March 2013 Archives


As great as some people look on fitness magazines, is it possible to really look anything like them? While you might not get to that level of fitness, you can add mass and look great any way. You just need the right information to start you off, and this article contains that kind of information and more.

Make sure that you are consuming enough protein prior to working out. Try eating about 20 grams of some quality whey protein prior to a workout. This will speed up muscle recovery and lower your chances of burning muscle to fuel your workouts.

Your diet is an important part of your training. Increase your protein intake and eat less fat when building muscle.

Good hydration is critical to muscle development success. If you are not drinking enough water, then you can injure your muscles. Furthermore, staying hydrated makes it much easier to build and maintain your muscle mass.

Not all exercises should be done with larger weights. If you are working on your neck, doing regular dips, or trying split squats, then you will want to reduce your load so as not to cause injury to your joints. Use the heavy weights for exercises like rows, presses, squats and deads.

Make your workout more efficient by eating both before and after workout sessions. If you are just starting out, a snack high in protein will help. Once you become better at bodybuilding, you should begin to pay more attention to exactly what foods you eat before and after working out.

Mix up your grip to build back muscles. When doing deadlifts or rack pulls, use mixed or staged grips, if you want to attain more strength.

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Make sure you stretch before working out. Stretching is the way to warm up muscles, and it will help you avoid injury. Also, stretching after you are finished will help your muscles cool down going into the recovery phase. Muscle massage is also useful in encouraging relaxation and recovery which is essential to bodybuilding.

Put together a bodybuilding program that is customized with your goals in mind. Repeating the same exercises daily may get routine, but experts say it is an excellent means to increase good muscle mass. As you progress with your routine, you will be able to switch out one exercise for another when boredom sets in.

If you are a bodybuilder and are over 18, investigate whether a creatine supplement might improve your results. Creatine has been shown to help you add bulk. This is a leading weight training supplement that has been around for many years. However, high school students should not use this or any other supplement because it can interfere with their body’s natural growth.

You must consume a sufficient amount of protein if you are serious about building muscle mass. Muscles are made from the building block of protein.

While you might not have a perfect body, you are already a wonderful person. You’ve taken the time to read what’s written here and change your life forever. Now that you have read this information put it into effect so that it becomes a part of your life and not just forgotten information.

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How To Achieve Your Next Fitness Goal

When you are trying to improve your fitness level, as with anything you do for your health, you need to make changes that will be permanent. That means you need to make an informed decision and not just jump into things. You will need to stay disciplined in order to change your bad habits. Keep reading to learn how to make your goals a reality.

Make sure you are ready to make a commitment. You will only gain a lifetime benefit from this decision if you make a lifelong commitment. That means that you will want to start your journey off right. Create a plan and set goals for yourself. Be ready to fail and get back on track again many, many times. You are going to need to change both your exercise habits and your diet to make the biggest impact. While you don’t have to change everything right away, you do need to be ready to make a monumental effort.

Tip: Running is a very effective full-body workout, but it can also take a toll. If you notice problems with your knees, try splitting your running time between running and an elliptical trainer or stair climbing machine.

Now that you know what you want to accomplish, it is time to find a workout buddy or two. You will be much more likely to succeed if you have a good support system in place. They can both encourage you and help you find exercises to do to improve your workout. Making exercise time a social event will make it much more enjoyable.

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If possible, make exercise part of your wake up routine. This gets your day started off on the right foot and helps set your energy level for the whole day. If your schedule does not allow a morning workout, or your body just doesn’t function well in the morning, try and get your trip to the gym out of the way by early afternoon. If you exercise too late it is better than nothing, but it can negatively impact your sleep.

Tip: Lift weights in less than an hour. Muscles start to become very fatigued after an intense workout that lasts longer than an hour.

Spend some time taking a look at your diet. You need extra protein to feed your growing muscles and lots of fruits and veggies for other nutrients. You cannot exercise if your body does not have any energy. Try to incorporate fresh foods into your diet as much as possible. Even just substituting healthier versions of the things you already eat will make a huge impact.

You will probably give up several times when you are trying to get fit. Get back on the horse and keep going every time. Don’t worry too much about your failure; you have the rest of your life to get this right. You need to change bad habits, which is inherently difficult. Make sure you are enjoying your workouts, and are indulging in healthy, delicious foods. If you are not enjoying your new habits then they will be very difficult to stick to.

Fitness is an important aspect of living a healthy life. Maybe you are just getting started on this journey, or maybe you have tried and failed in the past. Regardless, you can use the tips in this article to help you get on the right track.

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Getting In Shape In Five Easy Steps

Do you need to get in shape? You should develop your own fitness program to lose some weight and develop your muscles. Read this article for some useful fitness tips.

Start by eliminating your bad habits one at a time. It will be easier to exercise regularly if you are not damaging your body with alcohol or tobacco. Giving up on bad habits can be hard, but exercising regularly should make the withdrawal effects disappear quickly and reduce your stress. Focus on abandoning one bad habit at a time and replace it with a healthier habit if possible. Keep in mind that inactivity is a bad habit too. Avoid spending too much sitting in front of your TV or computer.

Tip: A lot of people think a whole grain food is something like bread or cereal. What they don’t realize is, that they’re leaving out a lot of foods that people can add to any meal.

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Start by strengthening your midsection. You can do this at home if you get a yoga mat and use it do abs and crunches. Plan on working out for about thirty minutes at a time. If you are out of shape, do not work out more than two or three times a week. You will progress quickly if you try doing as many reps as possible for each exercise. If you get tired, take a break for a few minutes. Instead of switching to a different exercise, do more reps of the same exercise.

Developing a good cardio workout is a great way to burn some calories. Find an activity you really enjoy. You could join a sports team, go for runs or power walks, swim, do some aerobics or learn a martial art. Work on your cardio every other day if you can, but start slowly with short sessions a couple times a week. Join a gym if you want to have the occasion to join classes and explore different activities.

Tip: When you are lifting doing more reps with less weight will get you bigger muscles. Muscle mass is is not built solely by lifting large amounts of weight; endurance is also key.

Once you have strengthened your midsection and can work on your cardio regularly, you can move on to developing your different muscles groups to build some muscle mass. Do not exercise the same muscle group two days in a row. Your muscles need a full day to heal after a workout session. You should get some weights for the upper part of your body and do crunches or use a rowing machine to develop your legs. Do not include more than five exercises in each workout session so you have time to do as many reps as possible for each exercise.

Set some goals for your fitness program. You should plan on losing a couple pounds a week. You will meet your goals if you try working out for longer periods of time and more frequently. Increase the number of reps you do on a weekly basis, and add more exercises to your routines. If you do not meet your goals, give yourself more time. Make sure your goals are realistic and plan on spending more time exercising or finding a more efficient activity.

You will get in shape if you follow these tips. Be patient and start slowly so you can get used to being active on a more regular basis.

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Life Changing Prana Power Yoga

What do people want in prana power yoga? Being power yoga, it has been modified to fit the contemporary lifestyle but still managing to retain the Ashtanga and Vinsaya philosophies. Improving strength, resistance and dexterity for the body remain to be its goals. Its uniqueness lies in its ability to transform the frame of mind into one of heightened wisdom, freedom and compassion. It gives life a new meaning and the yogi a deeper spirituality.

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Prana power yoga is dedicated to the study and practice of yoga as a path or journey towards a better self. This is done by practicing the asanas or poses along with a music that provides the beat to its flowing movements. The studio can either be heated or unheated. It can be strenuous, hot and sweaty especially when done in hot studios, but the movements are easier because it lacks the extreme bending of muscles. Despite this, it still works deep within the body.

Understanding the different needs of people, most studios these days offer prana power yoga classes of varying intensities. There are even routines, vinsanas and asanas that are safe even for pregnant women and children developed for such purposes. The routines are graded so that more advanced yogis can still be sufficiently challenged. Even fitness instructors and experts can still find a long list of asanas which they can learn, practice and master.

Tip: You can use a belt with weights in it when you are lifting heavy weights. Overuse of belts can have detrimental effects.

Prana power yoga is said to be useful in weight loss and management. Breaking out into heavy sweat is expected having vigorous pace which match the prana music or acoustic. Since it instills spirituality without pressure, the entire lifestyle and attitude is modified. Getting into the desired weight and keeping it down naturally come as breathing or pranayama becomes part of life. The provision of a steady supply of oxygen is thought to help in the good flow of electrolytes and nutrients in the body. This results in the enhancement of metabolism and more efficient use of nutrients for health.

Prana power yoga is a positive way to foster a good lifestyle as a whole complemented by a healthy body, sound mind and a serene spirit. A path which takes you to such positive life makes it a path worth traveling.

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How Golf Stretches In Your Office Can Improve Your Game

Golf stretches in your office? Yes you heard it right! What a great way to take a quick break from your computer to not only feel better in the moment, but improve your game at the same time.

I’ve come up with many clever ways to work around the “I don’t have time” reason (excuse).

Tip: If the time to practice your golf is limited, focus on improving your short game. Work on skills like chipping and putting.

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You can’t tell me you don’t have 15 seconds at your computer…and no-less in your chair? That’s right…I have come up with a whole routine you can do at your office that will quickly and dramatically improve your range of motion in your golf swing.

How many times have you been sitting at your computer with pains in your neck, back, shoulders, hips and even feet?

I’ve been there and that’s why I’ve come up with a simple and quick routine, to solve this very common problem.

If you are a fanatic golfer like me…you think about golf 24/7. Even at work! There’s nothing wrong with that as long as you’re getting your work done.

But why not make valuable use of that quick moment for golf by doing a golf stretch at your desk without leaving your chair?

Tip: Get golf shoes with some extra width to ensure that your feet don’t get sore as they swell after a round of walking. Golf shoes which are snug in the pro-shop will lead you to pain on the course.

You’ll be amazed how good you feel and how much better your golf game gets. The KEY is to stretch whenever you get a quick 15 seconds. Just think how many stretches you could get in during one day.

Tip: Move your hips quickly as you swing to shift your weight from back to front. Your ball will travel further with this method because your swing will pack more power.

I firmly believe in being efficient with your time and making the most of your day. I’m going to give you one (of many) golf stretches you can do, in your chair in front of your computer.

I call it the Seated Twist (in your chair):

Tip: Try not to move your legs excessively when you are swinging a golf club. Your legs create a solid base and facilitate a proper shifting of the weight as you swing, but with too much leg movement you run the risk of being off-balance.

* Sit upright in your office chair, with chest high and back straight.
* Reach behind you with one arm, which will rotate your upper body.
* While staying very erect, twist as far as you can go and hold.
* Twist the other way and repeat.
* Go both sides 2-3 times, holding for 10 seconds.

Tip: While standing between three and five feet in back of the golf ball, focus on the spot where you want it to land. While doing this, you will also want to take into consideration conditions, such as the direction and force of any present wind.

This is a very effective golf stretch for reducing and/or eliminating back back pain and quickly improving your backswing and follow through range of motion, resulting in higher clubhead speed and more importantly distance.
Do it right now and see how much better your back feels.

This is just one of many golf stretches AND golf exercises you can do in your office in less than one minute.

No more excuses!

Take ACTION and do that golf stretch right now!

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Keeping Up With The Rhythm Of The Power Yoga Music

Power yoga originated from classical Ashtanga and Vinyasa styles of yoga which given some modifications to fit today’s lifestyle. It is modern and westernized; reasons why this yoga became popular in fitness centers and gyms around the world. The inclusion of an upbeat power yoga music is one of those modifications adopted.

Traditional yoga focuses more on meditation through pranayama (breathing) and asanas (poses). Music is generally not advocated because it tends to slow down or even obstruct the clearing of the mind process which is essential in meditation. If ever music or sounds are used, these frequently fall under a different genre-natural sounds and music fit for chanting.

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In power yoga, except for an opening Sanskrit prayer, chanting is minimally used. There is a graceful vinsaya (movement) as one shifts from one asana to the next while maintaining the vigor and demand of the routine. The flow of movement is infused with more effortless grace as power yoga music is used to drive up the rhythm of the vinsaya. The flow is natural and motivated as one steps up with the rhythm. Power yoga is more tiring than classical yoga, and having music helps one focus more on the music and less on the asanas. The effect of the power yoga music to topwer yoga is posiyive as it helps clear thoughts while it is discouraged in classical yoga as it may impede with meditation. Mastering the asanas is essential in yoga. Mastery will remove thoughts from the movements of the body and focus more on the music and meditation.

Tip: When you are able, go outside to do your work. There are many outdoor activities that are great for your health.

By listening to power yoga music, teachers can decide on the types, beat and the asanas that will go with it. These must be practiced before holding classes to ensure that the smooth shifting between asanas will be executed well. The internet can provide many choices. It is easier to make a choice when there are options to select from. You can get samples for free. Take time in the selection. Being cognizant of the levels of fitness of the students in the class can help you select more conciously.

Do not forget that the power yoga music you need is something that has a pace conducive to meditation, but fast enough to promote the rigors that come with power yoga workout.

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Products In Walking Fitness

Many people do not exercise. Failure to exercise is not good for your health. We need to learn how to exercise more as well as eat right. Most forms of exercise are good for you on a regular basis.

One of the best exercises you can do is to walk. Walking gives you options. You can speed walk if you are on the advanced level, or you can start a beginners program. Speed walking takes you almost to a run. Brisk walking is good for those who have walked past the beginners stage.

If you feel uncomfortable walking outdoors, you can use treadmills indoors. At the beginning, you want to walk at a low pace. Work your body up to a distant goal gradually. Set your goals so that it is not far-reaching.

Tip: Try these tips that were offered by tennis player on how to workout your forearms. Lay out a flat piece of newspaper on a desk or table.

Choosing proper gear when walking:
Safety is the key focus in anything you do in life. Putting safety first will protect you. Safety is involved in walking. When you walk outdoors, you have to consider crime, accidents, incidents, and so on. When you consider these details, you will see that safety involves proper gear.

Walking outdoors should prompt you to consider helmets, kneepads, elbow pads, footwear and so on. You might want to purchase night reflectors if you walk at night. Something that you don’t want to use while walking is a set of headphones. Headphones put you at risk, since it lowers observation and hearing skills.

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How to find proper gear:
When shopping for the right equipment you want to consider the source and what it can offer you. In addition, you want to consider products sold that meets your budget. Purchasing costly products is not a way to reduce stress. Walking fitness reduces stress, yet if you step over your boundaries, stress will increase. How to find proper gear is up to you, but you have the option of visiting the Internet, department stores, sport stores and so on. Shoes are best purchased at stores where you have the option of trying on the footwear. Look for support, comfort, cushions and so on when considering walking fitness shoes.

Tip: You should avoid wrapping your thumb when doing lateral pull downs or pull ups. By putting your thumb next to your index finger instead, you will be focusing on your back muscles and avoiding the use of your arms.

Choosing the walking program right for you:
When it comes to exercise, you may want to check with your family doctor. No doctor in his or her right mind will discourage you. However, your doctor can help you set up a plan and goal that suits you.

How do I set up a schedule:
If you are not familiar with walking fitness schedules check out the materials online or at your library that offer you self-help. The materials can direct you. You will find materials at local health stores, bookstores, libraries and so on. Most areas have books, videos, audio and other materials to help you train in walking fitness. Online you will find a variety of free articles that help you walk to fitness. The articles are written by scores of authors worldwide, hired in by companies. These authors research, the authors may test and even workout themselves in some instances to provide you helpful materials to walking fitness.

You may want to get involved in a support group. When you are feeling down and lonely, they can help you to go that extra mile.

Support groups are great to use in times when you do not think you can go any more. Check your local area to find the support group that offers you the motivation you need to walk to fitness. You have many options available to you. The best thing you can do however is get, started walking to fitness now.

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