Category : Article
Posted in Article on April 27, 2012
If you want to lose belly fat, exercise with a stability ball. This $30 piece of fitness equipment which is available at most sporting goods stores, may be the key ingredient in your search for a flat stomach or washboard abs. Researchers at Sacramento State University in California found that people who worked out with stability boards had twice the muscle fibers in their stomachs compared to people who did crunches alone. Do a lose belly fat exercise routine with a stability ball.
For beginners, these three lose belly fat exercise described here can help to get you started.
First, sit on the ball and place your hands on the ball for balance. Alternatively, place your hands behind your head which makes it more difficult but a better strength exercise. Slowly begin to roll your hips in a circle towards the right, making small circles and then, as you get comfortable, larger circles. Do 10 to 20 circles then repeat the exercise to the left. While it sounds simple, this exercise will be working all of the muscles of the stomach making it a perfect lose belly fat exercise.
The next lose belly fat exercise is called the Seated March. Sit on the ball with your spine straight and your abs in. Begin a slow march, alternating lifting the right foot and then the left. As you get comfortable with the movement, lift the knees higher and march faster. You can also add a bounce on the ball if you feel comfortable. Repeat this exercise for 1 to 2 minutes.
The final beginner’s exercise I’m going to outline here is the Seated Balance. You will sit on the ball with your spine straight and your abs in. Place the hands on the ball if you are a beginner or behind your head if you have more confidence and lift your right foot off the floor, holding it in the air for at least 5 seconds. Lower and repeat on the left side. Repeat 5 to 10 times. Keep your abs in to help keep your balance.
All of these beginner’s lose belly fat exercise routines have you sitting on the ball. As you gain confidence with the stability ball, you will begin to do exercises that have you starting from the floor, from your knees, and even from lying on top of the ball. The manual that comes with the stability ball should describe many different exercises with illustrations to help you get the gist of what you are supposed to be doing.
If you are under 5’1, get an 18 inch ball. From 5’1 to 5’8, get a 22 inch ball. And, for those over 5’8, you’ll want to use a 26 inch ball.
The stability ball will give you many lose belly fat exercise ideas.
Posted in Article on April 25, 2012
While there’s a lot to be said about homemade cooking and how it helps you lose weight and save money, the fact of the matter is that it’s likely you’ll want to go out to eat once in a while. Whether you’re going out with friends or there’s a certain place that makes guacamole like nowhere else, there’s absolutely no reason why you should deny yourself the pleasures of restaurant dining every so often, even if you’re on a budget and trying to live healthily.
Just like with anything else in life, there’s a positive, intelligent way to go about eating out on a budget and there’s the not-so-good way. Here are some times to avoid the not-so-good-way.
First, try going out for lunch rather than dinner. Most restaurants are cheaper at lunch and the food is just as good. Many restaurants even offer special business lunches, which have multiple courses and are usually steals. Even better, lunch food has a tendency to be lighter than dinner courses, so eating out at lunch may offer you healthier choices than the dinner menu will.
If the place you love to go has large portions, try dining out with another health conscious friend and split the plate. The truth of the matter is that the vast majority of restaurants have enormous portions, and digging in to that chili dog meal alone is an excellent way to blow your calorie count out of the water for the rest of the day. Alternatively, ask for a doggie bag and take half your meal home to eat later – after a spot of exercise, perhaps!
Order vegetarian. Many restaurants these days offer vegetarian options ” or will at least listen if you tell them to hold the meat. This depends highly on what kind of restaurant you are at, as you’re likely to be unable to ask the guy making you a burger to “hold the meat” However, if there is a vegetarian option available, it’s likely to be lower in calories and just as delicious as its meat-laden counterpart.
Last, make it a point to skip dessert. Now, one of the cardinal rules of dieting is not to be overly cruel to yourself, but the fact of the matter is that a giant sundae is likely to have more calories than the rest of your meal combined and will definitely add some dollars to your bill. Enjoy eating out, of course, but don’t go overboard!
Posted in Article on April 24, 2012
Alternating Hammer Curls are a specific exercise aimed at your increasing the strength in your Bicep muscles. Hammer Curls are best done with dumbbells in each hand as they help you to control the rate at which your Biceps strengthen, improve in size and looks. Having strong Biceps not only looks good but allows you to get better at other exercises that involve weights.
When using weights you need to make sure that you have a buddy or a spotter with you so that they can help you to keep your form and technique right so that you do not accidentally sprain or damage any other muscles in the process. Standing straight with your feet firmly planted shoulder width apart and your arms at your side with your palms facing you, you need to curl each weight alternatively in each arm up till at chest height. Using lighter weights and building up to heavier weights is the right way to go, as you may find at first you are unable to lift weights that you think you can as you are using your Bicep muscle alone rather than any other muscles to support the lift. Concentrating on one muscle takes time and patience. Holding your Bicep and using a counting system will improve the rate at which you increase the size and power of your muscles. Always keep your wrists locked so that you do not inadvertently damage them in any way.
In effect only your forearms should move as this ensures that the concentration on your Biceps is absolute. There are variations of this exercise if you need more support for your back or if you need more support for your legs. This can be achieved if you sit down on a bench to do the Alternating Hammer Curls. You can use the back support if you need it or not if you do not. The exercise is performed exactly the same with a straight back and your feet shoulder length apart. Tuck your elbows into your waist and use only your Biceps to pull up the weights, in alternate raises.
Keeping your breathing measured and controlled will allow you to lift heavier and heavier weights over time and will benefit your training regime as a whole. Inhaling as you raise the weights and exhaling as you let go after your count will help you to fully take control of the muscle in question which in this case is your Bicep. Muscles are always improved, sculpted and built upon better when they are taken from a lower weight mass as this controls the amount of stretching the muscle does which builds stronger and more reliable result. Stretching before and after exercise minimizes the chances of damaging your muscles, so make sure that you stretch fully as looking after yourself does not start or end with the exercise alone. The look and feel of your arms has to include in your regime Alternating Hammer Curls because without them your workout regime is not complete.
Posted in Article on April 23, 2012
When you look at Arnold, I?m sure sometimes you may wonder if he has kept a basketball up his sleeves. Many men strive hard to get that perfect big shoulders as it makes them appear wider and masculine. Actually there are two things that are to be worked on to get those pumped up shoulder muscles, they are the width of the shoulders and how thick they are. The key to real body building is adding up muscle mass to your shoulders to make them look bigger than they actually are. It again helps you in two ways. The torso looks really wide and thick and secondly if the shoulders are bigger, it makes the lower part of your body appear thinner and in shape.
Most of the bodybuilders swear by upright barbell rows when it comes to shoulder building, as it helps hit all of the three important main muscle fibers, i.e. the anterior deltoid, the lateral deltoid and the posterior deltoid.
Upright barbell rows guide:
For fresher?s, start with warm up exercises before starting your barbell plates. This will make your muscles flexible.
Now grab your barbell plates with an overhand grip that is to some extent less than your shoulder width. See to it that the bar rests on the top of your thighs. Your arms should be extended and your elbows should be slightly bent. Do not bend when you are holding the barbell plate; instead keep your body straight. This will be the starting position of your upright barbell rows exercise.
Now breathe out and lift the bars by using the sides of your shoulders and by raising your elbows right up and also to the side. As you raise the barbell plate see to It that you raise the bar close to your body and continue to lift the weight until you reach a position where the bar almost touches your chin. Remember that while performing this step particularly, your elbows should make the movement and it should be always higher than your forearms.
When you lift the bar, keep your upper part of the body motionless and hold the position for a second or two.
Now bring the bar back down to the starting position and inhale as you come back to this position.
If you are beginner, start by lifting a 25 to 35 pound barbell plate with a set of 20 reps in the first two weeks, then increase it by 3 sets of 12 reps for the other two weeks, followed by three sets of 15 reps in the 5th and 6th week, then 3 sets of 20-25 reps and as you progress depending on your capacity, increase the sets. But see to it that you do not overdo it, as it can spoil your health instead of making it. For an advanced lifter, it is always good to start with a 45-100 pound weight with recommended sets.
So why wait any longer? Just grab your barbell plates and start working out. You are sure to achieve great results within a couple of months.
Posted in Article on April 21, 2012
When you have hit a plateau and your triceps just do not seem to be gaining anymore muscle, grab the cables. Working out the triceps with cables will get you over the hump so you can still build your muscles. There is a difference when working with cables versus working with weights. The cables are going to keep the tension on the triceps the entire time you do the extensions. By keeping the tension on the triceps they will not get to rest so the muscles will start building up again.
There are many different cable tricep extension exercises that can be done when working out. Always make sure when doing the tricep extensions that you are doing the exercise correctly.
When doing the one arm tricep extension select the amount of weight you will work with. Then stand straight with one foot in front of your body and the other behind your body. It will look like you are walking just in smaller steps. Make sure you are standing right in front of the stack of weights. With your palm facing the ceiling grab the handle of the pulley. Slowly pull the handle until your arm is bent just a little under 90 degrees. Your forearm will be next to your body almost at waist level.
Once you are in position pull the handle all the way down until your arm is straight. If you are moving the upper part of your arm then you are doing the exercise incorrectly. The only part that will be moving in this motion is the forearm. Exhale as you are bringing your forearm down.
While your arm is straight down tighten your triceps. Hold the triceps tight for just a second. Then inhale and bring the forearm back up into your starting position. Continue performing this until all the repetitions are done then switch hands and start the whole procedure again.
For the low cable tricep extension select your weight then lay on your back on the bench. With knees bent place each foot flat on the ground on each side of the bench. Make sure your head is laying flat and pointing at the weights. With your palms facing towards each other grab the ends of the rope. Your elbows will point toward the sky and your hands will point at the machine.
While exhaling pull your forearms straight up so they are pointing at the sky. Once again only move your forearms and not your upper arm. While the forearms are pointing straight up tighten the triceps. Hold them tight for a few seconds then start inhaling as you go back to the starting position. Continue through all the motions until you have completed all your repetitions.
Both of these cable tricep extension exercises will help build the muscles again when you have hit a plateau with free weights.
While still concentrating on the triceps, get ready to work them out some more with the weighted bench dips.
Posted in Article on April 20, 2012
While the triceps are warmed up it is now time to learn about the weighted bench dips. Your body will definitely benefit from doing these. It is going to help build up the strength in your triceps along with working many other body parts as well. Along the front and back of your body the shoulders, chest, middle back, neck, lats and traps are all going to get worked out along with your triceps. Not only will the exercise build strength but, it will help burn off the fat quickly.
If you do not have a lot of upper body strength yet, the weighted bench dips will help build it quickly. This exercise is going to require two benches. There will be one placed in front of you and one behind you. Squat down a little and place your hands on the bench behind you. Place your hands so they are aligned with your shoulders. Straighten your arms out and carefully lift your feet up on the bench in front of you. With your feet on the bench you now want to cross your ankles. Your bottom foot will be resting on the heel of your shoe.
The feet crossed at the ankles and your arms fully extended straight up and down are known as the starting position. Slowly start bending your elbows and lowering your body toward the floor. Make sure while you are lowering your body you are inhaling. You do not want to lower your body to far down. Your elbows will be pointing at the wall behind you. When your elbows are pointing you will have your arms in a little less then a 90 degree angle.
Now you are going to exhale and start lifting your body back up. Lift up until your arms are straight up and down again. You will continue doing these motions until you have completed the recommended repetitions.
After some time of doing the weighted bench dips your strength is going to build up. At some point it will fell like your body weight is just not enough of a challenge to you anymore. You are now ready to go a step farther with this exercise.
You will need a partner to help you out with this step. When you are in the starting position have your partner get a flat weight. They are going to place the weight on your lap. Once the weight is in place you are now ready to start doing your weighted bench dips. Do not put more weight on your lap then you can comfortable handle at once. If the weight starts to slide do not panic. Your partner will see it moving and will put the weight back in your lap.
Your triceps are burning as you have gone through the first two exercises. The burning means you are working the muscles correctly. Do not stop yet though. You are going to push the triceps even harder with the dumbbell tricep extension.
Posted in Article on April 16, 2012
The 12 day grapefruit diet is not a new concept. The original plan was developed in the 1930′s. This fruit appears to be a dieter’s dream. It has no fat, is high in fibre and low in calories. It also carries benefits for your skin as it is high in vitamin C.
So how does this diet work? It’s very simple. You eat half a grapefruit before every meal. The enzyme it contains reduces your appetite so you consume fewer calories. It also speeds up the fat burning process helping you to shed pounds. Everyone knows that if you use more energy than you take in from the food you eat, you will lose weight. Some studies suggest that you could lose up to ten pounds in less than two weeks simply by introducing this change. Personally, I believe you would have a better chance of success if you also cut your portion sizes, ate four or five smaller meals rather than three large ones.And took more exercise.
It is completely pointless thinking that one simple change in your lifestyle is going to result in a big weight loss. You need to review all areas of your life. Do you eat food because you are bored? Upset? Do you get enough exercise? Most Americans are not active enough. You don’t suddenly need to become a gym fanatic but a little extra activity every day will help. I am sure you can think of a million ways to add some movement to your sedentary lifestyle. You could take the stairs instead of the lift; get off the metro one stop early, walk to the store etc.
In the same way, you can make progress by implementing simple changes at mealtimes. Instead of frying your food which only adds extra calories, try grilling, baking or steaming. Learn how to cook rather than relying on prepackaged meals that add dollars to your bills as well as pounds to your waistline. Use herbs and spices to flavor your meals rather than salt to help prevent fluid retention.
Eat more fruit and vegetables. They are high in fibre, low in calories and very filling. Your skin will glow from all the extra vitamins and minerals you are consuming. Don’t eat carbohydrates after 5pm in the evening as your body will not have sufficient time to use up all the energy they release. The body converts excess energy into fat.
Eat protein but chose the leaner cuts of meat and forget about sausages and other processed foods for now. Don’t exclude all treats but go for quality rather than quantity. Stop eating when you are full and not when your plate is empty.
Don’t mistake being thirsty for feeling hungry. And stop ingesting hidden calories via flavored waters, fizzy pop and perhaps the biggest culprit of all, alcohol.
You can shrink your waistline by using the 12 day grapefruit diet. but only if you combine it with a healthy eating and exercise program.
Posted in Article on April 14, 2012
The Kegel exercise was developed by Dr. Arnold Kegel to strengthen the pelvic muscles. They are typically thought of for women, but there are many benefits that make them ideal for men as well. As more people become aware of the positive benefits that come from these exercises, the more popular they will become for men as well as women.
When men perform a Kegel exercise, there is a strengthening of the bladder and urethra which can be very beneficial for men who have undergone a prostatectomy. The muscles in the bladder become stronger which will help men to exercise more control over this muscle. There is also an increase in the strength of the bowel by practicing these exercises every day.
There are many reasons that the muscles in the pelvic area can become weak over time. It is a part of the natural aging process and a person who is overweight and does not exercise regularly will find that their pelvic muscles become weaker over time. Prostate gland surgery can also weaken these muscles.
To begin using the Kegel exercise the most important part is making sure that you are working the correct muscle. To find the muscles that you should focus your attention on for a proper exercise, attempt to stop your flow of urine. When you are able to do this, you are using the right muscle for this type of exercise. You should only use this test to make sure that you are using the correct muscle. You will prevent infections of the urinary tract when you are only performing the exercise when you are not passing urine.
Once you have the proper muscles located for your Kegel exercise, you can do them almost anywhere and anytime that you have a few minutes. You should always do these exercises when your bladder is empty. Contract the muscles in your pelvic area for three to five seconds then relax them for ten seconds.
You should do ten repetitions of these exercises one to three times a day every single day. In the beginning, you may only be able to hold the muscle for a few short seconds. Over time, you will be able to build your strength and hold it for the entire three to five seconds.
It is recommended that you increase the duration of your Kegel exercise over time. The maximum amount that you should hold the muscle is ten seconds for each of the contractions. When you do these exercises daily, you will build up your muscle strength over time and avoid exhausting the muscles.
Add the Kegel exercise to your daily routine so that you can remember to do them. This is the most difficult part of the exercise. Try doing them in the morning, after you have your lunch and then again right before you go to sleep for the night. Choosing the same time everyday will help you to remember these exercises. Over time, you will notice your muscle strength increasing and you will have all of the positive benefits that these exercises bring.
Posted in Article on April 13, 2012
Two thirds of our bodies are made up of water it’s no wonder then that our bodies crave and need water to survive and so the simple answer to the question, “can water help to loss weight?” Is yes!
Drinking approximately 2 liters of water per day is often the quoted ideal for anyone wondering how water help to loss weight might be beneficial. Two liters of water a day might seem like a lot to drink for anyone not used to drinking water on a regular basis, but when you put it into perspective, spacing this amount of water out over the course of a day is not going to be difficult at all. All that needs to be done is for a routine to be developed and it will become second nature.
Using water help to loss weight can be a real bonus when you think that many of the times when we think we’re hungry, we’re in fact really thirsty and dehydrated. So instead of reaching for a snack the next time you think you need some food, try drinking a glass of water instead.
Furthermore a real fact is that the more water we drink the less water our bodies feel the need to hold onto. This might sound counter-intuitive, but if you are not drinking enough water then you will have a tendency to be bloated and that will increase your weight. This is because when enough water is not being consumed, your body goes into panic mode and holds onto the water it already has because it fears dehydration.
Therefore drinking plenty of water throughout the day will stop your body from panicking and holding onto water, because your body knows that it is going to be regularly hydrated. This means your body will get to the point where it will naturally let water go from your body and you will begin to drop the pounds. This really is one of the key elements of how water help to loss weight can work.
What water can also do if you’re looking to lose weight, is to flush out the build up of toxins from the body. So start your day with a glass of water to rehydrate the body after a night’s sleep. You will feel not only refreshed, but you will instantly kick start your body’s metabolism after a night asleep.
So without a doubt, if you’re looking to lose some weight, fill up on water and keep yourself well hydrated because water is the ideal drink to drink when you’re looking to lose weight.
Posted in Article on April 11, 2012
Protein is an amino acid which is vital to our every day lives. It’s especially important for those of us who like to work out – it’s essential to get adequate protein in our diets in order to keep our muscles growing and strong. Even for those of you who are looking more at slimming down rather than beefing up, building muscle will actually help you lose fat faster and keep it off.
So, how do we get protein? The most common source of protein for most Americans is meat, but this is not necessarily the most energy efficient or cheapest way to get it. Of course, a steak will have a ton of protein, but this is not cheap and is not necessarily the best way to get protein into our bodies.
A great way to make sure that you save money on your protein intake while leaning down your sources of protein is to switch out meat with eggs. Eggs are much cheaper and easier to cook and serve in portions as compared to meat, and are perfectly healthy. If you really want to maximize the health quotient of eggs, try cooking only with the egg whites. Most of the cholesterol and fat in eggs is in the yolk.
Another way to get protein from a non-meat source is through beans. Beans are super cheap and also incredibly good for you – in fact, one of the best foods for humans to consume are lentils. Canned beans are inexpensive and take very little time to prepare, and can be quite delicious if seasoned properly. For those of you who really want to save money, consider purchasing dried beans. Dried beans take a little more forethought than the canned variety – being that you’ll need to soak them overnight – but they’re extremely cheap and pack a punch with nutrients and protein.
The main thing to stay away from if you’re on a budget is the specialty “protein bars and shakes” that dominate the health food market these days. It’s not that these are inherently bad for you, but they are extremely expensive for the protein they contain, and there’s absolutely no reason why you can’t get the same amount of protein from different sources. If you want to live healthy, cheap, and happy, try to stay away from processed foods as much as possible, and this includes “diet” processed foods!
