tag:blogger.com,1999:blog-45621876045933004122024-03-13T15:40:55.146+00:00 GooD life FitneSSAre you ready to lose weight? everyone can lose weight, learn how we do it !! At GoodLife Fitness our mission is to give every american a chance to live a healthy and fit good life Anonymoushttp://www.blogger.com/profile/01957076757852470122noreply@blogger.comBlogger127125tag:blogger.com,1999:blog-4562187604593300412.post-31653601568428009292014-08-17T18:32:00.000+01:002014-08-21T01:51:14.757+01:00Revealed! The real secret to fat loss<h2 class="short-teaser" style="background-color: white; border: 0px; margin: 20px 0px 0.5em; padding: 0px; vertical-align: baseline;">
<span style="color: #111111; font-family: Arial, Helvetica, sans-serif; font-size: small;"><span style="font-weight: normal; line-height: 28.799999237060547px;">By </span></span><span style="background-color: transparent; font-weight: normal; line-height: 28.799999237060547px;"><span style="color: #111111; font-family: Arial, Helvetica, sans-serif; font-size: small;"><a href="http://www.womensfitness.co.uk/" target="_blank">womensfitness</a></span></span></h2>
<h2 class="short-teaser" style="background-color: white; border: 0px; margin: 20px 0px 0.5em; padding: 0px; vertical-align: baseline;">
<span style="color: #111111; font-family: Arial, Helvetica, sans-serif; font-size: small;"><span style="font-weight: normal; line-height: 28.799999237060547px;">Pounding the treadmill may crush calories, but there’s a faster, more effective way to shift fat for good. Dave Fletcher tells all</span></span></h2>
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<tr><td class="tr-caption" style="text-align: center;">Revealed! The real secret to fat loss </td></tr>
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<span style="color: #111111; font-family: Arial, Helvetica, sans-serif; font-size: small;"><span style="font-weight: normal; line-height: 28.799999237060547px;">If you’re a regular reader of Women’s Fitness, you’ll probably know that we reckon weight training is just as important as cardio for fat loss. Not only does weight training boost your metabolism and firm you up all over, it’s also great for shifting those stubborn bulges. But there’s more science behind it than you may think, and it’s all to do with your muscle fibres. By knowing how they work, and how to get the best from them, you can blitz your wobbly bits forever. Hurrah! </span></span></h2>
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<span style="color: #111111; font-family: Arial, Helvetica, sans-serif; font-size: small;"><span style="line-height: 28.799999237060547px;"><b>Which twitch is which?</b></span></span></div>
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<span style="color: #111111; font-family: Arial, Helvetica, sans-serif; font-size: small;"><span style="font-weight: normal; line-height: 28.799999237060547px;">Our muscle fibres are split into two main types: slow twitch and fast twitch. Slow-twitch fibres contract slowly and</span></span></h2>
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<span style="color: #111111; font-family: Arial, Helvetica, sans-serif; font-size: small;"><span style="font-weight: normal; line-height: 28.799999237060547px;">rely on oxygen as their main energy source. They can </span></span></h2>
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<span style="color: #111111; font-family: Arial, Helvetica, sans-serif; font-size: small;"><span style="font-weight: normal; line-height: 28.799999237060547px;">be used for longer periods </span></span></h2>
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<span style="color: #111111; font-family: Arial, Helvetica, sans-serif; font-size: small;"><span style="font-weight: normal; line-height: 28.799999237060547px;">of time; for instance, athletes who run long distances </span></span></h2>
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<span style="color: #111111; font-family: Arial, Helvetica, sans-serif; font-size: small;"><span style="font-weight: normal; line-height: 28.799999237060547px;">need more slow-twitch </span></span></h2>
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<span style="color: #111111; font-family: Arial, Helvetica, sans-serif; font-size: small;"><span style="font-weight: normal; line-height: 28.799999237060547px;">fibres in their legs. </span></span></h2>
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<span style="color: #111111; font-family: Arial, Helvetica, sans-serif; font-size: small;"><span style="font-weight: normal; line-height: 28.799999237060547px;">Fast-twitch fibres, on the other hand, contract quickly and provide strength and speed, though they also fatigue more quickly. Sprinters require short but intense bursts of energy and so need more fast-twitch muscle fibres. Fast-twitch muscle fibres rely on the energy-carrying molecule adenosine triphosphate (ATP) and glycogen as their main energy sources. As ATP sources can be rapidly depleted and lactic acid is a by-product of the breakdown of glycogen, fast-twitch fibres can only be active for a short time.</span></span></h2>
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<span style="color: #111111; font-family: Arial, Helvetica, sans-serif; font-size: small;"><span style="font-weight: normal; line-height: 28.799999237060547px;">Different types of exercise will determine whether your fast- or slow-twitch fibres have to work to complete the task ahead. Basically, aerobic exercise will stimulate your slow-twitch fibres and weights, sprints and circuits will stimulate your fast-twitch fibres.</span></span></h2>
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<span style="color: #111111; font-family: Arial, Helvetica, sans-serif; font-size: small;"><span style="line-height: 28.799999237060547px;"><b>Fast weight loss</b></span></span></div>
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<span style="color: #111111; font-family: Arial, Helvetica, sans-serif; font-size: small;"><span style="font-weight: normal; line-height: 28.799999237060547px;">It has been drummed into us that for maximum weight loss, we should focus on our slow-twitch fibres by doing steady-state cardiovascular exercise. But in recent years, sports science has proven that women who focus on stimulating their fast-twitch fibres by doing weight training, sprints and kickboxing lose fat and overall body weight far quicker. A study from Boston University revealed that the increase in muscle mass you get by pumping iron can reduce your body fat, which in turn reduces overall body mass </span></span></h2>
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<span style="color: #111111; font-family: Arial, Helvetica, sans-serif; font-size: small;"><span style="line-height: 28.799999237060547px;"><b>and lowers the risk of adult diabetes</b>.</span></span></div>
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<span style="color: #111111; font-family: Arial, Helvetica, sans-serif; font-size: small;"><span style="font-weight: normal; line-height: 28.799999237060547px;">You don’t need to panic about putting on bulk by weight training, either. This ultimately comes down to hormones and calories. Women simply don’t have the testosterone to bulk up, even if </span></span></h2>
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<span style="color: #111111; font-family: Arial, Helvetica, sans-serif; font-size: small;"><span style="font-weight: normal; line-height: 28.799999237060547px;">they are doing weight training. This is the most misunderstood message among female exercisers, and it’s really important that you don’t let it get in the way of your dream body. </span></span></h2>
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<span style="color: #111111; font-family: Arial, Helvetica, sans-serif; font-size: small;"><span style="font-weight: normal; line-height: 28.799999237060547px;">Weights and sprint training will help you lose fat because of the effect that our muscles have on the body’s ability to burn calories at rest (our metabolic rate). If your workouts involve fast-twitch muscle stimulation by using weights, sprints or kickboxing moves, your body will continue to burn fat for up to eight hours after a session. Slow-twitch workouts (such as long runs, extended swims or cross-training sessions) are a different story. You will only burn fat for about an hour after a slow-twitch session. </span></span></h2>
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<b><span style="color: #111111; font-family: Arial, Helvetica, sans-serif; font-size: small;"><span style="line-height: 28.799999237060547px;">Mix it up</span></span><span style="color: #111111; font-family: Arial, Helvetica, sans-serif; font-size: small;"><span style="line-height: 28.799999237060547px;">An effective fat-loss programme will focus on stimulating all of </span></span></b></div>
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<span style="color: #111111; font-family: Arial, Helvetica, sans-serif; font-size: small;"><span style="font-weight: normal; line-height: 28.799999237060547px;">your muscle fibres by mixing up weights, circuits and cardio. Women reach a plateau in their fitness when they focus 100 per cent of their gym time on their slow-twitch muscles fibres (i.e. running or cross training). Weight training and high-intensity exercise are far more powerful fat-loss tools. Ultimately, a combination of exercises that stimulate slow- and fast-twitch </span></span></h2>
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<span style="color: #111111; font-family: Arial, Helvetica, sans-serif; font-size: small;"><span style="line-height: 28.799999237060547px;"><b>fibres is the recipe for weight-loss success.</b></span></span></div>
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<span style="color: #111111; font-family: Arial, Helvetica, sans-serif; font-size: small;"><span style="font-weight: normal; line-height: 28.799999237060547px;">The fat-burning workout over the following pages is a good example of how to stimulate your fast-twitch muscle fibres, provided you lift heavy enough weights. Each set should be so tough that you are struggling to finish the last rep!</span></span></h2>
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</script>Ismail oubarkahttp://www.blogger.com/profile/13492423322760844422noreply@blogger.com0tag:blogger.com,1999:blog-4562187604593300412.post-3870000387513748462014-08-14T22:05:00.000+01:002014-09-06T02:28:34.965+01:005 Best Exercises for Increased Performanceby <a href="http://www.muscleandfitness.com/" target="_blank">muscleandfitness</a><br />
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In our search for the most effective weight training <a href="http://www.muscleandfitness.com/workouts/workout-routines/train-pro-athlete" style="color: black; font-weight: bold; text-decoration: none;" target="_blank">exercises for athletes</a>, we decided to contact a handful of the country’s best trainers and strength coaches and ask them each one simple, yet ever-perplexing question: What is the single best exercise a ballplayer, fighter or any other sportsman for that matter can do to improve his performance on the field, the court, the track or the ring?</div>
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<tr><td class="tr-caption" style="text-align: center;">5 Best Exercises for Increased Performance</td></tr>
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The typical response included lots of head-scratching, and more than one trainer made the point that it’s virtually impossible to pick one single move that trumps all others. Fair enough. So we rephrased the question: If for some odd reason, you were limited to one exercise to prescribe to your athletes, what would it be?<br />
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In the end, the trainers came through in fine fashion and delivered the following 5 exercises. Each individual had his own reason for choosing the exercise he did, but overall, any one exercise on the list will work for a number of sports, from football to fighting to sand volleyball on the weekends, provided that sport requires some combination of strength, power, flexibility and conditioning. (All you dart throwers and foosball players out there, sorry, you’re out of luck.) Fortunately, you’re not limited to picking just one exercise. Work several (or even all) of them into your current lifting program and we promise you’ll be that much more of a beast in your chosen sporting arena in no time.</div>
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Barbell Step-Up</div>
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<span class="memento-caption"><b>Contributor:</b> David Sandler, MS, CSCS, co-owner of StrengthPro Inc., a Las Vegas based sports performance and nutrition consulting group (strengthpro.com).</span></div>
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<span class="memento-caption"><b>Where it hits:</b> Quads, glutes, abs</span></div>
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<span class="memento-caption"><b>Why it’s effective:</b> “Step-ups require a high degree of strength, coordination and balance – all marks of true athleticism,” says Sandler. “From a balance standpoint, using a barbell makes the move significantly more difficult than using dumbbells. A bar can sway side to side and front to back, whereas with dumbbells you can easily drop them to the floor if you lose balance.”</span></div>
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<span class="memento-caption"><b>How to do it:</b> Place a loaded barbell across your upper traps like you would when squatting and stand facing a plyometric box or other stable raised surface. (The height of the box should be such that when one foot is on the floor and the other is up on the box, the lead thigh is parallel to the floor.) Step up onto the box with one foot and press down into the box to raise your body up until the working leg is fully extended, then lower yourself back to the starting position, both feet on the floor. Alternate legs every other rep, or complete all reps with one leg and then switch legs.</span></div>
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<span class="memento-caption"><b>How much to do:</b> 3-4 sets, 8 reps per leg, 1½-2 minutes rest between sets</span></div>
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<span class="memento-caption">Conventional Deadlift</span></div>
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<span class="memento-caption"><span class="memento-caption"><b>Contributor:</b> Robert T. Williams, MS, CSCS, Division Fitness and Performance Specialist for EAS in Columbus, Ohio.</span></span></div>
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<span class="memento-caption"><span class="memento-caption"><b>Where it hits:</b> Quads, hamstrings, glutes, back</span></span></div>
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<span class="memento-caption"><span class="memento-caption"><b>Why it’s effective:</b> “One element of training that is often overlooked is inertia – more commonly understood as starting strength,” says Williams. “In most sports, you need to be able to accelerate quickly to the ball, or toward or away from a teammate or opponent. This requires explosiveness and strength, both of which are developed by deadlifting. Deadlifts will train the muscles to overcome your own body’s inertia to accelerate, but it will also allow you to overcome your opponent’s inertia in contact sports like football, rugby or wrestling, where you’re required to stop and/or takedown an opponent.”</span></span></div>
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<span class="memento-caption"><span class="memento-caption"><b>How to do it:</b> Position your feet shoulder-width apart beneath a loaded barbell touching your shins. Squat down and grasp the bar with a shoulder-width, pronated (palms facing back) grip. With your chest up and back flat, lift the bar by extending your hips and knees to full extension. Keep your arms straight throughout as you drag the bar up your legs to a standing position. Squeeze your back, legs and glutes for a count, then lower the bar back down to the floor.</span></span></div>
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<span class="memento-caption"><span class="memento-caption"><b>How much to do:</b> For increasing absolute strength, Williams recommends 5-6 sets of 3-5 reps using 85%-90% of your 1RM; for developing explosiveness, he recommends 3-4 sets of 5-6 reps with 50%-60% of your 1RM.</span></span></div>
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<span class="memento-caption"><span class="memento-caption">Bench Press Throws</span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption"><b>Contributor:</b> Tim Scheett, PhD, assistant professor in the department of health and human performance at the College of Charleston and an associate editor for the Journal of Strength & Conditioning Research.</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption"><b>Where it hits:</b> Chest, shoulders, triceps</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption"><b>Why it’s effective:</b> “The one thing that many people tend to forget when training for sports is the importance of developing explosive power for the upper body,” says Scheett. “Whether we’re talking about football, basketball, baseball, soccer, tennis, volleyball, wrestling, whatever, every athlete benefits from having great upper body explosiveness. And perhaps the best exercise for this is the bench press throw, because it utilizes relatively light weight and can be performed in a Smith machine, though I recommend a good spotter to ensure safety when catching the bar on the way down.”</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption"><b>How to do it:</b> Center a flat bench in a Smith machine so that the bar lowers to your middle chest. Lie back, take a shoulder-width grip on the bar and unhook the latches. Slowly lower the bar to your chest as if you were doing a normal set of bench press. When the bar reaches your chest, explosively press it upward so that it literally leaves your hands at the top of the rep. After releasing, keep a slight bend in your elbows and catch the bar as it comes back down. Reset your hands so they’re even before doing the next rep.</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption"><b>How much to do:</b> 3-5 sets of 3-5 reps with 3-5 minutes rest between sets using 30%-50% of your 1R</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption">High-Hip Deadlift</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption"><b>Contributor:</b> Mike Dolce, a former powerlifter and a strength coach and nutritionist to various elite UFC fighters.</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption"><b>Where it hits:</b> Hamstring, glutes, lower back, core</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption"><b>Why it’s effective:</b> “In my experience, most athletes, not just mixed martial artists, have terribly weak hamstrings, glutes and lower backs due to flexibility issues and undertraining,” says Dolce. “The high-hip deadlift directly addresses flexibility while building tremendous strength through the entire posterior chain [hamstrings, glutes, lower back] and core.”</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption"><b>How to do it:</b> Stand over a loaded barbell on the floor with your feet roughly shoulder-width apart, your heels under your knees, your knees under your hips, your toes pointed forward and the bar directly over the midpoint of your shoelaces. Bend down and grasp the bar with a shoulder-width grip while keeping a tight arch in your lower back and bending your knees only slightly. Keeping your weight on your heels, your knees fixed in a slightly bent position and your hips high, explode the bar off the floor, driving through the upright position and slamming your upper thighs into the bar. Keeping your muscles tight, allow gravity to pull the bar back to the floor and let your hips “float” back to the starting position.</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption"><b>How much to do:</b> Leading up to a fight, Dolce typically has his high-level fighters perform 5-minute rounds of 20-rep sets of high-hip deadlifts separated by rest periods consisting of 3-8 very deep breaths (eight deep breaths equates to roughly 40 seconds).</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption">Power/Hang Clean</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption"><b>Contributors:</b> Adam Mosher, CSCS, former head strength and conditioning coach for NASCAR’s Earnhardt Ganassi Racing and current pit crew member for Martin Truex Jr.’s #56 NAPA Auto Parts car; Jeff Kerr, a Hendrick Motorsports pit crew member who has also assisted Mosher as a strength coach.</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption"><b>Where it hits:</b> Quads, glutes, hamstrings, core, shoulders, traps</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption"><b>Why it’s effective:</b> “The hang clean is the perfect lift to improve strength, flexibility, balance, body control and explosiveness,” says Mosher. “In any sport, including pit stops [in NASCAR], those five factors are the pillars to being a great athlete.” “I agree with cleans,” says Kerr,” but I would choose the power clean for all the reasons Mosher mentioned and because it involves a little more lower body strength and power, since the bar starts on the ground.”</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption"><b>How to do it:</b> Stand over a loaded barbell on the floor with your feet shoulder-width apart. Squat down to grasp the bar with an overhand grip, your chest out and your torso bent at 45 degrees. Keeping your entire body tensed, drive explosively through your heels to straighten your knees and bring your hips forward until the bar is at hip height, then immediately pull the bar up to your shoulders and squat under it as you catch it on your shoulders with your elbows pointed forward. Extend your hips and knees to stand straight up with the bar resting on your upper chest and front delts. Lower the bar back to the floor and repeat.</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption">When doing hang cleans, the motion is the same, except that you start the movement in a standing position with the bar hanging straight down in front of you. Initiate the movement by dipping your hips down with a relatively shallow bend of the knees and exploding upward.</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption"><b>How much to do:</b> Mosher recommends five sets of 3-5 reps using 60%-70% of your 1RM and roughly 70-second rest periods.</span></span></span><br />
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</span>Ismail oubarkahttp://www.blogger.com/profile/13492423322760844422noreply@blogger.com0tag:blogger.com,1999:blog-4562187604593300412.post-62626666878420130292014-08-13T21:18:00.003+01:002014-08-13T21:26:46.492+01:008 Performance Pointers for Summer Six-Pack Abs<div class="promo-title" style="background-color: white; font-family: Arial, Helvetica, 'Nimbus Sans L', sans-serif; line-height: 15px; margin-top: 12px;">
By <a href="http://www.muscleandfitness.com/" target="_blank">muscleandfitness</a></div>
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<span class="memento-caption">You’d like to think it’s never too late to start, but the truth is that clock is ticking when it comes to getting those <a href="http://www.muscleandfitness.com/workouts/abs-exercises/five-weeks-washboard-abs" style="color: black; font-weight: bold; text-decoration: none;" target="_blank">washboard abs</a> in time for beach weather. Don’t panic, though: get started with these tips today and you’ll be set for a (mostly) shirtless summer.</span><br />
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The adage that “abs are made in the kitchen” is totally right, but almost as important is making sure you’re using proper form when you’re working toward better definition and <a href="http://www.muscleandfitness.com/news-and-features/galleries/training/5-ab-exercises-greater-core-strength" style="color: black; font-weight: bold; text-decoration: none;" target="_blank">strength in your core</a>. These guidelines ensure you’re not wasting your time—or worse, setting yourself up for injury</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-2XdbaPrGzHk/U-vFV9QEssI/AAAAAAAAAQ0/NYf5gNO8evk/s1600/DSSD.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="8 Performance Pointers for Summer Six-Pack Abs - http://goodlifefitnesss.blogspot.com/" border="0" src="http://4.bp.blogspot.com/-2XdbaPrGzHk/U-vFV9QEssI/AAAAAAAAAQ0/NYf5gNO8evk/s1600/DSSD.jpg" title="8 Performance Pointers for Summer Six-Pack Abs - http://goodlifefitnesss.blogspot.com/" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">8 Performance Pointers for Summer Six-Pack Abs</td></tr>
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<span class="memento-caption">1. Hold the peak contraction</span></div>
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<span class="memento-caption"><span class="memento-caption">By consciously squeezing and momentarily holding the peak contraction at the top of each rep, you’ll work your abdominals harder and be less inclined to race through your repetitions.</span></span></div>
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<span class="memento-caption"><span class="memento-caption">2. Move at a smooth, deliberate pace</span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption">Use a slow, strict motion that increases the intensity of the contraction and minimizes momentum. Momentum is created using fast, explosive motions, which reduce the quality of your workout and invite injury.</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption">3. Exhale at the top of the move</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption">Hold your breath until you’ve reached the peak-contracted position for a stronger, more intense contraction. Exhaling early reduces intra-abdominal pressure, so you won’t be able to contract your abs as strongly.</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption">4. Keep your head in line with your torso</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption">When grasping your head to support it, don’t interlock your fingers, which increases the likelihood you’ll pull on your head and disrupt spinal alignment. Lightly cup your fingers behind your head to support it—don’t pull on it.</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption">5. Make sure the action is restricted to your waist</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption">During most upper and lower abdominal moves, your spine flexes (your lower back rounds), so don’t keep your lower back arched during the movement. Keep other joints stabilized.</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption">6. The range of motion is fairly small in many abdominal moves</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption">Bringing your shoulder blades off the floor in the basic crunch, for example, works the abs through a full range of motion. Don’t rise as high as you would in a full sit-up—such motion doesn’t further contract or stimulate the abs and may increase hip flexor involvement when your feet are planted, such as in decline-bench crunches.</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption">7. Maintain constant tension throughout the set</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption">The ab muscles recover quickly, so if you rest between reps, even if for only a second, it becomes difficult to adequately fatigue the muscle. Maintain constant tension by stopping just short of the endpoint on the eccentric rep.</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption">8. Take precise rest periods between sets</span></span></span></div>
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<span class="memento-caption"><span class="memento-caption"><span class="memento-caption">After you complete your set, rest about 60 seconds to let your abs recover so you can complete your next set. If you start too early, they’ll still be fatigued and you won’t reach your target rep.</span></span></span></div>
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Ismail oubarkahttp://www.blogger.com/profile/13492423322760844422noreply@blogger.com1tag:blogger.com,1999:blog-4562187604593300412.post-57506459737218939592014-08-12T22:14:00.000+01:002014-08-12T22:14:24.617+01:00The No-Situp Ab Workout<div style="background-color: white; font-size: 15px; line-height: 22px; margin-bottom: 1.5em;">
<span style="font-family: franklin-gothic-urw, 'Arial Narrow', Arial, sans-serif;">by </span><span class="info" style="font-family: franklin-gothic-urw, 'Arial Narrow', Arial, sans-serif;"><span itemprop="name"><a datatype="" href="http://www.mensfitness.com/authors/rob-king" property="rdfs:label skos:prefLabel" style="color: #ee523a; text-decoration: none;" typeof="skos:Concept">Rob King</a></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">When you think of <a href="http://www.mensfitness.com/topics/abs-workouts" style="color: #ee523a; text-decoration: none;" target="_blank">ab exercises</a>, the first one that usually comes to mind is the situp. While the situp <em>is</em> OK when performed properly, there's other options that place less strain on the neck, spine, and lower back, especially for people who spend countless hours sitting or working at a computer. "Spinal flexion," which basically means you sit in a hunched crunched position for too long, is similar to a situp, and over time, can cause numerous problems including poor posture, pain, and decreased performance.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Instead of doing situps give these three exercises a try:</span></div>
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<strong><span style="font-family: Arial, Helvetica, sans-serif;">Single-arm Weighted Carries<br /><strong>Pushup Hold Walkouts<br /><strong>Side Plank</strong></strong></span></strong></div>
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<strong><span style="font-family: Arial, Helvetica, sans-serif;">1. Single-arm Weighted Carries</span></strong></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The single-arm weighted carry is a go-to exercise, every workout. It's very simple to perform and very beneficial in many ways. Simply grab a weight in one hand and start walking.</span></div>
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<em><span style="font-family: Arial, Helvetica, sans-serif;">Some tips to quality weighted carries are:</span></em></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1. Maintain good posture. Chest up, eyes up, and shoulders back. Be sure to not hunch or round the shoulders or upper back.<br />2. Brace Your Core. To do this, flex your core like someone is going to punch you in the stomach. This immediately will give you the feeling of creating a brace.<br />3. Make a fist with your free hand. This will create more full body tension, which will make this more of a full-body exercise.</span></div>
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<strong><span style="font-family: Arial, Helvetica, sans-serif;">2. Pushup Hold Walkouts</span></strong></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">This is a simple yet effective core exercise that requires no equipment that will turn your abs to bricks.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1. Start in a pushup position with your hands under your shoulders.<br />2. Brace your core like you're going to get punched and squeeze your glutes as hard as possible.<br />3. From here start walking your hands upward, one at a time past your head. Keep walking your hands up slowly and controlled.<br />4. Your core will immediately brace and you'll feel your midsection lock down.<br />5. Hold the walk-out position for 3-5 seconds, walk your hands back to pushup, position, and repeat.</span></div>
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<strong><span style="font-family: Arial, Helvetica, sans-serif;">3. Side Plank</span></strong></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Planks and side planks are a great exercise for core strength, improving hip issues, and helping people with lower-back pain. The side plank especially is a low-risk, high-benefit exercise.</span></div>
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<em><span style="font-family: Arial, Helvetica, sans-serif;">To do a side plank:</span></em></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1. Lie on your side. Put your top leg directly in front of your bottom leg. The heel of your top foot should be in line with tips of your toes of the bottom foot.<br />2. Take the elbow of the side you're lying on and prop yourself on your elbow with your elbow and shoulder stacked in a straight line.<br />3. From here rise up the hip that is on the ground and maintain a good neutral spine and brace hard.<br />4. Hold this position for as long as possible without losing form. Rest and repeat as necessary.</span></div>
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</script>Ismail oubarkahttp://www.blogger.com/profile/13492423322760844422noreply@blogger.com0tag:blogger.com,1999:blog-4562187604593300412.post-67824097799776866442014-08-07T22:00:00.000+01:002014-08-07T22:00:00.467+01:005 Tips for a Perfect Kettlebell Swing<div class="field field-name-body field-type-text-with-summary field-label-hidden view-mode-full">
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<span style="font-family: Arial, Helvetica, sans-serif;">By </span><span style="background-color: white; font-family: franklin-gothic-urw, 'Arial Narrow', Arial, sans-serif; font-size: 15px; line-height: 22px;"><a href="http://www.mensfitness.com/training/pro-tips/5-tips-perfect-kettlebell-swing/slide/4" target="_blank">Rob King</a></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The kettlebell, more commonly known in Russia as “Girya,” is one of the most misunderstood tools in fitness today. When used properly it is lethal for melting fat, building muscle, and rapid improvements in conditioning. Done incorrectly and it can result in injury. When using Kettlebells for fat loss, the first exercise to learn is “the Swing.” The swing is one of the best exercises for rapid fat loss and powerful development of the hips, and posterior chain (hamstrings, quads, and glutes). Here are the five most important cues for a perfect swing.</span></div>
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<span class="memento-title"><b><span style="font-family: Arial, Helvetica, sans-serif;">1. THE HIKE</span></b></span><br />
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<span class="slide-caption"><span style="font-family: Arial, Helvetica, sans-serif;">How you set up your swing matters. Don’t just grab the bell; learn to hike it to set up a powerful swing. Sit your hips back into a hinge, start with the kettlebell in front of you, grab it tightly, engage your lats, and hike the bell back through your legs like someone would hike a kettlebell. This set up sets up a powerful swing.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span itemprop="articleBody" style="background-color: white; font-size: 15px; line-height: 22px;"></span><span class="memento-title" style="background-color: white; font-size: 15px; line-height: 22px;">2. THE HINGE</span></b><span style="background-color: white; font-size: 15px; line-height: 22px;"></span></span><br />
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<span class="slide-caption"><span style="font-family: Arial, Helvetica, sans-serif;">A kettlebell swing is not a squat with a front raise, it’s meant to be a hinge. A hinge is when you sit your hips back stretching your hamstrings. This loads up your hips and hamstrings to become like a bow ready to fire an arrow.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span class="memento-title" style="background-color: white; font-size: 15px; line-height: 22px;"><b>3. THE LOCK</b></span><span style="background-color: white; font-size: 15px; line-height: 22px;"></span></span><br />
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<span class="slide-caption"><span style="font-family: Arial, Helvetica, sans-serif;">At the top of a kettlebell swing you want full hip extension, knees locked, feet rooted into the ground, core tight, and glutes squeezed. The lock is important for generating full explosive power at the top part of the swing.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span class="memento-title" style="background-color: white; font-size: 15px; line-height: 22px;"><b>4. BREATHING</b></span><span style="background-color: white; font-size: 15px; line-height: 22px;"></span></span><br />
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<span class="slide-caption"><span style="font-family: Arial, Helvetica, sans-serif;">It’s important to learn how to breathe properly when you swing for maximum fat loss results and conditioning. When extending your hips and coming swiftly to an upright position (the Lock), powerfully exhale, as if you were blowing out candles. During the swing, when hinging down, inhale and fill your midsection with air by breathing in through your nose. Learning to breathe during the swing takes a lot of practice, which leads into our most important point when learning to swing.</span></span></div>
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</span></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><span class="memento-title" style="background-color: white; font-size: 15px; line-height: 22px;"><b>5. REPETITION</b></span><span style="background-color: white; font-size: 15px; line-height: 22px;"></span></span><br />
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<span class="slide-caption"><span style="font-family: Arial, Helvetica, sans-serif;">The swing is a lift and should be treated like one. Be sure to practice. Learning a proper kettlebell swing cannot be learned quickly. Be patient and keep practicing and improving.</span></span></div>
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</span></div>
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</script>Ismail oubarkahttp://www.blogger.com/profile/13492423322760844422noreply@blogger.com2tag:blogger.com,1999:blog-4562187604593300412.post-5416701378327132462014-08-06T22:30:00.000+01:002014-08-06T22:30:00.252+01:00Workout Pyramids: The Fastest Way to Lose Fat<div class="separator" style="clear: both; text-align: center;">
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<img alt="Technique for muscle growth - http://goodlifefitnesss.blogspot.com/" src="http://www.mensfitness.com/sites/mensfitness.com/files/styles/photo_gallery_full/public/workout-pyramids-main.jpg?itok=avLcpk1V" title="Workout Pyramids: The Fastest Way to Lose Fat" /></div>
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By : <a href="http://www.mensfitness.com/weight-loss/burn-fat-fast/workout-pyramids-fastest-way-lose-fat" target="_blank">mens fitness</a></div>
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When it comes to fat loss, slow and steady does not win the race. Utilizing pyramids, an advanced training technique, can provide an intense conditioning workout and burn fat fast with as little as 15 minutes. Does it sound too good to be true? Well it's not.</div>
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A workout pyramid is very simple, yet very effective. You can do them with any equipment, or even just your bodyweight. And the options for variety are endless.</div>
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<strong>HOW TO DO IT</strong></div>
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First, pair a combination of exercises together. For example, pushups and knee grab situps. Then, pick a number as your starting point for reps, let's say 15. Next, do 15 pushups, followed by 15 knee grabs. After that, do 14 push ups, followed by 14 knee grab situps. Do this non-stop pairing of exercises until you complete one rep of each exercise.</div>
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To make pyramids even harder, record your time. Do your regular workout then afterwards, add in your push up/knee grab finisher. Set the clock, push start, do the finisher and record your time. Complete the finisher again two days later with the goal of beating your previous time. This will ramp up your training intensity, burn fat and give you a great conditioning workout. Want to raise the bar even more with workout pyramids? Add in some fitness equipment. </div>
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<strong>TRX Row</strong><br />
Sets: 15<br />
Reps: 15, 14, 13, 12…down to 1</div>
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<strong>Bench Press</strong><br />
Sets: 15<br />
Reps:15, 14, 13, 12…down to 1</div>
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<strong>Knee Grab Situps</strong><br />
Sets: 15<br />
Reps: 15, 14, 13, 12…down to 1</div>
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</script>Ismail oubarkahttp://www.blogger.com/profile/13492423322760844422noreply@blogger.com0tag:blogger.com,1999:blog-4562187604593300412.post-47878183876002618882014-08-04T00:45:00.000+01:002014-08-04T00:45:00.324+01:00Boost Your Back Squat<div class="separator" style="clear: both; text-align: center;">
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<img alt="Boost Your Back Squat - http://goodlifefitnesss.blogspot.com/" src="http://www.mensfitness.com/sites/mensfitness.com/files/styles/photo_gallery_full/public/fix-it-back-squat-rotator.jpg?itok=M1jrcdVt" title="Boost Your Back Squat - http://goodlifefitnesss.blogspot.com/" /></div>
<br />
By <a href="http://www.mensfitness.com/training/build-muscle/boost-your-back-squat#sthash.5aVuTjTg.dpuf" target="_blank"><span style="background-color: white; font-family: franklin-gothic-urw, 'Arial Narrow', Arial, sans-serif; font-size: 15px; line-height: 22px;">mens fitness</span><span style="background-color: white; font-family: franklin-gothic-urw, 'Arial Narrow', Arial, sans-serif; font-size: 15px; line-height: 22px;"> </span></a><br />
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The squat hits every muscle in the body in some way, shape or form, and is one of the moves that people use to measure strength. Squatting twice your bodyweight is considered a huge feat of strength, but those big number lifts don't come overnight, and without practice. </div>
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The three most common snags or roadblocks that people face when trying to boost their squat are: weak glutes, weak hamstrings, and limited mobility. Here's how to fix them.</div>
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<span style="background-color: yellow;">WEAK GLUTES</span></h2>
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When coming out of the bottom position of a squat and driving upward, some athletes experience an inward buckle of the knees. This condition is known as valgus collapse and it's an indication of weak glutes. If not corrected early on, injuries can occur such as tears in the ACL, PCL, and most commonly the meniscus, meaning long-term recovery from surgery.</div>
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How to Fix It</h3>
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Incorporate barbell hip thrusts into your routine to directly target the glutes. Perform 3-4 sets of 6-10 reps on your leg or lower-body days.</div>
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<span style="background-color: yellow;">WEAK HAMSTRINGS</span></h2>
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Yes, squatting hits the quads hard, but when the weight gets heavy enough, the hamstrings and glutes become much more important muscles to activate properly. Weak hamstrings can leave you struggling while trying to come out of the hole, or bottom position.</div>
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How to Fix It</h3>
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Romanian deadlifts will strengthen the hamstrings and teach the body the correct order in which to fire these muscles in order to improve squat technique. Shoot for 3-4 sets of 6-8 reps on your leg or lower-body days.</div>
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<span style="background-color: yellow;">LIMITED MOBILITY</span></h2>
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If your body is tight and stiff, it's going to be challenging to move fluidly through a range of motion, forget even thinking about packing on significant weight. </div>
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How To Fix It</h3>
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Foam rolling is a good option for loosening up tight areas, but dynamic mobility work is the most effective option. After a foam rolling areas including the shoulders, chest, mid-back, lower-back, hamstrings, and glutes, perform overhead squats to stretch, open up, and mobilize all the major parts of the body. Start with 1-2 sets of 10-12 reps with a PV pipe, progressively move to a barbell for 2-3 sets while increasing the weight with each set. </div>
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</script>Ismail oubarkahttp://www.blogger.com/profile/13492423322760844422noreply@blogger.com0tag:blogger.com,1999:blog-4562187604593300412.post-6004856297993585322014-08-02T23:44:00.000+01:002014-08-02T23:44:04.994+01:00The 100-Rep Squat Workout<div style="background-color: white; font-family: franklin-gothic-urw, 'Arial Narrow', Arial, sans-serif; font-size: 15px; line-height: 22px; margin-bottom: 1.5em;">
By : <a href="http://www.mensfitness.com/training/workout-routines/100-rep-squat-workout?page=2" target="_blank">mens fitness</a></div>
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<img alt="Lower body workout for hypertrophy" src="http://www.mensfitness.com/sites/mensfitness.com/files/styles/photo_gallery_full/public/100-rep-squat-workout-main.jpg?itok=FnxU7Vd8" /></div>
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The classic barbell squat is quite possibly the greatest all-around exercise; it targets your quadriceps, hamstrings, and glutes, as well as the rest of your body. And to reap the muscle-building benefits of the beloved move, you don't need to train like a powerlifter. Instead of upping your weight, increase your reps. Doing more than 10 squats per set induces significant muscle growth and is a strategy endorsed by strength coaches like Bret Contreras.</div>
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“The 20-rep squat protocol has packed more mass on lifters' thighs than just about any program out there,” says Contreras.</div>
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Furthermore,<span style="line-height: 1.538em;"> a</span> study<span style="line-height: 1.538em;"> published in the <em>Journal of Applied Physiology</em> suggests that muscle grows to the same extent when you push lighter weights to failure as it does when you lift heavy loads to failure. </span><br />
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<span style="line-height: 1.538em;">Become a better athlete and build lower-body muscle in just four weeks with this high-volume leg training program. </span></div>
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<strong><span style="line-height: 1.538em;">The 4-WEEK SQUAT WORKOUT</span></strong></div>
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<strong>DIRECTIONS</strong><br />
<span style="line-height: 1.538em;">Do this training program on Mondays and Thursdays for the next 28 days. Use no more than 95 pounds the first week. Rest 45 seconds between sets of squats. Perform exercises 2A and 2B with 45 seconds rest after you’ve completed each back-to-back move.</span></div>
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<img alt="The 100-Rep Squat Workout- http://goodlifefitnesss.blogspot.com/" src="http://www.mensfitness.com/sites/mensfitness.com/files/100-rep-squat-workout-2.jpg" height="552" title="The 100-Rep Squat Workout- http://goodlifefitnesss.blogspot.com/" width="640" /></div>
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<strong>1. <a href="http://www.mensfitness.com/training/build-muscle/squat" style="color: #ee523a; text-decoration: none;">Barbell Squat</a></strong><br />
<strong>Sets:</strong> 4<br />
<strong>Reps: </strong><span style="line-height: 1.538em;">30, 30, 20, 20 </span></div>
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Drive your hips back and squat down until your thighs are parallel to the floor. Pause and return to the start.</div>
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<strong>2A. Barbell Romanian Deadlift</strong><br />
<strong>Sets:</strong> 2<strong> </strong><br />
<strong>Reps: </strong>10<br />
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<span style="line-height: 1.538em;">Place a loaded barbell set at mid-thigh height in the rack. Grab the bar with a shoulder-width grip and step back. Brace your abs and drive your hips back until your trunk is nearly parallel to the floor. Squeeze your glutes and push your hips forward to return to the start.</span></div>
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<strong>2B. Barbell Hip Thrust</strong><br />
<strong>Sets:</strong> 2<br />
<span style="line-height: 1.538em;"><strong>Reps:</strong> 10</span><br />
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<span style="line-height: 1.538em;">Sit on the floor and rest your back on a bench positioned parallel to the bar. Roll a loaded barbell up your thighs, so the bar sits on your hips. Squeeze your glutes and drive your heels into the floor to lift the barbell. Maintain a straight line through your shoulders, hips, and knees. Return to the start and repeat.</span></div>
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</script>Ismail oubarkahttp://www.blogger.com/profile/13492423322760844422noreply@blogger.com0tag:blogger.com,1999:blog-4562187604593300412.post-61056280838172954812014-06-09T01:07:00.000+01:002014-06-09T01:07:00.105+01:00Why Is Nutrition Important With Exercise?<em style="background-color: white; color: #333333; font-family: 'Avenir Next', Arial, 'Helvetica Neue', Helvetica, sans-serif; font-size: 12px; line-height: 18px;">By <a href="http://ezinearticles.com/?expert=Adnan_Akramz" rel="author" style="color: #a30006;" title="EzineArticles Expert Author Adnan Akramz">Adnan Akramz</a></em><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">There are many things that can help you get a great body and keep it along with making sure that you're nutritionally healthy as well. However, one of the key things that you have to do is exercise, and even though you need to exercise there is another thing that you need to think about as well that goes along with it too is the fact that you need to have good nutrition as well. It's integral to keeping a healthy body and also a healthy mind and there are some major reasons why you should look into it. In this article you will find out why nutrition is important with exercise and what it can really do to help you get the healthiest body too.</span><br />
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<tr><td class="tr-caption" style="text-align: center;">Why Is Nutrition Important With Exercise?</td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">First is the obvious. You're going to be working out your body and burning a whole lot of calories as well. These calories and fat get burned up fast, and although you are doing great, a lot of people make a big mistake when they work out. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">The big mistake is they don't put nutrition with their exercise, and one of the major reasons why nutrition is important with exercise is because if you're feeding your body solely carbs and sugars after they work out, it's only going to hurt them because that's what's rebuilding the body after you work out.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"> You're not going to really have a great body, and sometimes it can end up being counterproductive because instead of losing weight and toning up you're going to look big and bulky. It's not fun to have at all and frankly you should be wary of the carbs in food. You should eat foods high in fat so that you can burn it off and have more energy. Carbs are only going to give you temporary energy and aren't a real fix. That's why nutrition is important with exercise.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">The second reason why is you burn off a ton of the key vitamins and minerals when you exercise. A lot of vitamins can really get eaten up especially the water-soluble ones like vitamin C. If you don't have any of those vitamins in your body you would be dead. You need it to have a healthy immune system, nervous system, and even heart health is affected by this. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">A good nutritious diet puts that back in the body while getting rid of the fats and burning calories. When you create muscle as well you're burning off a whole lot of calories as well, making you into a fat-burning machine. You need to have a good diet to help with that, and now you will know why nutrition is important with exercise.</span><br />
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</script>Ismail oubarkahttp://www.blogger.com/profile/13492423322760844422noreply@blogger.com0tag:blogger.com,1999:blog-4562187604593300412.post-14420101688781273272014-06-08T01:01:00.000+01:002014-06-08T01:01:00.184+01:00Beginner's Workout Plan<em style="background-color: white; color: #333333; font-family: 'Avenir Next', Arial, 'Helvetica Neue', Helvetica, sans-serif; font-size: 12px; line-height: 18px;">By <a href="http://ezinearticles.com/?expert=Letonya_A_Magno" rel="author" style="color: #a30006;" title="EzineArticles Expert Author Letonya A Magno">Letonya A Magno</a></em><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Now, there are two reasons why a person is going to workout - to get fit or to get muscles. This writing is for the first reason. Not so much into bulging biceps but more into health benefits for both sexes. Weight training in particular builds lean muscle tissues and with the muscle mass increasing and fat decreasing, your metabolic rate will also improve.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
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<h3>
<span style="font-family: Arial, Helvetica, sans-serif;">Exercises to try at home</span></h3>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Standing row (to strengthen your back)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Pass a resistance band around a fixed object at approximately waist height and take hold of one end in each hand.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Keep your arms out in front of you and step back until you feel some tension in the band.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Pull your hands to the sides of your waist, keeping your elbows tucked in. You should feel your shoulder blades squeezing together.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Slowly straighten your arms and return to the starting position.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Overhead triceps extension (for the back of your arms)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Stand holding a resistance band in one hand. Take it over your head so it drops down behind you and stand on the other end with your foot.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Move your hand down until you feel just a little bit of tension in the band (use your other hand to help make the adjustments).</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Make sure your neck is relaxed and you are not forcing your head forward.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Your elbow should now be pointing up to the sky. Keeping hold of the band, straighten your arm then slowly bend and return to the starting position.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
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<tr><td class="tr-caption" style="text-align: center;">Beginner's Workout Plan</td></tr>
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<h3>
<span style="font-family: Arial, Helvetica, sans-serif;">Using an exercise ball</span></h3>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">An exercise ball can be a useful addition and can be used in place of a bench. It also allows you to make some exercises more challenging by introducing an unstable surface.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">The small muscles around the joints need to work harder than they do in a stable position, as well as challenging your core stability.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">You can also make these exercises harder by holding hand weights. If you find you're too wobbly, rest your toes against a wall for support.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Wall squat (thighs and bum)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Holding weights in each hand, place an exercise ball between you and the wall and lean against it so it's level with your lower back.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Move your feet one step forward, shoulder width apart.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Slowly bend your knees until your thighs are parallel with the floor, allowing the ball to roll up your back. Slowly straighten your legs, pushing through your feet and returning to the starting position.</span><br />
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<h3>
<span style="font-family: Arial, Helvetica, sans-serif;">Chest press</span></h3>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Slowly roll yourself down until your bottom comes off and your back is resting on the ball.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Your feet and knees should be at a right angle. Engage (hold in) your tummy to protect your lower back.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Bend your arms and take your elbows out to the side.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Push up until your hands are over your chest and arms are straight, slowly bend your arms and return to the starting position.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
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<h3>
<span style="font-family: Arial, Helvetica, sans-serif;">Shoulder press</span></h3>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Sitting upright on the ball, bend and tuck in your elbows and bring your hands level with your shoulders with palms facing away from you.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Push up until your arms are straight, slowly bend your arms and return to the starting position.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
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<h3>
<span style="font-family: Arial, Helvetica, sans-serif;">Bicep curl</span></h3>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Sitting upright on the ball, put your arms by your sides, palms facing forward, bend your elbows and bring hands level with shoulders. Slowly lower hands back to the starting position.</span>
Ismail oubarkahttp://www.blogger.com/profile/13492423322760844422noreply@blogger.com0tag:blogger.com,1999:blog-4562187604593300412.post-42230246394598837222014-06-07T00:47:00.000+01:002014-09-06T23:36:25.528+01:00When Is The Best Time To Exercise?<em style="background-color: white; color: #333333; font-family: 'Avenir Next', Arial, 'Helvetica Neue', Helvetica, sans-serif; font-size: 12px; line-height: 18px;">By <a href="http://ezinearticles.com/?expert=Jamie_Mathew_Stedman" rel="author" style="color: #a30006;" title="EzineArticles Expert Author Jamie Mathew Stedman">Jamie Mathew Stedman</a></em><br />
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<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">This post isn't about what time you are more likely to burn calories, or when is the best time to train for weight loss. Studies seem to suggest that for performance the best time to train is the afternoon/evening, but this article is about when is the best time to train which will mean you <a href="http://goodlifefitnesss.blogspot.com/2014/04/the-simplest-way-to-build-more-muscle.html" target="_blank">exercise</a> more often and stick to a regular <a href="http://goodlifefitnesss.blogspot.com/2014/04/5-morning-exercises-to-wake-you-up.html" target="_blank">exercise routine</a>.</span></span><br />
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<h3 style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Everybody is different.</span></span></h3>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">What works for someone may not work for somebody else.</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">So in my opinion there is no official answer to this question.</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">There are many different theories and opinions on this question but today I would just want to share what I think and what works for me.</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">On several days of the week I will train more than once in a day but if I had the opportunity to pick when to train it would always be first things in the morning.</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">I think there are loads of benefits to training this time.</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">It all depends on whether you are a morning person or not, I know a few people who haven't seen 8am for months so maybe this wouldn't work.</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Another factor to overcome with morning training is breakfast.</span></span></div>
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<tr><td class="tr-caption" style="text-align: center;">When Is The Best Time To Exercise?</td></tr>
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<h3 style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Do you have it or don't you?</span></span></h3>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">I know people who have it and I know people who don't.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">For me I can't function without breakfast so if I was training in the morning I would wake up have something small like fruit and nuts, a fruit smoothie and maybe add something like a bit of peanut butter to it, never anything too heavy on the stomach. I will then leave it about 30 mins before exercising and that will give me the energy to complete the session and then I will have a proper breakfast omelette, porridge or something after training.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">That is what works for me.</span></span></h3>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Some people may be able to<a href="http://goodlifefitnesss.blogspot.com/2014/04/importance-of-nutrition-while.html" target="_blank"> exercise</a> in the morning but feel as if they won't be at peak performance, I can relate to that. Sometimes in the morning I don't feel as strong, powerful or fast as normal but I guess this is all down to your preparation (sleep, body clock, breakfast etc.) I would prefer to do my running and circuit type training in the morning and maybe strength training later in the day.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">We all know exercise is tough, <a href="http://goodlifefitnesss.blogspot.com/2014/04/fitness-solutions-for-entrepreneurs.html" target="_blank">I love exercising</a> but even I sometimes dread a session. If I knew I had a tough training session in the evening I would be thinking about it all day, if you do it as soon as you get up its done and out the way. You have no time to talk yourself out of it and you will feel great.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">My energy levels are much higher after training in the morning compared to when I don't.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">"Research suggests in terms of performing a consistent exercise habit, individuals who exercise in the morning tend to do better," this is according to Cedric Bryant, PhD, chief science officer with the American Council on <a href="http://goodlifefitnesss.blogspot.com/2014/03/exercise-and-diet-for-flat-stomach-or-6.html" target="_blank">Exercise</a> in San Diego.</span></span><br />
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Early morning boot camps are very popular.</span></span></h3>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">With an evening session you have the whole day to allow things to get in the way and then by the end of the day 'you'll be too busy' or 'too tired' to do it. I know this doesn't apply to all. I have athletics training and circuit training in the evening and I love it.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Like I said there is no right or wrong time, some prefer before work some prefer after work.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">What do you think? Please comment below and tell me when your favourite time to exercise is and why.</span></span><br />
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Sleep is an important factor, if you went to bed at 2am then getting up at 6 to run is probably a bad idea. Sleep deprivation is bad for performance. In order to function properly you need to make sure you have a good sleeping pattern. If you only have 4-5 hours sleep you'll be fighting a losing battle all day to be productive.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Planning is also very important, plan your exercise session in and stick to it. With morning exercise before work it is more likely to become routine and eventually you will do it without thinking.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">So I would recommend you decide whether you are a morning person or not, if you are, then try and get your session done early and enjoy the rest of your day if you goals, lifestyle and other commitments allow it.</span></span></div>
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Ismail oubarkahttp://www.blogger.com/profile/13492423322760844422noreply@blogger.com0tag:blogger.com,1999:blog-4562187604593300412.post-16786602475700843972014-06-06T00:38:00.000+01:002014-06-07T16:23:51.636+01:005 Ways to Workout at Work Without Anyone Noticing<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<em style="background-color: white; font-family: 'Avenir Next', Arial, 'Helvetica Neue', Helvetica, sans-serif; font-size: 12px; line-height: 18px;">By <a href="http://ezinearticles.com/?expert=Huy_Pham" rel="author" style="color: #a30006;" title="EzineArticles Expert Author Huy Pham">Huy Pham</a></em></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">8 hours in the office, 1 hour in traffic and 8 hours sleeping doesn't leave much time to pump your weights or get your cardio on. There is no doubt that office butt is an epidemic, but there are many ways to battle the workday slump. There's a reason that many people go home sore and exhausted after work, even if they're not moving much or at all. Standing still on your feet for long hours or sitting motionless camped out in your cubicle can be brutal for your body. To combat these symptoms, short but effective exercises throughout your day can help immensely. If you're running low on time to head to the gym, there's no reason why you can't get some quality mini-workouts in throughout your day. Here are some great ways to get in shape in your office without looking too ridiculous (although getting into shape is never ridiculous!).</span></span></div>
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<tr><td class="tr-caption" style="text-align: center;">5 Ways to Workout at Work Without Anyone Noticing</td></tr>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>1. Calf Lifts</b>: Constantly sitting down and not moving can cause your calf muscles to tighten, causing discomfort. Calf lifts are a great, low impact way to strengthen and tone your calf muscles. This exercise can easily be done right at your desk. Here are instructions on how to do a calf lift:</span></span></div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Stand up straight and either grasp a wall, a chair or your desk for balance. Your feet should be positioned parallel with your hips.</span></span></li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Raise your heels until you're on your tiptoes, like a ballerina, and try to balance the weight on the balls of your feet. Hold this position for 30 seconds to a minute and then lower yourself slowly.</span></span></li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Repeat this 15 times per set and try to complete three sets. Or as many as your break allows you.</span></span></li>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>2. Wall Sits: </b>Most conventional work places have walls, which is great because one is necessary for this exercise. Wall sits, or wall squats, are amazing for working out your quadriceps and hamstrings.</span></span></div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Find a wall and have your back flat against it, with your feet out in front of you. Slowly begin to slide down the wall until your knees create a 90 degree angle (or less if you're not quite ready for that yet).</span></span></li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Hold onto this pose for as long as possible (20 to 60 seconds is recommended) and then return back to standing position. Repeat until the burn is felt.</span></span></li>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>3. Desk Push Ups: </b>Using your own body weight to do strength training is a wonderful method when weights and dumbbells are not readily available (which is the case at most offices). While it may look a little odd to just drop the floor and start doing conventional pushups, desk pushups are a great alternative.</span></span></div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Stand a few feet away from your desk. Place your palms on the edge of your desk so that they are parallel to your shoulder.</span></span></li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Lower yourself until you reach the edge of your desk and push yourself back up.</span></span></li>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>4. Sitting Leg Raise: </b>If you're a little shy about exercising at work, the seated leg raise is perfect for you. Sometimes standing up at your desk isn't an option but this isometric exercise can be done while sitting down behind your desk.</span></span></div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Straighten one leg out and hold the pose for 5 or 10 seconds.</span></span></li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Slowly lower the leg, but don't let your feet touch the ground.</span></span></li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Repeat with the other leg or with both legs if you're feeling adventurous.</span></span></li>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>5. Cubicle Cardio: </b>Although this isn't one specific exercise, these are some tips on doing the little things that can really add up over time and contribute to your cardio workout.</span></span></div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Tapping your toes may seem insignificant, but some studies have shown that you can burn up to 350 calories a day by fidgeting. So turn on some tunes and get to tapping.</span></span></li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Taking the stairs instead of the elevator is a simple solution to increasing your daily cardio. The incline of going upstairs is great for your heart health.</span></span></li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Walking is low impact but helps the metabolism get pumping. Instead of e-mailing your coworker, walk to him/her. Instead of browsing on your phone during a break, take a gentle stroll around the block.</span></span></li>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">These are just a fraction of secretive exercises that can be done in the privacy of your office. But exercise isn't something to be ashamed of. Talk to your boss and coworkers and rally them up for office exercises. Get a basketball hoop in the parking lot, have a weekly one hour yoga session in the conference room, ask the CEO to consider installing a gym (because there are plenty of options for wholesale used gym equipment). There are endless possibilities to working out at work!</span></span></div>
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</script>Ismail oubarkahttp://www.blogger.com/profile/13492423322760844422noreply@blogger.com0tag:blogger.com,1999:blog-4562187604593300412.post-57739190705265890092014-06-05T00:30:00.000+01:002014-08-06T22:27:35.261+01:00The Important Of Range Of Motion In Weight Lifting<h3 style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white; line-height: normal;"><span style="font-family: Arial, Helvetica, sans-serif;">Just a quick post today about exercise.</span></span></h3>
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">I wanted to talk about the range of motion you take your body through with exercises.</span></div>
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">I think a lot of people don't know how far they should be taking their range of motion with certain exercises, this is very evident when you look around people in the gym today.</span></div>
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">Most common ones I see:</span></h3>
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">Not going to 90â° angle at the knees and hips in the squat<br />Not bringing the bar/DBs to the chest during a chest press<br />Bicep curl (not my fave exercise) not straightening the arm at the bottom<br />A limited range of motion with your exercise = Limited results</span></div>
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">Maximum range of motion with you exercise = Maximum results</span></h3>
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<tr><td class="tr-caption" style="text-align: center;">The Important Of Range Of Motion In Weight Lifting</td></tr>
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">Back to the squat example I see so many performing this exercise wrong, it's sad as squats are definitely up there in the top 3 exercises you can do.</span></div>
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">Bad posture, tight hamstrings and stiff ankle = very restricted squat. These people will only be able to go half way down, if they go lower they will lose balance and come too far forward and the heels come up or vice versa.</span></div>
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">Good posture and fully flexible = Perfect squat. Doing this through the full range of motion will allow them to work their muscles and burn more calories on every single exercise, they will have travelled twice as far plus they will reduce their chances of getting injured.</span></div>
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">The problem is most people's muscle are too tight and restricted which really limits their motion.</span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">If we put our muscles through the correct range of motion our muscles will be firing correctly and working in the right places, this will ensure we get the most out of our training.</span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">So you should apply this principle with all exercises, if you are unsure of how far to go then look on the internet.</span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">Often the reason that people don't go through the full range of motion is simply because their muscles won't allow it. Tight muscles get to a certain point and say 'Right no more!' and restrict the movement.</span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">Regular stretching, yoga, massage and foam rolling will help you out with these problems. Neck, back and shoulder tightness is extremely common, especially for people who work in desk jobs or who drive around a lot.</span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">One word of warning is when you do your stretches make sure your muscles are warm. If you stretch cold muscles they will be inflexible plus you could end up injuring yourself. I would keep your main stretches for when the muscles are warm and full of blood which is after your session.</span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">Before your session try some dynamic stretches and add some which will mimic the movements you will be making in the session. Exercises like walking lunges, skips, high knees, side to side with the arms moving and heel flicks are good ones to start with.</span></div>
<h3 style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">I hope this advice will help you get the most out of training.</span></h3>
<em style="background-color: white; color: #333333; font-family: 'Avenir Next', Arial, 'Helvetica Neue', Helvetica, sans-serif; font-size: 12px; line-height: 18px;">By <a href="http://ezinearticles.com/?expert=Jamie_Mathew_Stedman" rel="author" style="color: #a30006;" title="EzineArticles Expert Author Jamie Mathew Stedman">Jamie Mathew Stedman</a></em><span style="background-color: white; color: #333333;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span>
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</script>Ismail oubarkahttp://www.blogger.com/profile/13492423322760844422noreply@blogger.com0tag:blogger.com,1999:blog-4562187604593300412.post-630444326068286342014-06-04T00:19:00.000+01:002014-08-13T20:42:29.174+01:00Are You Ready For The Summer? - Exercise Plan<h3 style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><em style="font-family: 'Avenir Next', Arial, 'Helvetica Neue', Helvetica, sans-serif; font-size: 12px; font-weight: normal; line-height: 18px;">By <a href="http://ezinearticles.com/?expert=Jamie_Mathew_Stedman" rel="author" style="color: #a30006;" title="EzineArticles Expert Author Jamie Mathew Stedman">Jamie Mathew Stedman</a></em></span></h3>
<h3 style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">So the summer is on our doorstep.</span></span></h3>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Time for camping, BBQs, evenings out, family activity days and holidays. The chance to make the most of the hot weather and lounge around by the beach or swimming pool topping up your tan.</span></span></div>
<h3 style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Or sadly for some of us it may mean hiding in the shade with a few layers on.</span></span></h3>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">There are a lot of people who are a little embarrassed about their bodies and would rather keep it hidden. If you are in this category I can guarantee that if you make a few simple changes to your life you can start to see some major results and move closer to a body you are proud of.</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Being a personal trainer I see two main surges in activity levels, it's new years with all of the resolutions and then it is about now. 10-12 weeks before the summer where everyone wants to get their beach body ready and look and feel good for the summer.</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Great! Although it shouldn't take a resolution or holiday to want to be healthy but it's great to have a goal to aim for e.g. look good in a bikini. A goal is a very powerful tool and increases your chances of sticking to things.</span></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-UkQn9yX2CL4/U40GM-EeZII/AAAAAAAAAMo/ECBTX7sLcnc/s1600/Are+You+Ready+For+The+Summer.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Are You Ready For The Summer?" border="0" src="http://4.bp.blogspot.com/-UkQn9yX2CL4/U40GM-EeZII/AAAAAAAAAMo/ECBTX7sLcnc/s1600/Are+You+Ready+For+The+Summer.jpg" height="221" title="Are You Ready For The Summer?" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Are You Ready For The Summer?</td></tr>
</tbody></table>
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<h3 style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">So I'm going to talk about the exercise side of things today.</span></span></h3>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">This article is mainly for the people who do no or very little exercise at the moment but want to start in preparation for the summer.</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Obviously exercise does more for you than help with weight loss and improve appearance. Other benefits of regular exercise:</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">reduces risk of heart disease<br />reduces risk of high blood pressure<br />increases bone density<br />reduces risk of osteoporosis<br />improves strength and stamina<br />increases co-ordination and balance (especially important for older adults)<br />improves flexibility<br />improves respiration<br />improves circulation<br />improves sense of well-being and reduces stress<br />Where to start?</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Well the reason why so many people struggle with exercise is they go off way too fast. They'll go from doing nothing to running 5-6 times a week and attending fitness classes on top. Their body will give up after a couple of weeks as they've taken on too much too soon.</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">The best way to do it is gradually, gradually introduce exercise into your life and slowly build it up little by little each week.</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Just going out for a walk once a week, taking the stairs instead of the lift, walking/cycling to the shop instead of driving are good starts. The first few steps may seem like the hardest but once you get over the initial phase the rest will be a breeze.</span></span></div>
<h3 style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Others ways to get more active are:</span></span></h3>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">If you work in a large office, walk to talk to your colleagues, rather than picking up the phone.<br />If you use buses, get off a stop or two earlier and walk.<br />Park further away from the shop and walking in rather than searching for the closest space<br />If you have a cordless phone in the house, walk and talk.<br />You should want to exercise. If you do it right and find something you enjoy doing, it isn't half as bad as you and a lot of people think it is.</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Motivation is another big thing. You will need motivation to get out of bed and exercise, motivation to not go home and put your feet up after work and go to the gym instead, motivation to tell friends and family you are going for a run instead of a pint! It may seem tough at the beginning but it'll get easier, just think of that goal. A good motivational tool would be a picture of what you used to look like, let that motivate you to get in that shape again.</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">What You Need To Start</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">You don't need a gym membership or any fancy kit, equipment or training methods in order to get fit.</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">You need some appropriate footwear and clothing, some good guidance and a bit of motivation.</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Like I said you need to take things slow to begin with, I would recommend you do resistance (weights) training along with cardio with some flexibility training (stretching) thrown in too.</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">If you are new to exercise it is a good idea to not start running straight away, for the first few weeks start with walking, once you find this get easier then you can introduce some light jogging leading up to faster running. Going off too fast is only going to lead to an injury and frustration.</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">To start try walking for 1-2 min then jog for 1-2 mins, as you get fitter increase the running and lower the walking.</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Remember to stretch your legs off after your session, hold each stretch for around 2 minutes. If you don't know what stretches to do just have a little look on the internet.</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Here is an example beginner's exercise plan to get you going:</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Mon - Walk or Jog or Walk & Jog 30 mins (first 10 mins is a warm up)</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Tue - Off</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Wed - Workout A (see below)</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Thurs - Off</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Fri - Walk or Jog or Walk & Jog 30 mins (first 10 mins is a warm up)</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Sat - Off</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Sun - Off</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Workout A</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Warm up - 3-4 min step ups or brisk walk</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Circuit 45 seconds work, 15 seconds rest</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Squats</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Shoulder Press</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Step Ups</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Lateral Raise</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Plank</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">X 5 Rounds</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">If you don't have dumbbells just use anything reasonably heavy e.g. bottle of water or a bag of flour.</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Days Off</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">The fastest way to mess up your exercise plan is to do too much and not resting enough. Intensity is king here so give it your all in the sessions!</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">On your days off why not try swimming, cycling or going for a nice long walk outdoors keep it at a light intensity.</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">I also recommend doing things like foam rolling, yoga, meditation massage and saunas on rest and days off, it will boost the whole process by helping you recover faster.</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Rest is really important and your body needs it, especially at the beginning of an exercise program. Make sure you get around 8 hours sleep a night and try to go to bed at a reasonable time.</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">A good idea is to buddy up with a friend/group and do it together. It's great for motivation when you have someone pushing you along plus it's social so it doesn't seem so bad then.</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">The key to keeping on exercising is to remove as many obstacles to exercising as possible. Make it:</span></span></div>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Enjoyable<br />Convenient<br />Not too expensive<br />Not too time consuming</span></span></div>
<h3 style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">To summarise what you need to do:</span></span></h3>
<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Find an exercise you enjoy<br />Make sure you have appropriate clothing<br />Pick when you are going to do it (time/day) and how often<br />Find a friend to do it with if you like<br />Start slowly and gradually build it up week by week<br />Eat a clean healthy diet<br />Keep track of your exercise and food (this helps)</span></span></div>
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</script>Ismail oubarkahttp://www.blogger.com/profile/13492423322760844422noreply@blogger.com0tag:blogger.com,1999:blog-4562187604593300412.post-72271557545518202572014-06-03T00:07:00.001+01:002014-08-31T22:03:29.562+01:00Working Out With Sore Muscles - 4 Tips To Help Get You Through<div style="color: #333333; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<span style="background-color: white;"><em style="font-family: 'Avenir Next', Arial, 'Helvetica Neue', Helvetica, sans-serif; font-size: 12px; line-height: 18px;">By <a href="http://ezinearticles.com/?expert=Dominic_Barnao" rel="author" style="color: #a30006;" title="EzineArticles Expert Author Dominic Barnao">Dominic Barnao</a></em></span><br />
<span style="background-color: white;"><br /></span>
<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Whether you are just new to working out or have been working out for some time, you are probably familiar with that pain you get the day after a good session at<a href="http://goodlifefitnesss.blogspot.com/2014/04/importance-of-nutrition-while.html" target="_blank"> the gym</a>. Sometimes it's so bad you can barely get out of bed and you have to beg people not to make you laugh throughout the day.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">The good news is, if you are feeling some pain than you are in line for some gain. That's because <a href="http://goodlifefitnesss.blogspot.com/2014/05/how-to-get-lean-muscle-lifting-heavy.html" target="_blank">muscle pain</a> is a sure sign you have challenged your muscles and they are going to adapt by making themselves bigger and stronger.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">You may be tempted to sit back and relax until the storm is over before hitting<a href="http://goodlifefitnesss.blogspot.com/2014/04/8-best-gym-workouts-good-life-fitness.html" target="_blank"> the gym</a> again, but it turns out that in most cases, this is really not the best thing do.</span></span></div>
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<strong style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Exercise Your Way to a Faster Recovery</span></strong></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Now while it's true it's not a good idea to blast your sore<a href="http://goodlifefitnesss.blogspot.com/2014/04/the-simplest-way-to-build-more-muscle.html" target="_blank"> muscles by working</a> out with the exact same routine that got you to this point in the first place, it is actually more beneficial for their recovery if they are exercised as opposed to just completely rested. This is commonly referred to as 'active recovery'.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Exercising sore muscles will help get them the oxygen and nutrients that they need for repair, much faster than lying in bed or sitting on the couch all day. This is because oxygen and nutrients are delivered through the blood stream and <a href="http://goodlifefitnesss.blogspot.com/2014/04/5-morning-exercises-to-wake-you-up.html" target="_blank">muscles</a> require increased blood flow when exercised, in order to support the extra demand placed on them.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">It's a two-way street, so getting the blood pumping will also help remove all the toxins from the damaged muscle.</span></span></div>
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-uH6id-Bp60w/U40CPfG4EPI/AAAAAAAAAMc/dQBQZMqQZ3k/s1600/Working+Out+With+Sore+Muscles.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Working Out With Sore Muscles - 4 Tips To Help Get You Through" border="0" src="http://4.bp.blogspot.com/-uH6id-Bp60w/U40CPfG4EPI/AAAAAAAAAMc/dQBQZMqQZ3k/s1600/Working+Out+With+Sore+Muscles.jpg" height="266" title="Working Out With Sore Muscles - 4 Tips To Help Get You Through" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Working Out With Sore Muscles - 4 Tips To Help Get You Through</td></tr>
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<strong style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">4 Tips to Help with Working Out with Sore Muscles</span></strong></div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><strong style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Warm up First</span></strong></li>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">This is key and should be done before you attempt anything else. Muscle soreness is nearly always accompanied with muscle stiffness and so you need to warm everything up before you even think of working it out.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Fail to do this and you put yourself at a high risk of injury. Aim for 10 mins on the stationary bike or maybe a fast walk with a slight incline on the treadmill.</span></span></div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;" value="2"><strong style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Stretch it Out</span></strong></li>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Once you are nice and warm it's time to stretch it all out. Most people hate stretching and see it as a waste of time (it is a waste of time if you are not warmed up), but it really is crucial if you are planning to work out sore muscles (you are planning to, you have read this far).</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Now stretching is not going to magically <a href="http://goodlifefitnesss.blogspot.com/2014/04/8-best-gym-workouts-good-life-fitness.html" target="_blank">make your muscle</a> soreness go away, but like the warming up, it is going to help with your muscle stiffness and getting your full range of motion back. With less stiffness and more range of motion, you are going to have a far more effective workout.</span></span></div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;" value="3"><strong style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Tone Down The Intensity And Volume</span></strong></li>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Now that you are all ready to go, it's time to ask about how hard you are going to push yourself and for how long. The short answer is: Not too hard! But let's look at the specifics.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Basically you are going to want to aim for an intensity level of about 60% of what you would normally do. For example, if you normally bench press 100 lbs, only do 60lbs. In terms of volume, you want to aim for roughly 2/3rds of your normal routine. If you are normally a 3 set type of guy or gal, 2 will be plenty.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Remember, these are just rough guidelines and it's not going to make or break you if you are slightly above or below these numbers. The key take away point is that you are performing a much milder workout that what you would usually do.</span></span></div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;" value="4"><strong style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Don't Isolate</span></strong></li>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">When choosing the exercises for your workout, aim for compound movements rather than isolation exercises. For example, if your chest is hurting, don't jump on the peck deck machine. Instead, look to do a dumbbell press or dips.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">By choosing compound exercises you are not solely targeting any one muscle group that may be hurting. This allows other muscles groups to help burden the load while still providing the benefits of increased blood flow.</span></span></div>
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<b style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">So Summing It All Up</span></b></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Many experts agree that active recovery is one of the best ways to recover from muscle soreness faster. Working out with sore muscles may seem counter intuitive, but the benefits it delivers outweigh the alternative of just putting your feet up.</span></span></div>
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</script>Ismail oubarkahttp://www.blogger.com/profile/13492423322760844422noreply@blogger.com0tag:blogger.com,1999:blog-4562187604593300412.post-83157786949030069812014-05-25T20:19:00.002+01:002014-06-07T16:25:10.706+01:00How to Get Lean Muscle - Lifting Heavy Weights VS Lifting Light Weights<div style="color: #333333; font-family: Arial; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<em style="font-size: 12px; line-height: 18px;">By <a href="http://ezinearticles.com/?expert=Cheng_Kee" rel="author" style="color: #a30006;" title="EzineArticles Expert Author Cheng Kee">Cheng Kee</a></em></div>
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If you're new to building lean muscle, you usually have a choice between two different kinds of weights: heavy weights and light weights. Light weights are obviously easier to lift and as a result, you can lift them for a longer period, but many professional body builders say that lifting heavy weights is the only way to build lean muscle. This article will discuss the difference and which weight you need to lift if you want to build lean muscle.</div>
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Lifting light weights is typically only useful for one thing: burning calories. Say you lifted a light weight 20 times and you could lift a weight twice the mass of the light one 10 times, you would not build muscle by lifting the lighter one. To better explain it, use logic to show why it makes sense. If you lift a pencil 1,000,000 times a day you might be doing the same amount of work as lifting a 10 kg weight 10 times a day. However, doing the same amount of work does not equate to the same results.</div>
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You aren't putting any pressure on your muscles by lifting a pencil 1,000,000 times a day, while lifting a 10 kg weight 10 times a day would require more muscular focus as you're lifting. Lifting heavy weights helps you build lean muscle, but you have to lift them for a considerable amount of repetitions. What do you think would build more lean muscle? lifting 20 kgs once or 5 kgs 4 times? It's the latter, since your muscle has to be focused for longer.</div>
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So how about when you have a muscle building program and it tells you to follow a strict lifting schedule, like 3 sets of 15 reps. Should you opt for lifting a heavy weight and failing to finish the sets or using a lighter weight, finishing the sets but not really putting your muscles under any major strain? In this case, it's better to lift with heavier weights to push your muscles to failure. You shouldn't be bound by how many sets or reps you do. You should listen to your body for which weight it reacts to better. Having said that, don't lift an outrageously heavy weight. If you want to build muscle, lift a heavy weight many times.</div>
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</script>Ismail oubarkahttp://www.blogger.com/profile/13492423322760844422noreply@blogger.com0tag:blogger.com,1999:blog-4562187604593300412.post-5169963800690535792014-04-15T23:30:00.000+01:002014-06-06T21:25:26.317+01:005 Morning Exercises to Wake You Up - Morning Workout,<div style="color: #333333; font-family: Arial; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<em style="font-size: 12px; line-height: 18px;">By <a href="http://ezinearticles.com/?expert=Eric_Tai" rel="author" style="color: #a30006;" title="EzineArticles Expert Author Eric Tai">Eric Tai</a></em></div>
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Most of us wake up early in the morning listless and lethargic. Few of us have the luxury to have a fulfilling sleep and wake up without the noise of an alarm clock. Even with a cold morning bath or a cup of aromatic coffee, the tiredness doesn't seem to go away.</div>
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To really get your body started and going, what you really need is a good workout to get your blood moving. But none of us really wants to break out into a big sweat before heading out for work. Luckily, a refreshing workout to wake you up doesn't need to be a sweaty event. All it takes is for your muscles to warm up and get well-stretched. Here are five exercises that won't cause you to break out in sweat, but will definitely clear up your mind.</div>
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<tr><td class="tr-caption" style="text-align: center;">5 Morning Exercises to Wake You Up - Morning Workout,</td></tr>
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1 Shoulder Stretch</h3>
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Much like how you would normally stretch your arms overhead in a big yawn, this exercise is exactly just that. It shouldn't surprise you that your body naturally performs this<a href="http://goodlifefitnesss.blogspot.com/2014/01/top-5-pilates-exercises-for-flat-abs.html"> exercise</a> to shake off some of that weariness; the stretch pulls on your shoulder muscles, which are normally very tight after a night of sleep. Also move your fingers and clench your fists, blood from the hands through the finger tips get squeezed and flows to the other parts of the body; thus your arms and fingers wake up.</div>
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2 Calf Stretch</h3>
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Before you even step out of your bed, simply move your feet such that your calf muscles get squeezed and this moves the slow flowing blood at both ends of the feet back to the heart. Squeeze at the calves a few times and feel your legs warming up. By now your legs should be feeling good enough to step out of bed.</div>
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3 Hip Stretch</h3>
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Now sit up on your bed and turn your upper body from right to left and left to right without moving your entire body. Each time you reach the most extreme right or left, hold your stretch there for a few seconds. Now your mid torso is beginning to warm up as well.</div>
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4 Back Stretch</h3>
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In the sitting position, place two hands on your waist and move your elbows backwards. Hold your stretch for a few seconds and do it a few times. This stretch the back<a href="http://goodlifefitnesss.blogspot.com/2014/03/exercise-and-diet-for-flat-stomach-or-6.html"> muscles</a>, especially you're the portion on your shoulder blades. Your body is almost fully warmed up by now and you aren't that sleepy anymore.</div>
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5 Tip-toe</h3>
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Now stand up from your bed and tip-toe on your feet. Try to balance on tip-toe for a while before standing onto your feet. You can do this a few times as well. Tip-toeing requires your body to balance and balancing is a complex combination of <a href="http://goodlifefitnesss.blogspot.com/2014/03/why-six-pack-abs-arent-realistic-goal.html">muscles</a>, body senses and brain coordination. This simple act calls for your brain to start functioning and cues your body to wake up fully.<br />
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Like a car left out in a cold winter night, you body needs to warm up and get primed to start working. The stretches move the blood in your body around all the areas and warm them up. Tip toeing at the end is like ignition of your car engine. It's not getting the car to run in 4th gear right away, but your car engine is now moving. Balancing calls for<a href="http://goodlifefitnesss.blogspot.com/2014/03/5-best-way-to-building-maximum-muscle.html"> muscles,</a> brain and body senses to all work together and your brain is thinking. Before you know it, you're fully awake, without even having washed your face yet.</div>
<span style="color: #333333; font-family: Arial;"><br /></span>Ismail oubarkahttp://www.blogger.com/profile/13492423322760844422noreply@blogger.com0tag:blogger.com,1999:blog-4562187604593300412.post-50906091863434054492014-04-11T04:21:00.000+01:002014-06-06T21:26:08.799+01:00The Simplest Way to Build More Muscle<div dir="ltr" style="text-align: left;" trbidi="on">
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<em style="font-size: 12px; line-height: 18px;">By <a href="http://ezinearticles.com/?expert=Brian_Waters" rel="author" style="color: #a30006;" title="EzineArticles Expert Author Brian Waters">Brian Waters</a></em><br />
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<a href="http://goodlifefitnesss.blogspot.com/2014/03/5-best-way-to-building-maximum-muscle.html">Best way to build muscle</a>, like everything in the world, varies from person to person. Genetics plays a huge part in body building so what works for one person may not work for another. Check out the rest of this article to find out the best way to <a href="http://goodlifefitnesss.blogspot.com/2014/03/why-six-pack-abs-arent-realistic-goal.html">build muscle.</a><br />
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<tr><td class="tr-caption" style="text-align: center;">The Simplest Way to Build More Muscle</td></tr>
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<b>Tip 1</b></div>
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Understand that your muscles are actually only growing when you are resting. Many people, especially those starting out have a tendency to think they have to be in the gym 24/7 to see good results. This is basic overtraining, and is a great way to hamper your own progress, and also a good way to ensure that you get niggling injuries that won't ever go away. Take it easy! There's no time limit.</div>
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<b>Tip 2</b></div>
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Learn to trick yourself. One of the best ways to build <a href="http://goodlifefitnesss.blogspot.com/2014/03/exercise-and-diet-for-flat-stomach-or-6.html">muscle</a> is to be consistent. If you are having one of those days where you can't get motivated, just tell yourself to get into the gym and give it 20 minutes - chances are, once you are there you will get into it and just go on way past the 20 min mark. The trick is in getting yourself there to begin with!</div>
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<b>Tip 3</b></div>
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Another best way to build muscle is to make sure you lift to the point of shutdown. Shutdown is exactly what it sounds like - when your muscles just quit and you physically can't lift any more. Try and keep the reps down though, and make sure the shutdown comes from the sheer weight you are lifting, and not from doing 25 reps or something.</div>
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<b>Tip 4</b></div>
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Get into some supersets. Using super sets is possibly the best way to build muscle, as it makes your workouts tremendously intense, but it will actually shorten the length of them. Who doesn't want bigger gains in less time? So what is a superset? It's basically where you finish one set, and then rest for drastically shorter before you start the next set. If you are normally waiting 2 or 3 minutes between sets, trying reducing it to 30 seconds. You'll feel the different!</div>
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As we said, the best way to build muscle is different for everyone, but hopefully you've an idea of the best way to build muscle for you right now. Click the links below for more great tips.</div>
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<strong style="background-color: white; line-height: normal; margin: 0px; padding: 0px;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><a href="http://9195d7wde7jckx29yrgarcrz0l.hop.clickbank.net/?tid=BLOGSPOT" target="_blank">What is the Somanabolic Muscle Maximizer?</a></span></strong></h2>
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<span style="color: #333333; font-family: Arial;"><br /></span></div>Ismail oubarkahttp://www.blogger.com/profile/13492423322760844422noreply@blogger.com0Amérique du Nord34.88593094075317 -119.0039062534.88593094075317 -119.00390625 34.88593094075317 -119.00390625tag:blogger.com,1999:blog-4562187604593300412.post-35801400911208910332014-04-10T03:40:00.000+01:002014-06-06T21:28:48.287+01:00The 10 Best Exercises for Chest Workout.<h1 style="border: 0px; color: #333333; font-family: Georgia, serif; font-size: 2.2em; font-weight: normal; margin: 0px 0px 5px; padding: 0px 100px 0.2em 0px; text-shadow: rgb(204, 204, 204) 2px 2px 3px;">
<em style="font-family: Arial; font-size: 12px; line-height: 1.5em;">By <a href="http://ezinearticles.com/?expert=Sainy_Girn" rel="author" style="color: #a30006;" title="EzineArticles Expert Author Sainy Girn">Sainy Girn</a></em></h1>
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What <a href="https://www.blogger.com/blogger.g?blogID=4562187604593300412#editor/target=post;postID=3656039036975508487;onPublishedMenu=allposts;onClosedMenu=allposts;postNum=37;src=link">exercises work</a> best for your chest?</div>
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We're all guilty of using wrong exercise or wrong workout for our main muscle groups. So we are going to provide you with the top 10 exercises for each of your 10 major muscle groups to ensure that you get the most out of your <a href="http://goodlifefitnesss.blogspot.com/2014/04/8-best-gym-workouts-good-life-fitness.html">workout.</a></div>
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And we are going to do it in 10 separate posts, over the course of a month. One post for each muscle group. The muscle groups we'll be covering are - Chest, <a href="https://www.blogger.com/blogger.g?blogID=4562187604593300412#editor/target=post;postID=1616246811003567618;onPublishedMenu=allposts;onClosedMenu=allposts;postNum=14;src=link">Abs,</a> Back, Glutes/Buttock, Hamstrings, Upper arms, Thighs, Waist, Hips and Shoulders. So today lets look at the 10 best exercises for chest.<br />
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<tr><td class="tr-caption" style="text-align: center;">The 10 Best Exercises for Chest</td></tr>
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1. Barbell Bench Press</h3>
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Considered to be the most basic and yet it's the best, most effective chest exercise. It is the ideal chest training exercise for all muscle <a href="http://goodlifefitnesss.blogspot.com/2013/12/how-to-workout-at-home-with-laura-london.html">fitness workout </a>enthusiasts. Barbell bench press works on the chest, triceps, deltoids and lat muscles. With wide grip, barbell bench press works most on the chest muscles while a narrower grip works on the triceps.</div>
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Using heavy weights with fewer reps is perfect for muscle gain, while lighter weights with higher reps are perfect for strength.</div>
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2. Incline Barbell Bench Press</h3>
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Incline barbell bench press works mainly on the upper part of the chest muscles and as a secondary function it works on the front part of shoulders. This exercise is very effective as it helps in developing the upper and middle chest muscles. This exercise can also be performed using dumbbells, smith machine, or by varying the grip.</div>
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This is the most effective chest exercise after bench press of course. If you have a 3 or 4 set routine for your chest, this would be the alternative exercise you would want to use.</div>
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3. Dumbbell Bench Press</h3>
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Why dumbbell bench press? Because its very similar to bench press, with the only difference being that here we use dumbbells instead of barbell. It is a great chest exercise in gaining muscle and definition. Apart from the chest, it also works on the triceps as the barbell bench press.</div>
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The benefit with dumbbell bench press is that the weight lifted with dumbbells is balanced equally on both sides.</div>
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4. Incline Dumbbell Press</h3>
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Again incline dumbbell press is similar to barbell incline press with the only difference being that the chest exercise is performed using dumbbells. It works the upper chest. Incline dumbbell press is recommended because using dumbbells allows the weight to be equally distributed in both arms.</div>
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5. Push Ups</h3>
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Push Ups is a very effective chest exercise. Recommended by all trainers. Biggest advantage; It can be performed in a <a href="http://goodlifefitnesss.blogspot.com/2014/04/importance-of-nutrition-while.html">gym</a>, home or outdoors and even an office. It works on chest and triceps. With hands wider, it works on chest while if you narrow your hands, it works on triceps. While the bench press is a great alternative, most of us don't lift as much weight in the bench press as we do in the push-up.</div>
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The push-up is considered to be the best - pound for pound, kg for kg exercise. In one study, found that 66.8 per cent of total body weight is lifted in a full push-up. So if you weigh, around 65kg, that means you'll be lifting 43kg, which is probably more than you would normally attempt in a bench press.</div>
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Performed as a warm-up exercise and it can also be used as a finishing exercise to fully pump the chest muscle.</div>
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6. Dumbbell Pull Over</h3>
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One of the most effective chest exercises, simply because it works on the whole chest. With dumbbell pull over its not about the weight you are lifting but rather it is about how much you can stretch. Stretching part has more emphasis in this chest exercise than weights.</div>
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Dumbbell Pull Over works on overall chest and triceps as well. It is a very effective exercise and usually done as a last exercise on your full set.<br />
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7. Dumbbell Flyes</h3>
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This exercise can be performed using dumbbells on flat, incline or decline bench. It depends on how you have structured your sets for your chest exercise. Dumbbell flyes emphasize the centre line area between the pecs and works the pectoral muscles of chest. This is a good chest exercise, one because it helps to give that sexy defined shape to the chest and second dumbbells allow you to fully work the chest equally from both sides.</div>
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8. Cable Crossover</h3>
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The cable crossover is great for adding variety. Just to mix it up throw in a random workout, but this exercise is usually employed as part of a body part split having already completed say a bench press. The cable crossover target the chest muscles, this pieces of equipment (cable crossover) has unique properties.</div>
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When in doubt, go with cable crossover over any machine, cable crossover allow for a more freestyle motion, which greatly increases your likelihood of avoiding imbalances, untidy lifting techniques, and a greater overall body awareness of the muscles being used.</div>
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9. Decline Chest Press</h3>
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As the name suggests Decline Chest Press is performed on a declined bench. It can be performed with both barbell and dumbbell (not at the same time of course:-o). Decline Chest Press works on the lower pectoral muscles of the chest. The exercise focuses on the chest more than it's flat or incline counterparts.</div>
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You need to do the decline barbell bench press if you are looking to increase the size and strength to your upper torso.</div>
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10. Chest Dips</h3>
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Chest Dips is the exercise for chest performed on a dip bar. It works the lower chest area. It is one of the most efficient exercises for both chest and triceps. A properly executed chest dip not only works your chest, but also involves most of the upper body pushing muscles as well.</div>
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The chest dips is one of the most important free-weights exercises when emphasizing the pectoralis muscles. Contributing to an appealing physique, dips make your upper body significantly stronger. Chest Dips has greater overall strength training potential.</div>
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So there you have it, 10 best exercises for chest. Keep an eye out for the next one on <a href="http://goodlifefitnesss.blogspot.com/2014/01/extreme-tips-to-get-6-pack-abs.html">Abs</a>. And there is a surprise for you all.<br />
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<h2 style="text-align: center;">
<span style="background-color: white;"><span style="font-size: large;"><a href="http://www.liftweightsfaster.com/get-lift-weights-faster/?hop=goodlife2z" target="_blank"><span class="highlight" style="border: 0px; box-sizing: border-box; font-family: Roboto, Arial, sans-serif; line-height: 35px; margin: 0px; padding: 0px; vertical-align: top;">It’s time to <span style="border: 0px; box-sizing: border-box; font-family: inherit; font-style: inherit; font-variant: inherit; font-weight: 700; line-height: inherit; margin: 0px; padding: 0px; vertical-align: top;"><i style="border: 0px; box-sizing: border-box; font-family: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: top;">Lift Weights Faster</i></span>.</span><span style="font-family: Roboto, Arial, sans-serif; line-height: 35px;"> Get the program today.</span></a></span></span></h2>
</div>
<span style="color: #333333; font-family: Arial;"><br /></span>Ismail oubarkahttp://www.blogger.com/profile/13492423322760844422noreply@blogger.com1Unknown location.37.160316546736773 -84.726562524.231887046736773 -105.3808595 50.088746046736773 -64.0722655tag:blogger.com,1999:blog-4562187604593300412.post-26158863671774028432014-04-09T23:30:00.000+01:002014-06-06T21:29:05.474+01:00Fight Back Against Late-Night Eating With These Tips<div style="color: #333333; font-family: Arial; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<em style="font-size: 12px; line-height: 18px;">By <a href="http://ezinearticles.com/?expert=Greg_Crawford" rel="author" style="color: #a30006;" title="EzineArticles Expert Author Greg Crawford">Greg Crawford</a></em><br />
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For many people, the number one diet issue that they struggle with on a regular basis is battling <a href="http://goodlifefitnesss.blogspot.com/2013/11/my-lifestyle-routine-eating-for-good.html">night-time eating</a>. It doesn't take much to realize that downing a full bag of chips or a large bowl of ice cream will quickly add up in terms of total <a href="http://goodlifefitnesss.blogspot.com/2014/04/make-most-of-lunch-time-workout.html">calories</a> added to your daily diet.</div>
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If you eat so much that you completely whip out the calorie deficit that you were hoping to achieve, then further fat loss progress will come to an immediate halt.</div>
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Night-time eating is something that impacts most of us at one point or another whether it's due to stress, boredom, loneliness, or for other reasons.</div>
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But, by learning what you can do to get a hold over your late-night munchies, you can be sure that you are able to see the progress you're after.</div>
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Let's take a quick look at a few of the main factors to consider.</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-ICf8MztMfv0/U0HD-A_BRkI/AAAAAAAAAJY/LmHt2wPFeEU/s1600/eating+late+at+night.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Fight Back Against Late-Night Eating With These Tips - eating late at night" border="0" src="http://2.bp.blogspot.com/-ICf8MztMfv0/U0HD-A_BRkI/AAAAAAAAAJY/LmHt2wPFeEU/s1600/eating+late+at+night.jpg" height="299" title="eating late at night - Fight Back Against Late-Night Eating With These Tips" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #3d85c6;">Fight Back Against Late-Night Eating With These Tips</span></td></tr>
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Keep Yourself Busy</h3>
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The very first way to combat late-night eating is to make sure that you're not at home to eat. It can really be as simple as that. If you have no plans for the evening rather than lounging on the couch watching TV, you're just setting yourself up to eat when you shouldn't.</div>
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Instead, schedule some activities into the evening hours. In doing so you'll quickly take your mind off food and overcome this obstacle instantly.</div>
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Eat Regularly Throughout The Day</h3>
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Second, another thing that you must be doing to prevent<a href="http://goodlifefitnesss.blogspot.com/2013/05/goodlife-fitnesstop-tips-for-any-good.html"> late-night eating</a> is making sure to place your meals regularly throughout the day. If you often skip your breakfast and possibly even lunch meal thinking that you'll save calories this way, rethink that strategy.</div>
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Those who eat very few calories throughout the day are far more likely to overeat in the evening because their hunger level is just so uncontrollable.</div>
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Instead, keep your hunger level down by having small snacks and meals every three to four hours.</div>
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Schedule In A Smart Snack</h3>
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Another smart move is to actually schedule in an evening snack. If you know that you are always hungry later on in the evening and this gives you anxiety about being able to follow your diet plan, start incorporating a late night snack into your daily total calorie intake.</div>
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Just be sure to choose wisely and opt for something like lean protein and healthy fats. Cottage cheese with natural peanut butter is the perfect way to end your day.</div>
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Keep Your Mouth Busy</h3>
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Finally, last but not least, if you are going to be at home without much planned, the very least you can do to keep yourself from mindless munching is to keep your mouth busy.</div>
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Sip a cup of tea or chew some gum instead. This way, food can't get shovelled in at the same time and that should help you maintain a lower total calorie intake.</div>
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So there you have a few simple yet very effective ways to fight back against evening eating. If you come up with a few of your own strategies, this problem doesn't have to bother you any longer.</div>
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<span style="color: #333333; font-family: Arial;"><br /></span></div>Ismail oubarkahttp://www.blogger.com/profile/13492423322760844422noreply@blogger.com0tag:blogger.com,1999:blog-4562187604593300412.post-53723342177771744482014-04-08T23:30:00.000+01:002014-06-06T21:29:34.265+01:00How to Set a Perfect Fitness Goal - GooD life FitneSS<div style="color: #333333; font-family: Arial; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<em style="font-size: 12px; line-height: 18px;">By <a href="http://ezinearticles.com/?expert=Greg_Crawford" rel="author" style="color: #a30006;" title="EzineArticles Expert Author Greg Crawford">Greg Crawford</a></em></div>
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My wife had a very proverbial New Year's resolution eight months ago, "I'm gonna lose some weight this year!" she proclaimed. The calendar says she's got four more months to achieve her goal but then she is currently 5 lbs heavier compared to what she weighed last year.</div>
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Her story is not uncommon as millions of other people with weight problems say the same thing all the time. We often hear these cliches "I'm gonna lose some weight," or "I gotta get back in the gym," or "I've got to get thinner," and so on. In the end, however, these people often find themselves frustrated and feeling unaccomplished.</div>
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If only they have set their goals properly, they would have been spared from all the stress. Here are the key elements on setting a perfect <a href="http://goodlifefitnesss.blogspot.com/2013/09/setting-your-primary-goal-for-losing.html">fitness goal</a>:</div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="color: #3d85c6;">How to Set a Perfect Fitness Goal - GooD life FitneSS</span></td></tr>
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1. Clarity.</h3>
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Define what you want as clearly as possible. Motivational speaker Les Brown said, "You must see your goals clearly and specifically before you can set out for them. Hold them in your mind until they become second nature."</div>
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If your goal is to lose "some" weight, think of how much you want to lose exactly before doing anything. Write down how many pounds you want to shed. Then imagine how you would look and feel weighing 30 lbs less.</div>
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For example, "I want to lose 30 lbs and be able to wear size 9 clothes."</div>
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Knowing what it is exactly that you want is a powerful motivator.</div>
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2. Realistic time-frame.</h3>
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Set a realistic time line for your<a href="http://goodlifefitnesss.blogspot.com/2013/09/setting-your-primary-goal-for-losing.html"> fitness goal </a>and keep yourself on track. If you want to lose 30 lbs, when do you think would you be able to accomplish it considering your schedule?</div>
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Can you realistically shed 30 lbs in 2 months even though you are really busy at work and you can't go to the gym everyday? Whatever you think is realistic for you, add the date to the goal you wrote earlier. For example,</div>
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Realistic Goal: "I want to lose 30 lbs by November 6th (three months from now). I will lose 10 lbs per month for the next three months."</div>
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Realistic Plan: "Run on the treadmill for at least 20 minutes at a time, at least 5 times per week; Eat meals with 1/3 part vegetables, 1/3 part protein and 1/3 part carbohydrates; Limit desserts to only 3 regular doughnuts per week."</div>
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When you know that the plan is doable on your own time-frame, then you know that you can achieve it.</div>
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3. Commitment.</h3>
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A goal will remain a goal without taking action. Commit to achieving your goals knowing that you are capable of such. Find things that can motivate you to begin and move forward. Some powerful <a href="http://goodlifefitnesss.blogspot.com/2013/12/how-to-find-motivation-to-exercise.html">fitness motivators</a> include:</div>
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Improvement on health</div>
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Improvement on appearance</div>
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Success of other people</div>
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Family</div>
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Relationships, etc</div>
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If you really want to lose weight, want it so badly to take action. American psychiatrist and author David Viscott once said that "If you have the courage to begin, you have the courage to succeed."</div>
<br />Ismail oubarkahttp://www.blogger.com/profile/13492423322760844422noreply@blogger.com0tag:blogger.com,1999:blog-4562187604593300412.post-36628691773305015502014-04-07T23:30:00.000+01:002014-06-06T21:34:17.237+01:00Getting Fit For the Middle Aged Woman<div style="color: #333333; font-family: Arial; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<em style="font-size: 12px; line-height: 18px;">By <a href="http://ezinearticles.com/?expert=Greg_Crawford" rel="author" style="color: #a30006;" title="EzineArticles Expert Author Greg Crawford">Greg Crawford</a></em></div>
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You may have been that young thin girl that could eat whatever she wants and not exercise, but as the years go by and the birthdays tick away, there comes a time in every woman's life where changes start happening entering into your middle age. When the body starts to break down, maybe hormone levels are more volatile than the stock market, and your metabolism is getting slower than it already was. Now unless you have lived a full life of fitness and eaten a diet of sound nutrition, which many women in this category probably did not due to the fact that in their generation fitness was not so popular, than you may be running into a slew of problems. Maybe you're overweight, or you might be taking medications for things like high blood pressure, depression or cholesterol. Or you may suffer from shortness of breath and just plain feeling lousy.</div>
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Well I'm writing to tell you you're not alone and that you don't have to continue living this way. There is a solution to this problem and you can feel better, lower that cholesterol and blood pressure, and lose that weight. Now I must tell you, this solution is not a diet, it's not a workout, "It's a Lifestyle"!</div>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-j67Fg8fNksY/Uz7cGT8sq9I/AAAAAAAAAI0/1MRdaKcu6zA/s1600/Getting+Fit+For+the+Middle+Aged+Woman.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Getting Fit For the Middle Aged Woman - good looking women" border="0" src="http://1.bp.blogspot.com/-j67Fg8fNksY/Uz7cGT8sq9I/AAAAAAAAAI0/1MRdaKcu6zA/s1600/Getting+Fit+For+the+Middle+Aged+Woman.jpg" height="265" title="Getting Fit For the Middle Aged Woman - middle aged woman" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #3d85c6;">Getting Fit For the Middle Aged Woman - good looking women</span></td></tr>
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Now yes I am a man and cannot fully understand what you're going through, but I can tell you the story of my client Karen who I worked very closely with to achieve what she has accomplished and played an integral role in this. I will also lay out what it took for her to go from unhealthy, stressed out and overweight to very fit, motivated, happy and healthy middle aged woman.</div>
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Let's start by telling you about my client Karen. Karen is a 55 year old career woman who is married with kids. Karen works in a corporate setting amongst high stress executives. In December of 08' Karen joined the health club where I was working and was assigned to me for her complimentary fitness consultation. Well like most women Karen's age she had never joined a gym before. She was about 30 pounds overweight, had high cholesterol, high blood pressure and was just plain feeling lousy and was working in a stressful corporate environment.</div>
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Now normally during this initial consult I would weigh you and take a body fat % measurement, but at the time that body fat % was not necessary and would have really made it an unpleasant experience for Karen. So from here we dove into the reasons she decided to finally take action and do something about how she was feeling. Karen basically told me that she reached that point where she didn't want to die young and unhealthy but to start living and feel good. I then took her through a beginner's based session which consisted of some basic foundational exercises and then scheduled her for her follow up in three days. Two days later I got a call from Karen telling me she was having trouble walking from muscle soreness from just a few basic leg exercises and that she was thinking of canceling and give it up.</div>
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Well I talked Karen into still coming in and assured her that we would take it slow. I can remember thinking that she was going to be one of those chronic cancellers, well boy was I wrong! From then on Karen came to every session ready to go and yes we took it very slow in the beginning, but little by little Karen started showing signs of improvement and was getting stronger and even that trouble walking up and down stairs from those squats was not there as much. Now don't get me wrong, many days I had to sit down with Karen and talk about staying the course and not to give up during those times Karen felt it was just too hard to do at her age. It's real important that we all have someone to talk to for motivation to keep it going especially in the beginning of a new lifestyle change because I will tell you it is hard at times but the rewards are priceless and it will get better!</div>
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And the rewards for Karen are that she lost a total of 38 pounds over a 6 month period and lost about 9% body fat in 12 weeks( oh yes we now are measuring body fat % and she got down to 21% which is considered very good for a woman at that age). Karen has increased lean muscle and went from doing only 3 modified push ups to 25, she can leg press 300lbs. and went from being out of breath walking for 10 minutes to running in her first 5k race. Karen also went back to her doctor and was surprised at the dramatic drop in cholesterol, lowered blood pressure and wants to reduce her medications dramatically. Today Karen lives a new lifestyle, feeling happy, healthy, and energetic. Karen has a brand new outlook on life!</div>
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OK its time for me to outline what it took for this woman at her age to get these results and why you can do it too! I'm going to break it down into 4 categories:</div>
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<b>1) Psychological<br />2) Time management<br />3) Exercise<br />4) Nutrition</b><br />
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1) Psychology:</h3>
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o Find your trigger point (Your pain)</div>
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- What is it that is really painful to you where you are going to finally say "I've had it"! I can't take how I feel or look and I do not want it anymore! For Karen it was that she didn't want to feel like she was getting closer to death and that she wanted to start living.</div>
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o Make a plan to move away from the pain</div>
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o Take action!!</div>
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- This is the hardest part. You have to act like Nike and "just do it"! Do not wait a day longer and like other important things in your life take action.</div>
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o Seek help</div>
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- Sit down and talk to a fitness professional, meet with a nutritionist, and try to surround yourself with positive people.</div>
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o Stay motivated by making SHORT term goals</div>
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- For Karen it was simple things like the first time she could actually wrap the smaller bath towel around her and actually tuck it. Or going from 3 push ups to doing 20. And then there was when she can wear a nice pair of jeans again.</div>
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2) Time Management:</h3>
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o Invest in a good day planner and get organized!</div>
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o Schedule your meals and workouts around your busy schedule.</div>
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o Make and keep appointments with the professionals that can help you achieve your goals.</div>
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o Don't try and spend hours and hours in the gym just to burn calories. Don't do more, do it better.</div>
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3) Exercise:</h3>
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o Do at least 2-3 days of strength training.<br />
- For every pound of muscle you're burning 50-60 more calories a day at rest.<br />
- Muscle will allow you to store more carbs instead of converting to fat<br />
- It's empowering to feel strong and your body will feel tighter and more firm.</div>
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o Perform interval training for your cardiovascular exercises.<br />
- Changing intensity levels from high to low intensities will keep you engaged and allow you to burn more calories throughout the day.</div>
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o Walking at a good pace on an incline for 35-45 minutes is probably the best and lowest impact form of fat burning cardio work, especially for beginners.<br />
- As you get more conditioned, make sure to progress your cardio workouts every 6-8 weeks by increasing speed or incline %.</div>
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o Pick a day where you do something fun and different as a workout to keep you motivated and will enjoy.</div>
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o Make sure you stretch at the end of every workout.</div>
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4) Nutrition:</h3>
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o Eat breakfast!<br />
- You haven't eaten all night so you need to kick start your day with fuel and nutrients.<br />
- Eat a small portion of carbohydrates like a bowl of oatmeal or an orange with a protein like eggs or a high protein cereal with some low fat organic milk.</div>
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o Have a protein shake with a small amount of carbs in it after your workout.<br />
- Within 30 minutes of a workout is the most crucial time to put these nutrients into your body to start the recovery process of what you just worked. Your body is like a sponge so you will not get fat but use these important nutrients.</div>
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o Do not go more than 3 hours without eating something small or putting something of value into your body.<br />
- This will keep your metabolism moving and keep your body from thinking its starving thus storing fat for survival.</div>
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o Eat to perform!<br />
- Too many times we eat strictly for pleasure. Think about eating so that your body is supplied to perform well during exercise and recover when broken down with the right balance of proteins, carbohydrates, and fats.</div>
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o Eat fruits and vegetables when you can and stay away from processed and refined foods that not only add no nutritional value but also drain you of the nutrients in your body used to digest, recover, and repair.</div>
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o Drink lots of water!!</div>
<span style="color: #333333; font-family: Arial;"><br /></span>Ismail oubarkahttp://www.blogger.com/profile/13492423322760844422noreply@blogger.com2tag:blogger.com,1999:blog-4562187604593300412.post-76130527867534464202014-04-06T19:47:00.000+01:002014-08-20T00:39:01.516+01:00Make The Most Of A Lunch-Time Workout<div style="color: #333333; font-family: Arial; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<em style="font-size: 12px; line-height: 18px;">By <a href="http://ezinearticles.com/?expert=Greg_Crawford" rel="author" style="color: #a30006;" title="EzineArticles Expert Author Greg Crawford">Greg Crawford</a></em></div>
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If you're someone who has evening obligations that keep you away from the gym after work, the lunch-time workout can be the perfect way to stay in shape and squeeze it into your day.</div>
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More and more people are using their lunch hour to be productive and help reach their fitness goals rather than <a href="http://goodlifefitnesss.blogspot.com/2014/04/fitness-solutions-for-entrepreneurs.html" target="_blank">sitting at their desk and either working right through lunch</a>, or spending a full hour dining out on high calorie fare at the local restaurant.</div>
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Since you only do have an hour to get that workout in though and that includes the time spent to get to the gym, get changed, and also shower afterwards, you have to be very planned with what you'll be doing each time you get ready for the workout.</div>
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By learning a few quick tips and strategies to make the most of your lunch-time workout, you can reap all the benefits that fitness has to offer without putting yourself in a time crunch.</div>
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Let's have a look at a few things to keep in mind.</div>
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<tr><td class="tr-caption" style="text-align: center;">Make The Most Of A Lunch-Time Workout</td></tr>
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Alternate Weights With Cardio Training</h3>
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The very first option that you can use to get in both your cardiovascular workout and your strength training is to alternate between one minute of cardio along with one minute of strength work. So for instance you might perform one minute of skipping and then go over and do one minute on the chest press. Then you could do one minute of cycling and follow that up with one minute of shoulder pressing.</div>
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By alternating back and forth like this you keep your heart rate higher, which means you'll burn more calories throughout the workout session and ensure that you see fantastic cardiovascular benefits from it. Just keep in mind that cardio training alternated with leg training will prove to be much more challenging so when doing a set of legs, you may want to just let yourself rest in between the exercises.</div>
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Use Dumbbells Whenever Possible</h3>
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Second, also aim to use dumbbells whenever you can over machines during your lunch-time workout.</div>
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Dumbbells will take less time to use since there are no machine adjustments and will also target the core to a much larger extent. Since you may not have ten minutes at the end of a workout to devote strictly to core training, this is an easy way to get the abs working throughout the entire workout session.</div>
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Stay Focused</h3>
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It's also going to be critical that you aim to stay as focused as possible as you move throughout the workout session. If you let yourself become distracted by other gym members and get caught up in conversation you could literally eat up ten minutes of the time you should have spent working out.</div>
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To hep stay focused, wear a set of earphones and listen to some upbeat music. Most people find that this helps them push harder as well, so you'll get that added benefit while reducing distractions.</div>
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Try Tri-Set Training</h3>
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Finally, the last thing to consider is tri-set training. With this technique you'll take three exercises and perform them all back to back. So you could do a set of bench press, then a set of bicep curls, and then follow that with a set of tricep extensions.</div>
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Trisets are great for boosting the metabolism and will quickly help you perform more total work in the limited time you have available.</div>
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So there you have a few simple tips to implement into your lunch time workouts to make sure that you're making the most of them. If you train smartly, it's definitely possible to get in all the necessary work that has to be done to make some great progress.</div>
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Try a dance class</h3>
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Taking a high energy dance class like Zumba will quickly jump your heart rate and having you burn calories fast. It's fun and a great compliment to your workouts. I currently take Zumba in Morristown NJ and love it!</div>
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There you have it! No more excuses for not having options when fitting in a workout during lunch. Now take these lunch workout options and apply them.</div>
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</script>Ismail oubarkahttp://www.blogger.com/profile/13492423322760844422noreply@blogger.com0tag:blogger.com,1999:blog-4562187604593300412.post-4168723820781739202014-04-05T11:00:00.000+01:002014-06-06T21:35:34.262+01:00Importance Of Nutrition While Exercising In The Gym<div style="color: #333333; font-family: Arial; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<em style="font-size: 12px; line-height: 18px;">By <a href="http://ezinearticles.com/?expert=Greg_Crawford" rel="author" style="color: #a30006;" title="EzineArticles Expert Author Greg Crawford">Greg Crawford</a> </em></div>
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When exercising, you will need to make sure that you have the right diet. <a href="http://goodlifefitnesss.blogspot.com/2014/03/weight-lifting-nutrition-tips.html" target="_blank">Nutrition when exercising</a> in the gym is extremely important for many reasons. This involves choosing the right foods and drinks and getting the portion sizes just right. Here are some of the ways that you will benefit by focusing on your diet.</div>
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<tr><td class="tr-caption" style="text-align: center;">Importance Of Nutrition While Exercising In The Gym</td></tr>
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<b>Have the Energy to Complete a Workout.</b></h3>
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The main reason why you need to look into your nutrition is to help you have the energy to complete your workout. While burgers and fries will give you the calories that you need throughout the day, they will not give you the right type of energy. You need a mixture of carbohydrates and protein to have enough energy to complete a workout at the gym - the level of those two food groups will depend on the type of workouts that you are doing. Sometimes, a lack of energy may be due to a low iron count. Iron is needed to help the red blood cells pass oxygen around the body, which helps all organs to function at the optimum levels. To improve the levels of iron in the body, eat red meats and dark leafy greens.</div>
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Lower the Risk of Health Problems.</h3>
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While exercise is important to lower the risk of health problems, such as cardiovascular disease, high blood pressure and high cholesterol, the diet also plays a major role. Poor nutrition will mean that all the hard work in the gym is not worth as much. You will not cut out the reason for many health problems, including heart attacks and strokes.</div>
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Improve the Strength of Your Bones.</h3>
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Bone strength is very important, whether you are doing weight training or a cardio workout. Weak bones will lead to osteoporosis and increase the risk of injuries, such as fractures, while exercising. Nutrition is important to help improve the strength of your bones. You will need to have the right amount of calcium in the diet, which is gained from milk and other dairy products.</div>
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Build and Tone Muscle.</h3>
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Exercise is not just about losing weight or being healthier for everyone. For some, it is about getting a better figure, whether it means toning or building muscle. The right nutrients will encourage the building of muscle, especially proteins.</div>
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Feel Better Overall.</h3>
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Nutrition is not just about the body but about the brain, too. The brain releases chemicals during a workout to make you feel happier and healthier. The right nutrition will mean that your brain works fully since it will receive more oxygen and general improve with healthy fatty oils like Omega-3. You will be happier in your everyday life and be able to perform your exercises better. Following a healthy and balanced diet is extremely important when doing exercise in the gym. You will have more energy to be able to complete your workouts and will be able to function more, which means that you get more out of even the simplest of workouts.</div>
<span style="color: #333333; font-family: Arial;"><br /></span>Ismail oubarkahttp://www.blogger.com/profile/13492423322760844422noreply@blogger.com0tag:blogger.com,1999:blog-4562187604593300412.post-23789850397713387832014-04-04T23:30:00.000+01:002014-06-06T22:04:20.250+01:008 Best Gym Workouts - GooD life FitneSS<div style="color: #333333; font-family: Arial; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<em style="font-size: 12px; line-height: 18px;">By <a href="http://ezinearticles.com/?expert=Greg_Crawford" rel="author" style="color: #a30006;" title="EzineArticles Expert Author Greg Crawford">Greg Crawford</a></em></div>
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Whether you're looking to get into shape, or lose weight, in addition to a healthy diet, regular visits to the gym can help. There are so many machines and programs though, it's easy to wonder... which are the best gym workouts?</div>
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<b>Treadmill. </b></div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="color: #6fa8dc;">treadmill workout - Gym Workouts </span></td></tr>
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<span style="color: #333333; font-family: Arial; line-height: 1.5em;">One of the most popular workout machines at the gym is the treadmill. It gets your heart pumping, it gets air into your lungs and it does wonders for thighs and calves.</span><br />
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<b>Elliptical machine. </b></div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="color: #6fa8dc;">elliptical machine workouts</span></td></tr>
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<b><br /></b>Equally popular as a gym workout is the elliptical machine. This machine works similar to the treadmill, with the main difference that your feet move on pedals and as such never touch the ground. This makes the workout friendlier to your back and hips.</div>
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<b>Rope jumping. </b></div>
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<b><br /></b>Not that you need a machine to get in shape. Exercising with a simple jump rope will get your cardiovascular system going too. Depending on your fitness level, start off with a relaxed five minute session. As you get fitter, pick up the pace by jumping higher and turning the rope twice as fast under your feet.</div>
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<b>Working with weights. </b></div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="color: #6fa8dc;">Working with weights. - Gym Workouts </span></td></tr>
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<span style="color: #333333; font-family: Arial; line-height: 1.5em;">Before you start working with weights, talk to a personal trainer at the gym. Left to your own devices, you might push yourself too hard, too soon. Weights put a strain on your muscles, need stabilization and need muscle challenge. Pushing yourself too hard could put a strain on your muscles, leading to injury.</span></div>
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<b>Cycling Class.</b> </div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="color: #6fa8dc;">Cycling Class.- Gym Workouts </span></td></tr>
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A cycling class is just like riding a bike, only you do in indoors on a stationary bike. Cycling classes are geared toward cardiovascular exercise, but in the process leg muscles benefit too. A class generally lasts between 30 to 60 minutes, but a shorter program is recommended for beginners. Not everyone cycles at full tilt though. Older people, or people with joint problems like to cycle at a gentle pace.</div>
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<b>Aerobics. </b></div>
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<b><br /></b>Aerobics is a combination of rhythmic exercise, strength training and stretching. If your physical condition leaves somewhat to be desired, you might run out of steam during the class, but in due time you will build up cardiovascular fitness, muscular strength and flexibility. This workout to music makes it all a little less painful though.</div>
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<b>Go swimming. </b></div>
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<b><br /></b>If your gym has a swimming pool, swimming a few laps is excellent exercise. It builds endurance and gives all your muscles a workout. If it's been a while since you swam, you'll probably hurt in places you didn't know you had muscles. But the main benefit of swimming is... no sweat.</div>
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<b>Go boxing. </b></div>
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<b><br /></b>If you're considering boxing as a gym workout, you'll need the proper equipment: wrist wraps, boxing gloves, and a punching bag.</div>
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Boxing is an exceptional way to get your heart rate going. Some call it the best fitness exercise because just about all your muscles are getting a workout. In addition to fitness, boxing builds endurance, not to mention that going one on one with a punching bag is a great way to deal with your frustrations. It is recommended though that you train with an instructor who can advise you on proper technique and routine.</div>
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The best gym workouts cannot succeed though without commitment and perseverance. Don't be too hard on yourself and don't expect miracles. To stay motivated keep an accurate log of your workouts, goals and results.</div>
<span style="color: #333333; font-family: Arial;"><br /></span>Ismail oubarkahttp://www.blogger.com/profile/13492423322760844422noreply@blogger.com0