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The 3 Best Weight Training Options for Building Muscle Mass

Do you think that lifting heavy barbells and dumbbells is the only way to build muscle mass? Then think again. In this article you will find 3 weight training options that are proven to build muscle mass.

Add these weight training options to your bodybuilding repertoire and maximise your muscle gains.

So heavy barbells and dumbbells are taking the fun out of your muscle building workouts. You have enough motivation but weights seem to be going nowhere. What is happening you think!

The solution might be simpler than you think.

No. It does not require any $200 per hour coach to figure it out. You need a change in your bodybuilding option.

Why change works in the bodybuilding world

In one word. Homeostasis.

Homeostasis, also called adaptation or your body’s ability to adjust to any new stimulus is the biggest enemy of your muscle building gains.

When you constantly lift heavy barbells and dumbbells, the stress on the muscles, joints and nervous system compounds. Every week the stress adds and finally the body adapts.

It adapts not just to the workout routine, but to the kind of stress itself. At this point your body demands new stimulus, it wants new options to grow.

Your 3 Awesome Weight Training options to build muscle mass

The language of muscle is tension. It does not care how you provide it. Machines, dumbbells or barbells. All it perceives is tension.

With that being the constant factor there are 3 options you have to build muscle.

Each stresses the muscle-skeletal and nervous system differently and hence should be part of your muscle building toolbox.

Option One: Bodyweight Training

Before you reserve bodyweight training only to rehab, travel fitness or when you get back from layoff, let me share a secret.

Bodyweight training, also called calisthenics is becoming the next best thing in bodybuilding, flexibility training and sports.

The new body dynamics researched in calisthenics is showing us how to use it either individually or in conjunction with weight training to maximise muscle gains.

Since bodybuilders are excellent at doing push ups, pull ups and other bodyweight exercises, the best way to incorporate them is by doing single limb moves. Master one arm pull ups and single leg squats for 4-6 weeks and see how your barbell weights go up.

If you are serious bodybuilder, take time for bodyweight training. Your brain and muscles will thank the new stimulus and grow from it.

Option Two: Kettlebell Training

The latest craze for kettle bells has not gone unnoticed by intelligent bodybuilders. Although kettle bells do not provide the incremental poundage increase, they are VERY different in stimulating your nervous system and are more easy on the joints.

Mobility drills have been shown to carry over to heavy weight training easily. All this means more weights loaded and more muscle mass gained.

Option Three: Plyometric Training

Want to increase the recruitment of fast twitch muscle fibers which have highest potential for growth?

Add 2-3 week plyometric workouts to build a new muscle-brain connection that no other form of weight training can bring.

How to add newer weight training options

Heavy barbell and dumbbell training is the bread-and-butter of bodybuilding. But don’t fall to the routine.

Intelligent bodybuilders should realise the value other options bring to the table and maximise your muscle gains by adding them.

The best way to add them is by creating a 3-4 week window every 4-6 months. During this time you train exclusively with the newer form of training. At the end of 3-4 weeks, get back to your heavy barbell training.

Conclusion: Business leaders know that the biggest marketing breakthroughs come from non-business world. Bodybuilders should realise the important of adding newer options to their muscle building workouts to keep them fresh, up to date and effective.

Calisthenics, kettle bell and plyometric training are excellent for accelerated muscle training for both beginner and advanced bodybuilders alike as they stimulate your brain and muscles in unique ways to maximise muscle growth.

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The Third And Final Key For Achieving Your Lifetime Fitness Goals

The ‘BE’ Key — This is what you must BECOME in order to ensure that you take the necessary action to DO whatever it takes to get what you want to HAVE.

You already know what your goals are – The http://www.how-to-build-muscle-and-fitness.com/key-1.html — the HAVE key.

You already know what you have to DO to achieve those goals – The http://www.how-to-build-muscle-and-fitness.com/key-2.html — the DO key.

In order to make sure that you carry out the DO key (your chosen exercises), you must BE the type of person that consistently and persistently follows the routine. You must do this without fail, so that you can have the ideal muscle mass, weight loss, fitness goal or whatever your goal is.

How do you become someone that you are not?

By not giving in!

Lets say that you have a chosen goal. Lets assume that goal is to lose 28lbs by the end of three months. What do you have to be in order to make sure that you achieve that goal of 28lbs of weight loss?

You have your goal. You have your exercise routine sorted out that is the most effective way, for you, of achieving that goal. Now it’s time to guarantee that you don’t stop after a week or so.

Your goals should be on your index card, as described in a previous article. You can read it here – http://www.how-to-build-muscle-and-fitness.com/Muscle-And-Fitness1.html

As you are about to perform your training routine, go through this little scenario…

1. Read your goals aloud.

2. As you do, visualize that goal having already been achieved.

3. Feel that goal, as if you have already achieved it.

4. Then ask yourself:

* How good do I look? – I look GOOD! * How great do I feel? – I feel GREAT!

Now say to yourself… I feel Great – I look Great – I am successful. I feel Great – I look Great – I am successful. I feel Great – I look Great – I am successful. Ok… Lets Do It.

Do this daily…

* In the morning, upon rising. * Just before you begin your workout. * Just before going to sleep.

When you repeat this each time, feel it with conviction and say it with conviction. Feel your blood boil with excitement. Feel your heart beat hard. Get right into it. Stir up that passion and throw yourself right slam into the middle of it.

Don’t give in. Persist and be consistent with your efforts… no matter whether you feel like it or not.

I have often found that the thoughts of having to do something are horrible at times. But, once I throw myself into it I feel absoutely fantastic and so happy that I didn’t give in.

Have you ever found that?

If you have, remember that feeling. Feel it everytime you are about to begin your training. Stir it up. Love that feeling and then get stuck in. BEcome what you need to become so that you can DO whatever it takes to achieve the goals that you said you want to HAVE.

Click here for cardio workouts to help you lose weight, improve your cardio fitness that don’t need gyms, machines, or make you run a single step.

Check here for MMA workout info.

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Female Fitness Workouts аrе dіffеrеnt than fitness programs uѕеd fоr men

Women оn thе оthеr hand mоѕtlу wаnt gеt toned whіlе maintaining thеіr muscle mass. Thе general consensus іѕ thаt уоu nееd tо dо high volume оf reps wіth vеrу light weight. Thіѕ couldn’t bе furthеr frоm thе truth іf уоu wаnt tо burn fat аnd maintain уоur muscle mass. Thе rest оf thіѕ article wіll explain thе bеѕt method tо achieve а lean tight body uѕіng а circuit training system thаt wіll incorporate compound movements.

First, lеtѕ start оut bу explaining whу uѕіng thе method оf high reps аnd light weight іѕ bad fоr female fitness workouts. Whаt уоu аrе essentially dоіng іѕ lоw intensity cardiovascular exercise bесаuѕе thе amount оf time уоu nееd tо feel tired, wіll tаkе уоu оvеr аn hour. Onсе thе workout takes mоrе thаn аn hour tо complete, thе body gоеѕ іntо а catabolic state. A catabolic state means thе body іѕ breaking dоwn muscle fоr energy іnѕtеаd оf thе stored carbohydrates оr stored fat. Exercising thіѕ wау wіll burn muscle іnѕtеаd оf maintaining оr building lean muscle.

Yоur goal іѕ tо kеер уоur body іn аn anabolic state аѕ muсh аѕ уоu can. Thіѕ іѕ whеn уоu аrе building muscle аnd burning fat. Thе mоrе muscle уоu have, thе mоrе уоu wіll bе аblе tо burn fat thrоughоut thе day. In order tо stay іn thе anabolic state, уоur female fitness workouts nееd tо bе undеr аn hour. So, whаt уоu wаnt tо dо іѕ put dоwn thоѕе light weights аnd gеt heavier weights fоr thіѕ circuit training thаt wіll оnlу tаkе 20 tо 40 minutes tо complete.

I knоw whаt уоur thinking…

“Will thеѕе female fitness workouts mаkе mе bulky? I јuѕt wаnt tо maintain thе muscle I hаvе аnd gеt lean.”

It іѕ important tо knоw thаt lifting heavy weights аlоnе wіll nоt gain muscle mass. It іѕ thе type оf foods уоu eat аftеrwаrdѕ аnd thе break dоwn оf muscles cells thrоugh progressive overload whісh wіll hаvе уоu building muscle. Nоt tо mention thаt thе hormones іn thе female body аrе dіffеrеnt compared tо thоѕе оf а man. Yоu dо nоt nееd tо bе concerned wіth gaining large muscle mass bесаuѕе thе female fitness workouts іn thіѕ article wеrе nоt designed fоr massive muscle gain.

Lifting heavy weights wіll hеlр уоu burn mоrе calories durіng аnd аftеr уоur workout bу incorporating thе EPOC (excess post exercise oxygen consumption) effect. Thе calories uѕеd durіng exercising wіll соmе frоm уоur stored glycogen reserve. Thе calories burned аftеr уоur workout wіll mоѕtlу соmе frоm уоur stored fat.

Thіѕ EPOC effect саn lаѕt fоr ѕеvеrаl hours аftеr thе workout іѕ over. Dоіng thіѕ type оf circuit training, уоu raise уоur metabolism thrоughоut thе day. Bу raising уоur metabolism, уоu wіll burn fat whіlе maintaining уоur muscle mass. Thіѕ іѕ роѕѕіblе bесаuѕе оf thе high intensity оf thеѕе female fitness workouts. Whеn lifting heavy аnd gеttіng breathless due tо thе limited rest bеtwееn exercises wіthіn thе circuit, уоu wіll maintain уоur muscle mass аnd lose body fat.

In thіѕ circuit training system, уоu wіll bе dоіng 4 tо 5 dіffеrеnt exercises bасk tо bасk wіthоut аnу rest. And yes, uѕе heavy weight thаt уоu саn dо аnуwhеrе frоm 8 tо 12 reps. If уоu саn dо 15 reps, thеn increase thе weight. If уоu саn nоt dо аt lеаѕt 8 reps, decrease thе weight. Thе fоllоwіng female fitness workouts wіll stimulate thе muscle whіlе burning а large amount оf calories. Yоu wіll combine compound movements uѕіng уоur lоwеr аnd upper body whіlе uѕіng bоth assisted weights аnd уоur оwn body weight fоr resistance.

Circuit #1 оf Female Fitness Workouts…

Burpee Push Ups

Thіѕ іѕ а squat jump fоllоwеd bу а push up. 8 tо 12 reps.

Dumbbell Squat Press

Thіѕ іѕ а squat fоllоwеd bу а dumbbell shoulder press. 8 tо 12 reps.

Mountain Climbers

Holding thе push uр position, уоu wіll alternate knees bу bringing thеm uр tо уоur chest. 8 tо 12 reps еасh leg.

Pull Ups

Trу а barbell row іf уоu саn nоt perform pull ups. 8 tо 12 reps.

Dumbbell Step Ups tо а Reverse Lunge

Uѕіng а bench, hold а set оf dumbbells. Perform а step up. Onсе оn thе ground, immediately perform а reverse lunge uѕіng thе ѕаmе leg аѕ thе step. Alternate bеtwееn rіght аnd left leg еасh turn. 8 tо 12 reps.

Circuit #2 оf Female Fitness Workouts…

Squat Jumps

Squat аll thе wау dоwn tо gеt а full stretch аnd thеn explode оn thе wау up. 8 tо 12 reps.

Onе Arm Rows / Triceps Kickback

Perform а оnе arm row аnd hold аt thе top, thеn perform а triceps kickback. 8 tо 12 reps реr arm.

Barbell Dead Lift tо а Shoulder Shrug

Remember good form оn thе dead lift аnd perform thе shoulder shrug whеn уоur bасk іѕ vertical. 8 tо 12 reps.

Push Ups

Perform оn knees іf уоu саn nоt execute а standard push up. 8 tо 12 reps.

Barbell Calf Raise tо а Barbell Curl

Hold thе barbell nеаr уоur thighs аnd uѕе а weight thаt уоu саn handle fоr thе curls nоt thе calf raises. 8 tо 12 reps.

Circuit #3 оf Female Fitness Workouts…

Dumbbell Bench Press tо а Ab Leg Raise

Core stability іѕ important, trу thіѕ exercise оn thе floor fіrѕt іf уоu hаvе trouble wіth уоur balance оn а bench. 8 tо 12 reps.

Chin Ups

Palms facing tоwаrd уоu tо engage mоrе оf thе biceps. If tоо difficult, trу а bent оvеr row wіth а barbell аnd palms facing аwау frоm you. 8 tо 12 reps.

Clean аnd Press wіth а Barbell

8 tо 12 reps. Fоrwаrd Lunge wіth а Lateral Shoulder Raise. Uѕе weights thаt уоu саn handle fоr thе shoulder raise. 8 tо 12 reps.

Sprints

A great wау tо finish оff уоur workout аnd уоur lunges. Perform оn thе treadmill оr stationary bike. 30 tо 60 seconds. Wіthіn еасh circuit thеrе аrе 5 dіffеrеnt exercises. Thеѕе exercises ѕhоuld bе performed bасk tо bасk wіth lіttlе tо nо rest. Aftеr еасh circuit, уоu саn rest 1 tо 2 minutes оr untіl уоu gеt уоur breath back. Thеn continue wіth thе nеxt circuit. Whеn beginning thеѕе female fitness workouts, уоu mау find іt difficult tо finish оnе circuit. Thіѕ іѕ okay, јuѕt rest whеn уоu nееd tо аnd continue wіth thе nеxt exercise оnсе уоu gеt уоur energy back.

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What Is The Best Time To Practice Yoga?

What is your best time for practicing yoga, morning or evening? The most ideal time to practice yoga is in the morning, before breakfast. When you wake up, try as much as possible to empty your bowels. After this, you can shower if you wish, before you start the day with your regular yoga practices. Doing some light yoga practice in the morning is very beneficial to the body. It can help to enhance your productivity, which will reflect in your place of work. The second ideal time to practice yoga is early in the evening, especially around sunset.

For one to achieve spiritual growth and awareness through yoga, it has to be practiced regularly. Consistent practice is also very necessary, to master yoga poses. Yoga asansa can be practiced, any time of the day. It is also very effective to practice on an empty stomach, especially when you just wake up from sleep. You can warm up with some postures, when your body feels stiff, tense or tired. In the evening period, try as much as possible not to perform too many over-stimulating postures just before going to bed. In any yoga routine, asanas are first practiced, before proceeding to breathing, and then meditation.

Pranayama may be performed at any time of the day, but remember that 2 to 3 hours after meal, it is not ideal to practice it. It is best done, especially when you are tired or when space does not allow room for postures. Pranayama is best practiced straight after asanas. The transition should be smooth, without breaking the flow of awareness. A good pranayama is very essential for a successful meditation.

Meditation is another important aspect of any yoga routine. It can be done at any time of the day, especially when you feel both awake and relaxed. If you want to achieve the best results, do not do meditation within 2 to 3 hours of eating. Also, if you are feeling sleepy, avoid involving yourself in any form of meditation. You can perform yoga Nidra at any time of the day. You can also go ahead to perform it, even after meals, in as much as you do not fall asleep when doing so. Yoga Nidra should be avoided, especially when you feel tired or sleepy. You get more benefits when you are both awake and relaxed.

Yoga can be practiced both in the morning or evening time. The most important aspect of any yoga practice is consistency. Practice yoga regularly, if you truly want to benefit from it. You can set your goals, so as to stay motivated as you continue practicing.

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Play Tennis – Learn, Improve and Have A Fun

Tennis is a fun sport to play and it is not hard to get started. Anyone who wishes to learn tennis can easily do it. There are some things you will need such as a tennis racket, tennis balls, and an accessible tennis court. You can join a local tennis league and start practicing what you have learned. Many players find ball machines very useful, since you can practice as long as you want, until you improve your basic skills.

There are different grips that you will need to learn, such as serving, hitting volleys, hitting groundstrokes, and overheads. Some of the different strokes and hits include the same grips. Watching your favorite player perform these strokes can help you to understand better what you need to improve, as well as those videos created for beginners so you can start from the very beginning. Remember, no one becomes a professional player overnight, so practice as much as you can, at least couple of times a week.

Where to play

People play tennis in public parks, schools and country clubs throughout the world. It can be played inside or outside the house is clean air, good weather and play in all year if the weather is bad. There are three main types of tennis court surfaces: hard, clay and grass court. Every surface has certain advantages and the ball bounces differently, which requires modifying your playing style accordingly. Grass is considered to be fast and cause the ball to bounce in an unusual way. Hard court surface is fast court that has a good consistent bounce of the ball and it is the most popular type of tennis court. A clay court is usually much slower surface and tennis balls often lose speed when they hit the court. The ball bounces higher on a clay court than on other surfaces.

Prepare for match

It is important to stretch before the match, since this way you will prepare your body for the demanding moves that tennis consists of.  You need to be alert all the time and wait for the next move of the opponent, which will sharpen your mind. This means that tennis is not just a physical game, but mental as well. Your concentration will improve and you will notice that you will more relaxed after the match, since all the tension will melt away. This can be a good way to fight stress and meet new friends, so your social life will improve along the way.

The only thing you will need to pay attention is equipment. It needs to be of a certain quality and fit you completely, since it will protect you from the possible injuries. You need quality shoesFree Web Content, clothes and a tennis racket. Shoes made for playing tennis are made in such a way that they can sustain running from side to side and sprinting without sliding.

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Guide For Improving Your Health Through Fitness

Are you tired of seeing an ugly body in the mirror? Is your health getting worse and worse, making you afraid you may not live very long? Fortunately, incorporating fitness into your life can significantly help you in preventing and improving health issues, as well as improve the look of your body.

You may think that you are just too far behind to begin now, but this is not the case. Regardless of your age and/or health, you can succeed with fitness. Check out this article to learn how.

Guide for improving your health..

Believe it or not, the most important aspect of fitness is your diet. It doesnt matter if your exercise regimen is spot on. If your diet is lacking, so will your health and physical results you are wanting to achieve. Make sure your diet includes lots of nutritious foods, such as fruits and vegetables, to ensure you receive all the vitamins and minerals you need.

You cannot completely rely on multivitamins and cereals because your body will not absorb man-made vitamins as well as national vitamins that come in fruits and vegetables. You should also ensure you get enough protein through lean meats, such as fish, chicken, and beef. Whenever you perfect your diet, you will notice a significant improvement in your health, appearance, and mood.

Make sure you are drinking lots of water. Because your bodys overall composition is made of water, it is vital that you consume enough of it in order to keep your body healthy. Aim to drink at least eight glasses of it per day, and minimize your consumption of other liquids, such as soft drinks, teas, and even fruit juices, because water is the overall best liquid for your body.

Once you get your diet in order, it is time to incorporate cardiovascular exercise into your routine. Cardiovascular exercise on a regular basis can help improve your health in numerous ways and reduce your chances of contracting all kinds of different cancers.

Having said this, if you are new to this, do not jump into it all at once. Start out slowly by taking a 20 minute walk several times per week. You can gradually increase your amount of exercise and eventually start jogging. Take it one step at a time.

Once you become accustomed to aerobic exercise, start incorporating strength-training exercises into the mix. Strength training provides your body with many of the same benefits that cardiovascular exercise can bring; however, strength training also helps strengthen and build your muscles.

This is crucial for overall health, especially as you age. Once you become in better shape, aim to do strength-training workouts three times per week, and incorporate cardiovascular workouts three times per week as well.

Guide for improving your health.. fitness is not going to be easy

As you can see, fitness is not going to be easy. Making a huge lifestyle change requires a lot of dedication and hard work; however, it can be done, regardless of your age and health. Make use of the excellent tips provided in this article, and you can succeed in your fitness goals.

Using The Proper Fitness Equipment And Fitness Machines

Personal trainers and fitness experts across the globe will never understate the importance of using the proper fitness equipment and fitness machines. One of the first mistakes people make in their quest for a beautiful looking body is to rush out and buy the latest and greatest fitness equipment. They simply do not take the time and do some simple research on the product to determine exactly what the fitness equipment will do for them. After making the purchase, many of the fitness hungry consumers have no idea how to use it. This is certainly not to say people are not smart enough to use it, fitness machines and fitness equipment can be quite complicated. Taking the time to understand the primary function of the right fitness machines will go a long way in ones quest for the perfect body.

Exercise and fitness are not easy. In many cases, it may seem as if you have taken on a second job without monetary pay. Spending time trying to figure out when you can go to the gym, how to proceed with your fitness regimen, or realizing the amount of real work it takes to produce the desired results. It can be mind-blowing, and for that many people simply give up. That is why it is extremely important to put together a simple game plan with short and long term goals that will produce dramatic and amazing results. The first step in putting together this simple game plan is to figure out what you need, and what your body needs. Once you simply find out what your body needs, then finding the right piece of fitness equipment will follow.

Here is a simple tip on how to match up the right piece of fitness equipment to what you are training goals are. If you simply want to lose weight and burn fat and calories, then your fitness program should be geared around cardiovascular training. Cardio is absolutely the proven method to lose weight and keep it off. Never underestimate the power of cardio when it comes to burning fat and calories. Calories in and calories out is imperative in any persons weight loss journey. Therefore, you would seek out equipment that is primarily designed for cardiovascular training which will give you a leg up in your fitness goals. This sounds simple enough but many fitness hungry people fail to match up the right fitness machines with what they are trying to achieve. The same would hold true if strength training is your goal, find the fitness machines that target strength training.

Physical Fitness Education As Part Of School Curriculum

Physical fitness is a tremendously important topic for school aged children today. These classes stress the importance of a healthy, active lifestyle that has become crucial now more than ever. With kids living a sedentary lifestyle and eating unhealthy diets, physical fitness should be a top priority in schools across this country. Unfortunately, due to budgetary constraints, many school districts are forced to drastically cut or completely eliminate this part of education.

It’s best to teach them young. If children learn proper physical fitness education they will build healthy habits for the rest of their lives. These physical education classes provide basic fitness knowledge and information about sports and athletic events and also impart health instruction in many school districts.

Health classes inform kids about the ins and outs of the human body, basic development, sexual education, and first aid training. If these topics are not taught in today’s schools, who will inform the next generation about these things? Physical fitness education is much more than playing dodge ball and other organized sports. Physical fitness education is about improving a child’s overall quality of life.

The President’s Physical Fitness program is one of the classic aspects of any physical education class. Children receive a certificate of achievement after they complete a series of tasks set by a Presidential panel. It is a matter of pride to receive this certificate. It shows kids of all ages and skill levels they can accomplish a goal.

Gone are the days when children walked or biked to school. Now, physical fitness education is the only means of exercise for many children in this country. These days, children are driven to school by a parent, car pool, or bus. In school they sit in a classroom, and at home they sit in their room and play video games, surf the internet, or watch television. The only physical activity they do during the whole week is in the physical education classes.

It’s your duty to raise your voice when you hear of plans to discontinue physical fitness education program in your child’s school. Talk about it to the Parent and Teacher Association or at a meeting of the school board. Try to suggest ways and means and offer alternatives, but make sure that the school continues with the programs without alteration.

It has been a common myth among parents that physical education is nothing but a distraction for the child. The importance of this session should not be undermined, as this is the base to introduce the children to a healthy life.

It is always good to motivate your child for taking part in various extra curricular activities. Set a fitness schedule for your child and make him head towards healthy living. Never forget that a child learns from adults, so you have to serve as a role model for him. Show him to live life the healthy way, by doing so yourself.

5 Best Foods for Fitness

Next time you go food shopping, take care of what you add on to your cart. Take less of processed food that come in packages. Instead, choose fresh fruits and vegetables for your everyday diet.

Read and learn.

Here is a list of 5 best foods that are great for good health, especially for fitness enthusiasts.

Milk

How is milk good for fitness?

About 90% of milk is water that helps hydrate the body while on a workout drill.

Contains all of the essential amino acids which are the basic building blocks of proteins. It helps heal muscles after every workout session.

All dairy products including milk are a main source of calcium. It helps strengthen bones for withstanding physical stress during workouts.

In short, every glass milk is rich in proteins, calcium and high on water content, as well. It’s one of best basic food for those following a fitness diet, improving their activity levels.

How to include milk in your fitness diet

Endurance athlete’s all-time favourite, a cup of chocolate flavoured. It has two major ingredients – energy giving ‘carbs’ and muscle-repairing ‘proteins’ that acts as a major energy booster. Also, any milkshake or fruit smoothie made at home would also give the same benefits.

Dried Fruits

How are dry fruits good for fitness?

Dry fruits include raisins, fig, apricots and dates to name a few.

They are high on natural sugar content and therefore are a concentrated source of carbohydrate. In addition, they also rich in fibre, vitamins, minerals, potassium and phytonutrients.

How to include dry fruits in your fitness diet?

You can very well substitute dry fruits for energy gels during long races. They naturally have plenty of high glycaemic index (GI) carbs that provides energy for any endurance event.

Before a race

You can have one or two servings of dry fruits

During a race

You can take two to three servings of dry fruits for every hour of running.

Note: A single serving equals to roughly three dried figs.

Broccoli

How is broccoli good for fitness?

Contains antioxidants that helps prevent heart diseases

Rich in fibre that helps promote digestion

High on vitamins and minerals that helps improve overall body functioning and rejuvenation.

For instance, it’s a main source of calcium and a good alternative to dairy products for those suffering from lactose intolerance.

Folate, a natural form of folic acid found in broccoli is good for healthy heart and soon to-be-pregnant women.

How to include broccoli in your fitness diet?

Low levels of calcium in your body can make you more vulnerable to stress fractures, primarily if you’re practising to participate in endurance sports. Make sure you have sufficient level of calcium intake in your diet, ideally about 700mg per day for an adult.

Brazil nuts

In general, all nuts are nutrition-packed with vitamins, minerals and fibre.

So, what’s makes about Brazil nuts special for fitness diet?

They are a good source of selenium, a mineral and micronutrient which helps maintain a healthy immune system. It can also help protect against heart disease and cancers.

The heart-healthy ‘good’ fats found in Brazil nuts help lower bad cholesterol levels.
On a cautionary note:

They are high in calories when taken in large amounts for snacks.

How to include Brazil nuts in your fitness diet?

Long hours of exercise and high degree of activity levels can make you feel exhausted and hungry at the end of the day. It can even lead to cravings for snack food, at times. Brazil nuts are a healthy snack food packed with nutrients and also curbs hunger pangs at tea-time.

Salmon

How is Salmon good for fitness diet?

A rich source of Omega 3, a fatty acid which ensures a healthy heart.

Protein-packed food that helps repair and rebuild muscles. It also replenishes lost nutrients to the body after a heavy workout.

How to include Salmon in your fitness diet?

It’s a great choice for post-workout meal.

Make the most out of these 5 power-packed foods in your everyday fitness diet. Try out different homemade recipes keeping these foods as basic ingredients.

How You Can Get Your Body In Its Best Shape Ever With HIT Fitness

Hit Fitness is a growing fitness trend in the US. Hit Fitness, or High Intensity Training Fitness, is a fitness system built around a unique combination of science and sport.

HIT Fitness in the Spokane Valley, WA area is a growing trend

Hit Fitness , or High Intensity Training, is a fitness system built around a unique combination of science and sport.

Hit Fitness is definably an “alternative” way to personal fitness, but it is a method that is worthy of a look.

What Will I Really Be Doing In HIT Fitness?

Hit Fitness combines a unique combination of typical fitness along with sporting elements, such as the practice of Fencing or Kenpo.

Some of the activities that are included in Hit Fitness include:

*Fencing

*Kenpo

*Self-Defense

*Personal Fitness

*Other Sporting Activities

The types of activities that you participate in depends on the type of Hit Fitness Spokane program that you join.

Different instructors of the Hit Fitness way have different methods. Regardless of the methods that your fitness coach uses to teach you Hit Fitness, you will experience a unique exercise technique that will benefit your body more than a traditional fitness plan can accomplish.

Hit Fitness Sporting Events

Participating in sporting events in the Hit Fitness program is a big part of your training. Not only will these sporting events help you to achieve your fitness goals at a faster pace, but several of the sports can be used later in life, even after you complete your fitness goals.

Sounds Fun. What Does Hit Fitness Spokane Concentrate On? Well, the Hit Fitness program is quite the unusual exercise system. The Hit Fitness program focuses on the following aspects of the fitness world:

Anaerobic Threshold Balance Body Composition Strength VO2 Max (maximal oxygen consumption)

Hit Fitness Anaerobic Threshold

A basic definition of the Hit Fitness Anaerobic Threshold is that it occurs when muscles “burn” glucose without the use of Oxygen. Anaerobic Threshold is ideal for those who need that short extra burst in their life. On the flip side, Anaerobic Threshold would not be ideal for a distance runner.

Hit Fitness Balance

Another important part of the Hit Fitness way is the aspect of balance. A majority of people who participate in the Hit Fitness exercise plan are athletes. These people require a great amount of agility and balance to succeed at what they do best. By having great balance, you can even increase the efficiency of your Spokane workout.

Hit Fitness Body Composition

Hit Fitness Body Composition is a way of describing the percentage of bone, fat, and muscle in your body. The Hit Fitness Spokane system puts a lot of attention on the aspect of body composition, as it is vital to balance the mass percentages of bone, fat, and muscle in ones body.

Hit Fitness Strength

Hit Fitness works with your overall body strength. Since the Spokane Hit Fitness way of exercise revolves around sporting activities, it is important to have strength as it will give you the opportunity to push your body to the next level.

Hit Fitness VO2 Max

What is VO2 Max? Basically, VO2 Max is another meaning for the maximal amount of oxygen consumption. It plays a very important role in Hit Fitness as your VO2 Max directly determines how physically fit you are. Each person has a different VO2 Max. The max can be included over time through Hit Fitness Spokane WA exercises.

So, is Hit Fitness Right For You? Spokane Hit Fitness is not right for everyone. If you are athletic, then you should definably consider the Hit Fitness way of exercise. If you are interested in starting on a Hit Fitness exercise planFree Articles, you should speak to your local fitness coach today to see if such a program is offered

Fitness Can Be Fun With This Advice

To build stronger abdominal muscles, don’t overdo it. You don’t want to do abdominal exercises every day of the week. Just like the other muscles in your body, your abs need to rest between workouts. Do your abdominal workout, just two or three days a week for the best results.

A great fitness tip is to do sit-ups. Even though many people claim that sit-ups are not effective, they are actually very effective. They give you a bigger range of motion, which strengthens the abs. However, you should never do sit-ups with your feet anchored because you could hurt your lower back.

When you are concentrating your fitness goals onto your abs, remember they need to rest. You will not do them any favors with daily workouts. You should limit your ab training to three days a week. You should never do more than four days of ab training in a week.

Give different muscle groups a break. Working the same group of muscles, such as your abs, can become counterproductive if you don’t give them some downtime to recover. Design your workout as a circuit of training that focuses on alternate areas of your body each day. This allows more recovery time and keeps your workouts more interesting.

Try to treat your abdominal muscles like real muscles. If you ignore the pain of being sore and continue to push your fitness routine, you can end up injuring yourself just as well as you might injure a sore bicep. Taking periodic rest periods between working them out will allow your abs to heal before the next workout.

Work out your abs without doing crunches. That’s right, all you have to do is to take a deep breath and on the exhale, simply squeeze your belly to your spine and hold it for about 10 seconds. You’ll be working your transversus abdominis muscle, which lays behind more prominent abdominal muscles but can flatten your stomach noticeably.

Don’t just focus on your ab muscles when working out, make sure to add lower back sets to each set of ab exercises you do too. If you just focus only on your abs in your routine, you could be developing poor posture or you could start experiencing lower back pain.

Work out your abs without doing crunches. That’s right, all you have to do is to take a deep breath and on the exhale, simply squeeze your belly to your spine and hold it for about 10 seconds. You’ll be working your transversus abdominis muscle, which lays behind more prominent abdominal muscles but can flatten your stomach noticeably.

Control your breathing! For fitness enthusiasts who are working on their abs, exhale as hard as you can – at the top position – when you are performing crunches or sit-ups. This pushes your abdominal muscles to work even harder, which should give you better results in not time!

As you can see from the tips in this article, there are several things you can do right now to get going with a fitness plan that is right for you. These tips will help you realize your fitness goal before you know it. Pick one or two tips and start today.

Fitness Equipment LS7000 Elliptical Cross Trainer With Body Fat Computer Review

Being pretty much a novelty to the fitness equipment scene, the elliptical cross trainer enjoys tremendous popularity amongst beginners and experts alike. It provides a steady, low impact workout to the lower part of the body. If you elect to use the arm levers, you’ll get a beneficial full body workout. Despite which way, you will gain major cardio improvement. You will be able to workout at your own speed, and boost the force, as your fitness improves with time. Ellipticals are very secure to utilise, not at all like certain gear such as motorised treadmills. Most ellipticals have console displays that track your workout and provide motivating feedback. Below are facts concerning an elliptical we have just come across, it’s the LS7000 model.

Fitness Equipment: Main Elements of the LS7000 Elliptical Cross Trainer

For the cost of around 950, you can have a fully loaded elliptical including all of the premium accessories. Aside from having a handsome outer appearance, the trainer also provides you with a sense of rigidity along with perfect flexibility, similar to those featured at fitness clubs and gyms. The variable stride length is great for people with overly long or overly short stride lengths, and is a feature that isn’t always found on machines in this price range. The stride length regulator includes 3 positions, and it will accommodate stride equivalent to 52 cm long. The LS7000 also doesn’t cut you short on console display. It is a complex, blue backlit screen featuring more than 16 programmes for exercisers at every fitness stage. Besides that, it contains 2 user-defined programmes, a heart rate regulated programme, plus a fitness test which assists you in figuring out and measuring your fitness level throughout time. The console reports on speed, time, distance, calories, heart rate, and body fat. An extra attribute we are fond of is the integrated body fat measurement that exhibits details about the exerciser’s body mass index and percentage of body fat.

Fitness Equipment: Additional Information on the LS7000 Elliptical

The LS7000 has an adjustable floor-levelling feature to ensure correct deployment. The 3-piece crank is hidden for safety, and the steel frame has an aluminium upright beam. It also has sensors inside the handgrips which calculate the heart rate. The trainer will support a maximum user weight of 120kg. The LS7000 includes a really silent computer managed magnetic resistance which will defy any exerciser. In addition to its transport wheels, it features a very practical water bottle. The measurements of the trainer are 165 x 67 x 155cm (L x W x H) – weight = 59.5kg.

Fitness Equipment: Why Choose an Elliptical like the LS7000?

Ellipticals are very enjoyable since they apply the upper and lower body in concert, with important gains for just about every chief muscle group, which takes in the chest, back, quadriceps, gluteals, hamstrings, biceps and triceps. Lots of people prefer ellipticals since they burn up more calories than other kinds of fitness equipment. Exercising on an elliptical does not appear as difficult as it is on various other kinds of machines, that’s why exercisers are inclined to use it for a longer period of time. Regardless of the fact that it has the appearance of being not being complicated, you will definitely exercise much more briskly.

Applying fitness equipment like the LS7000 elliptical trainer is a great way to get in shape and stay that way.

Robert McKay has worked within the fitness industry for over twenty years now. Routine equipment maintenance is very important for the durability of your fitness equipment. If you’re in england, I sincerely recommend Fitness World as one of the best fitness equipment service supplier you can count on to supply you good quality care.

Fitness Equipment Repair Marcy Wm1509 Multigym Rundown

If you are endeavouring to buy a home gym, be certain you buy from a well known company. One such company who goes all out to make fitness and strength popular at a very personal level is Marcy. Multi-gyms are sought after everywhere in Europe as well as various other countries to keep a person’s body fit. Marcy has produced a fitness machine called the WM1509 Multi-gym which works for beginners as well as experts and for dedicated fitness fanatics of all ages. This is a review of the WM1509 Multi-gym and what a trustworthy fitness equipment repair company can do to make sure it is in top condition for maximum workout.

Outstanding Aspects and Components of the Marcy WM1509 Multi-gym

A compacted multi-gym which is made with dual function press arms. This allows the exerciser to perform a lot of pressing exercises including shoulder, incline, along with bench. It furthermore has high and low pulleys, butterfly action, lateral pull down bar, leg developer, and preacher curl pad. The WM1509 is equipped with a 45kg weight stack which has shrouds to provide more security. its sealed bearing pulleys will ensure a smooth ride. Some of the major product characteristics are listed below.

Dual function press arm which allows bench, shoulder, and incline pressing plus pectoral fly exercise.
Has Pec Dec
Leg developer with extra large roller pads plus accurate pivot point to make possible proper muscle isolation
Adjustable arm curl pad
3 3/4″ pulleys made with sealed ball bearings
Ankle strap, lat bar, and also rotating straight bar
45 kg selectorized weight stack made with metal protective shrouds
200 lb tensile strength aircraft cable
2″ x 2″ heavyweight steel tube frame
General maximum user weight: 140kg / 308lbs / 22 stone
Dimensions: 160 x 110 x 209 (DxWxH in cm)

Positive Aspects of the Marcy WM1509 Multi-gym

This Multi-gym will help in building a muscular physique, getting rid of excess body fat as well as amplifying your rate of metabolism. With the assortment of exercises, you should get a total workout of both your upper and lower body. The outcome of this kind of machine is a lasting burning of stored body fat even for hours after your exercising. Implementing a multi-gym is a fantastic way to do extra workouts plus your basic gym routines.

If you’re short of time and have to get in condition really fast you will probably have to take your training level a notch higher. By integrating the Marcy WM1509 multigym into your abode you can step up your activity level without difficulty. With this outstanding piece of equipment in your house you will be able to select your own training time.

Take Care of Your WM1509 Multi-gym

If you are presently engaged in an exercise program, you should understand that training improperly can cause physical harm and will certainly not give the sought-after final outcome. exercising with incorrectly maintained training machines can produce similar results. Hiring a dependable fitness equipment repair company might help to ensure the results you are looking for from your dedicated exercising routine.

Fitness World is one of the best fitness equipment repair providers within the UK and supplies services throughout the country. Despite your repair needs, our educated and helpful staff can take care of your issue swiftly and at a sensible cost.

What Is Functional Fitness

What Is Functional Fitness? Functional fitness may be the buzz word for 2012. According to many fitness experts it is the burgeoning trend in fitness.

But what exactly is functional fitness and is it right for you?

Functional Fitness Defined Functional fitness is about training your muscles to work together to perform every day functions. For example, a standard push up works a muscle group but it isolates the muscles. Shoveling snow on the other hand uses all of your upper body muscles. In the real world you’re more likely to shovel snow than to need the muscles required for a push up.

Functional fitness is about teaching your muscles to work together optimally rather than to function independently. Functional fitness can be done in the gym with a personal trainer. It can also be done at home with basic dumbbells or kettle bells. There are even books and DVDs that walk you through the exercises.

What Does a Typical Training Session Look Like?

A functional fitness class or training session is performed primarily while standing upright. This is because that’s how we perform most of the day’s functions. You don’t shovel snow sitting or laying down! Initially, most experts recommend using your body weight for the exercises. For example, can you do a one legged squat without falling over using only your body weight? Most people cannot. In addition to working without weights, at least initially, you’ll first focus on control and balance. Once you’ve mastered control over your body you’ll then begin to add weights.

Who is Functional Fitness For? (Benefits)

Functional fitness is exceptional because it helps achieve several goals at once. It does offer the weight loss and fitness benefits of a traditional strength and flexibility program. It also helps strengthen your body so you have proper form when you perform everyday activities. This prevents injury. How to Find a Functional Fitness Program Most gyms today now offer functional fitness trainers and programs. If you’re interested, you should easily be able to find a qualified trainer.

You can also find top quality books and functional fitness DVDs available online and at fitness stores. Because there really isn’t any special equipment required, at least not in the beginning, you can start a program at home and transition to the gym when you’re ready to advance. So stand up straight. Bend one leg so you’re standing fully on the other. Now bend your leg as if you were sitting down and do a one legged squat. That’s a functional fitness exercise.

The Deep Tissue Massage – How Is It Different From a Spa Massage?

The concept behind this type of massage is that stress and muscular strain tends to concentrate in small areas of the muscles manifested in pain, blockages of circulation or inhibited movement. The objective of the Deep Tissue masseuse is to identify the precise location of this pain and work that area with strong and deliberate strokes and methods. The masseuse will often use “Classic” [also known as “Swedish”] massage techniques to find these areas of pain and then deliberately concentrate on that spot to effectively release the tension. This tension release should reinvigorate healthy lymphatic flow and natural recovery.

The masseuse will attempt to stimulate the connective tissue and muscle sub-layers in the human body with this type of massage technique. The targeted connective tissue is the white fibrous tissue binding muscle tissue together [commonly mistakenly identified as sinew] and possibly the dense connective tissue comprising ligaments and tendons. So therefore the deep tissue massage [as the name implies] is the method of applying deep pressure in slower motion to various parts of the body to knead out knots and areas of tension and discomfort.

A deep tissue massage can be quite strong and penetrating. It has to be in order to reach the tension deep down in the muscular layers of the body. It is therefore not always considered as relaxing as other massage techniques and methods. The feeling of soreness and stiffness for even as long as two days after this type of massage is quite common. One should therefore not have too many of these massage sessions in short succession of each other because the body does need a little time to recuperate. It is therefore also important to only receive this type of massage from a trained professional because excessive pressure on stressed muscles can lead to inflammation and other medical complications.

Patients who would benefit from a Deep Tissue massage are those suffering from back pain or muscle fatigue. It is very advisable to check with your doctor first about determining whether a Deep Tissue massage is suitable for you. This is especially important if you have a pre-existing illness or condition e.g. heart condition, back injury, recent surgery, etc. This list is not an exhaustive one so if there is any doubt, consult your doctor first.

Sports-persons often prefer this type of massage to counter muscle-ache and stiffness after training. A deep tissue massage should not be confused with a “Sports” massage. The Deep Tissue massage focuses on aches and tension. A Sports massage focuses on muscle injury.

So this type of massage technique is not for everyone, but for those who can endure this therapy will be rewarded with significant pain-relief and faster recovery from short-term injury.

Prime 5 Components Of Physical Fitness Revealed

The necessity to balance all major components of physical fitness are necessary to consider when coming up with a health and fitness exercise program. There are 5 parts of physical fitness that really want to be focused on when building a fitness plan. Not considering these specific components can yield a fitness regimen that’s not thought-about complete. Therefore, when coming up with your fitness workout, it’s highly recommended to concentrate on physical improvement for each of the fitness parts listed below.

Listed here are my five major elements of physical fitness. Cardio respiratory endurance, muscular strength, muscle endurance, flexibility, and body composition. When planning a fitness program consider all five parts of physical fitness. By considering each of those parts you’ll presumably have a additional complete, and effective workout.

Below could be a list of the five fitness parts along with several alternative important physical fitness components to stay in mind.

Let’s discuss muscle strength first. Strength is the component of physical fitness that determines the precise extent in which the muscles and body will exert force whereas being resisted. Power is the approach we have a tendency to exert maximum amounts of energy in quick movements like making a fast running start. Agility is how well someone can perform a lot of power movements in succession though in opposite directions. Football players, and tennis pro’s show great agility in their respective sports. Balance records how well someone can control their position whereas they are either moving or stationary. Flexibility is that the way we tend to can move our bodies in certain ways in which while not impediment by stiff muscles or even body fat. Body composition is how the number of fat and lean muscle in the body is determined. A person’s body weight might not be indicative of how work they extremely are so it is important to measure the proportion of body fat a particular person has.

The subsequent physical fitness component measures the endurance levels of varied things. Local muscle endurance is the ability of a specific isolated muscle to perform repeated actions requiring energy or force. Cardiovascular endurance judges how well an individual’s heart will deliver blood, and oxygen to the muscles in the body also the ability to utilize it. Strength endurance is the muscle’s ability to effectively perform an action using maximum power over a sustained amount of time. Co-ordination is the ability to effectively combine other elements of physical fitness to perform tasks.

If you keep in mind every of those components of fitness you’ll be able to be assured of planning the foremost complete exercise program. That is, in accordance to your goals, and medical history. It’s forever necessary to contemplate your goals, and medical history prior to planning any fitness program. Forever match your goals, and medical history with the key elements of physical fitness.

Considering the 5 elements of physical fitness are very important.

All of the components of physical fitness are important in their own unique manner. Please note that cardiovascular and cardio respiratory endurance are very vital as a result of it is the areas that almost all affect how well the other elements perform. The bodies ability to distribute oxygen through the blood becomes the fuel supply to the muscles, enabling them to work.

Exercise activities that keep the heart rate high for a sustained amount of time such as walking, biking, jogging, or swimming can improve cardiovascular endurance. Cardiovascular exercise does not must be overly aggressive; rather it’s a lot of effective to be built up progressively to a faster pace over time. This will facilitate to create up muscular strength, and endurance particularly when combined with weight lifting. The larger muscle endurance improves, the longer they will be exerted with fatigue. Finally, flexibility is connected to the vary in that a joint can move; typically the greater the flexibleness, the less chance of muscle injuries occurring.

Since it is necessary to contemplate the most components of fitness while designing your workout program you’ll be able to talk to powerful results producing physical fitness articles. Discovering the foremost effective method to style a fitness program with thought of the 5 components of physical fitness can be terribly beneficial. So the following time you’re thinking that concerning your fitness workout contemplate improving these physical fitness components.