Archive for November, 2007
By: Gregg Hall
Many people have a problem reaching goals they have in their diet and exercise program simply because they are not knowledgeable about basic nutrition. If you are trying to lose weight you should know that reaching your weight goal is simply a matter of burning more calories than you take in.
You should also be concerned with improvement in your overall health at the same time, which is why having good nutritional skills are so important. Poor nutrition can lead to higher risks for of a variety of health problems including heart disease and cancer. You need to eat a balance of healthy foods and watch your caloric intake at the same time. A proper diet reduces cholesterol, blood pressure, and aids in weight loss.
For optimal body function you must eat the right combination of nutrients. One of the most important of these, contrary to some popular diets, is carbohydrates. They are used to create glucose which can be used right away or stored to use later. An over abundance of carbohydrates will cause your body to store the extra glucose as fat. Carbohydrates are broken into two categories, simple and complex. Sugars fall into the simple category, while starches and fibers are complex carbohydrates.
Protein is another crucial nutrient for your body; they help your body build and repair muscle and other tissues. They also function in the creation of hormones. Do not fall into the trap of eating excessive amounts of protein, like carbohydrates, excess protein is stored as fat. The two main protein sources are animal and vegetable. You need to avoid a high consumption of animal protein because too much of it can cause high cholesterol due to the high levels of saturated fat.
Your body must also have a certain level of fat intake. Fats are classified in two categories, saturated and unsaturated. Saturated fat is the bad kind and puts you at risk of health problems. Unsaturated fat is healthier, but if it is refined, it can become saturated fat.
Vitamins of course are also on the list of required nutrients. All vitamins perform different jobs within the body and work with your body’s metabolism to increase energy levels. Many studies have proven that certain vitamins can also prevent disease such as vitamins A, C, and E, also called antioxidants, which assist with the prevention of coronary artery disease by helping to prevent plaque build up on artery walls.
Your body also needs minerals and trace elements which are used in many different body processes. Chlorine is essential for digestion, calcium and phosphorus are essential for strong bones and healthy teeth. Your body also needs salt, but not more than 2400 milligrams per day, as it can increase your blood pressure.
Make sure that you eat food as close to their natural state as possible and avoid excessive amounts of animal protein. Eat at least two cups of fruits and two cups of vegetables daily and drink a gallon of water spread out over your day.
Article Source: http://physicalfitnessarticles.net
November 30th, 2007
“You will come to know that what appears today to be a sacrifice will prove instead to be the greatest investment that you will ever make.”-Gorden B. Hinkley
Bray fitness Online
November 30th, 2007
Tips To Gain Muscles Fast
By: Chris Chew
So you want to gain muscles fast? So you can just simply join a gym, lift weights regularly and after a few short months, you should be able to gain enough muscle mass to take part in your neighborhood bodybuilding contest?
If it is that simple, then why is it that most people in the gym do not seem to gain much muscle even after years of weight lifting?
Well, things are not as simple as it seem or otherwise, personal trainers and muscle building books will have already gone the way of the dinosaurs, extinction.
Here below are some basic muscle mass gaining tips and of course, these are just tips and are not comprehensive:-
a) Eat And Eat - To gain muscles, you must eat and then eat again. You must consume more calories than you burn them. After all you are adding mass to your body and where do those mass come from if you have insufficient calories to build them?
However, try to choose good calories such as protein and complex carbohydrate. Calories from fats and alcohol do not count.
2) Up Protein Consumption - Proteins are muscle builders. You must make sure that you consume enough protein. You should consume about one gram of protein per pound of your body weight everyday if you want to gain muscle mass fast. If you don’t get enough protein, your muscles won’t grow since you are not feeding them.
3) Health Supplements - Many people erroneously think that they do not need to take supplement to gain muscles or supplements are not good for health. Hey, health supplements are food for your body and if chosen correctly, they can help you to gain muscles faster.
For those of you who think that supplements are harmful chemicals, then why are they called health supplements instead of drugs?
For instance, some your protein sources come from eating meat. However, too much meat can cause complications such as most meats contain saturated fat which can clog your heart and arteries. So instead of eating too much meat, you can take protein supplements to get your protein.
Also take multivitamins for anti-oxidant protection and to aid faster recovery.
4) Lift Weights - This is a bit of a misnomer. If you want to gain muscle mass fast, you must not only lift weights, you must lift heavy weights and lift them through compound exercises.
Compound exercises like deadlift and squats work many muscle parts at the same time, that means you work almost your entire musculature instead of a single muscle group like say, dumbbell bicep curls.
However, the correct lifting technique and form of lifting is very important so as to prevent injuries and make your training more effective.
5) Lift Free Weights - Use free weights like dumbells and barbells to recruit more muscle stabilizing and therefore more muscle fibers can be worked on. The more muscles you work on, the bigger they become.
6) Get Enough Sleep And Rest - Have rest days in between your workout days and do not work the same muscle group more than twice a week. This is because your muscles need to recover from your workout to grow. More is not better in this game.
You should also get more than 8 hours of sleep if possible. Contrary to popular belief, your muscle grow when you sleep, not in the gym.
If you practise the above routine consistently, you will gain muscles fast. Of course there are many more things you will need to know to gain muscle mass effectively, but the above gain muscle tips should get you started well.
Article Source: http://physicalfitnessarticles.net
November 30th, 2007
Starting Position: Lie on your back and raise your legs straight up in the air.
Execution: Exhale as you curl your upper body towards your legs while reaching for your feet with straightened arms. Inhale as you slowly lower your upper body back down. Remember to squeeze your abs, and repeat as required.
Bray Fitness Online
November 30th, 2007
From Paige Waehner,
Myths About Your Abs - Spot Training and Ab Physiology
Every day I receive emails from all over the world: emails from teenagers and adults, men and women, boys and girls. These emails express heartbreak, obsession, frustration and anxiety and all over one thing. You might be wondering what could possibly cause such a phenomenon?
It’s…(gasp)…ABDOMINALS! Yes, it’s hard to believe that one little muscle group could cause such a stir, but it’s true. Our nation is obsessed with its abs and it’s up to us to do something about it!
Just the Facts, Ma’am
Much of the frustration surrounding the abs is due to misinformation and unrealistic expectations. Despite the hard work of trainers everywhere, people still cling to outdated ideas on the proper way to work their abs and get the much-desired ’six-pack.’ So, today we’re going to examine the many myths surrounding your torso area and debunk them for once and for all.
For the complete article…CLICK HERE
November 29th, 2007
“Live with intention. Walk to the edge. Listen hard. Practice wellness. Play with abandon. Laugh. Choose with no regret. Continue to learn. Appreciate your friends. Do what you love. Live as if this is all there is.” -Mary Anne Roadacher-Hershey
November 29th, 2007
Starting Position: - Grasp a dumbbell and sit on the end of a flat exercise bench. Hold a dumbbell at arms length overhead with palms facing forward. Pull your elbow in close to your head and keep your upper arm stationary.
Execution: - Inhale while you slowly lower the dumbbell in an arc behind your head as far as possible. Exhale as you push the dumbbell back to the starting position. Repeat on other side as required.
Bray Fitness Online
November 29th, 2007
Fitness Tip: Six Pack Abs - abdominal muscles are a common goal in the fitness industry. Here’s a news flash, almost everyone has washboard abs, they just have all that “dirty laundry” (i.e. fat!) sitting on them and you can’t see them. The only way to see those highly sought after ripples of flesh is to get rid of that “dirty laundry” and burn fat! Check out the articles below on how to workout your abdominal muscles and burn fat.
CLICK HERE
Bray Fitness Online
November 29th, 2007
“Do not let your fire go out, spark by irreplaccable spark, in the hopeless swamps of the approximate, the not quite, the not at all. Do not let the hero in your soul perish in lonely frustration for the life you deserved, but have never been able to reach. Check your road and the nature of your battle. The world you desired can be won. It exists, it is real, it is possible, it is yours.-Ayn Rand
November 28th, 2007
Starting Position: Attach a handle to two lower pulleys and stand with a slight bend in your knees between them. Grip the handle on your right with your left hand and the handle on our left with your right hand. Bend forward at your waist, keeping your back straight.
Execution: Exhale as you pull the handles apart and up to shoulder level. Keep a slight bend in your elbows. Inhale as you slowly return the handles back down to the starting position. Repeat as required.
Bray Fitness Online
November 28th, 2007
Previous Posts
