Wednesday, June 14, 2017

Top 10 High-Protein Foods
Why is protein important?

Foods high in protein help to keep you full.

Protein is really important for another reason: It’s the building block of muscle. Your body uses it to help repair all of those muscle fibers you’ve just damaged lifting weights. If you don’t get enough protein, not only will your body be unable to build muscle, but it will eventually do the opposite, breaking down muscle to fuel itself, and you definitely don’t want that. You can work your butt off in the gym, but if you don’t give the body the fuel it needs, you won’t see the results you want. It’s quid pro quo: give your body what it wants, and it will return the favor.

Top 10 High-Protein Foods


There’s some debate about exactly how much protein you need. Some experts recommend one gram for every pound of your body weight. This can be a lot, though, especially if you’re trying to lose weight. Supertrainer Noah recommends 20–30 grams per meal, which is very doable.

Another aspect of protein is that it cannot be stored in your body, like carbohydrates and fat, so once it runs low there are no reserves for your body to take from. Experts state you need at least 0.8 grams of protein per kilogram of body weight. Below are some excellent sources of protein.

Top 10 High-Protein Foods



1. Eggs

Eggs and Milk - Protein FoodsThe most natural, and best muscle building food available. They are filled with not only proteins, but also vitamins and other minerals your body requires for overall development.

2. Milk 

Is not only a decent muscle building source, but also has lots of amino acids that are essential for muscle growth. In addition to this, milk is also highly nutritious with its high levels of vitamins, calcium and minerals. So if you manage to eat a 6 ounce steak, and a glass of whole milk, your body receives 11 grams of protein in a single meal.


RELATED: How to Make a High Protein Breakfast


3. Beef

Lean beef protein is around 21g per 100g. If you're not sure whether to go for red meat or white, choose a combination of the two:

4. Beef liver

Beef again, but this time in the form of liver. This is a another great source of protein: 19,4g / 100g. A good option to add not only for proteins, but also for adding folic acid, iron and zinc to your diet.
Chicken Breast

5. Chicken or turkey breast 

Chicken is another great protein source that comprises mainly of lean, white chicken meat. It has minimal fat with lots of vitamin B6, which ensures optimum heart protection.

6. Seafoods such as prawns

Seafood is always a good source of animal protein, and specifically the prawns coming in at 24g of protein with only 0.8 grams of fat and a tiny 100kcal per 100g of food. A perfect choice for dieters.

7. Soybeans

Protein is not just or the meat eaters. Soybeans are legume that have more protein and less carbohydrate. Among the vegetable protein content is 3 0g per 100g of product.

You can also choose products like Tofu or Quinoa as a vegetable protein source. And there are nuts such as almonds and pistachios which have 20 g of protein along with a healthy dose of omega 3.

8. Salted cod

The protein content of fresh cod is considerable (around 20g) but the salted cod is a real protein concentrate with a contribution of 75g per 100g. A small portion of salted cod is sufficient to meet your daily needs for protein.
Fresh Tuna

9. Fresh tuna

Fresh tuna is another animal protein source that provides 21,5g of protein per 100g. Similar to those of other fish such as salmon, halibut or sea bass, these endless sources of protein can bring diversity to your dishes.

10. Gelatine

Gelatine is the star regarding food protein percentage. 100g of gelatin containing no less than about 84g protein. There are plenty of commercial varieties of gelatin, so it's important to look at the packets nutritional information to choose the right option for you.


RELATED: High Protein Foods List for Weight Loss


Always remember your caloric intake when choosing your protein and remember balance is key.


Article Source: http://EzineArticles.com/expert/Abi_Diribe/1996841

Wednesday, May 17, 2017

Low Carb Diets - Carb Concepts
Atkins and South Beach took low-carb diets from disparaged to celebrated, but some confusion remains. We clear the air.

Low Carb Diets - Carb Concepts



Low-carb diets have had their moment in the spotlight. Is their 15 minutes of fame up? That would be a shame. After all, tons of scientific studies and real-world evidence have shown us that controlling carbs is one of the best ways to manage your weight, keep your heart healthy and increase muscle mass. Many nutritionists, though, don’t agree. In the 1970s, the American Medical Association decried low-carb diets (which actually have been popular on and off since the 19th century) as dangerous, and demonized dietary fat as the cause of soaring obesity and heart-disease rates.

In a way, we understand their reasoning. Most of the misconceptions about carbs are based on some type of fact, albeit misinterpreted, misappropriated or just plain mangled. For instance, fat is more than twice as calorie-dense as protein or carbohydrates, containing 9 calories per gram compared to 4 for carbs and protein. Nutritionists used to see it as a simple numbers game, but that was before we understood just how healthy fats can be, how desperately the body needs them, and about the potentially damaging interplay between carbs and insulin within the body. Given all the misconceptions that arise in the mainstream media and our affinity for disseminating the truth about diet and nutrition, we figured we’d do some low-carb myth-busting. Read on to iron out any remaining confusion about following a low-carb lifestyle.

1) Myth: Going low-carb means you can never eat carbs ever. This is categorically false. A low-carb diet allows plenty of room for carbs, and M&F HERS encourages you to eat them. We recommend you consume about 1 gram of carbs per pound of bodyweight per day on workout days, dropping to 0.5 gram per pound of bodyweight on rest days. This means that a 140-pound woman can eat 140 grams of carbs on workout days. (To get an idea of just how much food that translates to, see the chart at right.)

The types of carbohydrates you eat and when you eat them are equally important. The majority of the carbs you consume should be slow-digesting, a category that includes foods such as brown rice, legumes, oatmeal, vegetables, whole-wheat bread and, to a certain degree, fruits. The only time we veer from this advice is in the postworkout window. The goal then is to provoke a massive wave of the anabolic hormone insulin to fuel muscle growth and recovery, and to do that you should eat fast-digesting carbs such as jelly, sports drinks, and white bread, potatoes and rice.

Here, then, is an example of what the carb portion of a typical workout day looks like on a low-carb diet:


example of what the carb portion of a typical workout day looks like on a low-carb diet



1 Since a 140-pound woman is technically allotted 140 grams of carbs, the remaining 15 grams come from other foods such as peanut butter and cottage cheese.


2) Myth: By not eating carbs, you’ll be hungry all the time. That’s also false. It? s true that carbs are the easiest source of energy and eating them increases serotonin levels, a reward system built by evolution to encourage consumption of foods that provide fast, ample energy. But once you adapt to a low-carb diet, your body won’t miss them.

Eating carbs may make you feel good, but they won’t keep you full for long. Fast-digesting carbs exit the stomach and are absorbed by the intestines quickly; the resulting insulin spike sends glucose to muscle cells, the liver or fat stores, then your body wants more. Protein and fat take longer to process, keeping your digestive system busy and you satiated longer.

Protein intake has been shown to reduce hunger by another method as well. A study conducted at University College London had subjects eat three meals: one high in protein, one high in carbs and one high in fat. Scientists found that subjects who consumed the high-protein meal were three times as satiated as after the high-carb meal and twice as satiated as after the high-fat meal. The cause? Peptide YY, a compound produced in the gut after protein consumption that tells the brain you’re full. Subjects eating the protein meal had significantly higher levels of peptide YY in their bloodstreams than the others. When low-carb dieters get a greater percentage of calories from protein, they actually experience less hunger than those eating a “normal” higher-carb diet.


RELATED: How to Make a High Protein Breakfast



3) Myth: You don’t have any energy on a low-carb diet.This myth persists because it contains a minuscule nugget of truth. Glucose is the easiest thing for the body to use as fuel, and all carbs are eventually broken down into glucose. So when you eat ample carbs, your body doesn’t have to work very hard to find fuel from other sources, namely fat. Remove or reduce the amount of glucose you provide your body and it’ll have to step up fat-burning, which means it must call on special enzymes that break down fat.

The problem is your body is an extremely efficient machine, and it’ll slow the production of hormones, enzymes or other compounds that it doesn’t currently require in large quantities. When you switch to a low-carb diet, your body may not have an adequate amount of fat-burning enzymes available to break down enough fat to supply all the energy it requires. The result? Sluggishness and lassitude at least until your body increases its production of fat-burning enzymes.

Ample evidence indicates that this low-energy state is temporary, however, lasting only until the body adapts. A review of research published in 2004 in the journal Nutrition & Metabolism states that not only have hunting cultures such as the Inuit survived for thousands of years on low-carb diets out of necessity but “submaximal endurance performance can be sustained despite the virtual exclusion of carbohydrate from the human diet” as well. This is supported by a study conducted by researchers at California State University, Fullerton, who examined the effects of a carb-restricted diet on 15-rep strength in a variety of exercises. They found that a low-carb diet had no effect on the amount of weight subjects could lift.

4) Myth: Get ready to gorge yourself on bacon and cheese. This was Atkins’ selling point, but it’s just not going to work over the long haul. While low-carb diets do allow for an increase in the number of calories you obtain from fats, your health and physique will be better off if those fats are healthy. You can occasionally indulge in bacon or full-fat cheese, but for the most part aim to eat healthy fat from sources such as avocados, grass-fed beef, olives or olive oil, peanut butter, tuna and wild salmon.

5) Myth: All those fatty foods you’re eating now will lead to heart disease.

We’ve all had the message that fatty foods increase our risk of cardiovascular disease drubbed into us, but research shows saturated fats don’t have as much of an effect on health when eaten in place of carbs.

low carb breakfast


A review of research published in the journal Nutrition & Metabolism in 2005 revealed that limiting carbs and replacing them with any type of fat — even the so-called “bad” saturated variety — resulted in both lower triglyceride levels and an

increase in “good” HDL cholesterol. In fact, saturated fat elevated HDL cholesterol more than unsaturated fat did. The review also found that the major type of sat fat in beef, chicken and pork doesn’t raise “bad” LDL cholesterol levels.


RELATED: Tips For Making Chicken and Bacon Salad
 

In case you’re still worried about eating red meat, other data support its safety. Researchers at the University of Western Australia School of Medicine (Perth) increased subjects’ red-meat consumption for eight weeks and compared their markers of oxidative stress and inflammation, two signals of heart disease, to those who maintained their normal diets. No difference was seen in the markers but subjects who ate more red meat had lower levels of C-reactive protein, a powerful inflammatory factor that’s closely linked to heart disease. It appears, then, that replacing at least some carb calories with fat can make you healthier.


6) Myth: Following a low-carbohydrate diet will cause you to lose muscle. This myth has traceable roots as well, though they’ve been twisted by misconception. When you first begin a low-carb diet, you’ll lose a little of the water stored in muscle tissue, making your muscles look slightly less full. This is because fewer dietary carbs are circulating and the fat-burning pathway isn’t yet fully operational, so your body will use the glycogen stored in muscles as fuel. Glycogen normally pulls water into muscle cells, so with reduced glycogen levels, you also get reduced water levels. As your system adapts, however, it’ll restore glycogen levels and your muscle volume will return to its previous state. At no time will you lose actual muscle tissue; in fact, following a low-carb diet will help boost muscle growth while you get lean, primarily because


you’re taking in more protein, which spurs protein synthesis and burns more fat for fuel.

A study published in a 2002 issue of the journalMetabolism showed the power of a low-carb diet and its effects on body composition. Scientists at the University of Connecticut (Storrs) had 12 men switch to a very low-carb diet. At the end of six weeks, subjects had experienced significant decreases in bodyfat and an increase in lean body mass, despite the fact they hadn’t trained. You read that right: Eating a low-carb diet can actually increase muscle mass even if weightlifting isn’t involved.

7) Myth: Low-carb diets are a short-term solution. Here’s the bottom line: If you follow our dietary advice, you’re most likely already on a relatively lower-carb diet. It’s very difficult to eat clean and improve your physique while still consuming massive amounts of chips and cookies. Those of you who eat clean and love to train already know this way of eating isn’t a quick fix, it’s a lifestyle. Once you commit to it, you’ll experience all the benefits we’ve discussed: healthier arteries, increased strength and muscle mass, and a leaner physique. And that’s no myth.

Low Carb Lunch



Low-Carb, Corrected Diet

 


Sunday, May 14, 2017

4 Recipes For a Refreshing Twist on Your Protein Shakes
Try these four recipes for a refreshing twist on your protein shakes.

4 Recipes For a Refreshing Twist on Your Protein Shakes


BERRY ALERT

 

Berry Alert Protein Shake Recipe

 

WHEN: Morning
NUTRITION FACTS: 318 calories, 40 g protein, 35 g carbs, 2 g fat

BLEND
½ cup frozen mixed berries (blueberries, raspberries, strawberries)
1 packet instant regular oatmeal
1 scoop strawberry whey protein isolate
½ cup fat-free vanilla yogurt
½-1 cup water

TIP: For a change of pace, swap the oatmeal for shredded wheat bran. It’s an excellent source of
whole grain and fiber, and a great slow-burning carb.


Fat-Free Yogurt
Besides the obvious health-boosting benefits of protein and calcium, this dairy food does your body good in
other ways. It contains more calcium than milk, and has been found to help maximize fat loss — especially
around the waistline — and minimize muscle loss. Yogurt is also a good source of glutamine, an important
amino acid that helps you lose fat.


Oatmeal
The carbs in oatmeal are slow-digesting and won’t boost insulin levels, which means you’ll stay energized
lo
nger without interfering with fat-burning.


Whey Isolate
Whey protein isolate contains more protein, and less fat and lactose per serving than regular whey. It
breaks down fast and releases amino acids into the bloodstream. That’s why we always recommend it
when your muscles are most desperate for protein, like first thing in the morning. Plus, research shows
that whey reduces hunger so you eat less throughout the day, making fat loss easier.


Mixed BerriesRed berries like raspberries are extremely fibrous, low in calories and chock-full of bone-building vitamin
K. The pectin found in blackberries helps keep blood-sugar levels on an even keel. Blueberries are great
for shedding fat because they contain pterostilbene, a compound that helps the body break down fat and
cholesterol.



PIÑA COLADA PUNCH


Pina Colada Punch Protein Shake


WHEN: Preworkout
NUTRITION FACTS: 260 calories, 28 g protein, 32 g carbs, 4 g fat

BLEND
1 small banana
¼ cup chopped pineapple
1 cup unsweetened vanilla almond milk
½ scoop vanilla whey protein isolate
½ scoop vanilla soy protein isolate Ice
¼ cup chopped pineapple
1 cup unsweetened vanilla almond milk
½ scoop vanilla whey protein isolate
½ scoop vanilla soy protein isolate Ice


Pineapple
Pineapple contains bromelain, a proteolytic enzyme that helps your body digest protein. This is important
because it can prevent bloating and indigestion before and during your workout, and assists in protein
utilization. Meanwhile, the potassium will help stave off muscle cramps.


Banana
Bananas are an ideal preworkout fruit because they contain fructose and glucose to give both an instant
and sustained energy boost. (Fructose is low-glycemic, which the body consumes slowly.) They’re also
easy to digest, and full of potassium and vitamin C, which are vital for proper muscle function. Plus,
potassium can boost your metabolism.


Soy Isolate
Like whey, soy is a fast-digesting protein that’s ideal around workouts because it gives you more energy to
train and enhances recovery afterward. Studies also show that soy amplifies nitric-oxide (NO) levels. NO
widens blood vessels, allowing more blood and the nutrients it carries to reach your muscles. Research
even shows that soy boosts growth-hormone levels. This anabolic hormone is critical for women around
workouts to boost size and strength gains since testosterone isn’t in abundant supply.


Whey Isolate
Intense workouts wreak havoc on your muscles, and they need protein to heal and grow. Whey isolate is
the fastest way to get a heap of protein to your muscle fibers, and drinking it preworkout ensures it’s there
when your muscles need it for energy and to prevent breakdown.


Almond Milk
Almonds usually make the list of nature’s healthiest foods, and for good reason: They’re rich in
magnesium, manganese, selenium, and vitamins D and E. Almond milk is also low in fat and lactose-free,
making it a great alternative to cow’s milk.



CHOCOLATE-APPLE CRUNCH


Chocolate Apple Crunch Protein Shake Recipe


WHEN: Morning or Preworkout
NUTRITION FACTS: 380 calories, 35 g protein, 55 g carbs, 3 g fat


BLEND
½ cup chopped frozen apple
½ cup low-fat granola
1 scoop chocolate whey protein isolate
1 cup water Ice

TIP: Preworkout, consider replacing half the whey with soy protein isolate.


Whey Isolate
Topping off your morning shake with I whey protein isolate is the quickest way I to replenish muscle
protein and fend off catabolism. Used preworkout, it provides amino acids to build muscle.


Apple
Aside from being a good slow-digesting carb, apples are full of antioxidants. They also contain
polyphenols, which have been found to increase endurance and strength and even promote fat loss,
especially around the midsection.


Granola
For all its popularity, granola may be one of the most controversial breakfast foods. The cereal is made
from rolled oats and nuts, and is coated with honey. Rolled oats provide fiber, which enhances digestion,
and honey provides carbs to restock glycogen levels. So the sugar gives you an instant lift and the complex
carbs provide sustained energy.


AVOCADO AVALANCHE


Avocado Avalanche Smoothie Recipe


WHEN: Bedtime
NUTRITION FACTS: 273 calories, 26 g protein, 9 g carbs, 16 g fat

BLEND
I½ ripe avocados
1 scoop vanilla casein protein powder
1 packet Splenda (optional) Ice


Casein Protein
Casein is an excellent source of high-quality protein. Because it digests slower than whey, studies show it
minimizes the body’s tendency to ravage your muscles for fuel while you sleep.


Avocado
The fat in avocados is primarily the healthy monounsaturated variety, which is less likely to be stored as
bodyfat. Avocados also contain mannoheptulose, a sugar that actually blunts insulin release (to keep fat
storage at bay and fat-burning turned up) and enhances calcium absorption.


RELATED: Healthy Smoothies for Weight Loss

Tuesday, May 09, 2017

Bigger Bum Exercises - 4 Butt Building Moves Guaranteed To Work
It may be true that having a big butt can cause low self-confidence, but on the other hand, having a tiny one can often have the same effect. If you're unhappy about your barely there bottom, there are bigger bum exercises you can do. And what's great about them is you can do them right in the comfort of your home! Here are 4 butt building moves that are guaranteed to work.

Bigger Bum Exercises - 4 Butt Building Moves Guaranteed To Work


SQUATS
Squats are one of the best exercises to strengthen and condition your overall body. When this move is done, all major muscle groups are stimulated. And because so many large muscle groups are being worked, squats are a very effective way of burning calories and building muscle. Not only will it improve the shape and appearance of your butt, hips and thighs, it also increases strength and flexibility in your lower back while strengthening your heart and lungs.




STEP UPS
Another great exercise to build up your glutes is step ups. This is done by placing one foot on a step or platform and pushing through your heel to lift your body up. Keep in mind, you'll have to use a step that's high enough. If you're a beginner, you may need to work up to a higher step, but in order for this move to be effective, you want a height where your knee is at approximately a 90 degree angle.

LUNGES
Lunges are a challenging exercise because they simultaneously work various muscles. Bigger bum exercises such as the lunge will activate the glutes, hamstrings, quads and calves. This move is one of the best moves for targeting the butt muscles. It's simple to master and has minimal risks. It should however, be avoided if it aggravates any knee problems.



RELATED: Lunge Squat Combo



BUTT BRIDGES
Bridges are a simple but very effective exercise for toning the buttocks. Do it right and it won't be long till you start to feel it. Simply begin by lying on the floor with your feet flat and your knees bent. Tighten your stomach and while keeping your back neutral, push through your heels and raise your butt off the floor. Squeeze and hold for a couple seconds and return to your starting position.

Bridges are a simple but very effective exercise for toning the buttocks


If you weren't born with one to begin with, a larger butt can be gained through exercise. With these bigger bum exercises, you can get your confidence up and soaring in no time!

RELATED: Inner Thigh Exercises At Home - 10-Minute Tone Up Equipment-Free Workout


Article Source: http://EzineArticles.com/expert/Suzanna_Du/398961

Wednesday, April 05, 2017

Fitness Equipment - How Often Should You Be Changing Your Running Shoes?
When most people think of workout "gear", it is relatively simple and straightforward. You need...
  • workout clothes.
  • a pair of running shoes.
  • a water bottle.
  • headphones.
  • a music player.

How Often Should You Be Changing Your Running Shoes


Sounds simple enough right? When it comes to running shoes, though, you need to remember you need to get good quality shoes built for the type of activity you are doing. Plus you need to ensure you are changing your shoes often enough, so they are providing the cushioning and support you need.

How often should you be changing your running shoes? Let us go over a few things, so you are aware of the best time to switch to a new pair...

1. Your Running Mileage. 

The biggest factor determining your running shoe lifespan is how many miles you have traveled. Consider the average pair of running shoes should give you around 300 to 500 miles worth, this can give you a relatively good indication of how long you can go. If you are running an average of 20 miles a week, this should amount to around 15 to 25 week's worth of usage.

Keeping track of your miles, both those run and walked, is important so you know when your time is up with that pair of running shoes. If you are doing most of these miles on the treadmill, your shoes may look brand new, but keep in mind the padding in them may be anything but new!

2. Your Body Weight. 

The next factor to think about is your body weight. Generally speaking, the heavier you are, the faster your shoes will wear out. There will be more stress coming down with each step you take, mostly wearing out the padding as you run.

If you are over 150 pounds, you might only get the 300-mile mark with your shoes, while if you are under 150 pounds, you may be closer to the 500-mile mark.

You will need to judge for yourself how your shoes are feeling as you run in them day after day. If you start noticing sore and achy joints, this is a good sign it may be time to change those shoes for a new pair.

Having a good pair of running shoes is vital to your success


3. Where Are You Running? Finally, think about where you are running. 

Are you running primarily in open areas or are you running in forests and off-road trails? If it is essentially flat ground running you are doing; you may get a little more life out of your shoes compared to if you are running on terrain not as even. The support and stabilization of your shoe will be tested more in those scenarios, thus leading to faster wear and tear.

Keep these points in mind as you go about your workout sessions. Having a good pair of running shoes is vital to your success, so it is essential you do not overlook this critical element.


RELATED: Running Tips For Losing Weight Fast


For nearly 25 years, Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142

Tuesday, March 14, 2017

How To Work Lower Abs - 5 Exercises That Will Get You Started
If you have been working for any amount of time on your abs, there is a good chance, that you have looked at how to work your lower abs. The lower part of your abdominal can be worked as effectively as any other part of your body, as long as you do the right exercises to isolate them.

How To Work Lower Abs


Here are 5 exercises you can take home that will do the trick!

1. Captain's chair

Stand up straight on the chair with your back pressed against the pad, grip the handhold, then contracts your abs and raise your legs while lifting your knees toward your chest.

While you do this, make sure you don't arch your back.

2. The bicycle abs exercise

The bicycle abs exercise


Lie flat on the floor, put your hands beside your head and bring your knees up to a 45 degree angle more or less then start pedaling like if you were on a bicycle.

3. Reverse crunch

The best way to do this is to first lay your back on the floor and place your hands on the floor along your body. Then flex your knees and slowly raise them towards your head while crunching your abs. Make sure to put all the effort into your abs and not your head, sometime people seem to be forcing more with their head then with their abs.


4. Lying leg raisers

Again here you want to lie flat on your back, but this time you want to have your hands underneath your bottom so you have a better balance and support. Once installed, squeeze your abs and lift your legs straight up and lower them down without touching the floor. Hold it for 2 seconds and repeat it.

5. Side turns

Lie your back on the floor with your feet up in the air. It okay if your legs are straight or slightly bent, what's important is that both your arms must be extended on the side with your hands touching the floor. Once you're in that position, slowly start swinging your pelvis and legs on with your feet together on one side, and as soon as you feel that your hand is lifting and not touching the floor, swing back to the other side.

RELATED: Lower Abdominal Workouts For Women


Article Source: http://EzineArticles.com/expert/Patrick_Mercer/795140

Sunday, March 05, 2017

The Best Time Of The Day For A Green Smoothie
Juicing and blending - the terms are often used interchangeably, but there is striking difference between the two. The difference is in the manner in which each is made. When fruits and vegetables are juiced, the liquid is extracted and the indigestible fiber is discarded, however when fruits and vegetables are blended to make a smoothie, they are served with the fibrous material.



This basic difference is the reason why juices can be had at any time during the day but smoothies cannot. Green smoothies with all their fibrous material are harder to digest. Hence, nutritionists and health experts advise against having one later in the day. The best time is also determined on the basis of how you have it - as a substitute for a meal or combined with a whole meal.

Morning - The Best Time

A green smoothie for breakfast is seen as the best option. There are several reasons for it. First, an empty stomach ensures better absorption of nutrients and minerals packed in the veggie-fruity blend. Second, as they take longer time to digest, they keep you felling full for a longer period of time and prevent binge eating. Green smoothies are not high in calories but are a dense energy source. Thus, it is a great way to break the morning fast and keeps energy levels from dipping.

A Good Substitute for Lunch

A green smoothie is a healthy replacement for a lunch meal, particularly when you are at work. Lunch breaks tend to be very short and there's no time to eat a proper meal in peace. People either opt for frozen packaged foods gorge on fast food available at the cafeteria. This is where you can have a green smoothie. You can finish it soon. Not only this, it is convenient to carry to work. Besides, small-size portable blenders allow one to make a fresh blend of fruits and vegetables in a minute. Make sure you have a glass big enough - 32 oz or a litre as it is necessary to provide your body with an adequate amount of calories.

After a Workout

A workout - a hard, laborious one - literally whets your appetite. As the body is depleted of energy, it craves for food. Many drink protein shakes and artificially sweetened juices after an exercise session. Instead, you can prepare and have a green smoothie after a workout session. As the heart rate is already elevated, the body will break down foods faster to convert food into energy for the body.

When you start drinking green smoothies, don't go overboard with them. If you have a smoothie for breakfast, do not have one for lunch and dinner too because it has been touted as a healthy alternative. The body requires all the food groups in a balanced amount and going on all-smoothie diet is as good as a crash or fad diet that starves the body. As far as dinner time is concerned, though we wouldn't recommend it, you can have a tall glass of green smoothie instead of your meal.


For more information on recipes and cooking tips visit http://www.kitchenlivingreviews.com/. These cooking tips for pressure cookers will help in your daily cooking in the kitchen.

Article Source: http://EzineArticles.com/expert/Hannah_Homess/1813942

Friday, February 17, 2017

Best Chest Workout for Women
Most women tend to complain that they don't have enough upper body strength, because they fear that doing chest exercises will make their shoulders too broad. The truth is that proper chest exercises don't make a woman's shoulders broad. Actually, chest exercises are some of the best workout routines that can help women tighten and lift up their breast, and strengthen their shoulder muscles. Below, I have outlined four chest exercises for women.

Best Chest Workout for Women


Push Up

- Lay on the floor
- Keep your legs straight and bend your arms
- Keep your palms facing down, close to your chest
- Lift your body from the floor by straightening your arms
- Your knees should also be off the floor
- Keep your back and neck straight
- Hold this position for two to three seconds
- Lower your body by bending your arms
- Avoid touching the floor with your chest
- Hold this position for two to three seconds
- Repeat this movement 5 to 10 times

Push Up on Swiss Ball

- Lay on the floor with the Swiss ball sitting by your feet
- Lift one leg and place it atop the Swiss ball
- With the strength of your arms, lift up the second leg and place it on the ball
- Keep your legs, back, and neck straight
- Bring your body down by bending your elbows
- Lift your body back up using only the strength of your arms
- Repeat this movement 3 to 5 times


Ball Chest Fly

Ball Chest Fly Exercise


- Pick up a pair of dumbbells
- Sit on a Swiss ball
- Slide down slightly, with your back resting on the Swiss ball
- Raise your hips and bend your knees
- Position the dumbbells on each side of your chest
- Lift the dumbbells up vertically, and fully extend your arms
- Hold this position for one to two seconds
- Bring the dumbbells back down by chest level
- Hold this position for a couple of seconds
- Repeat this movement 5 to 10 times

Resistance Band Chest Press

Resistance Band Chest Press


- Attach the resistance band on a closed door or window
- Stand straight with one leg in front of the other
- Bend the leg in front of you slightly to stabilize your foothold
- Stick your chest out and look forward
- Bring the resistance band from behind you
- Pull the resistance band until your arms are fully stretched horizontally
- Hold the band in this position for one to two seconds
- Bring your elbows back to chest level
- Hold the resistance band in this position for a couple of seconds
- Repeat this movement 5 to 10 times

There you have it! Try to incorporate these chest exercises in your daily routines, while you do your strength training workout. Your upper body will benefit tremendously from these chest workouts.




Kodjo Hounnake is a home fitness enthusiast who believes the average person can get and remain in great shape right at home. You do not need expensive gym equipment to achieve the body of your dreams. Your body weight is sufficient enough. See the hundreds of home workout videos on my fitness blog at http://Kodjoworkout.com

Article Source: http://EzineArticles.com/expert/Kodjo_Hounnake/403355

Friday, February 10, 2017

What You Should Eat After Your Workout - Post Workout Nutrition
You just finished a super tough workout at the gym and your starving! Its time to head home and grab something to eat, but what's the best thing to eat post workout? Your post-workout nutrition and meal is one of the most important meals of the day, what you eat here can either make or break your fitness goals.

Post Workout Nutrition


The two important things to keep in mind when you are planning to eat after a workout: 1) When you eat and 2) WHAT you eat. These two things together, if done the right way, will help you build muscle and lose fat.

1) When Should I Eat After my Workout?

The first meal after a workout should be eaten at least 30 to 60 minutes after your workout. If you wait any longer to have your post workout meal, your body will start to store the food as fat instead of going immediately into the muscle.

The timing of this meal determines how effectively the nutrients will be absorbed directly into the muscle. The less time you wait the faster the nutrients are absorb and the glycogen in your body is restored.

The longer you wait to eat after a workout, you begin to starve your muscles and the effects of your workout become less.

2) What should I Eat After my Workout?

Each meal after a workout needs to consist of both protein and carbohydrates. Your fitness goals are, will determine the proportion of each of these components. For example, if you want to lose weight, you will need to have more protein than carbohydrates, to make sure that you are building muscle and losing fat.

The one thing you want to stay away from is fat. Healthy fats are a great source of nutrition, however, when it comes to post workout nutrition, fats do not help you. Instead, fats slow down the digestion process, which in turns, slows down the absorption of nutrients into the muscles.

grilled chicken breast with brown rice


Some great examples of post workout meals include: a whey protein shake with some fruit - either mixed quickly in a shaker cup or mixed in a blender, grilled chicken breast with some brown rice, or egg whites with oatmeal.

Remember, that what you eat after your workout is one of the most important factors in helping you reach your fitness goals and get the flat abs you've always wanted.

Article Source: http://EzineArticles.com/expert/Melissa_Wall/16604

Monday, February 06, 2017

Top 5 Exercises for Every Mom
Moms are constantly bending, twisting, and lifting to move kids and carry babies. As kids get heavier and more squirmy, the likelihood of getting a back injury from caring for them increases. To prevent injury and excess fatigue it is a great idea for moms to have a routine that is specific fitness for women. For all women with young kids strong core muscles are imperative to injury prevention. The core muscles include the rectus abdominus, external and internal obliques, transverse abdominus, quadratus lumborm, lumbar erector spinae, and gluteals... put simply, your tummy, back, and butt muscles.

Top 5 Exercises for Every Mom


#1: Planks

The BEST exercise to increase total core strength safely and effectively is a plank. Planks are a simple exercise for women and can be done virtually anywhere. They are a very safe, and can even be done during late pregnancy. Planks are done for time, so it is very easy to see increases in strength... and better yet, strength improves quickly! Once you can complete 3 sets of 1 minute planks in perfect form, there are countless ways to make them more challenging and fun.

Here is what to do...

Lay on the floor on your tummy, plant elbows firmly and directly below shoulders, plant toes firmly on the floor, contract your core muscles to lift your body off the floor- start your timer. You should be in a perfectly straight line from your ankles to your head, try to keep your neck relaxed, and draw your shoulder blades down your back. Hold this form as long as you can, the second your butt sags or raises STOP-- and stop your timer. Try to complete 3 sets of 30-60 second planks at least four days a week. Remember your goal is to reach 3 sets of 1 minute planks... You will improve very quickly with this exercise, so keep pushing your time up gradually!

#2: Rows

One of the best exercises for women to improve posture is rows. There are many variations of rows that can be done at home or at the gym including upright rows, compound rows, and bent-over rows. The rowing motion targets the rhomboid major and minor muscles that are responsible for keeping the shoulder blades (scapulae) retracted which keeps the upper back from rounding. Maintaining strength in these muscles is very important for moms, especially those with babies. Breastfeeding and cradling a baby both encourage shoulder rounding which can lead to back pain, shoulder pain, and neck pain. Rows are the best exercise to strengthen the back and combat shoulder rounding in a balanced way. All women's fitness routines, regardless of their 'mommy status', should include rows to maintain strength of important posture muscles, decrease the likelihood of neck pain, and prevent unsightly humps in the upper back.


Here is what to do...

Complete 3 sets of 12-18 reps of a row exercise, two or three days per week. To determine the appropriate weight for yourself remember that the last 3-5 reps should be difficult to complete in each set... start at a lower weight, and raise it until you find the right weight. (Many women underestimate their strength, make sure to push yourself a bit, you will not see any strength gains if the weight is too light!) If you are including upright rows, or compound rows here are a few very important tips for injury prevention: for perfect form- try to pull your shoulder blades down and back into your back pockets, do not lean back more than 15 degrees, and never strain to finish a set.

#3: Bicep Curl & Press

It's no surprise to many mamas out there, but you need very strong arms to be carting kids around all day. One of the best ways to ensure safety for yourself and your kids while lifting them is to make sure you are strong enough to do it! The motion of lifting babies or children up off the ground involves many muscle groups, a few that need to be strengthened in most women are the biceps and the deltoids. Combining the movement of a bicep curl with an overhead press is the best way to strengthen the arms for the motion of lifting kids. Combo moves are great to add to a women's fitness routine because they are more complicated movements for the body to complete and result in increased heart rate and calorie burn.


Here is what to do...

Complete 3 sets of 12-18 reps of biceps curl & press, two or three days per week. (To determine the appropriate weight for yourself remember that the last 3-5 reps should be difficult to complete in each set... start at a lower weight, and raise it until you find the right weight.)

Find a set of dumbbells that you can complete a few reps of overhead presses with. Stand with your feet shoulder width apart, hold dumbbells in both hands with palms facing forward, tighten your core, complete biceps curls by moving your forearm until your hands are near your shoulders, then rotate weights so that palms face forward again, and compete an overhead press by pushing weights up over your head until arms are straight, slowly lower weights to the starting position, and repeat.

#4: Squats

Toned buns are on the to-do list for many women and need to be moved to the top of the list for many mamas! Strong butt muscles are essential for performing daily tasks safely such as lifting kids, carrying groceries, climbing stairs, moving furniture, etc. Women's fitness routines should include lifts to target these muscles. Most people are familiar with the popular lifting mantra "lift with your legs", but many people have no idea how actually do it! The saying is a bit of a misnomer, in actuality, you lift with your butt and your legs. Think about the example of standing and lifting a child up on to your hip, there is a correct and an incorrect way to do it...

Incorrect: bend forward from the waist, grab the child, use your back to pull your upper body back to an upright position.

Correct: squat down so you are closer to the ground, grab the child, use your legs to push your body up to a standing position.

This simple mistake is the cause of countless at-home injuries everyday. The incorrect way uses mainly low back muscles and forces your low back into weighted extension that is very bad for your back (*remember this is a chiropractor writing this article! ) The correct way of lifting puts most of the weight on the butt and legs, for most women these are the strongest muscles of the body! Why not let them do all the work? Whether you are carrying kids, moving boxes or furniture, or hauling groceries it is imperative that you have correct lifting form EVERY TIME!

The best way to strengthen the lower body muscles used for lifting kids, etc. is squats. Squats mimic the movements of proper lifting form so they are a perfect choice to add to a women's exercise regimen. They target the gluteus maximus, but still work the smaller, deeper gluteal muscles too. Squats are easy fitness for women because they can be done anywhere!


Here is what to do...

Complete 3 sets of 20-25 squats two or three days per week. Add hand weights as your three sets get too easy.

Stand with your feet slightly wider than shoulder width (like 1-2"), point your toes forward, keep your chest up and find a point in front of you to focus on, begin squatting down by pushing your butt back and bending your knees at the same time, the goal is to get your thighs parallel to the ground, then use your muscles to push you back up to standing position.

INJURY PREVENTION TIPS: Visualization- think about sitting down in a chair that is a bit too far behind you, so you really have to stick your butt out to prevent falling. You should ALWAYS BE ABLE TO SEE YOUR TOES, if not you are doing it wrong! Keep all of your weight on your heels. Keep your core tight to protect your lower back.

#5: Intervals

Fitness for women gets complicated when those ladies are moms too. Moms are always running out of time to get things done, especially things for themselves. Mamas must remember that taking care of your body will directly benefit your children. They will model what you do, if you make exercise a priority for yourself, you are much more likely to raise healthy, active children. So, no Mommy Guilt OK? Even for avid gym mamas, getting more than 30 minutes in is challenging at times. Moms need a cardio workout that will maximize the time they have to dedicate. This is why we recommend interval training for every mom! Intervals provide an amazing workout in a short amount of time and can be modified for any fitness level. They consist of varying speeds to challenge your system, but also provide a recovery period so you don't burn out. Interval training challenges the cardiovascular system to increase lung capacity, improve the function of the heart, burn calories, and more. Not to mention give you some killer tone in your legs! You can complete an interval workout on a treadmill, on the trail, or just around your neighborhood. Perfect for beginners as well as those with fitness experience.

Stretching


Here is what to do...

There are countless ways to do an interval workout, this is only one example... stay connected with us, there will be more to come!

If you are a beginner: Choose a walking pace that is comfortable, but pushing you a bit, complete a proper 5 minute warm up at this pace then some dynamic stretching. Start your timer and increase your speed to a slow jog for 2 minutes. Then slow to your walking pace for 1 minute to recover. Continue to repeat for 7-10 sets (21-30min.).

If you are experienced: Choose a jogging pace that is comfortable, but pushing you a bit, complete a proper 5 minute warm up at this pace then some dynamic stretching. Start your timer and increase your speed to a fast jog/slow sprint for 2 minutes (a pace that will push you). Then slow your run to a jog for 1 minute to recover. Continue to repeat for 10 sets (30 min.).


Article Source: https://EzineArticles.com/expert/Haley_S_Harvey/1510469

Sunday, February 05, 2017

Maximize Fat Loss in 7 Days Without Scary Tricks and Gimmicks
I am going to share great tips on how you can maximize fat loss in 7 days without the need for gimmicks and tricks which can often times be ineffective and unhealthy. If you want to get the most from your diet and exercise efforts so you can get the most weight loss over the next 7 days then I encourage you to take just a couple of minutes right now to read this article.

Maximize Fat Loss in 7 Days Without Scary Tricks and Gimmicks


Fat Loss In 7 Days

1. Maximize fat loss from your exercise.

By varying your intensity during your workout you give your fat-burning metabolism a boost and this can stay elevated for more than 24 hours.

Try this workout. Warm up at a moderate pace for 5 minutes and then in one minute intervals increase your pace. Do this until you feel you are giving a 9 or 10 effort on a scale of 10 and back down. Repeat this cycle after you catch your breath a few more times.

2. Maximize fat burning by using nutritional timing.

By timing when you eat carbohydrates you train your body to become more efficient at burning body fat.

Try this timing schedule. Eat whole grain carbohydrates in the morning and at lunch and then avoid these foods in the afternoon and evening. When carbs are not available in your diet your body cannot use them for energy so it must turn to the alternative which is body fat. By doing this for 7 days your body becomes more and more efficient at converting body fat to energy and you actually prime your body for weight loss success.

These tips will challenge you but they will also give you the maximum fat loss in 7 days which is what you are after, give them a try, you will love the results.


Article Source: http://EzineArticles.com/expert/Dr._Becky_Gillaspy/94433

Saturday, February 04, 2017

Best Leg Workouts at Home With No Equipment
By reading this article, I assume you must be looking for the best leg workouts at home without any special equipment. Most times we fail to get going with exercising just because we think and feel we don't have the right equipment.

Best Leg Workouts at Home With No Equipment


There are many reasons why you may not have the equipment. Maybe you don't have enough space in the house, maybe what you need is beyond your budget, or you're always on the move and you can't keep moving the equipment.

So what do you do when you can't have the equipment? Quit and forget about working out?

If you are looking for the best leg workouts at home that don't need any extra equipment, then you are in the right place.

Advantages of leg workouts

Before we start with the best leg workouts, it is important to know that leg workouts improve your mental strength. It takes a lot for one to kick start leg workouts because it takes lots of energy both mentally and physically.

Additionally, the best leg workouts also help you build a bigger upper body. This is because while performing heavy squats, the chest muscles are tensed up. So -leg workouts are not just necessarily to help develop the leg muscles but also other body muscles. It will also greatly improve your overall balance.

The best leg workouts to do at home:

The Squat

Best Leg Workouts at Home - The Squat


The squat is basically a must in any body building exercise, and one of the best leg workouts. It is essential because it works on more body muscles than any other body movement.

Squats are a great way you can improve your flexibility. Remember, having a highly flexible body helps to greatly reduce any injury risks while performing other workouts.

Most of the effective squats will usually require you to have some weight. The squat jump is a cool one that doesn't need any weights. To effectively achieve this, make sure your feet are hip-wide, jump high, then again after a second or so. As you jump, make sure it is as high as possible.

The reason why this workout is so effective is because not only are your core muscles activated, but also all of your lower body muscles. If you are to look for just one exercise out of the best leg workouts, then squats are the ones to pick.

The Scissor Box Jump

The Scissor Box Jump


The Scissor box jump is one of the best leg workouts to help you get faster and even stronger. To perform this, you will need a bench or a hard box. You can also make use of the first step on your staircase if you have nothing to work with.

To execute the scissor box jump, allow one leg to be on the bench, hard box or staircase, then jump. While in mid air, switch your legs so that the one that was on the higher object goes down to the floor and the one that was on the floor goes up.

It is advised to pause for about a second before redoing the process. Again, make sure you jump as high as possible.

While the scissor box jump leg work is great for developing leg muscles, it also helps to exercise the lower body. Additionally, it is a great workout for burning fats.

Hip raise with single leg


Leg Workouts for Women: The hip raise with a single leg is perceived to be for women by many people but it is a good exercise for both men and women. The great thing about the hip raise with a single leg workout is that in addition to working on your legs, your abs, core, and gluts also get to be exercised.

To perform the hip raise with a single leg exercise, lie down on your back with your arms slightly away from your body. Keep one leg straight on the floor, while the other knee is bent and feet on the floor.

Now, raise the straight leg up until your thigh is in the air. Then go further to raise your hips until your lower back is also in the air. This will exercise your lower back and keep it fit.

At that point, hold for a moment, then return to original position and switch legs.

The Side lunge

Best Leg Workouts at Home - The Side Lunge


The side lunge is a little unique because it exercises the legs, thighs, and gluts; but in a slightly different manner.

The right way to perform the side lunge is to place your feet about a meter apart. While keeping your left leg straight, move backward towards the right side. While lowering your body, slowly and gently bend your right knee. Continue lowering your body until your thigh is straight and parallel to the floor.

Hold for about 2 seconds, and then gently move back to the starting position. Now switch and move to the opposite side. While doing this, remember to always have your feet flat on the floor.

One of the advantages of the side lunge workout is that your core stability is increased. In addition to that, your hip flexure flexibility is also improved.

Another great positive is the ability for the exercise to de-load your spine. De-loading the spine is when load, weight or stress is taken off the spinal. Allowing the spinal to relax. This is helpful because most of the workouts exert pressure on the spine.

Lastly, since you exercise one side of your body at a time, the side lunge immensely contributes to having a great body balance.

Because of the tremendous benefits of the side lunge, it is slightly complex. Even though it looks otherwise. Ideally, you are supposed to maintain your torso upright while having your pelvic poorly positioned.

Conclusion

When you ask people how often they do legs workouts at home, most will say they already run or jog a lot. Well... that is great but believe it or not, you won't be able to achieve the highest level of results doing that. If you are looking to work on your leg muscles, you better go for the best leg workouts.

Do you do leg workouts at home? What are your best leg workouts? How often do you workout? Are there any challenges you face? Let us know your best leg workouts at home in the comments below.


Article Source: http://EzineArticles.com/expert/Ross_Pala/2079197

Tuesday, January 31, 2017

How to Design Your Own Kettlebell Workout
Designing your own kettlebell workout can be fun and easy, as long as you follow certain rules and standards. And in order to do that, you need to learn a few things before creating one for yourself. Luckily for you, this article will provide you with the right equipment for creating a kettlebell workout program that will fit your schedule and your needs. So keep on reading until the end, and start designing your own workout right away!

How to Design Your Own Kettlebell Workout


The Basics Components of A Workout Program

A good exercise program is composed of three simple types of movements: the pulls, the pushes, and the lower body. And each of these movements comprises various exercises that will give you several choices for making your workout more challenging and effective.

The Pulls

The pulls are movements that will require you to pull the weight towards your body from any direction - either from below, in front, or above your head. And examples of these exercises are the pull ups and rows.

This type of movement will stimulate primarily your biceps, deltoids, shoulder muscles, and lats, along with other minor muscles located on your back.

The Pushes

The pushing exercises are any movement that allow you to push the weight (e.g. kettlebell) in any direction - either upward, forward, or downward. Good examples are the alternating floor press, the renegade push up, and the kettlebell Arnold press.

This particular movement will stimulate primarily your pectoral muscles, triceps, and shoulders, along with other minor muscles located on your upper body.

The Lower Body

The lower body exercises are basically (obviously) any exercise that will stimulate the muscles of your legs, such as the glutes, quads, hamstring, and calves. One amazing feature of performing lower body exercises is the stimulation of your core muscles. Simply lifting a heavy kettlebell from the ground (i.e. preparing for a KB deadlift) will activate the muscles of your core so that your body will be capable to handle the weight, and prevent the heavy load from breaking your spine.

Examples of lower body exercises are: the goblet squat, deadlift, and lunges.

How To Design Your Workout Based On These Components

Before you design your own program, take a look first at this list of exercises. Make sure to be familiar with them because you'll be using them to formulate your own routines.

Kettlebell Workout Pushes


Pushes
  • One-Arm Kettlebell Press
  • Alternating Floor Press
  • Leg-Over Floor Press
  • One-Arm Kettlebell Floor Press
  • Renegade Push-Up
  • Bridge Press
  • One-Arm Kettlebell Push-Up
  • Kettlebell Military Press
  • Kettlebell Arnold Press
  • One-Arm Push Press

Kettlebell Windmill


Pulls
  • Double Kettlebell High Pull
  • Alternating Kettlebell Row
  • Kettlebell Bent-Over Row
  • Renegade Row
  • Kettlebell Windmill
  • Two-Hand Kettlebell Swing
  • Kettlebell Deadlift
  • One-Arm Kettlebell Clean
  • Single-Leg Kettlebell Deadlift
  • One-Arm Kettlebell Swing

Goblet Lunge


Lower Body
  • Kettlebell Goblet Squat
  • Goblet Lunge
  • Goblet Side Lunge
  • Kettlebell Deadlift
  • Goblet Lateral Step-Up
  • Goblet Walking Lunge
  • Goblet Squat with Pulse
  • One-Arm Kettlebell Swing
  • Two-Hand Kettlebell Swing
  • Single-Leg Kettlebell Deadlift

After getting acquainted with them, you're now ready to create your own program.

Step #1

Choose first how many days you want to train in a week. This may alter depending upon your goals, schedule, and willingness to train. No matter how many days you want to exercise, always stick to 2-4 days a week of workout sessions. This will help your body recover from each workout.

Important: Always put a rest day in between your workout session, do not perform a heavy workout in 2 consecutive days. This won't help your body recover from muscular damage!

Step #2

After choosing which days you want to train, then it's time for you to choose among the exercises listed on the table above.

Remember to use the three (3) basic components of a good workout - the pulling, pushing, and lower body exercises. So with that formula in mind, this is how the structure of your program should look like:

DAY 1 - MONDAY

A - Kettlebell Bent Over Row (Pulling)

B - One-Arm Kettlebell Military Press (Pushing)

C - Double Kettlebell Front Squat (Lower Body)

DAY 2 - TUESDAY

A - Alternating Floor Press (Pulling)

B - One-Arm Kettlebell Jerk (Pushing)

C - Kettlebell Goblet Squat (Lower Body)

And so on... depending on how many times you decide to workout each week.

Step #3

The next step is to decide how many repetitions, sets, and weight you should be using.

Repetitions and Sets

The basic numbers to use are: 12x5, 10x5, 6x5, or 5x5, that is, 12 repetitions for 5 sets, 10 reps for 5 sets, 6 reps for 5 sets, or 5 repetitions for 5 sets.

You can alternate any configuration you want as long as you don't use the same formula in two consecutive workouts.

For example:

Day 1 - 10x5

Day 2 - 6x5

Day 3 - 10x5

Day 4 - 12x4

A good rule of thumb is to use a fairly heavy weight. In order to know the exact number, you can perform an exercise using a kettlebell heavy enough that will slow you down during the 9-10th rep (if you use the 10x5 configuration), or 4-6th rep (if you use the 5x5 or 6x5 configuration).

This method is very important because it will stimulate the right amount of muscle fibers, and induce muscle damage (it might sound bad, but it's a good thing if kept within the appropriate range). Once you induce muscle damage, then muscle toning and fat loss will immediately follow depending upon your diet and workout frequency.

Rest Periods

As for rest periods, 20-60 seconds should be the range. However, if you decide to create a fat loss routine, then 20-30 seconds rest is the maximum. Because the lower the number, the more fat you burn.

Step #4

Choose to perform the routine either in circuit or one by one exercise.

This concept is fairly simple. Using circuits, after you perform the first set of exercise A (referring to the example workout above), move to exercise B, and perform the first set of exercise B (remember to take the 20-60 sec. rest period between each exercise). Then move to Exercise C, and do the first set of that exercise. After that, repeat the cycle until you finish the total amount of sets you chose to do for that routine.

As a quick summary, here's how to design your workout:

Step #1 - Choose how many days you want workout in a week.

Step #2 - Choose the type of exercise you want to carry on by keeping in mind to follow the pull, push, and lower body formula.

Step #3 - Choose the sets/reps, amount of weight, and rest periods you want to include (this should be depending upon your schedule).

Step #4 - Decide to perform the routine in circuits or one by one.


Article Source: http://EzineArticles.com/expert/Adam_McBenza/1494899

Thursday, January 26, 2017

Gym Motivation - Steps You Should Take When You Don't Want to Go to the Gym
Getting a gym plan is expensive and you wouldn't want to waste your money, right? Especially in this economy that we are having, every centavo saved counts. So if you are enrolled in the gym, why aren't you going? You're probably filthy rich! Correct? If you are not, and even if you are, gym motivation is a problem a lot of people are having. Regardless of monthly income, if you have a gym you need to go to, why can't you bring yourself to go there so as not waste your membership? You don't have enough gym motivation, that's why. Here's a simple list to help your butt reach the bicycle machine and your feet get to the treadmill.

Sweat Now, Shine Later!

  1. CALL A FRIEND. This is what true friends are for. To be specific, true gym friends. The moment you feel like skipping a workout, grab your phone and dial a good gym friend! And I mean pick someone you know will encourage you to go to the gym and not someone you can encourage to skip it with you! Get yourself a few encouraging gym buddies, exchange digits, and make a pack to help each other to stay focused.
  2. TELL YOUR TRAINER / COACH. In the course of friendship, your friends might tend to slack off and let you skip gym once or twice a month... then three, four, five (you know how to count, you know what's next)... well, if good gym buddies are not enough to increase your gym motivation, get your trainer or coach's attention. These people want you to stay IN THE GYM for two reasons - to make you healthy and to keep their business open. Surely they'll do everything to encourage you to visit their gym!
  3. MIRROR POWER. Sometimes all you really need to do to push yourself to go to the gym is a trip to the mirror. Look at who you'll exercise for. Ask yourself if YOU are worth the short trip to the gym. Above anything else, going to the gym will benefit you and your health. So remind yourself that you are doing this to be lean, fit, happy, and healthy. Look in the mirror long and hard and tell yourself - YOU are WORTH IT!

These steps will help you in your journey in losing weight. Keep them in mind so that next time you need a little nudge for your gym motivation, you'll know exactly what to do - call a friend, inform your trainer/coach, or look in the mirror. Keep yourself motivated and have a better and healthier life!


Article Source: http://EzineArticles.com/expert/Paul_Colin_Bright/611952

Friday, January 20, 2017

Inner Thigh Exercises At Home - 10-Minute Tone Up Equipment-Free Workout
Fell Like You Don't Have Time to Exercise?

Even a 10-minute workout a day can make a difference.
Follow this ultraspeedy circuit that will test your entire body. It can be done anywhere and will be over in no time. No more excuses!

Inner Thigh Exercises At Home - 10-Minute Tone Up Equipment-Free Workout


How to Do It

Warm up by alternating 30 seconds of star jumps with 30 seconds of jogging on the spot. Do this for two minutes to warm up your joints and get your blood pumping.

Next, tackle each of the following exercises in order, taking as little rest as you can between each move.

Make sure you do the correct number of repetitions (reps) of each and once you've done the circuit, rest for 30 seconds before starting again. After you've done three circuits, catch your breath with a few minutes of marching on the spot, before stretching your muscles to prevent soreness.

"Complete three circuits with 30 seconds' rest between each one"

1) Side Lunge to Touch
 
Works: Gluteals, inner and outer thighs and abdominals
Reps: 10, alternating legs.


Stand with your feet together and hands by your sides (a). Take a large step to your right and, as you place your right foot down, bend your right knee and push your bum back as you lower your foot to the ground. Once your right thigh is almost parallel to the floor, bend forward and touch your right shin with both hands (b), then push back up to starting position and repeat on your left leg.

2) Squat to Rotating Press
 
Works: Gluteals, thighs, shoulders and core.
Reps: 10, alternating arms.

Stand with your hands at shoulder level and feet just wider than hip-width. Squat until your thighs are almost parallel to the floor (a). As you rise, rotate your body to the right and press your left hand up, lifting your heel as you turn (b). Return to the start and repeat on the other side.

3) Turkish Get Up
 
Works: Triceps, hamstrings shoulder, core, gluteals, thighs
Reps: 5 on each side


Lie on your back with your right arm above your head and right leg bent with your foot flat on the floor (a).
Looking up at right hand, brace your abdominals and shift your weight onto left elbow, with left palm flat on the floor (b).
Keeping your body in a straight line and looking up at your right hand, raise hips high before bringing left leg under you and bending it until you're in the bottom position of a lunge (c). pause, then stand up, keeping your right arm overhead. Reverse the movement by lunging back so left arm and place your right hand on the floor, before slowly lying on the floor.

4) Plank
 
Works: Abdominals, core, back and gluteals
Reps: Hold for 30 seconds.


Lie on your front on the floor, then lift yourself onto your forearms and toes, hands clasped, elbows under shoulders.
Keep your body in a straight line from head to heels and look at the floor.

RELATED: Beginners Guide to Ab Planks


Article Source: http://EzineArticles.com/expert/David_Tittle/1081368