What Size Kettlebells Should I Buy?

You never want to start off with a weight that is too heavy. This is the number one problem with many of today's lifters today no matter what equipment they choose to use. Especially with the beauty of kettlebells where users can use momentum to sling heavy weights. But do not get drawn into the temptation of starting off too heavy.

 I always want to emphasize on starting with lower weights with 100% perfect form. The advantages of perfect form are endless. It prevents injuries, builds stabilizing and secondary muscles, and engages muscle growth in a balanced way.

 Plus you can always graduate to heavier weights later.
What factors to consider when choosing your weight? What is your body weight? What is your current fitness level?? What are your workout goals? Have you used kettlebells before? Are you working out by yourself or with a partner? Are you looking to do explosion exercises? Who will be using these kettlebells? How old are you? All these questions should be asked when deciding on the weight and number of kettlebells you should buy.

Now with that said, you obviously want the optimal weight to give you the best workout and push your body. The general suggested weight from most reliable sources say men should start off with a 35lb(16kg) and women should start out with 18lb(8kg). However this does not take into account weight class or experience.

 Nor does this take into account the primary types of exercises expected to be performed or level of intensity. And if you are like me, I love using multiple sized weights for all my workouts.
Beginning average size males(190lbs) who are newer to fitness or kettlebell exercises should go with a 25lb kettlebell for explosion and higher rep speed and a 35lb kettlebell to really focus on muscle hypertrophy(muscle gains).

 Again this is not the word of God, so feel free to adjust this to your comfort. Just make sure you have your heart rate up, feel sore after a workout, and are under control of your form during your workout.
Beginning average sized females(150lbs) who are newer to fitness or kettlebell exercises should go with a 12lb kettlebell and a 18lb kettlebell. Females are a bit harder to predict since there tends to be such a wide variety of body shapes and sizes.

 The typical female is looking for more muscle tone and cardio workout. If these are your goals, definitely stick to the lower weight ranges that allow to pump out high quantity high quality reps.
Bodybuilders obviously want the higher weight range such as 35lb - 75 lb kettlebells.

 A great indicator for weight range would be to look at your go to dumbbell weights. And if you are looking to really take your fitness serious you should consider buying 3-5 different weights so you can really push your body in a variety of ranges and speeds.

Elderly or well seasoned kettlebell enthusiasts really want to go on the light side of the spectrum. Assuming your goals are to just keep your muscles healthy and active and you are not planning on entering any Mr. Universe competitions anytime soon. No matter your gender, start on the introduction sizes of 5lb - 15lb kettlebells.

How many should I buy? Ideally you would have a full rack, but unless you are willing to drop a few thousand dollars this isn't going to be the best financial decision for you. I always recommend having at least 2 sizes. One weight should be on the lighter side for higher rep sets, and one should be on the heavier side for low rep sets. This should satisfy the majority of fitness programs and body types out there.

Studies have shown that mixing weight size and number of reps can lead to the best muscle growth possible. So you don't want to have just one kettlebell around. Many professional level workout regimens have "hard" days and "easy" days. Having a couple of kettlebell weights laying around help keep your workout consistent.

 Also keep in mind that if you have a workout partner, make sure neither one of you is compromising for the other just to only to have to buy one kettlebell. These are investments for your future self!
So what is the ultimate answer? Well there is none really.

 There are a lot of factors to consider. Each person and their goals are different. Just remember to keep form a priority and to start off with just a couple different sizes as you continue to grow.

Read more kettlebell reviews and reviews on other CrossFit equipment at http://Www.kettlebellreview.weebly.com Follow us on Twitter at http://www.twitter.com/kbreviewsite

Article Source: http://EzineArticles.com/expert/Skye_O'leary/2104895

Why Working Out at Home Is Better for Skinny Guys?

I used to love going to the gym but my life has gotten busy and time had to started to slip away. I eventually stopped going to the gym because of this. But I don't regret it at all. Working out at home has made my life so much easier.

To show you the difference let me give you a run down of my typical trip to the gym.
I would get changed, fix my hair (because you have to look good at the gym, I mean the girls looks great?), hop in the car, drive for 15 minutes, workout, drive for 15 minutes, get home. Pretty typical workout. But did you notice the time cost of going to the gym versus staying at home? That's 30 minutes of wasted time commuting in my car.

Not to mention the time it took me to get changed for the gym. If I had stayed at home I would have been ready in a snap! Advantage #1 Going to the gym takes committing time where as working out at home doesn't.

The second reason why working out at home is better is that there are other people inside the gym. To further elaborate on that it's the intimidating guys and the extremely attractive girls. As a skinny guy whenever I walk into the gym I get intimidated by the gym monsters that spend the greater part of their life in the gym. They're there flexing in the mirror and lifting weights that would crush me instantly. At home I'm the strongest guy there! I love that feeling and I refuse to give it up.

The girls at the gym are a whole different issue. I just can't stop starring it's as simple as that! I am constantly finding new ways to capture a glance without them noticing (or anybody else for that matter). This detracts and distracts me from me working out. I love them but I prefer to be able to focus, and don't tell me to ignore it and focus at the gym.

 Females are a site to behold. At home all I have to look at is my own mug. Which I like but it's no Kate Upton look alike. Advantage #2 Not distractions!

The third reason I like working out at home is that it's cheaper in the long run. At least for me because the amount of weights I can life is not heavier than myself (yet!).

 Also my local gym membership price is ridiculous. I purchased some cheap weights and a straight bar from a local yard sale (yes mom you did say yard sales are great places for deals).

They may not be glamourus but they get the job done. I mainly just do a workout that I found online which is called "the skinny guy home workout". Sp Advantage #3... Money!!

Overall working out at home is better because I don't have to commute, I don't get distracted or intimidated, and for it's been cheaper in the long run! Join my in my cause to dump the gym and workout at home!
Thanks for reading!!

If you guys want to see the workout I use it's to the right TheSkinnyGuyHomeWorkOut

Article Source: http://EzineArticles.com/expert/Jamie_Man/2142287

Placebo Effect on Strength - Published Scientific Studies

Ness and Paton (1979) experiment. Beginner weightlifters lifted 7-9 kg (20 lbs) more weight on incline bench press than they "actually can". How? They were told that they are lifting the weight they are capable of lifting and didn't know that researchers actually put more weight on the bar than they led participants to believe.

 You might be thinking "They are just beginners, it is not strange that their strength goes up fairly quick". But look at Mahoney (1995) experiment results - even OLYMPIC WEIGHTLIFTERS, who didn't know what weight they were lifting (and actual weight on the bar was higher than they usually can lift), improved their personal records and some lifters increased their snatch by as much as 20 lbs+.

Ariel and Saville (1972) experiment. Participants were lifters who have regularly trained for years before the experiment. First phase was 7 control weeks (during this phase there was no intervention - it was used to see how much strength lifters will gain while training as they usually do). Second phase - 4 weeks with "steroids". During those 4 weeks participants there given "steroids", which were actually placebo pills.

RESULTS: During 7 control weeks lifters increased their lifts on average by:
- Bench press + 4,54 kg (10 Lbs)
- Overhead press + 0,73 (1,5)
- Sitting military press + 2,27 (5)
- Squat + 2,65 (6)

RESULTS: During 4 weeks "on steroids" lifters increased their strength on average by:
- Bench press + 13,28 kg (30 lbs)
- Overhead press + 7,59 (18 )
- Sitting military press + 5,30 (12)
- Squat + 18,94 (42,5 )

Maganaris, Collins, Sharp (2000) experiment. Participants - 11 powerlifters, who have been training for a couple of years. Participants increased each of their powerlifts on average by 10 kg (20+lbs) (total was about 60lbs+ increase in strength).

You might be asking "How long did it take to get these results?" The answer is... 10 minutes! It is not a typo. This result was achieved in 10 minutes. Participants were given "fast working anabolic steroids" (which were actually placebo) and after ten minutes they got gains, which usually take months and years for experienced lifter to achieve.

And remember, information written above is not anecdotal evidence, this information is based on SCIENTIFIC RESEARCH. Of course, scientific experiments have their own biases and limitations, and obviously they are not something that "can't be touched".

 But they still are more reliable source of information than anecdotal evidence and you can also use them in your own academic research.

If you want to know how I increased my strength by 40 lbs in 14 days and how you can do it,too, visit my blog:

http://strengthtrainingfor.blogspot.com

Article Source: http://EzineArticles.com/expert/Germanas_Kravcenko/1379400

0 Commen

Bodybuilding Issue - Staying Consistent

The truth is, being consistent can be very difficult. It takes a lot of determination and will power. See consistency isn't just about having consistent workouts. It's about consistently balancing the fundamentals. It means consistently going to the gym to train, consistently sticking to your diet, and consistently getting enough rest.
 I completely understand the big issue with this because I go through the same exact things.
First, I want to talk about consistency for rest and training. If you're having issues with getting consistent rest, simply try to maintain a similar sleep schedule. It may be tempting to stay up very late on weekends if you have nothing to do, but if you wear your body down enough during the day, you'll be crashing early and allow yourself to get enough rest.

Now to the hardest part, diet. For years I would simply train hard and get enough rest. I would make sure I maintained a somewhat healthy diet. I made good choices generally, but never felt guilty if I wanted to eat out or ate poorly at times.

 I have come to realize just how important diet is now though. I still train just as hard and get enough rest, but am in way better shape now. The only factor that I changed was diet.

Just through changing my diet, I can see way faster results and my time in the gym means so much more. Besides the fact that I look like I'm in a lot better shape, I feel like I'm in a lot better shape too. Dropping the fast food and other unhealthy choices makes me feel way better inside. I have a lot more energy and that translates to a lot of other aspects in my life.

 I have a lot more drive and willingness to do things. I attribute this simply to my diet. Knowing how much of a role diet plays helps me stay consistent.

Feeling better is a huge plus and helps me stay consistent because I want to continually feel good. I may crave something unhealthy, but after eating it not feel good. In the past when I have given in and ate something unhealthy, I not only feel bad about cheating on my diet, but I feel worse internally. Especially now that my body is used to eating healthy foods, the unhealthy foods don't usually sit too well.

Plus I know that this will just have a negative effect on my appearance. Having those negative effects on my appearance and how the inconsistency negatively affects my mood as well, it helps me to stay consistent. When I'm consistent and have a better overall physique, which in itself helps me be consistent because I can see good results which makes me strive for more.

I really hope that this article has put things into perspective, and that you can learn from my experiences in order to be more consistent yourself!

Do you have issues staying consistent in the gym? Do you find it hard to not only go to the gym, but stick to your diet? I've had issues in the past like many of us have, and want to address this issue of consistency and share with you what has worked for me!

Article Source: http://EzineArticles.com/expert/Michael_Caputo/2198978

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How to Transition to a Bodybuilding Lifestyle

Many of us spend time looking in the mirror, wishing for this or that, but the bottom line is that we as humans strive for improvement. Think about how great it feels to accomplish something big and see yourself rewarded for it. Looking at the mirror thinking about how you can improve your physique can be related.

 Improving your physique is a lot like improving other areas of your life. You'll feel very accomplished when seeing results, and in turn, motivating yourself to strive to get better. Many of us want the end result, but in order to get that end results, you have to work for it.

 You won't get a bachelor's, or masters, or PhD by wishing you had one. These are all separate goals or achievements in the education process, just like you may have certain steps or goals for your physique accomplishment.

The big problem here is transitioning into a healthy lifestyle or a bodybuilding lifestyle. This article will provide you with a step-by-step process on how you can transition from your current lifestyle, into a bodybuilding lifestyle or at least a lifestyle revolved around fitness and improving your physique.
Step 1: Desire the change

The first thing you need to do is to WANT the change in lifestyle. If you aren't committed towards this lifestyle then it will eat you up. You have to want this. Some people are in unfortunate situations where they NEED it.

 Let's hope you aren't at that point because if you need it, but don't want the change, that can be a serious problem. If you are serious about the lifestyle and desire the change, then you'll be a lot more motivated. Motivation is key because increased drive can spell more desired results!

Step 2: Seek Support
No matter how much you think you know, there is always more to be learned. Bodybuilders at all stages of the game still always seek support from other people and it's this support that can really help their physique grow. Thinking you know everything can lead you down the wrong path. Despite my experience as a bodybuilder, I'm always looking for more information or taking advice from competitors and coaches. Information can be a key to success.

Step 3: Be consistent
We want results that will last, not temporary results. Being consistent will help you establish results that will stick with you for the rest of your life. Continuing to pursue bodybuilding or a healthy lifestyle will give you just that, a healthy lifestyle. One of the biggest ways to achieve your best physique possible is by constantly putting in the work day in and day out.
 

Transitioning into a bodybuilding lifestyle, or a lifestyle revolved around fitness for that matter, can be very difficult. You may not know where to start which can prevent you from ever starting! I don't want that. This article was written to help get you started on the right path.

Article Source: http://EzineArticles.com/expert/Michael_Caputo/2198978

Bodybuilding Exercises For The Legs

Do you have a plan to gain more muscle mass? Your legs are one of the most important muscle groups to train. Bodybuilding exercises for the legs are important for several reasons. Muscular legs look good, that's for sure, but it also keeps your body in balance when you regularly train your legs.

If you train your upper body to the max and you skip to train your legs, your body is not in balance and it will be bad for your health. The danger is that your legs need to carry the increased weight of your upper body. Your legs should be conditioned to handle that.

CREATE MUSCLE MASS IN YOUR LEGS
The intent of bodybuilding is to gain muscle mass. With some sports like running or cycling you won't gain muscle mass. These sports are good for endurance. You need to keep your focus on exercises that will train your muscles.

To create muscle mass it is very important that you train the legs regularly. It is wise to train the legs at least two times a week. After you trained your legs, it is better to do no other exercises. Training of the legs is very demanding. If you train your legs the right way, you shouldn't have any more energy to perform other exercises.

EXERCISES FOR THE LEGS
Which exercises are most suitable for gaining muscle in the legs? Well, it depends on several factors. Aptitude is very important as that is a factor you can't influence. Some people have more aptitude than others to gain muscles faster.

If you have less aptitude to create more muscle mass, you can still focus on other factors that you can influence, like training, rest and nutrition of interest. To train your legs full force, it is important to perform big and heavy exercises such as the stiff legged deadlift, leg extension, deadlift, squat, lunge and dumbbell squat.

THE IMPORTANCE OF HEALTHY NUTRITION
Besides heavy and regularly training, nutrition is also very important. In case you don't train very heavily, most times it is sufficient to eat healthy. In case you go for a more severe training plan, then it is important to pay special attention to your nutrition. With bodybuilding it is important to eat a diet that will break down fat and increase muscle mass. In addition there are also proteins that you need to help your muscles recover after heavy exercises.

For more exercises and other musclegroup information visit http://www.moremusclemass.net
If you need basic information on bodybuilding take a look here; http://www.bodybuilding.com

Article Source: http://EzineArticles.com/expert/Ben_Van_Delwijnen/1995224

L-Tyrosine - A Natural Supplement for Bodybuilding

If you are looking for a natural supplement to help you increase your muscle development and muscle mass look no further. L-Tyrosine is an amino acid that is a key component to just about each and every protein that our body has. The role that plays this natural supplement in the production of cells and the way our glands work is vital. L-Tyrosine helps to make sure that your thyroid, pituitary and adrenal glands function efficiently and effectively.

Probably the most important factor is the L-Tyrosine is responsible for the release of the human growth hormone. This wonderful little hormone is responsible for muscle growth and body fat reduction it is important to note the American diet is poor in supplying the body with adequate proteins which can lead to numerous health problems and make it difficult to build muscle mass. However L-Tyrosine is a naturally occurring amino acid, it is a non essential amino acid, which means that our bodies make it on its own.

L-Tyrosine is produced from the synthesis of another amino acid called phenylalanine, but can also be received from food sources such as animal meats, seafood, oatmeal and wheat. Why is this important to the body builder? Well for a few reasons. Outside of the fact that, as we stated, it is responsible for the release of the human growth hormone which triggers muscle growth, it has other beneficial qualities because of its effects on other areas of the body.

For example, L-Tyrosine is a mood stimulator, and is wonderful in offsetting stress and fatigue. As a bodybuilder this is a benefit especially after a long intense workout. It also increases mental alertness which then helps prevent the mental fatigue that can also be associated with work outs. It also increases stamina which allows you to work out longer. A natural body building supplement that not only alleviates the fatigue associated with long work outs, it helps you maintain a longer work out.

To achieve these benefits you may want to consider using a natural supplement that contains L-Tyrosine. To do this you can add a protein powder drink to your day or increase your consumption of foods like cottage cheese, bananas, lima beans, turkey, avocados and such. A moment of caution, it is possible to get too much of an amino acid, which can result in adverse side effects.

If you are considering using a body building supplement and you want one that helps you increase the amount of L-Tyrosine you have in your body, read the labels. Make sure that you know what you are putting in your body. It is also recommended that you talk with your doctor, there are lab tests that can be performed that will tell you if you are deficient in L-Tyrosine and then they can recommend a diet for you to follow.

The proper way to take L-Tyrosine as a supplement comes with this recommendation, make sure that you are taking Creatine HSC as well as VP2 Whey Isolate approximately thirty minutes before you are ready to start your workout. Once you are ready to do your warm up routine you can take 2 grams of the L-Tyrosine with water. The purpose behind taking the supplement in this fashion is to increase the amount of the amino acid in your blood stream in time to offset the time before muscle fatigue would set in.

It has been shown to be an effective natural supplement for bodybuilders, in particular those that train twice a day. If you are concerned about blood testing prior to an event, L-Tyrosine is not on any of the banned lists that would cause you to be ejected from a competition and it provides you the boost you need through intense training and calorie reduced training times.

While L-Tyrosine is normally occurring in the body, it is also available as a natural supplement It can help you increase your muscle mass, offset muscle fatigue, elevated your mood, peak your mental alertness and help chase off mental fatigue while you are trying to train for that big competition.

Chris Moheno - passionate about sports, kindly invites you to also visit this comprehensive baseball training website, where you will find more about baseball specific strength training, nutrition and baseball scholarships

Article Source: http://EzineArticles.com/expert/Chris_Moheno/157066

How Vitamin Supplements Can Help BodyBuilding?

Vitamin supplements - how can it help bodybuilding? We all read or hear about weigh lifters or marathon runners who consume huge amounts of carbohydrates and proteins to give their bodies what they need for the extreme demands of the sport. You hear about that and notice that these athletes are lean and muscular so its natural to wonder if you should consider some new kind of diet or vitamin supplements with your new program to get in shape.

There are many benefits to getting a proper amount of nutrition for people who are working on building their muscles. But There are certain things about vitamins supplements that you should be aware of. Before start bodybuilding you should talk to a doctor or a nutritionist about what you should do to make sure that your body can maintain the muscles that it has.

The amount of advertising going on for diet supplements that are targeted at athletes to help them give their bodies what it takes to build lots of muscle will amaze you. So if you are tempted to try out one of those miracle vitamin supplements but you have held off because the costs are high, you are using good common sense so you should be congratulated for thinking twice before falling for a slick marketing ad that will deliver a product that may be a scam or at least not a product that the average citizen who wants to get in better shape needs or wants.

The best way to get your best nutrition is through eating the right diet. There are certain aspects of the vitamins and minerals that go along with food that just can't be found in the supplements. It is always best to eat as well as you can. However, if for some reason you aren't able to get all of the needed vitamins and minerals, it is better to have them via vitamin supplements than to have none at all.

If you are not able to consume enough of the foods that have the right nutrition, you are going to need to take vitamins supplements. This is because it is extremely important that you have enough of the right nutrition if you are going to be bodybuilding. If you are building your muscles and not feeding your body properly, there is not going to be anything left over to keep you healthy as well as strong. Vitamins supplements help to build you immune system, make hormones, and much more

It is a good idea to go on a general multivitamin supplements if you are going to be working out and working hard on your body, because as you work out you are burning energy that your body would otherwise use to protect itself. Your immune system might be very compromised as you work out, so you should try to do whatever you can to make sure that you are getting the correct vitamins and minerals that your immune system needs to function correctly.

So use vitamin supplements wisely and fellow the right path of nutrition and exercise to build a great looking body shape.

Haiyan Louise Magill has been a registered nurse for 16 years. She is also the expert on Health And Supplements. Her E book--A Beginner's Guide To Vitamin And Supplement gives you the basic understanding of health supplements. Healthy lifestyle could benefit your whole life even you next generation. Need a help hand on how to maintain your health, go on: [http://www.yourallinonehealth.com]

Article Source: http://EzineArticles.com/expert/Haiyan_Louise_Magill/219559

The Three Aspects of Bodybuilding

When most people think about bodybuilding, they tend to think about big guys in the gym "pumping iron" but it is far more than that. We can roughly describe it as using resistance training and other exercises to improve the health and appearance of the body. It is popular among a wide variety of people, ranging from recent moms trying to get back into shape, octogenarians and beyond working on maintaining or recovering their muscle mass, and yes, big and not so big guys and gals at the gym pumping iron.

In reality, there are three parts to bodybuilding. Only one part is exercise, which we will discuss below.
Equally important to exercise is rest. Rest is when the muscles grow. For example, even a competitive bodybuilder may only work each group of muscles such as the legs, back, shoulders, etc. twice a week or less.

Muscles do not grow in the gym, but when resting and recovering. Too much resistance or other exercise leads to overtraining and a lack of progress. Bodybuilders often may need more sleep than others and I know when I work out heavily I tend to sleep extremely well.

Nutrition is also critical, and for some people, more important than exercise. For example, I have a big and bulky body type typically known as an endomorph. I gain muscle very easily, however I also gain fat very easily if I do not eat well. Nutrition is absolutely critical for anyone with a body type like mine, more so than exercise.

There are many types of diets that work for bodybuilders regardless of how serious they are, and one key trait of a successful diet is that it has to be practical. Too many people think they can eat ultra healthy for ever, for example surviving on tuna fish, broiled chicken, and steamed vegetables. The result is usually massive cheating, whereas a more reasonable diet, although less than perfect, would work better.

When it comes to exercise, we have two types: anaerobic, typically lifting free weights or using machines, and aerobic. Both are important although many bodybuilders only concentrate on anaerobic exercises. Aerobic exercises, also known as cardio, are important for keeping body fat low as well as for general fitness.

 Aerobic exercises include running, walking, bicycling, team sports like soccer and hockey, hiking and far more. Often bodybuilders simply think of the treadmill, exercise bike, and similar, and hence hate aerobics. It is important to find one or more forms of aerobic exercise you enjoy.

More and more people are bodybuilding as the medical community is documenting the health benefits for people of almost all ages, including very old. Remember, it includes exercise, rest, and nutrition.

For much more on bodybuilding, nutrition, and more, go to http://www.bodybuildingfoodcalculator.com/ and also go to Bodybuilding Nutrition. Remember, it makes you feel good, look good, and it is good for you.

Article Source: http://EzineArticles.com/expert/Sam_Proterone/1769783

Bodybuilding And Nutrition

When getting into bodybuilding many people lose sight of the fact that sound nutrition forms the basis of any muscle building program and no amount of supplementation with the latest and greatest products will make up for bad eating habits.

 If you are serious about bodybuilding, building muscle mass or sculpting your body you will most likely have to supplement your diet with commercially available whey or soy protein powders (and possibly other supplements) but before you jump into the supplement craze you need to build a solid nutritional foundation.
It is really hard for new people to bodybuilding to avoid getting caught buying supplements that don't work or that they don't need. A lot of people when they start bodybuilding want to take the quick and easy road to being big, but they don't realize that there is no easy road or quick road for that matter. If bodybuilding was easy then everyone would be doing it and if getting big muscles was as easy as buying the newest supplement then everyone under the sun would be big!
 
The best way to start in the bodybuilding game is to read about proper diet and nutrition, and build a solid nutritional foundation to build upon. Once you have a good nutritional base you can start to add things such as more protein, creatine, vitamins etc. But if you skip this step you will never be a good bodybuilder because you will never have the proper nutrition for optimal growth.

So if you want to start bodybuilding then you need to educate yourself about proper nutrition for bodybuilding so that you know how to supply your body with the basic building blocks for proper muscle growth.

Bodybuilding Tips

Article Source: http://EzineArticles.com/expert/Andrew_Mils/108751

Boost Your Nutrition And Keep Your Eyes Healthy

Nutrition is important for our body to work in the correct way. Lack of nutrition can cause a lot of health issues and even lead to many serious ailments in the long run. Nowadays, Junk food has become a part of daily life and more and more people are increasingly becoming dependent on it. Lack of nutrition and overconsumption of junk food can lead to slow growth rate in children and even cause eye problems in adults.

 Age related macular degeneration and cataracts, loss of vision etc are quite common at advanced ages for people with poor nutrition. But, it can be delayed and sometimes avoided with proper nutrition and changes in lifestyle. A proper diet can result in healthier eyes for a longer time.

 Also with proper eye examinations at regular intervals, eye problems detected early can easily be controlled. After a certain age you will need eyewear for better vision but with proper diet and by resisting smoking and alcohol abuse you can resist AMD significantly. Today we share how nutritious food and a balanced diet can help keep your eyes healthy.

Proper Diet: Essential Items To Include In Your Diet
Antioxidants in Your Diet:
Your daily lifestyle depends on the food choices you make. It is believed that a diet rich in antioxidants, green vegetables, protein and healthy amino acids will ensure great health as well as improved eye health. It has been seen that people consuming the necessary amount of vitamins, minerals, healthy omega-3 fatty acids, lutein and green vegetables everyday, have shown improved resistance against age related macular degeneration.

Fruits and vegetables of various colors should be consumed. Lutein and Zeaxanthin are essential for good amounts of antioxidants in the body. Spinach, Yellow corn, carrots, kiwi, mangoes, melons and dark colored vegetables and fruits have high amounts of Lutein and Zeaxanthin in them.

Omega 3 Fatty Acids:
Fatty fish like salmon, tuna, mackerel, sardines and many other fish are rich in Omega 3 Fatty acids. DHA, found in Omega 3 Fatty Acid rich foods is important for eye health. Also nuts, flax seeds, chia seeds and dark leafy vegetables like spinach have omega 3 Fatty Acids.One should consume Soybeans, or add walnuts or flax seeds in their smoothies.

Vitamins B, E,C, D is Necessary:
Vitamins are required for a healthy body as well as eyes. For eyes especially, Vitamin B6 and Vitamin B12 are really essential. For your daily dose of Vitamin B6, you can include Bananas, beans, potatoes, liver, fish, pork, chicken etc in your diet.

For Vitamin B12, have eggs, dairy, poultry, shellfish or meat. But doctors do recommend eating only limited amounts of red meat as red meat in large amounts is bad for the body.

Eating in the sun gives you lots of Vitamin D, just be sure to have sun protection like sunscreen and sunglasses with UV protection. You can also get Vitamin D from salmon, milk, mushrooms and eggs.

Vitamin C is also great for the eyes and one can easily get it from citrus fruits, papaya, strawberry, raspberries, kiwi etc. You can get your source of Vitamin E through sunflower seeds, vegetable oils, almonds, pine nuts, tomatoes and more.
Zinc:
Zinc is essential for the Vitamin A absorption in our body. It's Zinc that helps our body to extract and absorb the Vitamin A, so a healthy dose of Zinc is essential everyday. Zinc sources are seafood, beef, lamb, cashews, spinach and more.

Vision Supplements:
If you have a hard time including all of the required vitamins, minerals and nutrients you can talk to your eye specialist and get a Vision Supplement to fulfil the daily needs and keep your vision healthier for longer.
Including healthy nutrients, Omega 3 Fatty Acids, Proteins, Vitamins, Minerals and antioxidants will ensure a healthy body and healthier eyes.

The Author of this article loves to cook new and exotic dishes. She is a foodie by heart and enjoys reading up on various topics linked to eyes.

 Read up for many more interesting information and tips about eye health. Being a preacher of a healthy lifestyle, she talks about Proper Nutrition for Healthy Eyes in this article. With lifestyle changes and by adding healthy food to your diet you can improve your chances to avoid depending on Eyewear or resisting Age Related Macular Degeneration.

Article Source: http://EzineArticles.com/expert/Sayantani_Ghosh_Dastidar/2149084

Better Nutrition Is Not As Hard As You Think

Many of us want to eat healthy, but few of us will actually do it. It does not need to be hard to eat better. If you want to develop healthier eating habits, learning as much as you can about proper nutrition is easy. Here are some tips that can get you started in a positive way.

Here's a sneaky, yet successful way to start improve improving your nutrition; just sprinkle nutrient rich ingredients into the regular staples of your existing diet. If you have some choosy kids you can give them veggies without them knowing.

 You can do this by perhaps sneaking 1/2 cup of some white beans into something you bake, such as cakes and cookies. Your whole family will be eating healthier and they won't notice the difference.

Do you like red meat and want to reduce the amount of red meat you consume? Then just eat red meat in very small portions. You can use red meat to add texture and flavor to grain-based or vegetable dishes. The Chinese and Mediterranean cultures do this and they have lower chances of experiencing heart-related diseases.

Are you a chocolate lover? So many of us are. Here's a tip for you: choose dark instead of the white or milk varieties. Dark chocolate has been proven to help lower blood pressure. Antioxidants also tip the balance of HDL and LDL cholesterol toward the "good" HDL variety. Try to buy chocolate that has at least 70% cocoa. Do not over indulge, since chocolate still contains lots of calories.

A smoothie is a delicious beverage that is also fun to make. Consider this tip to add even more nutrition to your smoothie. Try mixing in things such as omega-3 or cocoa powder, to get a good measure of antioxidants. These two ingredients can make your smoothie taste even better and give you some more nutrients to boost your immune system.

There are many great healthy recipes out there just waiting for you to try. With a little creativity and experimentation you can prepare protein bars, jerky, dried fruits and other healthy snacks. You can also make delicious, healthful oatmeal pancakes quickly and easily.

You should never stop learning when it comes to nutrition; make it a lifelong goal. These tips are just a few easy ways to eat healthier. Do your homework on healthy eating, it will be well worth the effort and it's easier than you think.

Natalie Angrisani is a Vollara Certified Nutrition Coach. You can Start To Feel Great Now! Get your daily nutrition and energy taking the I Feel Great! Challenge. With Essentials for Life, a whole-food, complete nutritional supplement system you'll address core daily nutritional supplementation needs with vitamins, minerals, antioxidants, flora, and enzymes. For more information visit http://IFeelGreatChallenge.com or contact Natalie at JNA Marketing (760) 501-8905.

Article Source: http://EzineArticles.com/expert/Natalie_Angrisani/1415357

Preventing Osteoporosis and Treatment Is Not Just About Nutrition, You Need Stress!

Worried about Bone Loss? Preventing Osteoporosis and Treatment is Not Just About Nutrition... You Need Stress!

Osteoporosis is on everyone's mind these days. Health articles and advertisements are constantly reminding us about preventing osteoporosis. There are good reasons for this. A hip fracture statistically takes three years off your life expectancy.

 Women are the target of these ads, but men are not immune to the problem. One-third of hip fractures are men's. What is to be done? Nutrition is an important part of treatment for osteoporosis, but preventing osteoporosis requires both proper nutrition and physical work.

Preventing Osteoporosis
Osteoporosis is not something that you are destined to have. There can be a number of things that will reduce your chances of having this often-painful condition, or for osteoporosis treatment. First, make sure that you get the calcium and magnesium you need daily.

Calcium gets all the press; magnesium gets none. Nutritionists will tell you that only one-third of us get the magnesium we need daily. Both are required for making bone. I recommend 500 mg of each daily for most people. Researchers have found that people who sweat heavily have profound losses of both calcium and magnesium: these people require twice as much.

Working at Osteoporosis Treatment
Our muscles and bones are about two thirds of our body weight. Keeping our musculoskeletal system strong and healthy is an important goal for us.

The single best thing that you can do for your bones is to stress them by lifting weights. Weight lifting does three things, only one of which of obvious. First, larger, stronger muscles are an obvious result. Secondly, ligaments and tendons also get stronger.

 It makes sense that you cannot connect strong muscles to weak tendons. Thirdly, bones mineralize and get stronger for the same reason. People fall because they lose their balance and do not have the muscle strength to regain it. Preventing fractures is accomplished by increasing both muscle and bone strength.

However, it's not a good idea to head for the gym and launch forth. If you are over 50, get a personal trainer, one who is used to working with people 50+. Let the trainer determine the proper training schedule, and stay with you long enough for you to develop good habits and techniques.

Osteoporosis is a problematic disease is the third world. some time causes for vitamin D deficiency.its may take long time for cure.

See more information http://weightloss24hour.blogspot.com/

Article Source: http://EzineArticles.com/expert/Shariful_Rayhan/2116184

The Nutrition Table for Athletes

Imagine watching the NBA playoffs and seeing the camera pan on Tim Duncan and you see him eating a soup bowl full of pure sugar. Especially if you were a Spurs fan, would you not question the wisdom of his food choice? Or what if you were watching the Tour de France and you see the American team get on bikes that were rusted from being left outside for the past month.

 Would you not think they too were wasting their hard training and preparation due to their lack of care for their equipment? These may seem like extreme examples but in reality they are an analogy for what many athletes do to their bodies leading up to competition.

I am sure cyclists take great care of their bikes and Nascar racers spend enormous time and money on their cars, but if you stop and think, do we take as good of care of our body's as we do our other equipment? For this reason, I want to share some important nutrition principles for athletes so they can perform at their best and start to understand how nutrition affects their body.

3 Key Nutrition Principles for Athletic Success
1. High blood sugar levels from processed carbohydrates and highly sweetened foods will sabotage energy and muscle rebuilding.

High sugar levels are kryptonite to athletes. When your blood sugar goes high, your body responds by releasing insulin to move the sugar from your blood to the cells of your body. However, when your body has to make a whole lot of insulin to do this it causes a number of bad effects to your body.

 We all know and have experienced the sugar crash after eating a lot of Halloween candy as a kid or enjoying a big plate of pancakes and syrup only to feel sleepy and tired an hour later. And don't think that just candy and pancakes can do this! Did you know that one bottle of a sports drink or vitamin water can have 8 spoonfuls of sugar and one bottle of soda may have 15-20 spoonfuls of sugar? Or that a bagel or cereal may raise your blood sugar as much as a donut? There are also a number of other hormonal ramifications we need to also understand in order to appreciate how detrimental sugar can be to an athlete.

First insulin is pro inflammatory, meaning that it will make your muscles and joints even more sore and achy. Second, high levels of insulin affect a hormone called leptin that tells your brain whether it should use the food you are eating for energy or store it as fat. Whether you are an athlete or not, who does not want their food to give them energy?

No one wants it to be stored as fat and, for an athlete, this hormonal switch has a huge affect on performance. And last but not least, high insulin levels inhibit the release of human growth hormone at night. Human growth hormone not only helps growing teenagers, but it also repairs the damage our muscles, tendons and joints suffered during our training that day. Without this necessary repair how are we going to rebuild our muscles through training to be bigger, stronger, and more efficient?

So how do you avoid these high sugar levels? Avoid processed carbohydrates, i.e. anything with flour in it. Almost all the cereals, breakfast bars, crackers, and breads will cause sugar levels to sky rocket in most people.
Think of each particle of flour as little tiny sugar bomb waiting to explode once digested. Instead, start incorporating whole grains into your diet like brown rice, quinoa, steel cut oatmeal, and farro just to name a few options. For bread, I recommend spouted grain brain (common example Ezekiel bread) which is not made with flour and is much less likely to cause sugar spikes.

I do recommend toasting it when you first try it as the texture is different. Whole grains are like extended release carbohydrates which will slowly be broken down in your body leading to a steady rise in blood sugar. This will very effectively restore your muscle energy stores and allow your body to hormonally function as it should using your food for energy.

2. Athletes need over 10 servings of fruits and vegetables a day to prevent oxidative damage to muscles.
I know this may seem like a lot but athletes in particular need to make a change in how they think about their meals from being focused on meat and potatoes to being focused on anti-oxidant consumption. Any time energy is created there is a waste by product. Think of smoke from a coal factory or oil refinery, or smoke from a fire in our fireplace.
 In our bodies when we use oxygen for energy the by product is an oxygen free radical (basically a little terrorist that likes to damage our muscles and soft tissues unless it is neutralized). To visualize this, think of an apple that had a bite taken out of it and then is left on the counter.

In a little while the exposed apple will turn brown and become very unappetizing. If instead, someone where to put lemon juice on the exposed apple flesh, you will find it will take a long time before the apple turns brown. This is due to the antioxidant in lemon juice, vitamin C, which neutralizes the oxidation process that turns the apple brown.

 So in a sense you can visualize that if you don't eat your vegetables and fruit your muscles will also rot, just like the bitten apple without the lemon juice. Remember athletes need more antioxidant's than non-athletes because you are using more oxygen for energy as you are more active.

This means every meal should include at least 50% of your plate with fruits and vegetables and by then end of the day you should eat more vegetables than fruit. Eat the rainbow, meaning eat all main colors (blue/purple, green, red and yellow/orange) daily to make sure you consume antioxidants from each of these main groups.

 Each color represents a different antioxidant mechanism, like our military which has a navy, air force, army and marines. Eating only one color group will leave your body's defenses weak just like if our military only had a navy with no air force or army. I realize this can be a challenge, particularly at breakfast, so take some time to plan out your meals and don't be afraid to think outside the box when coming up with delicious ways to add fruits and vegetables to your diet.

3. The timing of when you eat in relation to your training/competition changes how you combine different food groups.
Finally the timing of food can have a big impact on athletes. One of the main purposes of training is break down muscles so they can rebuild stronger. Your muscles store quick energy in the form of glycogen that gets used up during physical exertion and needs to be replenished immediately after exercise.

 It is estimated that you have about 30 minutes after your glycogen is depleted to try to fully replace it. If you wait too long then your energy stores will not be optimal and you may experience the "dead legs" or training fatigue many athletes are all too familiar with.

 To avoid this, eat or drink something with approximately a 2:1 ratio of carbohydrates to protein after work out. One simple way to do this is drink a glass of high quality chocolate milk and perhaps accompany this with an apple or banana for the electrolytes. Then when you get home have a balanced meal with vegetables, whole grains and protein.

I think it is also important to discuss how to incorporate healthy fats into an athlete's diet. Foods high in omega 3 fats like fish, nuts, avocados, and olive oil are great for athletes, reducing inflammation, stabilizing blood sugar levels, and delivering needed calories and long term energy. However, it does take the body longer to digest fat so I would minimize these prior to competition to avoid a heavy feeling in your stomach. Also, since this process uses your body's energy to digest the fats, it is better to divert all the energy to your physical and mental performance instead of the digestion of food.

Remember, there is no piece of equipment more valuable for an athlete than his or her body! So for all those parents of budding superstars and for you athletes of all ages, start becoming aware of your nutrition and your food training table. It will be an investment that will pay off not only in your competition, but also for your health the rest of your life.

Check out http://www.drlanemd.com to see some of his other posts on nutrition, emotional wellness, athletics and women's health in addition to some great free recipes!
Dr. Lane is a board certified family physician and has been in practice for over 15 years integrating traditional medicine with holistic practice and is the current co-chair of medicine at Avecinia Wellness center.

He graduated magna cum laude from Harvard University where he majored in biochemistry and molecular biology and then attended Duke Medical School where he was elected into the AOA honor society, became an Albert Schweitzer fellow, and was voted "ideal physician" by his classmates. After completing his family practice residency at Bayfront Medical Center as Chief Resident, he proceeded to practice primary care in many settings that included the ICU, hospital, ER, office and even made house calls.

As his interests grew in the field of preventative health he then completed the country's only fellowship in Integrative Medicine, developed by Andrew Weil at the University of Arizona. This program truly aligned Dr. Lane's scientific background with his passion for wellness.

Having seen in practice the transformational power of lifestyle change in a patient's health, his new professional mission is helping others discover the potential of learning how to cook at home to improve their health and even one's athletic success.
 

Article Source: http://EzineArticles.com/expert/Will_Lane_MD/1709980

Post Workout Nutrition: The 5 Basic Nutrients

I am often asked: Do I need to eat after my workouts? What foods should be eaten? Post workout nutrition can be more important than the workout itself. It is the best time to load up the body with nutrients for recovery. Are you sure you are getting everything you need?

There is no 'one size fits all' diet that is universal for everyone. But everyone is going to need to following 5 nutrients: Protein, carbs, fat, water and electrolytes. That being said, the exact foods someone should eat after a workout depends on any factors such as training goals, allergies, intensity of the workout, and of course, taste preferences

Most people who lift weights know that they need protein after they work out. But what is the best source? Most people just guzzle down over-priced whey powder they bought at the local supplement store. But there are a many problems with whey protein (This will be covered in detail in a later article).

Instead of whey, plant-based protein is a much better option. Hemp appears to be one of the best sources available because it has omega 3's, fibre and enzymes that help with the digestion and absorption. Per scoop, it has less protein that whey, but more of the hemp protein is likely going to be absorbed.

It is ideal to take in 20-40g of protein, depending on the intensity of the workout and other individual factors. It is recommended that you drink a shake immediately after working out. Better yet, drink it during the cool-down to get amino acids into the muscle even faster. Protein powders are broken down and absorbed very rapidly by the digestive system.

 So, if nutrient filled blood is forced into the muscle through stretching and soft tissue work, it is likely these nutrients are getting to the right muscles very efficiently. Eggs, chicken, beef or most other lean meats will also provide sufficient protein to build lean muscle. Obviously, protein or amino acids aid recovery, but there are many other factors to consider.

For a solid post workout meal, carbs are just as important as protein. This is one of the few times it is ideal to take in fast digesting carbs. A large dose of carbs after a workout is important for 2 reasons. One, carbs are going to replenish muscle glycogen that was lost during the workout. This is going to provide the energy for the next workout.

Secondly, fast digesting carbs cause an insulin spike which is a potent anabolic agent. Flipping from a catabolic state (energy using) to an anabolic state (energy storing) is critical for gains. Honey is one of the best carb sources for post workout since it is a natural and is available practically anywhere.

Let's not forget about the third macro-nutrient: fat. Eating quality fats after working out has many benefits, the most important being a reduction inflammation and the formation of cell membranes. The type of fat you will want to focus on in Omega 3 and Mono-unsaturated fat. Sources include fish, nuts and seeds. But, do you need more than just a bunch macro-nutrients?

One of the most forgotten yet important nutrients to consume post workout nutrition is water. Yes, water is a nutrient that makes up a significant portion of the body's mass and is utilized in countless metabolic reactions within the body. Water is not only lost through sweat, it is also lost during exercise in the process of the body creating new energy. When exercising, H20 is broken down in the formation of ATP (the muscles primary energy currency).

 This is why dehydration impairs strength significantly, not to mention blood volume and muscle mass. But there is more to hydration than just water.

Electrolytes are also depleted during intense training. So it is important to get sodium, potassium, and calcium and magnesium post workout along with your meal. These minerals are readily available in most "healthy foods" (fish, leafy greens, nuts, seeds, and moat fruits/vegetables. Magnesium in particular is a mineral that many people are notoriously deficient in. Consider adding a magnesium supplement to your regimen.

So there is a lot to think about in regard to post workout nutrition. A plate of meat, rice and vegetables with a few glasses of water will have you covered. If you decide to go the supplemental route, opt for hemp protein, flax oil, honey, an electrolyte replacement (especially focus on magnesium) and a few glasses of water.

 Be consistent with your post workout nutrition and get the most out of your hard work!

Visit http://www.coachquinnpersonaltraining.com for customized exercise programs hand-made by me, Coach Quinn. With the right plan, you can achieve the body you have always wanted. Let me show you how.

All programs are set up as a printable check list with areas to track progress. All things are considered in program creation - goals, medical history, exercise history, access to equipment and lifestyle.

I available for one on one counselling as well, contact for more details
http://www.coachquinnpersonaltraining.com

Article Source: http://EzineArticles.com/expert/Quinn_Little/2082464

How Effective Can Resistance Training Be?

The process by which strength, endurance and skeletal structure are built with the help of physical activities that aims at contracting the muscles is called resistance training. The fact that muscles resist when undergoing certain activities is considered a basis of these exercises. When the muscles go through certain situations they resist and this resistance is basis of resistance training exercises. When this kind of resistance is repeated the muscles become stronger.

Resistance training helps in improving the strength of the targeted muscles and will also aid in improvement of bone, joint, cardiovascular and lung health. If you intend improving and maintaining muscles then it is vital that the exercises are repeated with a different level of resistance.

Resistance training can be performed using different types of properties such as resistance bands. These bands are used in order to provide more resistance when exercising. Weights can be used for training and finally one can perform these exercises with the help of one's own body weight that can give resistance.

People introduced to this type of exercises have a lot of questions regarding the benefits of this type of training. They like to know if it is suitable to everyone and they also what to understand the necessity of performing it. Listed below are the benefits of resistance training.

The most prominent benefit is its ability to help reduce weight and fat in particular. This type of exercising helps build muscles which burn fat. This way you can shield yourself from diseases like heart problems, diabetes and arthritis. Resistance training also helps improve your strength which in turn reduces your chances of being injured.

It is also found that this type of training helps relieve depression. Your self-esteem increases and it helps rid you of sleeplessness too. The overall bodily functions improve and you find yourself healthier than ever.

There are a lot of benefits that you get with resistance training. However, it is vital to remember a few rules before you start training. Talk to your physician and get the go ahead from him first. You need to choose the type of training wisely.

 The type of training you choose should be suitable for you. Differentiation of the training you perform is very important because only then you would be able to see visible results.

 The resistance workouts are done with the main intention of improving your muscle strength by performing repetitive exercises against a fixed weight.

The new full body resistance band suit is the in thing in resistance training these days. You can check out masssuit.com for the complete details.

Article Source: http://EzineArticles.com/expert/Dhivya_Rateesh_Nair/1635440

The Various Reasons to Join Fitness Centers

Gyms have cropped up in several places around various cities in the world where people who are fitness freaks intend to bring about a change in people's lifestyles and let them stay fit. People hesitate to join them with the main reason being its fees.

 There are several reasons that could help people join fitness centers like -
• Affordable costs - These were once considered to be a place for the rich and for those who could afford the high fees structure. With the changing trends, there is a place of this sort almost in every corner and thus making it very affordable for a person to join it and avail its services on a regular basis.

• Disciplined lifestyle - When a person joins it, they are bound by rules and regulations where they have a specified time allotted to them to attend the sessions. Being unable to attend it leads to their own loss of their health as well as their finances and thus it compels them to attend the sessions regularly and be disciplined while staying fit.

• Healthier eating habits - While attending them, the sessions not only constitute of workouts but also provide the participants with nutritional lessons where they are advised not to consume fat producing food.

• Best quality equipment - Fitness equipment when purchased individually is expensive and is not affordable for several people. These organizations possess the best equipment and can thus be accessed by everyone who is a member of these centers. One doesn't need to purchase them individually.

• Prevents diseases - While being a part and under the guidance of fitness experts, people can rest assured that they do not have to fear from severe heart ailments as the body is fit while working out. Also, there is no accumulation of fat, and thus the heart stays healthy.

• Stronger endurance skills - While working out and attending sessions, one can notice visible changes in one's body where they would have increased stamina, flexible body, stronger bones, better muscular strength and other changes that would be advantageous for the body in the long run.

There's no denying the fact that keeping yourself fit is not an option anymore. If you want to avoid chronic diseases and aching muscles, the best way to go about it will be to exercise daily. Don't think that exercising on weekends will be enough for you, you are highly mistaken. If you are going to get a desired level of physique, you should be dedicated.

The author Dylan Flint intends to bring about awareness on fitness and let people know of training with Pilates in Adelaide and the various fitness centres in Adelaide

Article Source: http://EzineArticles.com/expert/Dylan_Flint/2116691

Finding What Works in Exercise - Killing Yourself Isn't One of Them

Fitness is a very unique and individual thing these days. More so today than ever before, you have an array of fitness avenues that exist that simply were not even a thought 10 years ago. And when I was coming up through the ranks, we had really one two choices for fitness. Strength training and sports. That was it.

Today, I can count no less than 50 different fitness avenues and that's just the tip of the iceberg. Go ahead, try it. Count how many different fitness options you can think of. Here is just a sample of what I can recall (it's short for reading purposes)
1. Olympic weight lifting
2. Power lifting
3. Bodybuilding
4. Fitness training
5. Pilates
6. Yoga (you can have a field day with this one because there are so many)
7. Intense cycling classes
8. Cross training
9. XFit
10. Intense body training
11. High intensity aerobics
12. Out door running (5k, mini marathons, jogging)
13. Kettlebell training
14. Straps and rings training
15. Sports training (mimicking sports conditioning for fitness)
And I can count up at least 30 more, but you get the idea.

Confusing? You bet. And unfortunately, for the average person on the street, they get overwhelmed with so many choices that they simply do not know what to do. But as the old saying goes, "the squeakiest wheel gets the most oil" and it is no different for marketing.

 The average individual is going to be influenced by what they hear the most. Whether it is through marketing or their friends talking, they are going to be influenced by all the buzz. They get curious, try it out and then next thing you know, they are drawn in, convinced this is the be all and end all to exercise. Maybe the next thing is to visit an orthopedic physician?

Today, the buzz is all about killer workouts that literally leave you lying in a pool of sweat. And that might be after you puked. Who knows. The problem is, more often than not, this is now what most people think is the norm. That if you don't push yourself to puke or drown in a pool of sweat then you haven't worked out. This simply is wrong thinking.

Granted, if someone wants to do that, fine, go ahead. Who am I to stop you? But these killer workouts aren't your best approach to fitness. So what is?
It's what works for you personally.

There is a principle of fitness called the Laws of Individual Differences. That means we are all different and we respond to different things. That's why having a professional coach work with you is so vitally important in today's fitness world. A coach is someone that knows and understands the differences in various exercise methods and can apply the ones that will work for you.

 But make sure you have the right coach. Again, in today's world, anyone can call themselves a coach. Here's a hint: CHECK CREDENTIALS.
You don't always have to go to the gym and kill yourself. You aren't an athlete, a Navy SEAL, a Marine, SWAT or Special Forces operative, so why try to train at that level of intensity?

Here's the thing; you are going to make some incredible changes in your body, health and fitness if you add the right amount of strength training, cardio and change your diet. Find a coach that knows what he or she is doing - ignore the herd mentality; don't be one of the sheeple and in a very few short months, you are going to look, feel and perform like never before.

It's better to take your time and do it right than to over work yourself, get burned out and avoid injury. Trust me, you will stay in the gym a lot longer working on yourself this way.
Stay strong!

Fitness can be a confusing place today. It needn't be that way. You need a clear path cut out for you to help you make sense of getting in shape. If you are in need of some path clearing, you can contact me at 606-677-0039 and let's discuss what will work best for you.
Dedicated to YOUR success!

Article Source: http://EzineArticles.com/expert/JR_Smith/275684

Get Strong and Live Long

Strength is the only general physical adaptation that humans can have and all other forms such as balance, coordination and speed are specific adaptations that derive from the increase of strength. An Olympic weightlifter needs to be strong, the NFL linebacker must be strong and the circus dancer performing a crazy balance act on a tight rope, blindfolded, needs to be strong. Although all of the above are different disciplines, strength is a general prerequisite in achieving their performance and is applicable to all aspects of our daily lives.

''Why..?''
Because there are different types of strength that manifest from the strategic use of strength training

• Absolute Strength - This is the maximum amount of force a muscle or muscle group can produce in the absence of any of the body's protective mechanisms. Imagine someone is trying to rape you and you suddenly jump over a 2 meter fence..!!Hollywood style right then and there. As you can logically presume this type of strength is reserved for special survival conditions and cannot be replicated without the use of PED's.


• Maximal Strength - The maximum amount of force a muscle or muscle group can produce for one repetition of a specific movement pattern or exercise, This is referred to as the 1RM (Repetition Maximum) and any individual serious in their training must know.


• Relative Strength - This is the ratio between your maximal strength and your own body-weight. It is usually derived by dividing your 1RM by your body-weight. So let's say you weigh 200lbs and can squat 400lbs for one rep while your girlfriend weighs 100lbs and has a squat 1RM of 200lbs, then some math and voila..400/200=200/100=2, so guess what... you are just as strong as your girlfriend, you are a shame, go train..!


• Strength Endurance - The ability to produce force at sub-maximal levels over time. The cyclists ability to keep on pedaling at a high cadence after 150km of an endurance race displays a serious amount of Strength Endurance... a genetic freak if you ask me..!!


• Speed Strength - I love this one because it drives all the physics geeks nuts and they are right, speed strength is the ability to display force production very quickly. How fast you can move an object or how high your vertical jump is. The scientific term best describing this is Power and contrary to common bro and guru beliefs, cannot be greatly influenced by training as it is genetically predefined. It has to do with neuromuscular and motor patterns, basically your internal wiring.


• Starting Strength - This term describes our ability to produce a sharp rise in power during the initial stage of the movement pattern been executed.


• Acceleration Strength - The ability to keep the sharp rise in power throughout the whole or most of the movement pattern.

So if you are an aspiring bodybuilder, it would be of great interest to you in increasing your strength levels because although hypertrophy training revolves around 70-85%RM and 8-12 reps, by getting stronger you increase your own RM. So instead of curling 30kg for reps you are now stronger and can curl 40kg for reps thereby creating a better stimulus for hypertrophy to occur.

And just in case your girlfriend is wondering why she should get her squat up as her only interest is burning the fat during spin class, let me elaborate. By increasing her squat she has increased the ratio between her maximal strength and endurance strength, which means she can now use less effort to get through the class or utilize the extra strength to either spin faster or longer thereby torching the fat away.

By now, it should be absolutely clear to you that your priority in your training schedule must be strength related. I do not care what your sport or activity of choice is, by getting strong you will be able to improve your performance. Our ability to produce and display the several aspects of strength has been a critical factor aiding our evolution and we must not leave it aside. So no more ab work for a while and simply focus in getting your squat up.

''All right I get it, but how strong..?''
In relation to ones body-weight:

• Press x 1
• Bench Press x 1.5
• Squat x 2
• Deadlift x 2.5

Keep calm now and breathe..breathe in..breathe out. Unless there is a condition retaining you from training at the frequency and intensity needed for strength gains to occur you will reach these numbers in no time. You must realize that these levels are absolutely attainable by even my grand parents and hardly represent a strength specialization. With these levels of strength you are simply a good representative of our species and provide hope for our evolution!

It is not difficult at all and with a right strength training protocol in hand you will boost your levels of strength in no time. The catch however, is in finding the right protocol that abides to the several laws and principles of training in general.

Summing Up
Any logical individual seeking results must really value and appreciate the importance of strength and its direct implications to everyday activities.
Proper strength training strategies are simple to follow yet produce amazing results. Obtaining new levels of strength will not only aid your daily activities but enhance the quality of your life and keep you healthy.

GO GET STRONG.

I hope you enjoyed this article.
For more information on nutrition and training strategies visit my website
http://www.biogainz.com/
Stay Strong,
George T

Article Source: http://EzineArticles.com/expert/George_T/2198339

The Y44 Workout Method

When I was 15, I was introduced to weight training. It transformed my life then, and it keeps doing so now. I really didn't know what I was doing then. I just read a lot of magazines and did exercises that made sense. In an era of college football with most weight rooms either less than one thousand square feet or simply nonexistent, I was one of only a few players to take weight training seriously. As I write this article today in 2015 I can proudly say that as a college player 50 years ago my bench was 405, my squat was 505, and my deadlift was 605. I never took steroids, and my only vice was protein shakes.

I have a bachelor's degree and master's degree in kinesiology. My master's thesis was on strength training. I was a head football and swimming coach at the high school level before becoming a clinical and sports psychologist 30 years ago. I never stopped working out. In fact, when we added on to our house, my wife allowed me to turn our old master bedroom into a full weight room complete with bench, squat cage, lat machine, leg extension & curl machine, sit up board, treadmill, 550 pounds of free weights, and dumbbells from 10-70. Our house was the hangout for all our son's teammates. OK, enough background.

In my ignorant youth I was working out 3X/week for about 2 ½-3 hours, which included all body parts. Of course, now we know that is overtraining, but no one told me. I just knew I liked the results. Over the years I've tried high reps, super sets, and all the usual workouts. For the most part, they all work if you are consistent. What I can tell you is that at my current age of 68, I can still hold my own in the weight room with men much younger.

 We all now know that sarcopenia (loss of muscle due to aging) is somewhat inevitable, but it most certainly can be slowed down and delayed by proper workout even in the absence of great amounts of testosterone, as long as protein requirements are met (1.2-1.5 grams/kilo of bodyweight for men and slightly less for women). I stopped doing heavy lifting years ago, but many consider what I lift now to be heavy. Even my teammates from 50 years ago recently made that comment.

High Intensity Interval Training, or HIIT, has been shown to be the most effective and efficient means of achieving good cardio. So after almost a year of experimentation, I combined HIIT with weights. Please understand that Y44 is a method of working out. You can still do whatever exercises you want, split your workouts, etc. The beauty of Y44 is you only have to do one set of the exercise to get excellent results. In fact, doing more is overtraining. I can almost hear the skeptics now, but please be open-minded. I have turned many skeptics into believers. People have been very pleased with the Y44 method.

If you are a senior or significantly out of weight training shape, please see your doctor and get her or his approval before you attempt the Y44 (I always emphatically recommend getting a full physical before undertaking any new workout regimen). Yes, it's that intense. This is NOT a beginner's workout. You also need to make sure your kidneys are functioning properly in order to be able to handle the protein.

The best results from weight training are when you take a muscle to complete exhaustion. Please keep in mind the protein requirements,otherwise this won't work. Again, keep in mind you can do almost any exercise using the Y44 principle. I say almost because some like flat barbell bench or free bar squats, can not be done this way. If you want to do bench or squats with the Y44 method, a machine is the best choice.
For the purpose of explaining the Y44 method I will use dumbbell bench as an example. Again, this is a method. You can continue whatever exercises you want in combination so long as you give at least 72 hours between working out a specific body part. Okay, let's do this.

Take whatever weight you can do 8 reps with and cut that in half. As an example, I can comfortably do 8 reps with 100 lbs. dumbbells, so my Y44 set will be with 50's. I set my timer for 4 minutes. I lie down and do as many reps as I can do until I can't move, usually somewhere between 21-25,then I sit up. I take exactly 4 breaths, and go back down and repeat the process. I usually am able to get maybe 7-8 reps.

 I sit up and take another 4 breaths, and back down, this time maybe getting 3-4 reps. I repeat this process until the timer goes off. 4 minutes, 4 breaths equals Y44. This constitutes one set, and that's all that is needed.

It seems far too simple, especially for those who think you need 5-8 sets. Keep in mind, this is weight training, not bodybuilding. This is more on the order of body sculpting. Oh, yes, and if you don't think this involves cardio, track your pulse during the workout. Y44 is a hybrid HIIT. As with all weight training, make sure your form is excellent to avoid injuries.

I am not a researcher, so, no, there are no studies versus a control group to point to, and at this point in my career and personal life, I'm just thrilled to get results and share them. I'm happy to let my background speak for itself. I'll let some graduate assistant or doctoral candidate set the whole thing up, record the results, and do all the various statistical analyses. I would be happy to help.

Just remember it will take you about a month just to get in shape to really attack the Y44 method. As the old legal disclaimer goes, "Results may vary." By all means email me and tell me I'm crazy. I love to hear all the wonderful results from a fellow crazy.

Dr. Yellen is a parent, former educator, and clinical & sports psychologist in private practice. He has appeared nationally television as well as giving commentary on local television and radio stations. He is the author of The Art of Perfect Parenting and Other Absurd Ideas, coauthor of Understanding the Learning Disabled Athlete and Social Facilitation in Action, and most recently the author of Love Shopping List, a partner to the Love Shopping List app. He can be reached at (818) 360-3078 or by e-mail at docyellen@yellenandassociates.com

Article Source: http://EzineArticles.com/expert/Andrew_Yellen,_Ph.D./288357

Lean Muscle Mass Bodybuilding Routine For You To Follow

After a few years of fruitless weight training and diet I suddenly discovered the secret to building a powerful and muscular body without a lot of weight gain or taking steroids.

You see, once you reach your genetic limit in muscular bodyweight that's it - no more, and that's NOT a bad thing. For me personally a bodyweight of 185 pounds in lean condition was and is my limit. I am about 5' 10 1/2" tall. Sure, I once took my bodyweight past 200 pounds but why?

 I thought it would make me bigger for a contest. Guess what, after I dieted down I went into the contest weighing the same as I did in the previous contest. You know what else? Most people never even reach their genetic limit of muscular size and weight. Why? Because they never learned the proper way to eat and train.

The reason other guys in the gym would gain 20 to 40 pounds was the use of anabolic steroids. Guess what, I still defeated many of come contest time. Why, because they were preoccupied with size and weight when they should have been thinking about muscularity and balance.

 The ancient Greeks knew this. A balanced and muscular physique is much more appealing to the eye than a bloated and out-of-proportion physique. Besides that most of the steroid users burn out and eventually quit training all together. They never understood the science behind building muscle and health, proper weight training and diet.

Want visual proof? Just look at the retired bodybuilding and power-lifting champions of today. Most look like they never lifted a weight in their live, on top of that they have bad joints, tendon's, weak hearts and are very unhealthy.
 
Bodybuilding Champions from the 40's 50's and early 60's looked like physique champions well into their 60's and 70's and were still training till they passed away, most in their 80's or 90's. Can't say that about today's so called champions.
So...
Is it possible to build muscular size, muscular strength AND muscular balance all at the same time so you can look and feel like a Champion Bodybuilder??? YES!!!
Here's how!

You have to combine a program of powerlifting training with good bodybuilding movements that have been selected to compliment the lifts, and sculpt the developing muscle mass at the same time.

You should expect to be a bit tired and worn out form the following program if you're giving it all you've got. If you're serious about building a lean, balanced and muscular physique then you'll need to get serious about your diet, sleep and keeping a positive mental attitude.

Get Started With This 6-Week Program
Monday
Light stiff-leg deadlifts - 3 sets X 12 reps
Squat - 1 X 8, 1 X7, 1 X 6, 2 X 5 (Increase weight with each set)
Lying Laterals - 2 X 8, 2 X 6 (Increase weight for last two sets)
Light- medium bent-arm pullovers - 3 X 10 reps
Bench press - 1 X 10, 1 X 8, 1 X 5, 3 X 3-4 (weight increase after each set)
Situps - 3 sets of 50 reps
Note to you - You MUST work to using HEAVY weights in the squat and bench press or you're just wasting time and energy.
Wednesday
Regular-grip chins (no weight) - 3 X as many as you can do
Single arm rowing with heavy dumbbell - 3 X 10 each side
Prone hyper-extensions - 20 X 20 (no weight)
Deadlifts - 2 X 6, 2 X 4, 3 X 3-4, 1 X 1-2 (weight increase after each set)
Barbell curls - heavy - 4 X 6-8 (try and reach a new maximum weight for the last set unless your energy is low that day)
Leg raises - 3 sets of 20 no weight
Friday
SAME AS MONDAY WORKOUT, but add: barbell curls (same as Wednesday schedule)
I can hear you asking the questions right now!! "Dan, what about calf, triceps, and all the other exercises you didn't put in the routine?"

To build the ideal, most muscular body you need to adapt, change and grow.
The body adapts to everything, that's why people who do heavy manual labour only get so big, then stop growing. The workout I just gave you will keep you growing for 4 to 6 weeks. Then it's time to advance to a more customized Muscle Building Course.

"FREE" Muscle Building Reports! To build lean muscle.. http://Www.BodyBuildingWithoutSteroids.Com. Use my "FREE" muscle building reports to keep growing lean and muscular. Any questions, shoot me an email at MrMichigan@Bex.Net
Dan, Your health and bodybuilding coach.

Article Source: http://EzineArticles.com/expert/Dan_Przyojski/1502675

4 Reasons To Buy Your Bodybuilding Supplements From Your Local Independent Supplements Store

Bodybuilding supplements aren't just for bodybuilders - they're also designed to help powerlifters and anyone participating in sports, running, biking and swimming along with anyone lifting weights. But where should you be shopping for your bodybuilding supplements?

Generally speaking, as long as you live in a larger town or a city, you'll have the choice of department stores, drug stores, chain stores and independent bodybuilding supplement stores. In almost every case, your best bet is to patronize your local independent supplier, and here's why...

1) More Knowledgeable Specialist Staff - In drug stores, department stores and the like, supplements are one small area of their business. As a result, there's no pressure for their staff to be experts in fitness, exercise or nutrition, and there's no strong motivation for them to stay up on the latest research. You'll usually fare better in a supplements chain store, but they have to hire a lot more staff to cover all their stores and like most retail operations it's hit and miss as to whether you'll get a dedicated athlete or a general retail employee serving you.

By contrast, usually only someone dedicated to lifting weights, be they a powerlifter, powerbuilder or bodybuilder, will open a bodybuilding supplements store. Often they'll be a former or current fitness competitor themselves, or just love the sport. And since few employees are needed to run a single retail operation, they can usually staff it with just their friends whom they know are also into fitness.

 They each may or may not be certified personal trainers or nutrition specialists, but at least they'll have a fairly well-rounded knowledge of the purposes and uses of each of the supplements plus usually some anecdotal results from their own nutritional regime experiments and those of their friends.

2) They Only Carry The Best Brands - Department stores and drug stores get by selling a range of products and only need a small percentage of their profits to come from their supplements. A chain store can survive off of sales of other stores - if 95% of their corporate stores are showing a profit, they can either close the other 5% or keep them going because the chain is making a net profit overall. But your locally-owned independent store has to make their money from just that one location, making every single customer a more vital piece of their net profit picture.

 And in the world of retail supplements, that means the products they sell have to WORK - it's the only way to ensure customer retention. So while the others can afford to offer so-so products, your local store HAS to ensure they sell only first-quality bodybuilding supplements.

3) They Carry A Wider Selection Of Supplements - This one is a no-brainer: compare the size of your local store to the shelf space allotted to supplements in your local drug store or department store. No comparison, right? The popular supplement chain store will often have as big an area, but in most cases they're only allowed to order the products approved of by head office, which can often lead to bigger stocks of fewer products.

 Your local independent, however, can stock whatever they like and will usually carry everything they get much demand for, leading to a wider selection both of brands and of the myriad of bodybuilding supplements on the market today.

 As an example, they won't just offer whey protein but also whey protein isolate, casein protein, vegan proteins, etc. Or check out how many different pre-workout supplements they offer compared to your local department or drug store.

4) You're Helping To Support Your Local Economy - This is true no matter what you purchase, so it's not just limited to bodybuilding supplements - when you shop with local independent retailers the profits stay in your community. In this age of global corporations and free trade, every little bit helps when you choose to support your local businesses.

Bonus Tip For Competitive Athletes - If you hope to rise to the top of your sport over time, you already know the value of sponsorship. I can come in the form of free or discounted products, apparel, even cash to help defray the costs of traveling to competitions, etc.

 Getting sponsors isn't easy, but at least when you've built a relationship with a local supplements store you have a better chance of getting help than you would when competing with athletes nationally or world-wide for those few spots.

True, the level of sponsorship may be lower due to the economies of scale, but we all have to start somewhere, right? Try asking your local department store or retail store about how many athletes they sponsor, and ask your local supplements chain store how many athletes they sponsor in YOUR community - it won't take long for you to see your best opportunities will come from your local independent bodybuilding supplements store!
 

D. Champigny is well known in the fitness world - he's a published fitness photographer, certified personal trainer, fitness author and publisher of the popular Getting Back In Shape Blog. For more help from Champigny, add him to your circles on Google+ today!

Article Source: http://EzineArticles.com/expert/D._Champigny/1221958