Posts filed under 'Fitness Center'
August 1st, 2010
Everywhere we look in the western world we are deluged with photographs, photographs, icons and inferences of the ‘perfect ‘ female shape! The reality is that many of those photographs are changed or reinforced in some shape and don’t picture the common female form. The pressure to shed weight is gigantic when we are peppered each day with media selling things based primarily on delicacy, sexual attractiveness and fashion. The continuous message is that slimness will make you desireable. With the present demographic trends in western nations, and faced with an ocean of fatty, elevated sugar combined with physical passivity, it’s time to concentrate on our weight though not for any reasons of desirability. Chunky and obesity are major public health issues in western nations. Since the 1980s both adult women and men became heavier, with obesity rates more than doubling in the last twenty years! Kids are also becoming heavier. There’s a growing concern that we are coincidentally coaching our oversized kids to become fat adults. It’s often been said, we are digging our graves with out teeth! So how can we figure out what is a good body weight for every individual? How you tell if you’re large As we’re all different sizes and styles, there’s not one suggested weight for your height. A way to test your weight is to work out your Body Mass Index or BMI.
Your BMI is a proportion or comparison of your height and weight voiced in a number.
To discover your BMI you want to split your weight ( measured in kg ) by your height ( measured in m ) squared.
If you don’t know your measurements in the metric system you will find any quantity of BMI calculators online that may do the conversion for you into empirical measures. One such calculator is at the site noted below. The accepted definitions of weight classes by BMI are : Underweight - BMI less than 18.5 Healthy weight - BMI between 18.5 and 24.9 Chunky - BMI equivalent to or bigger than twenty-five and up to 29.9 Fat - BMI equal to or greater than thirty These BMI values only apply to adults aged eighteen years and over and are based primarily on studies of Caucasian populations. An alternative way to test your weight is to determine your waist rim, employing a tape measure. Waist rims linked with increased health issue are : For men Waist rim larger than 94cm For ladies Waist circumference bigger than 80cm Being a good weight can help : - improve blood cholesterol levels, blood pressure and blood glucose levels - cut back your likelihood of other health-related issues - improve self-esteem and self-worth - make it simpler to be physically active. If you’re fat or overweighttry not to gain further weight. Better still look after your body and follow a good approach to life incorporating a healthy, heavenly, healthful fat burning plan.
Continue Reading June 20th, 2010
Can you relate to this? Are you among those people who are continuously seeking innovative approaches of achieving weight loss? Feeling offended by continuous disappointment with fledgling products and suggestions? Frequently you might hope you’ve hit on the best solution at last — when really it’s the complete opposite. Alright, you’ve yet to check the Ab Circle Pro!
Continue Reading May 1st, 2010
First, let us stake out the playing field. Are you always seeking other methods by which to slim down quickly? Are you tired of continuous let downs from different wares and suggestions? Often you may believe you’ve hit on the right answer— when actually it’s the complete opposite after all. But remember you’ve yet to test out the Ab Circle Pro!
Continue Reading February 8th, 2010
Being overweight is the cause of a broad range of serious medical problems. We all recognize that losing those extra pounds is easier said than done. First off, you have to make sure you know the easiest method of ridding yourself of the extra pounds…
January 10th, 2010
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders’ training regimes.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
In this article we’ll take a close look at the wrist curl.
MUSCLES TARGETED: flexor carpi radialis, flexor carpi ulnaris
STARTING POSITION
Sit on the edge of a bench.
Grasp the bar with a closed supinated grip at a width of roughly 8 to 12 inches.
Position the feet and legs parallel to each other with the toes pointing straight ahead.
Lean forward placing the forearms and elbows on the thighs.
Move the wrists forward until they extend just beyond the patellae.
Allow the wrists to extend and the hands to open so that it is only the fingertips holding the bar.
UPWARD MOVEMENT
Raise the bar by flexing the fingers and then the wrist.
Flex the wrists as far as possible without moving the elbows or forearms.
DOWNWARD MOVEMENT
Allow the wrists and fingers to slowly extend back to the starting position.
Repeat or finish set.
Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.
Continue Reading October 27th, 2009
The issue of svere obesity is reaching frightening levels and often results in an early death or a serious medical complaint like type 2 diabetes. Of course getting to your recommended weight is easier said than done. Step one is making a few enquiries about the best way to do it…
Continue Reading October 3rd, 2009
Serious obesity is rapidly turning into a significant menace to health on an extremely large scale. Of course slimming down isn’t as painless as it sounds. Step one is doing some research on the best means to get rid of the excess body fat…
Continue Reading February 27th, 2009
Finally, to lose belly fat, consider doing cardio exercises. The calories burnt during your aerobic exercise means that much less calories directed to your tummy. You need not turn into a gymnasium rat, living in the gymnasium. If you only have a small spare tire to lose, doing easy things like taking a walk, or climbing the steps could be enough. If you have many pounds to drop off more intense aerobics may be needed. Anyhow, start small then ramp up gradually. You don’t have to settle for your love handle. You have a wide mixture of physical programs to get you to better fitness. These will not only make you appear well but live longer.
September 25th, 2008
Quick muscle building is the goal of every underweight guy who hits the gym and embarks on a weight training program for the first time. After all, who wants to wait years for the results?
There are weight training routines designed specifically for muscle building that will have you gaining pounds of muscle mass in a short period of time.
I’m talking 5, 10, 15, even 20 pounds or more in the matter of weeks or a few short months.
And let me tell you, even 10 pounds of pure muscle will transform a physique from a before into an after.
Be forewarned: If you are interested in quick muscle building, it will take hard work, determination and discipline, but the rewards are well worth it. Still with me? Then let’s go!
In order to build muscle mass fast, you need to focus on the big, basic movements like squats, deadlifts, rows, dips, etc. You must put a lot of hard work into these exercises and increase your training poundages or you just won’t grow.
Now, this is common knowledge to a lot of people ,but it’s also where they run into problems because they get the other important factors wrong when tackling a muscle building program with these exercises. They do too many sets and they don’t workout with enough intensity.
So, you also have to shorten your workouts. No more two hour marathon programs that have you in the gym five days a week. Your body needs time to grow so the muscle building can take place. If you are training all the time, your body never has a chance to rest, recover, and build more muscle.
You can’t neglect the role nutrition plays in building muscle mass. Far too many bodybuilders focus completely on their weight training programs and spend a lot of money on supplements. But they don’t take care of their nutrition plan. They don’t eat often enough, they don’t eat the right things, they don’t take in enough protein, and they don’t eat nearly enough quality calories for building muscle muscle mass.
You can’t go hungry. If you’re not full, eat! If you are underweight and trying to add muscle mass quickly, you are going to need a lot more calories than what you are currently taking in. For this program, it’s not just quality that counts, but quantity as well.
Use Protein Powders - There is no excuse to skimp in this area. You need plenty of protein. Nowadays, most protein powders taste great and many are pretty inexpensive when compared to food. Mix your protein powder in whole milk or even half and half. Why? Quick muscle building! Whole milk and half and half have fat. You need fat to build muscle. It raises your testosterone, among other things. And you also get concentrated calories. Remember, you need quantity as much as quality.
Get Plenty of Sleep Staying out late, partying, or just getting four to five hours a sleep a night isn’t going to cut it. You have to make some sacrifices to build quality muscle mass.
Use an Effective Weight Training Program
Here’s a program that, when used properly, will work!
You’ll weight train three days per week for quick muscle building.
Day 1
Squat - Use a weight you normally use for 10 - 12 reps. Do twenty reps. Next week, add at least 5 pounds to the bar.
Day 2
Off
Day 3
Dips (if you don’t have a place to do weighted dips, substitute the decline bench press, but do dips if you can). After a couple of warm up sets, do four sets to failure. On the last set, keep doing partial reps after you can’t do another whole rep. If you can do 15 reps, add weight.
Day 4
Off
Day 5
Deadlifts - Perform a couple of warm up sets and then do 4 heavy sets of 10, 8, 6, and 4 reps.
Day 6
Off
Day 7
Off
For quick muscle building, you need to add weight to your exercises as often as possible. When you’re not working out, try to limit, if not eliminate for a short time, a lot of strenous activities, such as participation in athletics.
And don’t forget to eat!
Give this quick muscle building program an honest try and you’ll be pleased with the results.
Gregg Gillies
Gregg Gillies is the founder of http://www.buildleanmuscle.com His articles have appeared in Ironman Magazine and he is a regular contributor to Body Talk Magazine. He has written two books, available at his site. He has also written a free report, Fast Mass, available at Fast Mass!
September 24th, 2008
You have two main windows of opportunity when your training. One is 30 minutes before you train (pre-workout meal) and another comes about 30-60 minutes after your workout is over (post-workout meal). The pre-workout meal should consist of a starchy carb and lean protein. The starchy carb will supply the energy you need to get through an intense workout. The protein provides the much needed fuel for your muscles, so they keep a positive nitrogen balance. A great pre-workout meal would be consumed 30 minutes before your workout and would consist of 1 cup of natural oatmeal with one scoop of protein powder. Try to stick with whey protein. Mix it with some water and microwave the dish for about 2 minutes. Stir it up and eat it with a big glass of water.
Your post-workout meal should be consumed as quickly after your workout as possible. This should consist of a simple sugar to spike your insulin levels and rush glycogen back into your muscles which are screaming for fuel by now. Try to stick with either dextrose or maltodextrin as your main source of simple sugar. These can be found in your MRP (meal replacement powder). Also, add another supply of protein to the mix. If you are using a post-workout dextrose based drink, add another scoop of whey protein to it and shake it up. If your drinking an MRP, you should be perfectly fine. Shoot for around 20-30 grams of protein before your workout and 30-50 grams of protein after your workout.
Kris Bierek is a fitness specialist for the health and fitness site http://www.ShapeFit.com where you can find FREE fitness tools like fitness newsletters, dieting tips, weight loss help, exercise questions and a free fitness analysis to help you get into the best shape of your life!
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