of workout.
Head of the Kinesiology Department at the Occidental College in Los Angeles Stuart Rugg, Ph.D. said that we must "stop looking for the one best exercise for abs because it doesn't exist." The technique to a well-rounded and effective six pack abs training plan is the combination of a completely different sets of exercises that focus on the whole abdominal area. That's the only time you can definitely have strong core muscles and great definition.
To assist you design your abs exercise schedule, take note these 5 useful secrets:
1. Complete sets in the 10-25 range. Doing anything less won't produce the best outcome; doing exceedingly more too early in the game could risk the chance of injuries.
2. Start small, finish BIG. Increasing sets and difficulty slowly will put your abdominal muscles in great shape.
3. Do each rep of every exercise consistently. Performing 3-4 abs exercises every other day should be enough. Remember that the last rep has to be as perfect as the first one. Slacking off will only prevent you from realizing your ideal body.
4. The length of every set has to be constant. When carrying out your abs exercise regimen, you have to consider the timing of every rep done. When you do the bicycle exercise, for example, it can't take you 3 seconds to finish the 1st 10 reps and only 1 second for the entire program. Make sure that you continue being consistent with your routines to get you the best result.
5. Go for a well-rounded program. Feel free to include a set of different physical activities in your schedule. Do ab-specific workouts 3-4 times a week so you won't over-work your midsection. On other days, you can use other physical activities, such as cardio training and sports.
Read further on various abs exercises and remember to change up your program from time to time. In the meantime, keep these 5 important strategies in mind when you set up your own abs routine schedule. This will greatly help you achieve those ripped six pack abs you've always wanted.
Getting The Best Information On How To Build Muscle
Ever wondered what your head would look like on a ripped and sculpted body? What's stopping you? If you think getting a great physique worthy of Brad Pitt is too hard, think again. You'll be surprised to see many action stars start out as skinny or fat but made a choice to end up as neither. It's time for you to make a choice too.
If you want to know how to build muscle fast, this article will help you get answers. Before anything though you need to do one thing, enroll yourself in a local gym and start as soon as possible. You are investing in your body and the returns will be well worth your money.
Now what you need is a weight training program specific to your body type and needs. This is usually provided for by a personal trainer. If there is none available, you can ask a friend who knows a lot about physical fitness for some pointers. Verify his advice with experts' input you can read about on several reliable fitness sites.
This exercise program will now serve as your road map in the unfamiliar terrain that is the gym for the next several weeks. Guard yourself towards impatience. As you start, you will feel pain and yes, that means muscles are being developed; but it don't expect to look like a professional wrestler just yet. It will come-until then keep on with consistent and studied exercise drills.
As you carry out the exercises assigned to you, ensure that you execute them in the right form. Many times, people make the unfortunate error of hurrying through the last few reps even in the wrong form because they want to get the set done. Don't do this; it may lead to injuries with serious consequences later on. More than that, the target muscles are not properly utilized rendering that particular training weaker than it could have been.
Take time out to stretch your muscles thoroughly before working out. You will be putting your body through a grueling training in the next hour; a good stretching will help ease your body into it and out of it. See for yourself the difference in pain you will have the next few days. Change the weights and drills every several weeks to keep your body continuously challenged-this will ensure optimal performance and quicker results.
One of the best ways to build muscle fast is a healthy, balanced diet. Watch that you don't binge on processed food and meals high in saturated fat. Eat food high in protein and complex carbohydrates like chicken, fish, whole wheat grains, etc. You can also take protein shakes and muscle building supplements to help accelerate muscle development. When you do, exercise caution in the dosage you take.
How to build muscle-indeed, it is a question many people ask but few ever consistently answer with hard work, persistence and passion. Decide to see your dream physique come to pass and commit to the everyday training that pave the road to get there. It will come without fail, but more than that-you will enjoy a better quality of life that was worth every sweat.
If you want to know how to build muscle fast, this article will help you get answers. Before anything though you need to do one thing, enroll yourself in a local gym and start as soon as possible. You are investing in your body and the returns will be well worth your money.
Now what you need is a weight training program specific to your body type and needs. This is usually provided for by a personal trainer. If there is none available, you can ask a friend who knows a lot about physical fitness for some pointers. Verify his advice with experts' input you can read about on several reliable fitness sites.
This exercise program will now serve as your road map in the unfamiliar terrain that is the gym for the next several weeks. Guard yourself towards impatience. As you start, you will feel pain and yes, that means muscles are being developed; but it don't expect to look like a professional wrestler just yet. It will come-until then keep on with consistent and studied exercise drills.
As you carry out the exercises assigned to you, ensure that you execute them in the right form. Many times, people make the unfortunate error of hurrying through the last few reps even in the wrong form because they want to get the set done. Don't do this; it may lead to injuries with serious consequences later on. More than that, the target muscles are not properly utilized rendering that particular training weaker than it could have been.
Take time out to stretch your muscles thoroughly before working out. You will be putting your body through a grueling training in the next hour; a good stretching will help ease your body into it and out of it. See for yourself the difference in pain you will have the next few days. Change the weights and drills every several weeks to keep your body continuously challenged-this will ensure optimal performance and quicker results.
One of the best ways to build muscle fast is a healthy, balanced diet. Watch that you don't binge on processed food and meals high in saturated fat. Eat food high in protein and complex carbohydrates like chicken, fish, whole wheat grains, etc. You can also take protein shakes and muscle building supplements to help accelerate muscle development. When you do, exercise caution in the dosage you take.
How to build muscle-indeed, it is a question many people ask but few ever consistently answer with hard work, persistence and passion. Decide to see your dream physique come to pass and commit to the everyday training that pave the road to get there. It will come without fail, but more than that-you will enjoy a better quality of life that was worth every sweat.
Weight Loss After 40: 4 Basic Exercises For People Over Forty
You may be putting off that over 40 exercise program because you are nervous. You worry that you could get hurt doing aerobics or jogging. Maybe you have been to the gym, but were intimidated by all of the other people who were in far better shape than you. Perhaps you find strenuous activity too uncomfortable. If you let these things intimidate you, you are risking your health and life. However, there are easier steps you can take that will get you started on the path to fitness.
Walking is one of the simplest exercises, but it can have a profound positive effect. An ideal workout elevates your heartbeat for at least 30 minutes. When you start walking, do not worry about how far you walk or how fast. As long as you walk for 30 minutes, you are doing everything right. After your first week, set a distance goal that is slightly further and try to cross that distance in the same amount of time. As time passes, you will increase in strength and speed. Gradually, you will be able to achieve a light jog.
Riding a bike is a simple alternative to walking that is easier on the joints and you can do in a group. Your bike does not need to be expensive, just comfortable. You can also try a stationary bike but may prefer the scenery of a real bike. Also, many people are using recumbent cross training machines which are essentially cycling machines that train your upper body as well.
Do not worry if you are not ready for a jog or a bike ride. It is very important that you start at a level that is comfortable for you. If you begin with too much intensity, you are more likely to lose motivation, quit, or injure yourself. If you want to start very slowly, there are simple exercises you can do throughout your day to prepare yourself for increased activity.
You can continue your over 40 exercise program even if you are sitting at a desk or on a couch. Simple leg lifts can help build your leg muscles and prepare you for more activity. You can add ankle weights to increase resistance and tone muscle. Using small two to five pound weights while performing light arm curls will strengthen your biceps. Each of these activities should adequately prepare your body for a brisk walk or light aerobics.
Your local pool may offer water aerobics or aquatic classes. These exercises are easy on your joints and prepare you for a more intense workout. Water resistance makes simple movements twice as effective. Also, you can use foam dumbbells and aqua belts to increase resistance even further.
A pedometer is great tool for anyone beginning to focus on fitness over 40. Wear the pedometer everyday for a week to see your normal level of activity. Note the times when you are most sedentary. Make a goal to increase your activity during those periods. For example, if you are inactive at work then try to avoid the elevator, park a little bit further from the building, and walk around the block for your lunch break.
You should not be intimidated. Walking, biking, or simple sitting exercises are very easy ways to begin an over 40 exercise program at your pace. You should never let worry keep you from a longer, healthier life.
Walking is one of the simplest exercises, but it can have a profound positive effect. An ideal workout elevates your heartbeat for at least 30 minutes. When you start walking, do not worry about how far you walk or how fast. As long as you walk for 30 minutes, you are doing everything right. After your first week, set a distance goal that is slightly further and try to cross that distance in the same amount of time. As time passes, you will increase in strength and speed. Gradually, you will be able to achieve a light jog.
Riding a bike is a simple alternative to walking that is easier on the joints and you can do in a group. Your bike does not need to be expensive, just comfortable. You can also try a stationary bike but may prefer the scenery of a real bike. Also, many people are using recumbent cross training machines which are essentially cycling machines that train your upper body as well.
Do not worry if you are not ready for a jog or a bike ride. It is very important that you start at a level that is comfortable for you. If you begin with too much intensity, you are more likely to lose motivation, quit, or injure yourself. If you want to start very slowly, there are simple exercises you can do throughout your day to prepare yourself for increased activity.
You can continue your over 40 exercise program even if you are sitting at a desk or on a couch. Simple leg lifts can help build your leg muscles and prepare you for more activity. You can add ankle weights to increase resistance and tone muscle. Using small two to five pound weights while performing light arm curls will strengthen your biceps. Each of these activities should adequately prepare your body for a brisk walk or light aerobics.
Your local pool may offer water aerobics or aquatic classes. These exercises are easy on your joints and prepare you for a more intense workout. Water resistance makes simple movements twice as effective. Also, you can use foam dumbbells and aqua belts to increase resistance even further.
A pedometer is great tool for anyone beginning to focus on fitness over 40. Wear the pedometer everyday for a week to see your normal level of activity. Note the times when you are most sedentary. Make a goal to increase your activity during those periods. For example, if you are inactive at work then try to avoid the elevator, park a little bit further from the building, and walk around the block for your lunch break.
You should not be intimidated. Walking, biking, or simple sitting exercises are very easy ways to begin an over 40 exercise program at your pace. You should never let worry keep you from a longer, healthier life.
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