The Best Ways to Prep for a Strengthening Program

March 7, 2013 by  
Filed under HEALTHCARE

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You’ve heard that it’s wise to get a physical before starting any kind of new workout regimen. That’s true, but do you know why? In addition to checking to see if you’re fit enough for a particular program, you can also uncover some hidden health issues. I recently got back into Mixed Martial Arts, and my physical revealed a problem that was easy to fix.

My iron levels were shockingly low. That was hurting my endurance, seriously increasing fatigue and caused issues with building muscle. Of course, upping iron levels is relatively easy with a change in diet and supplements. However, skipping that physical would have caused a lot of frustration and plateaus that were completely unnecessary.

Tackle Your Diet First

Depending on your goals, you’re going to have to change your diet. If you solely want to build bulk, there’s a good chance you’ll need to increase your protein and the number of meals you eat per day. It might sound like eating more protein is easy, but that’s not necessarily true. A rough estimate of how many grams of protein you need is three-quarters of your body weight (or between half and three-quarters for women).

A man who weighs 180 pounds needs about 135 grams of protein a day when on a bodybuilding regimen. Similarly, a 180 pound woman would need at least 90 grams. That’s a lot of protein, and eating it all in meats isn’t necessarily healthy. Always work with a nutritionist if you’re a newbie to eating for bulk. This can drastically reduce risks and help you quickly get on track.

Less is More

If you think you’ll get bigger the more time you’re in the gym, think again. I know exactly how you feel. You might think the whole “working out too much” thing is only an issue for seriously athletes. However, when it comes to building bulk, the majority of your success happens outside the gym when your muscles are repairing.

The Colorado Experiment is proof that you don’t need to work out a lot to gain muscle. While this experiment dealt with a former bodybuilder who was, for lack of a better phrase, a genetic freak, the facts are still there. He only lifted for 30 minutes per day a few days a week and packed on 60 pounds of muscle in one month. If you don’t allow your muscles to repair, they won’t get any bigger.

Diversify Yourself

Your body gets used to routines, so don’t stick with a lifting program for more than three months. You might feel like avoiding cardio all together, but that’s not always smart. At the very least, opt for a 10-minute warm-up before lifting. Diversify these warm-ups with running, walking at an incline, stairs or the elliptical.

Most importantly, make sure you enjoy what you’re doing. If you dread going to the gym, you’re likely going to fail. Whether you’re a Harrisburg wrongful death attorney or a florist, you still have other things going on in your life. A strengthening regimen should fit into your life, not overpower it.

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Fitness for Women: Weight Training Tips

December 13, 2011 by  
Filed under VIDEO

I just found this health related video on YouTube … and thought you might enjoy it!

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Learn the best weight training tips in this fitness for women video. Expert: Erin Sharoni Thanks for watching Fitness for Women: Weight Training Tips! Ifyou enjoyed this video, subscribe to the Howcast YouTube channel! www.youtube.com Check out Howcast for other do-it-yourself videos from howcast and more videos in the Howto category. You can contribute too! Create your own DIY guide (at www.howcast.com ), learn about producing Howcast spots with the Howcast Filmmaker Program (at info.howcast.com ), or showcase your expertise in a Howcast video series (at info.howcast.com ).

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How to Build Inner Chest Muscle- Tips From the HodgeTwins (Youtbe Collab)

November 12, 2011 by  
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I just found this health related video on YouTube … and thought you might enjoy it!

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LINK TO TWINS CHANNEl- www.youtube.com “LIKE THE TWINS ON FACEBOOK” www.facebook.com (They Rock) Guys make sure to check out the HodgeTwins Channel, they are hilarious: www.youtube.com SECRET Announcement, Coming Out on Friday- Stay Tuned Yo! [FACEBOOK- BEST WAY TO CONNECT]- www.facebook.com [TWITTER] follow me on Twitter- twitter.com Topics covered:”gain muscle” “gym exercises” “sixpack” “back workout” “back routine” “bicep workout” “watch youtube” “help me lose weight” “how to lose weight” “how to build muscle” “supplement” “diets” creatine “diet plan” “exercise training” “ab workouts” “exercises for abs” “lose weight fast” “fat loss” “build muscle” “gain size” “home workout” “exercise workouts” “sport fitness” bodybuilder

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10-Exercise TRX Workout

September 13, 2011 by  
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I just found this health related video on YouTube … and thought you might enjoy it!

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A great 10-exercise full-body workout routine performed with the TRX Suspension Trainer. This workout can be done just about anywhere and is a particular favorite of mine while on the road and traveling from hotel to hotel.

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Alpha Male Challenge – The Revolutionary Men’s Exercise, Diet & Attitude Book!

April 18, 2011 by  
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I just found this health related video on YouTube … and thought you might enjoy it!

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From Rodale, publisher of Mens Health magazine and Authors James Villepigue, CSCS and Rick Collins, JD, CSCS Alpha Male Challenge Reclaim Your Edge! Pre-order your copy TODAY at: www.amazon.com VISIT US ONLINE AT: www.AlphaMaleChallenge.com! Coming Fall 2009!

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Dr. Oz’s Seven-Minute Workout

April 14, 2011 by  
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I just found this health related video on YouTube … and thought you might enjoy it!

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Get fit in just seven minutes with this exclusive workout from Dr. Oz and trainer Joel Harper. Watch Esquire TV: www.esquire.com Esquire Magazine: www.esquire.com Subscribe to Esquire: subscribe.hearstmags.com

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Dr. Mercola’s Presentation on High Intensity Exercise (Part 1 of 2)

March 22, 2011 by  
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I just found this health related video on YouTube … and thought you might enjoy it!

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In this lecture, natural health expert Dr. Joseph Mercola reveals why you should consider doing High Intensity Exercise instead of regular cardio. For more fitness tips, visit fitness.mercola.com (Part 1 of 2)

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Exercise & Fitness Tips : How to Run the 40-Yard Dash Faster

November 28, 2010 by  
Filed under Video: Exercise and Fitness Tips

I just found this health related video on YouTube … and thought you might enjoy it!

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To run the 40-yard dash faster, begin a resistance training regime, stretch the body well and create lean, long muscles that encourage faster speeds. Train for the 40-yard dash a few months before the race with tips from a fitness facility manager in this free video on exercise. Expert: Sam Moore Bio: Sam Moore is the fitness manager for the Lakewood 24 Hour Fitness. Filmmaker: stephen kuykendall

What do you think?

Exercise & Fitness Tips : How to Get Bigger Arm Muscles With Hand Weights

November 28, 2010 by  
Filed under Video: Exercise and Fitness Tips

I just found this health related video on YouTube … and thought you might enjoy it!

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To get bigger arm muscles with hand weights, work the deltoid, bicep, tricep muscles and forearm through an organized resistance training program. Find specific exercise to gain larger arm muscle mass with tips from a fitness facility manager in this free video on exercise. Expert: Sam Moore Bio: Sam Moore is the fitness manager for the Lakewood 24 Hour Fitness. Filmmaker: stephen kuykendall

What do you think?

Exercise & Fitness Tips : What Are the Positive Effects of Running?

November 25, 2010 by  
Filed under Video: Exercise and Fitness Tips

I just found this health related video on YouTube … and thought you might enjoy it!

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The positive effects of running include improved cardio respiratory function, efficiently losing weight and burning calories. Improve the body through running, both physically and emotionally, with tips from a fitness facility manager in this free video on exercise. Expert: Sam Moore Bio: Sam Moore is the fitness manager for the Lakewood 24 Hour Fitness. Filmmaker: stephen kuykendall

What do you think?

More Than 5o Percent of Diabetic American Adult Has Arthritis

May 8, 2008 by  
Filed under ARTHRITIS

As revealed by a new government report, more than half of diabetic American adult has arthritis too. This is the case especially in older adults (65 years old and above) who have diabetes.

In diabetes, lifestyle changes such as a healthy diet and exercise regimen is critical in the management of diabetes. But then in these older adults, they are not able to exercise because they have arthritis too.

From The Washington Post:

Arthritis strikes more than half of the 20.6 million American adults who have diabetes, and the painful joint condition may be a barrier to exercise among these patients, a new government report shows.

Being physically active helps people manage both diseases better by controlling blood sugar levels and reducing joint pain, according to the report in the May 9 issue ofMorbidity and Mortality Weekly Report, a publication of the U.S. Centers for Disease Control and Prevention.

According to Dr. John H. Klippel, president and CEO of the Arthritis Foundation:

“The prevalence of arthritis is astoundingly high in people with diabetes. Over half the people with diabetes have arthritis.

Although there appears to be a connection between arthritis and diabetes, the reason for it isn’t known. A possible explanation is obesity, which is a risk factor for both osteoarthritis and diabetes.

In addition, those individuals who have diabetes and arthritis are less physically active. We know that physical activity is critically important for the control of diabetes, both for the control of blood glucose and the prevention of complications.”

Obesity and exercise are critical factors not only in diabetes, but in arthritis too. The more an individual is sedentary, the more you are obese. The more one is obese, the more is the risk in developing diabetes. If you are in your 60’s and have all these conditions, it is no wonder if you have arthritis too. I mean, being obese is enough to take a toll on our joints (especially the knees).

As what CDC researchers found using the data from the Behavioral Risk Factor Surveillance System:

  • 29.8 percent of people with both diseases were more likely to be inactive, compared with 21 percent of those who only have diabetes, 17.3 percent of those with arthritis alone, and 10.9 percent of those with neither condition.
  • For people who suffer from both diabetes and arthritis, arthritis appears to be a barrier to being physically active.
  • But being physically active by doing aerobic exercise, strength training, walking, swimming or biking can benefit people with both diseases.

But if we come to think of it, not everyone in their 60s are so keen into strength training or biking.

Hmmm…the more I am convinced that Tai Chi is really beneficial to people of all ages, with or without arthritis.

Read more from The Washington Post.

Safety Tips for Retirees Embarking on a Fitness Program

March 10, 2008 by  
Filed under OBESITY

It is never too late to exercise, even if you have already retired. While you should really have already been physically active before, you can still start as exercise can still be beneficial to you. Of course, as you get older, there are more risks in starting exercise for the first time than if you started when you were younger. However, those risks should not hold you back. There are some safety tips and suggestions you can follow to determine the right exercise regiment for you.

Consult your doctor first

Your doctor is likely the one telling you to get some exercise. Therefore, he or she should be able to tell you where you can start, especially if you have a pre-existing health condition. Certain medical problems like diabetes and heart disease or other issues like smoking or obesity can greatly affect your health.

People with breathing problems, chest pain, odd weight loss or weight gain, hernia, frequent infections and eye conditions should definitely be careful and consult with a doctor in advance of starting an exercise program. In addition, hip or knee replacement can also affect how you exercise as well.

Overall though, older adults can start out slowly on an exercise program that focuses on strength, balance, flexibility and endurance. These four factors all play a part in allowing older adults to stay more independent.

Strength Training Safety

With strength training, you can boost your metabolism which helps you burn calories and lose weight. During strength training, the most important thing not to do is hold your breath. When you hold your breath, you could affect your blood pressure. In addition, use smooth, flowing movements with weights as jerking movements can cause stress to muscles.

Do not lock your arms during strength training and learn to breathe in when lifting and breathing out as you lower your weight. Keep in mind that when you first start, your muscles will be sore for a while and you will get tired easily. Extreme fatigue, joint pain and pulled muscles are not normal.

Balance Exercises for Safety

Practicing balance exercises can greatly diminish your chances of falling. Balance exercises are a key ingredient in independence as well as strength. Lessen your chances of a broken hip or other bone through balance exercises. When you first start out, make sure that you hold onto something so as not to lose balance. As you build up your strength and balance, you will not have to hold onto anything.

Be sure to build your balance slowly. First, try holding onto something. As your balance increases, try the exercises without holding on but having a person spot you. Then, try to exercise with your eyes closed, again with a spotter nearby.

Safety Tips for Stretching Exercises

Stretching warms up your body for endurance, strength and balance exercises. It is imperative that you stretch first so as to avoid injury. Stretching should not cause pain however; a mild sensation of pulling is acceptable. Always use smooth movements and never bounce when stretching. You could easily tear a muscle that way.

Endurance Exercise Safety Tips

Any activity that can increase your heart rate and breathing, for a particular time frame, is considered an endurance exercise. For those that are rather sedentary, you will have to gradually build endurance even if it means exercising for only five minutes at a time. Just be sure to add a minute each day that you exercise. Eventually you could work your way up to a nice 30 minute walk.

There are quite a few endurance exercises to take part in, just be sure that the exercise you do will not cause chest pain or difficulty breathing. Chances are that if this happens, you took too much on, too soon. Indulge in gardening, swimming, walking, stationary cycling and raking leaves. As you build endurance, you could try climbing stairs or cycling up a hill.

Be sure that after you finish your endurance exercises, do some stretching to stay limber and keep your muscles warm. Stay hydrated by drinking water and dress appropriately to the weather conditions if you are outdoors.

Discover How To Lose Fat With Strength Training

July 23, 2007 by  
Filed under OBESITY

By Dan Clay

Fat Loss Tip 1 – Total Body Workouts
If fat loss is your goal you need to train the whole body every workout. The more exposure each muscle has to exercise the bigger the adaptation it makes, so don’t just train each muscle once a week. If you do train the whole body every workout just remember to give yourself 48hrs rest between sessions to let you body recover. Why train each muscle only once a week? Would you do cardio once a week and expect results?

Fat Loss Tip 2 – Supersets
Superset means performing two different exercises in sequence rather than doing all the sets of a particular exercise one after another, e.g. squats then chin up’s. The good thing about using supersets is that you are using different muscles in succession. Each muscle gets a chance to recover while you work another muscle, therefore you can decrease the rest periods which will keep your heart rate high and supercharge your metabolism. Another benefit of supersets is that your recovery rate will increase and you can perform the same workout in a shorter amount of time.

Fat Loss Tip 3 – Big Bang for Buck Exercises
Use large compound exercises which use more than one muscle group. These include squats, deadlifts, pushing and pulling exercises, rotational movements and combination lifts. These Big Bang exercises recruit a great deal more muscle than machine weights and isolation exercises, which will in turn ignite your metabolism. Isolation exercises such as bicep curls and leg extensions only use one muscle group at a time.

Fat Loss Tip 4 – Use Free Weights and Cables
Every minute you spend in the gym needs to be time efficient so don’t waist your time, stay away from machine weights. Machine weights create muscle imbalances, do little to create a metabolic response and require you to use few motor skills. Free weights and cables will allow your muscles to move through a greater range of motion and activate the stabilizing muscles. More muscles trained equals more calories burned through increased lean muscle mass.

Fat loss Tip 5 – Strength Train First
Always do your strength training before you do your cardio workout. If you perform your weights program first you will be able to lift heavier for longer, meaning you’ll increase your lean muscle tissue. As an added bonus your energy levels are low from the weight training, therefore you’ll begin burning fat a lot quicker when you do your cardio, maximizing on the afterburn effect.

Fat Loss Tip 6 – Post Workout Shake
Consume protein and carbs within thirty minutes of putting your last weight down, it’s not just what you do in the gym it’s how well you can recover. Protein is the building block for muscle, carbs help to transport it to where it needs to go, this alone can make a huge difference.

Fat Loss Tip 7 – Rep ranges Between 8-12
Scientific studies show that training between 8-12 reps produces the most significant gains in lean muscle tissue. This is extremely beneficial since muscle is the only tissue that’s metabolically expensive. Training with lightweights and large reps for fat loss is a myth! The bottom line is the more lean muscle mass you develop, the more calories you burn, the leaner you become and the easier it becomes to stay lean.

Fat Loss Tip 8 – Short Rest Periods
It’s been scientifically proven that short rest periods between 30-60 seconds produce the most amounts of testosterone and growth hormone. Growth hormone will help your muscles grow and helps your body use fat for energy.

Ladies don’t worry about getting to “bulky” from weight training, this is a myth you will become lean and toned. Women only have about 1/10th the amount of testosterone men have the hormone responsible for building muscle In addition men’s weight routines and nutritional programs are usually designed specifically for gaining muscle.

If you have any questions regarding this report, any other health related questions, or you would like to book your free consultation, please don’t hesitate to contact me.

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NOTE: The contents in this blog are for informational purposes only, and should not be construed as medical advice, diagnosis, treatment or a substitute for professional care. Always seek the advice of your physician or other qualified health professional before making changes to any existing treatment or program. Some of the information presented in this blog may already be out of date.