TacFit Commando
Insane Military Workout
Thursday, January 31, 2013
6-Figure Internet Work At Home Moms On The Rise
Can a work at home mom make a greater income than when she was working? The answer might surprise you.
One mom started her internet home business while she still held down a banking job. Then, when she started receiving regular $3,000 lump sums from her home business, it was time to head for the friendly confines of her home and family.
These payments started out slowly at first, then grew until she made $15,000 in one month, $21,000 in the next— and suddenly, she was faced with the prospect of not only having a thriving home based business, but complete financial freedom!
Her story is not unique. In exchange for around $3,995, you receive the rights to market a very powerful home business product, and the internet storefront necessary to sell it.
Once a storefront is set up for you, your only responsibility is generating traffic to it. The ways of doing this run the gamut from referring friends to your website, putting classified ads in the paper, or dropping off flyers, to running a small Google advertising campaign or taking advantage of powerful leads generating software you can manage from home.
And here’s the best part of this home business model. After your first qualifying lead, you get the first sale of everyone who comes in under you. That’s when your income starts to skyrocket.
Don’t confuse this business model with MLM or so-called pyramid schemes. You’re selling a legitimate home business product and a full blown marketing mechanism, including slick videos, audio testimonials—the works.
Think these businesses will take up too much of a mom’s time? Think again. A prospect who visits your home business site and fills in a brief form gets a call from a team leader, not the mom, who may be off quietly rocking her child to sleep.
Her time away from the home business goes unnoticed. She knows about each and every call back request and sale by receiving an email or phone confirmation or by visiting the “back office” of her website. With the rise of internet marketing, work at home moms never had it so good!
For more information, please visit:
http://www.GrowYourRiches.net
Criticisms of Vegetarian Diet
Vegetarianism is gaining popularity across the world with more and more non vegetarians opting for a vegetarian diet that comprises of only fruits and vegetables and excludes all forms of meats and eggs. All those who have taken up the vegetarian diet, have shown positive changes and have improved their overall health. This diet recommends the intake of fresh vegetables, fruits and whole grains. At the same time, there are some disadvantages of vegetarianism that you should be aware, if you plan to adopt this diet for weight loss.
Vegetarian diet is found to be low in proteins, calcium, vitamin B12, iron and zinc. Vitamin B12 is found in soy products, fortified cereals and animal products abundantly. This diet restricts meat which is a rich source of vitamin B12. Milk, soymilk and other dairy products that are rich sources of vitamin D are allowed but in low-moderate quantities. But Meat, chicken, fish and poultry contain more quantities of iron, zinc, and phosphorous that are easier to absorb than legumes and cereals are not allowed in the vegetarian diet. Milk, cheese and yogurt are excellent sources of calcium. Foods like cheese, yoghurt, chicken, fish, and other poultry items that have essential vitamins, iron, zinc and other nutrients are not found in large quantities in the vegetarian diet.
Although the Vegetarian diet is healthy, it is not advised to bodybuilders as they need a diet with high level of proteins. This diet can also lead to anemia as foods rich with carbohydrates and proteins are restricted. It is also seen that vegetarians often suffer form bowel irregularities. The vegetarian diet limits the intake of foods with cholesterol and fats, which are essential for a strong nervous system and smooth bodily functions. This might pose a risk to your overall health in a long run.
For meat eaters the transition to a vegetarian diet could be difficult as the nutritional qualities of the plants are at times are not as much as poultry foods. Therefore, it sometimes becomes essential for a few vegetarian diet followers to take additional health supplements of vitamins, calcium, iron or introduce foods like protein bars/powders, soymilk, rice milk, etc., in their regular diets.
Those accustomed to having some form of meat at each meal face the problem of maintaining their levels of proteins, carbohydrates, and fats even when another nutritious foods are present in their diet. Other side effects of the vegetarian diet include brain fog, fatigue, memory loss, irritability, etc., due to sudden fluctuations in blood sugar. This may also affect performance levels at work or other physical activities. Moreover, protein starvation can result in serious illnesses and have an impact on mental and physical health.
Women can also experience iron and calcium deficiencies while on a vegetarian diet more so as they regularly lose some amount of these nutrients. Therefore, there are higher risks of their developing osteoporosis as compared to men.
Plant-based diets cannot provide as much amino acids as found in non-vegetarian foods like meat. Few diet experts also say that children raised on vegetarian diet may suffer from deficiencies of nutrients like vitamins, iron, zinc, etc that may hamper their appropriate growth.
In addition to this there is a possibility of weight gain instead of weight loss due to abrupt elimination of meat or other poultry foods which have a high nutritional value. Therefore, it is always advisable to talk to your doctor or a registered dietitian when taking a decision.
Visit: http://www.bodynews.org/sitemap.xml
Vegetarian diet is found to be low in proteins, calcium, vitamin B12, iron and zinc. Vitamin B12 is found in soy products, fortified cereals and animal products abundantly. This diet restricts meat which is a rich source of vitamin B12. Milk, soymilk and other dairy products that are rich sources of vitamin D are allowed but in low-moderate quantities. But Meat, chicken, fish and poultry contain more quantities of iron, zinc, and phosphorous that are easier to absorb than legumes and cereals are not allowed in the vegetarian diet. Milk, cheese and yogurt are excellent sources of calcium. Foods like cheese, yoghurt, chicken, fish, and other poultry items that have essential vitamins, iron, zinc and other nutrients are not found in large quantities in the vegetarian diet.
Although the Vegetarian diet is healthy, it is not advised to bodybuilders as they need a diet with high level of proteins. This diet can also lead to anemia as foods rich with carbohydrates and proteins are restricted. It is also seen that vegetarians often suffer form bowel irregularities. The vegetarian diet limits the intake of foods with cholesterol and fats, which are essential for a strong nervous system and smooth bodily functions. This might pose a risk to your overall health in a long run.
For meat eaters the transition to a vegetarian diet could be difficult as the nutritional qualities of the plants are at times are not as much as poultry foods. Therefore, it sometimes becomes essential for a few vegetarian diet followers to take additional health supplements of vitamins, calcium, iron or introduce foods like protein bars/powders, soymilk, rice milk, etc., in their regular diets.
Those accustomed to having some form of meat at each meal face the problem of maintaining their levels of proteins, carbohydrates, and fats even when another nutritious foods are present in their diet. Other side effects of the vegetarian diet include brain fog, fatigue, memory loss, irritability, etc., due to sudden fluctuations in blood sugar. This may also affect performance levels at work or other physical activities. Moreover, protein starvation can result in serious illnesses and have an impact on mental and physical health.
Women can also experience iron and calcium deficiencies while on a vegetarian diet more so as they regularly lose some amount of these nutrients. Therefore, there are higher risks of their developing osteoporosis as compared to men.
Plant-based diets cannot provide as much amino acids as found in non-vegetarian foods like meat. Few diet experts also say that children raised on vegetarian diet may suffer from deficiencies of nutrients like vitamins, iron, zinc, etc that may hamper their appropriate growth.
In addition to this there is a possibility of weight gain instead of weight loss due to abrupt elimination of meat or other poultry foods which have a high nutritional value. Therefore, it is always advisable to talk to your doctor or a registered dietitian when taking a decision.
Visit: http://www.bodynews.org/sitemap.xml
Video Source: Youtube
Swimming Workout
A swimming workout can be a new and refreshing way to get or stay in shape. Swimming is a full body aerobic sport that tones muscles, improves strength and flexibility, increases circulation, controls weight and enhances body contours.
Swimming workouts give you a low impact activity that can easily be tailored to match your abilities. A good way to gain cardiovascular stamina is to exercise in a swimming pool.
The secret to a good swimming exercise program is to work with the water. To accomplish this, propel yourself through the water by using your abs, hips and shoulders.
To understand why water exercise works so well, you need to know about water's unique properties. In water, your body has almost no gravity. You're relieved of 90% of your body weight so you become very buoyant.
You can float, bob and relax without feeling like you're putting out any effort. Yet water provides 12 to 14 percent more resistance than air, so as you move through it, it's like having weights around you.
Swimming laps is great exercise in a swimming pool. Try different strokes to vary the muscles you work to keep your workout balanced.
Going vertical or upright is another very effective exercise in water. These types of water workouts include water walking, jogging, water aerobics, water toning, water therapy, water yoga and water flexibility training.
You can strengthen your muscles with these vertical water workouts because you experience 75% greater resistance than swimming horizontally. This vertical position maximizes the resistance of water against your movements.
Water based activities can provide significant benefits for older adults too. In addition to increasing metabolism, physical activity can improve cardiovascular health and increase strength, not to mention the psychological and social benefits as well.
Joining an aquatics class or just sharing a swimming workout with a friend can help you feel better about yourself. You can be more socially active, engage in community activities and tend to not lose your independence because you are more physically fit.
The bottom line is to choose activities that you enjoy and will stick with. It is never too late to introduce physical activity into your life. Swimming workouts can provide a healthy and enjoyable way to get back the fun you use to have as a child.
Copyright © 2005 Treadmill-Info.com. All Rights Reserved.
How To Build Muscle Mass Quickly Through Workouts With Dumbbells
As a once skinny guy who had a ridiculously difficult time gaining even a single pound of bodyweight, my mind was constantly nudged with the question of how to build muscle mass quickly. I was very self-conscious with my lanky frame and the thought of joining a gym full of muscle-bound folks made me shudder with embarrassment, hence my initial foray into the world of muscle building began at home, performing workouts with dumbbells.
The need for professional gym equipment cannot be overemphasized when it comes to building muscle. Tools like the squat rack, an Olympic or standard bar, and a set of weight plates provide access to a wider array of workouts and ultimately offers the greatest amount of muscle gains, but be that as it may, it's still POSSIBLE for a beginner to have a noticeably muscular physique with just a pair of adjustable dumbbells, along with a trusty weight bench. These are the only tools I used in my initial attempt to build muscles and combined with a sensible mass building diet plan, the results were nothing short of encouraging!
Now you can stop thinking about how to build muscle mass quickly and commence training with maximum intensity using the following workouts with dumbbells. These are what you call "compound" based movements"; they stimulate the greatest amount of muscle fibers and should be treated as the bread and butter of your training routine.
1. Training the legs - Heavy dumbbell squats are your best friend when it comes to developing a set of powerful legs. It's a totally intense exercise and requires the synergist of every muscle of the legs in order to be properly executed. No two ways about it, if you're serious about adding pounds of solid muscles, this exercise is a must-do. Another decent leg workout is the dumbbell lunges which also help to develop your quads and hamstrings.
2. Training Your Back - For adding thickness to your back, you can opt for the one-arm rows or the dumbbell bent-over rows. These two exercises are excellent for squeezing the muscles of the back, allowing the muscle fiber to be maximally recruited for increased muscle growth and strength. Looking for a more intense dumbbell exercise to stimulate your back muscles? Then look no further than the deadlifts! Many lifters swear by this exercise, and rightly so, as this movement is capable of hammering the entire back complex resulting in a fast and unprecedented muscle development. A lot of folks prefer to use the barbell when performing this exercise but a pair of dumbbells can get the job done just as well.
3. Training Your Arms - There are many workouts with dumbbells to choose from in order to train the smallest yet, highly favored muscle group of the body The traditional dumbbell curls or preacher curls work great for your biceps and should you wish to put a little emphasis on the forearm region, you could opt for the hammer curls. As for the triceps, the following exercises come to mind; one-arm extensions, dumbbell kickbacks, and of course the classic overhead dumbbell extensions.
4. Training Your Shoulders - The dumbbell shoulder press is a critical movement for the overall development of your shoulder muscles. It hits the middle part of your deltoids giving them a nice round, protruding look. Ever heard of the Arnold press? It's basically a variation of the traditional shoulder press and is also a worthy addition to your dumbbell training armory. For hitting the front and rear part of the shoulders, I'd recommend the front dumbbell raise and the bent-over lateral raise respectively.
5. Training Your Chest - You need a solid, adjustable incline/decline weight bench in order to execute the most powerful chest exercise ever invented. What is the exercise you ask? Why it's none other than the classic bench press. The granddaddy of all chest movements! Why do you need an "adjustable incline/decline" weight bench? Well, it's best that you include the incline and decline version of this exercise when training your chest so you may vary the angle of push for better growth in the upper and lower part of the chest muscles.
These are the workouts with dumbbells that address the standard newbie question of "how to build muscle mass quickly". Trust me, just a pair of adjustable dumbbells and weight bench along with a decent mass gaining diet plan can work wonders for your body.
To YOUR Muscle Building SUCCESS
Eugene Armand was a skinny bloke who wanted a muscular body for the longest time. His wish finally came true thanks to his persistence and thirst for muscle building knowledge. Discover how to obtain a noticeably muscular physique in just 6 short weeks at:
http://www.absopositively.info/muscle-building-success.html
Video Source: Youtube
Home Exercise Equipment: The Best Gym at Minimal Price!
Exercising at home can be just as successful as training at a gym if you know what you’re doing. There are all types of home exercise equipment out on the market and every one of them claim to be answer to your prayers.
The truth is, all exercise equipment are not created equal. Some can provide great variation in your training program whilst others are quite limiting. Knowing the difference before you purchase anything can save you plenty of time and money.
The equipment you buy will depend greatly on what your goals are. If you need to lose weight then you need a cardiovascular fitness program, to build muscle you need a resistance training program, and to tone your muscles you may need a combination of these.
Cardiovascular Equipment
This type of equipment includes bikes, treadmills, cross-trainers, and step machines. This is the best piece of equipment to buy if your goal is to lose weight or increase fitness. Many people are hesitant to buy cardio equipment because of the price. If this is a concern consider leasing. You should also look at garage sales, auction sites (eg, ebay), and your local newspaper as there are always bargains to be found.
One thing to remember when you buy cardio equipment is that you get what you pay for. If something is really cheap, then chances are it won’t last long.
Weights
Weight training equipment is probably the most diverse of all home exercise equipment. It can be used for building muscle, weight loss, muscle toning, and injury rehabilitation. The best thing about weights is they last forever. Buy them today and your kids could still be using them in 20 years time.
The best weight training equipment to buy is a bench, adjustable barbell, and adjustable dumbbells. Most benches have many attachments that will not only ad support but also much more variety. The adjustable barbells and dumbbells mean that you don’t have to buy hand weights or bars at every weight interval (eg, 5kg, 10kg, 12.5kg, etc). You just buy the plates and change the weight as you change the exercise.
Swiss Ball / Fitball
These have been used throughout Europe by physiotherapists since 1960 but have currently become the latest fitness fad. They provide great variety in your program but they should never be the only piece of equipment you buy. If you want to strengthen your abdominals they are great, but if you want to lose your tummy then you’re better off sticking to cardiovascular training.
Imagination
This is probably the greatest tool you have and the better it is the less money you’ll need to spend. Use the things you have at your disposal. If you have stairs or a yard that is on a slope use those for extra cardio training. Household items such as chairs, tables, and hand railings can also be used for extra variety. If you’re not sure, buy a book or get a personal trainer to come over to your house and design a circuit using only what you have available.
How to Lose Fat for Vegetarians
Losing fat as vegetarian requires multiple elements to succeed. You can't rely solely on just one or few vegetarian fat loss foods or one fat-burning exercise or two to lose fat effectively. Just like cooking, you need various ingredients to make up a delicious dish.
Sticking to that restricted list of foods and doing the same old workout routine can trigger fat loss plateau. Therefore, I encourage you to play creative with your food choices and the exercises you do. Speaking of that, eating the right type of vegetarian foods and doing the right type of exercises can boost your metabolism and help you lose more fat as a vegetarian.
Let me show you a list of fat loss foods for vegetarians followed by a list of fat-burning exercises that will help vegetarians lose fat fast. Here we go.
Fat Loss Foods for Vegetarians
Artichokes, asparagus, bok choy, green beans, broccoli, Brussels sprouts, cabbage, carrot, cauliflower, celeriac, celery, chervil, chicory, chives, squash, tomato, corn (cob), cucumber, dandelion greens, kale, parsley leaves, turnips, watercress, parsnips, peas, peppers (green / red), pumpkin, radish, spinach, watermelon, grapes, huckleberry, pear, peach, pineapple, pomegranate, kiwi, figs, etc.
These foods are enough to keep you busy mixing and matching to help you create a 30-day vegetarian fat loss diet meal plan. But they're not comprehensive. As a guide, most vegetables carry low calories and are rich in fiber that makes you feel full easily so you won't feel like eating more food, thus avoiding the opportunity to ingest excess calories you don't need.
For fruits, I would say quite a number of them is safe for fat loss consumption. Fruits like banana, avocado contain quite high calories, and they usually spark controversy because high-calorie foods usually cause fat gain easily.
Here's the fact - if you eat processed vegetarian foods containing high calories but low in fiber, your weight is definitely done for. But for natural high-calorie foods like the fiber-rich banana and avocado, they're very filling. So, they actually help to prevent you from overeating. That's why vegetarians don't gain weight easily with these high-calorie natural foods.
In a nutshell, your vegetarian fat loss diet should always include at least 80% natural food packed with fiber and nutrients. Fiber gives you the bulk and helps to flush out excess calories and toxic wastes from your body while quality nutrients keep your metabolism active to burn more fat.
Note: Nuts and seeds, legumes and other whole foods though not mention here, should also be included because they provide you with key vitamins and minerals your body needs for proper functioning.
Fat Loss Workouts for Vegetarians
Single-joint exercises like crunches and sit-ups do not burn fat effectively. And they can never help you target your belly fat. No exercises can target specific areas. Cardio can't help you lose fat efficiently. If you want to lose fat effectively and efficiently, full bodyweight workouts are what you need.
Here's a list you can do - jumping jacks, pushup, elevated pushup, Spiderman climbs, plank, side plank, prisoner squat, prisoner forward lunge, step-up, lying hip extension, bird dog, ab curl, bicycle crunch.
These are some samples of bodyweight workouts. You can also surf online to find more bodyweight workouts or exercises that use some complementary gadgets to help you achieve various fat loss results. As a vegetarian, you should lose more fat with these fat-burning exercises since you don't consume meat which carries toxins that can slow down the burning of fat.
I've shown you these two sure-fire tips on how to lose fat for vegetarians. How to use them effectively to achieve fat loss will be down to you.
You can find additional info at the following links:
Click Here for more informationClick Here for more information
Kathy Thompson
Your Dating Checklist
Feel free to print/reprint this article in its entirety in your ezine or website as long as you leave all the links in place. Don't modify the content and include the resource box as listed. Please send a note when it is used. Thank you. word coun... Read >How Food Affects Your Mood
Feel free to print/reprint this article in its entirety in your ezine or website as long as you leave all the links in place. Don't modify the content and include the resource box as listed. Please send a note when it is used. Thank you. 225 words... Read >5 Tips To Prevent Indigestion
Publishing guidelines: Please feel free to publish this article as written with no changes to article or resource box. Please notify me when and where you will use it. 170 words "5 Tips To Prevent Indigestion!" - by Kathy Thompson healthy... Read >
pounds in 6 Weeks">How I lost 40 pounds in 6 Weeks
Feel free to print/reprint this article in its entirety in your ezine or website as long as you leave all the links in place. Don't modify the content and include the resource box as listed. Please send a note when it is used.Thank you.word count: 405char... Read >What Does Angelina Jolie's Face Reveal?
Feel free to print/reprint this article in its entirety in your ezine or website as long as you leave all the links in place. Don't modify the content and include the resource box as listed. Please send a note when it is used. Thank you. word coun... Read >5 Tips For Successful Relationships
Feel free to print/reprint this article in its entirety in your ezine or website as long as you leave all the links in place. Don't modify the content and include the resource box as listed. Please send a note when it is used.Thank you.word coun... Read >At Home in New York City: First Time Home Buyers� Guide
Within the New York City real estate market, first time home buyers can pursue the American dream and find their perfect home. Offering amazing diversity and endless possibilities, the New York marketplace has homes for sale to suit every budget and lifestyle. If first time home buyers know the facts, make necessary preparations, and enlist expert help, buying a home in New York can be a stress-free experience.
Preparing to Purchase
1. Make a List
Critical considerations - such as available budget and finances, style and size of home, as well as preferred neighborhood – must top that list. First time home buyers should consider their needs as well as their budget.
2. Organize Finances
A down payment and pre-approval for financing is a must for first time home buyers. Although it is possible to obtain a mortgage with a down payment of 5% (and even less), first time home buyers are advised to strive for the recommended 20% down payment. Pre-approval for a mortgage allows a buyer to know their price range.
3. Reduce Debt
Since purchasing a home comes with extra financial obligations, try to enter into the arrangement with a minimum debt load. Lenders prefer a debt load of 36% or less. Since mortgages use up 25-28% of the average income, additional debt should only amount to 5-10% of monthly income.
Required Documentation
. Personal and business references (originals)
. Proof of pre-approval
. Recent checking and savings bank statements
. Tax returns – last two years
. List of additional liquid or non-liquid assets
. Recent 401K or retirement fund statements (if applicable)
. Recent asset portfolio statements (if applicable)
. Employment verification letter (start date, annual salary, and bonus)
. For self-employed buyers - letter from their CPA or attorney (verifying salary and net worth)
Browse the Marketplace
80% of available New York City real estate is viewed initially online. Buyers should also browse in person and explore New York with an experienced realtor. A real estate agent can offer professional advice and has expert knowledge of NYC properties.
Negotiate the Deal
When negotiating a deal, a buyer’s representative is the first time home buyer’s most valuable asset. Although the services of a buyer’s representative are covered usually by the seller’s commission payment, the rep works for the buyer – not the seller.
Arrange a Home Inspection
Buying a first time home is a huge commitment. Potential buyers need professional expertise to determine if a residence needs major repairs. A new home owner will not welcome any unexpected repair bills.
Enjoy Home Ownership
When home insurance documents are in place, ‘closing’ the deal occurs and the final papers are signed by the involved parties. When first time home buyers explore New York City real estate, they can find their dream NYC home without any hassle. Buyers’ representatives will soon have them feeling ‘at home’ within a vibrant and friendly New York City neighborhood.
You can find additional info at the following links:
Click Here for more informationClick Here for more information
The Homemade Drink That Burns Calories
Today I'm not going to talk about dieting or exercise.
Obviously diet and exercise are necessary but there are some real easy weight loss tips (that barely require any effort) that you can use to burn off extra calories.
I'm now going to share with you one of these quick weight loss tips.
This secret fat burning tip is one that most dieters don't know about. The great thing is that it's easy… real easy. Not only that, but it's a healthy weight loss tip… no dangerous diet pills, crash diets, or silly fad diets.
Here it is: I will show you how to make one simple change to regular drinking water that will force your body to burn calories when you drink it.
Would you like the details?
Great. Well if you drink an eight ounce cup of ICE COLD water, your body will burn 7.69 calories to heat the ice cold water up to body temperature.
Really interesting fact right? Well let's exploit this useful little fact for our fat loss goals.
So when you drink eight ounces of ice cold water your body burns approximately eight calories. If you drink the minimum recommended eight glasses of water a day (for health) but make sure that your water is ice cold... you will be burning an extra sixty-four calories per day by doing pretty much nothing!
You could even do this while lying in bed!
Now this was if you only drank eight cups of ice water per day. Well that sixty-four calories burned is good but you don't want just good enough right?
You are a hardcore fat burning machine right? You want every weight loss advantage you can have and you want to squeeze them for all they're worth!
Well seeing as how you're so motivated and want to really give your fat loss a boost, let's go all the way with this sneaky diet trick.
What you can attempt to do is work your way up to drinking about one gallon of ice cold water per day. One gallon comes out to about sixteen cups. Drinking sixteen cups of ice cold water will have you burning 123 extra calories per day doing almost nothing!
Over one week you will have burned 861 calories... and this is just from drinking water! To put those 861 calories into perspective, you will be burning roughly the same amount of calories as...
Doing two whole hours of jogging!
Just by adopting an ice water drinking habit, you can burn the same amount of calories as if you had added two hours of jogging to your weekly workout schedule. Now that's incredible.
Remember, drinking eight cups of ice cold water a day will burn a decent amount of calories too. You do not have to drink a whole gallon but if you want the extra boost, you can work up to that amount.
The ice water trick is just one of many sneaky diet tricks I use in The Trifecta Diet.
Now go and get yourself a cup of ice cold water! To lose weight you have to take action now!
Video Source: Youtube
Full Body Max Workout Routine For a Lean and Toned Body
This workout routine is really going to make some of you sweat buckets! It was originally made by me previously as a video on my YouTube page, but today I decided to step it up a notch. So consider this the version 2.0 of Full Body Max.
It's meant to replace your traditional, boring cardio that some of you just can't seem to get enough off. Ok maybe that doesn't apply to all of you, but seriously... some of you need to add some imagination into your workouts.
This would put an end to one of the top 5 complaints I get > "Working out is boring... How do I make it fun?". If this happens to you, then you need to fire up that imagination some out and try out new combination until you come up with something that fits you like a glove.
Variety is the key to life baby! Ok, back to my routine.
Ok so first, you'll need a few things. They are not absolutely necessary but are highly recommended:
* Resistance Bands or Dumbbells
* Water
* Towel
* Back Pack
Another thing, each and every exercise should be done to MAXIMUM REP. That means you keep going until you hit failure... No exceptions. If you are using dumbbells or resistance bands, go easy on the resistance level. Were aiming for high reps today.
WARM-UP:
Were going to do this in 3 intervals of 2 minutes. So 2-2-2. But... The first 2 minutes will be low intensity, followed by medium intensity, followed by high-intensity. There is a more advanced version of this "interval training" routine available for FREE in this free fitness book report
First 2 minutes: You will do alternating knee raises. Keep your arms in front and palms facing down and let your knees come up and touch your hands. One at a time, low intensity, nothing fancy. You should be able to breather normally and converse.
Next 2 minutes: Now were going to step it up. Turn those alternating knee raises into a light jog on the spot. These 2 minutes will be medium intensity. The way you know its medium intensity is because you should start to have SOME shortness of breath.
Last 2 minutes: Here we go! Now for these 2 minutes you are going to BRING IT! Run on the spot as fast as you possibly can, without stopping for 2 minutes straight. Get those knees up as high as possible and make sure you breathe. The litmus test for the intensity? Heavy breathing, sweat, maybe a burning sensation if you're out of shape... All that good stuff.
Curling Band Squats: (Legs & Arms)
This is a 2-in-1 type of exercise, here's how it's done. You take your resistance band and step over it with your legs a little wider than shoulder width apart. Now grasp the handles and pull the bands up to shoulder height to give you some resistance, then sink down into a deep squat and slowly come back up. Now do a bicep curl and then bring the bands back to shoulder height. That's one rep!
If you don't have bands you can use dumbbells or a back pack filled with heavy shit. The point is to add some resistance on top of your body weight.
Hopping Lunges: (Legs)
You should all know what a lunge looks like... Right? If you don't let me explain. Stand with your feet together and a dumbbell in each hand, or strap on your heavy back pack. Now take a big step forward and make sure your front knee is at a 90 degree bend, while the back knee gets really close to the floor, but never touches it. Then come back to the starting position and repeat with the other leg.
BUT WAIT... That's a lunge. We want hopping lunges. So instead of stepping out, you are going to jump or "hop" out into a lunge and then hop BACK. Yeah... You thought you were on easy street huh? Think again.
Bicep Curls: (Arms)
These are pretty straight forward. You may use bands, dumbbells or the two handles of your heavy backpack. Stand with shoulder width apart and while keeping your back straight, curl up the weight and then slowly lower back into starting position. Make sure your elbows are stationary near your hips, you want to pull up the weight using your biceps so don't start swinging those arms around. Keep it neat, and keep it clean.
Triceps Kickback: (Arms)
You can use a bench if you have one... But you don't need it. It's just for support. Ok so start in a lunge position, but make sure your back leg is straight. Grab your dumbbell or resistance band handle and while keeping your humerus parallel to the floor, extend your arm out backward. If you want to see exactly what it looks like, type in "tricep kickbacks" into Google Images, and you'll know exactly what it looks like since I cannot embed images here.
Pull - Ups: (Back)
I don't really need to explain this one do I? It's a pull up... You pull yourself up. But, there are some minor details you should be aware of. First, if you cannot do a pull-up, grab a chair and use it as a support device. You may step on the chair with one leg and push off it to assist you into doing a pull up. This is how a beginner should start.
Another thing, make sure your chest touches the pull-up bar when you pull up. Maximum reps... Go for it!
Capoera Pushups: (Chest/Triceps)
This one's a little tricky so make sure you follow along. First, start in pushup position, making sure that your butt is not sticking up in the air. You may do these pushups the "female" style since they are quite challenging. So from your pushup position, you are going to slowly lower yourself towards you LEFT side until you are an inch above the ground... now hold!
Next, you will horizontally slide over to your right side while staying an inch off the floor... again, HOLD!
Finally, you will push yourself up back to starting position. If you can do at least 5 of these, then pat yourself on the back! If not, work at it.
ABS:
Do the following exercises one after another. Sit-ups, Leg raises, Crunches, Hip Raises (also known as heels to the heaven) & Mason Twist (or berry picking as known in gymnastics).
REST 2 minutes then repeat entire routine
And there you have it, version 2 of my Full Body Max workout. I heard from quite a few people that the first one made them sweat... Well this one should make you drenched!
Now remember, one workout routine is only effective for so long. It doesn't matter which routine you follow, eventually your body WILL adapt and you will hit your head against a metaphorical brick wall (also known as the plateau).
To avoid this, I think its VITALLY important that you learn the principals necessary to create your own workout plans ever few weeks so your body is constantly being stimulated and growing. To learn these effective principals and more, check out the tips from this health and fitness book.
Good luck.
- FJ
P.S- If you have a fitness related questions or comments about this routine, you may send them to info@flawlessfitnessbook.com
Video Source: Youtube
Strength Building with Isometric Exercises
When you are doing isometric exercises for strength building how many reps and sets should we be doing. Do we treat this the same as when working out with weights. There is the difference that isometrics are done by time and weights are reps and sets.
With isometrics the number and duration of the static holds are what are important. Some people have done many repetitions for short period of time and some will do fewer reps for longer period of time. Studies have shown that both methods have given increases of strength.
For those looking to increase strength it is often recommended to do 15 to 20 maximum static holds for about 5 to 10 seconds against an immovable object for at least 3 times per week. This amount of work will help you gain some extra strength. If you are already a really fit person who works out with weights the gains may not come on like someone just starting but isometrics are great supplemental exercises to using weights.
You can not just do each static hold at one position, you need to vary the angles. An example would be while doing an isometric exercise for your biceps, you need to target the bicep through at least 3 or 4 points along its range of motion. The strength is gained at each point that you hold.
Full body exercises are something you should also try. Where you are pushing and pulling against immovable objects with regular isometrics, body weight exercises would be like doing a push up but doing a static hold at different points in its range of motion.
For more information on how you can benefit from isometric exercises go to
. Tim Archbold's lifelong interests are fitness training and health.
With isometrics the number and duration of the static holds are what are important. Some people have done many repetitions for short period of time and some will do fewer reps for longer period of time. Studies have shown that both methods have given increases of strength.
For those looking to increase strength it is often recommended to do 15 to 20 maximum static holds for about 5 to 10 seconds against an immovable object for at least 3 times per week. This amount of work will help you gain some extra strength. If you are already a really fit person who works out with weights the gains may not come on like someone just starting but isometrics are great supplemental exercises to using weights.
You can not just do each static hold at one position, you need to vary the angles. An example would be while doing an isometric exercise for your biceps, you need to target the bicep through at least 3 or 4 points along its range of motion. The strength is gained at each point that you hold.
Full body exercises are something you should also try. Where you are pushing and pulling against immovable objects with regular isometrics, body weight exercises would be like doing a push up but doing a static hold at different points in its range of motion.
For more information on how you can benefit from isometric exercises go to
. Tim Archbold's lifelong interests are fitness training and health.
Watch Your Weight This Halloween
For those of us who are looking for quick weight loss, Halloween can be a scary experience! While just one night of indulgence in Halloween candy might not be enough to break your belt, dipping into the leftover stockpile for weeks on end will surely derail your diet or weight loss program.
In 1921, in Anoka, MN, the United States enjoyed our first recorded instance of a Halloween celebration. Annual candy consumption has climbed almost unabated since then. According to the Census Bureau, Americans eat nearly a half-pound of candy each week for an average of 25 pounds of candy a year. Candy is big business, with the United States boasting 1,040 manufacturing establishments producing chocolate and cocoa products in 2001. These establishments employed 45,913 people and shipped $12 billion worth of goods that year. Another 616 U.S. establishments manufactured non-chocolate confectionery products in 2001. These establishments employed 26,400 people and shipped $7 billion worth of goods that year (source: census.gov).
The overwhelming popularity of the South Beach Diet, Zone Diet, and Atkins Diet has prompted low-carb weight watchers to eat less candy. Overall consumption has actually declined over the last few years; as recently as 1997 the average annual candy consumption was a sky-high 27 pounds.
-> The Problem:
Most people on a diet plan or weight control program look at candy as little brightly-colored fat bombs. That assessment isn’t far off the mark, either, with most candy packing little nutritional value and a ton of calories.
Some of the more popular Halloween candy has too many calories to be included in any healthy diet:
- Twizzlers 1 treat size pkg.= 45 calories
- Almond Joy 1 snack size bar = 90 calories
- Milk Duds 1 treat size box = 40 calories
- Butterfinger 1 snack size bar = 100 calories
- Milky Way 1 snack size bar = 90 calories
- SweetTarts 1 treat size pkg. = 50 calories
- 1 Tootsie Pop 1 pop = 60 calories
- 1 Tootsie Roll 1 small roll = 13 calories
Note: Calorie content is based on 1 serving of Halloween ‘snack’ or ‘fun’ size packages, not full size servings found in the candy aisle.
While just a few pieces of Halloween candy won’t obliterate your diet program or weight loss plan, it’s the temptation to keep having ‘just one more’ that will pack on the pounds. It only takes nine small fun-size candy bars to put on a quarter-pound of fat. Besides candy, Halloween threatens many other high-calorie treats like Caramel apples (243 calories), 8-oz. apple cider and a cake donut (319 calories), or a slice of pumpkin pie (240 calories).
-> The Solution:
Is it possible to cope with the menace of Halloween candy without taking all the fun out of the holiday? Absolutely! If you’re looking for fast weight loss, and don’t want Halloween to bring your fat loss to a screeching halt, consider these healthy Halloween tips:
- Walk with your kids while they’re trick-or-treating. A 165-lb. woman strolling along (walking slowly) for one hour will burn approximately 150 calories (source: caloriesperhour.com).
- Out of sight, out of mind. When the kids have unloaded their stash, store it in an airtight container and put it in the cupboard. A bowl full of candy on the counter is an open invitation to have ‘just one’, but a stockpile you can’t see is less tempting.
- If you’re going to give out candy to trick-or-treaters on Halloween, don’t buy it until October 31st. Having a candy supply in the house before Halloween only entices you to have some early.
- If you must buy candy before Halloween, buy a kind you don’t like. Again, this will reduce the temptation for you to dig in.
- Hosting a Halloween party? Supply vegetables, healthy dips, and low fat snacking alternatives instead of candy.
- Set a Halloween candy deadline by which all Halloween candy must be either consumed (by the kids) or it will be thrown away. Saving that candy for weeks, or even months, only keeps temptation in the house.
- Put more emphasis on dressing up in a great costume, and less on candy. This is especially true for the kids, who often view Halloween as a candy free-for-all dream come true.
- By hosting a party on Halloween night, you can control the menu and have fun with friends at the same time.
- Focus on Halloween activities other than eating. There are lots of options available, from hayrides to haunted houses to bonfires.
- Candy has a long shelf life, and there’s no reason why you couldn’t put some of it in airtight bags and store it in the freezer. Allow the kids to take out one bag every two weeks until it’s gone. This tactic will at least space out the temptation and minimize candy binge eating.
Of course, the absolute best way to avoid weight gain, and perhaps even achieve some easy weight loss, during the Halloween season is to bump up the amount of exercise you’re getting. There’s no better way to lose weight fast than a healthy diet and regular exercise.
Make sure the workout you’re doing includes both aerobic and resistance training, as it is critical to get both types of exercise to maximize weight loss. It’s also important to exercise for at least thirty minutes, three times per week, which is the most recent recommendation by the Centers for Disease Control and Prevention (source: cdc.gov).
A fantastic strategy is to find the best weight loss program for you now, before Halloween hits. The reason is that the last three months of the year are packed with holidays, special dinners and seasonal treats. Starting with Halloween candy and ending with Christmas fudge, many people find that they’re packing on more pounds during this period than they do any other time of year.
Joining a gym is an excellent way to combat Halloween and holiday weight gain. Finding a good gym to join now will not only help keep off those holiday pounds, but will even make you slimmer by New Years.
For more free weight loss information and weight loss tips, go to www.letspickupthepace.com and click on the ‘Articles’ link.
* Copyright 2005 Pick Up The Pace. Permission is not required for the distribution of Pick Up The Pace articles as long as they are used in their entirety, are properly credited to Pick Up The Pace, and are accompanied by our website link: www.letspickupthepace.com.
* The information in this article and on this site is for general reference purposes only and not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional. No information in this article or on www.letspickupthepace.com should be used to diagnose, treat, cure or prevent any medical condition.
Top Five Ways To Lose Weight Fast
Losing weight is not about achieving the hour glass figure or the perfectly sculpted and toned body. It is more about staying fit and remaining healthy to ensure a long, disease free life. Everybody knows that extra pounds increase the chances of a wide variety of illnesses, from heart disease to cancer to diabetes. This article shows you the top five ways you can lose weight, and fast.
1. Eat Less Junk
Cutting out the junk food that you eat on a daily basis is one of the best ways to not only lose weight, but put you on a path towards vastly increased health and vitality. That means cutting out highly-processed food stuffs like carbonated drinks, crisps, cakes, chocolates and other sweets - all these foods are not only full of sugars and/or fats that will pile on the pounds, they also have virtually no nutritional value whatsoever. They fill you up at the expense of your body and your long-term health.
If junk food forms a high proportion of your diet, cut it out gradually. Stop buying it at the supermarket, and practice walking straight past the aisles that sell this kind of rubbish.
2. exercise Frequently
This does not mean that you have to become a workout wonder - it simply means incorporating exercise into your daily life. This can mean something as simple as walking for at least half an hour a day.
Think about how you can do this on a daily basis so that you actually enjoy it. Are you able to walk to work rather than say catching the bus? If so, you may enjoy the fact that you arrive at work with more vitality, and that you seem to have more energy to achieve more with your working day. You may simply enjoy the fresh air, and the sound of the birds in the trees. You may enjoy the fact it gives you some time to reflect, and some time to yourself. Most people also find walking highly therapeutic and a very effective stress reduction technique, all of which will help overcome any psychological reasons that may lie behind your weight gain.
Exercising, whether you walk, swim, run, or go to the gym, will make you feel better about your body, and encourage you further on your path to lose weight.
3. Drink Water
Drink plenty of water. Our body needs a lot of water so give in to water. Water is not just way to flush out toxin but if you have more water in your body you will generally feel healthier and fitter. This it self will discourage any tendency to gorge.
The best thing about water is that is has no calories at all. Start your day with a glass of water. As soon as you wake up, gulp down a glass of cool water. It’s a wonderful way to start you day and you only need a lesser quantity of your breakfast drink after that. A glass of water lets out all your digestive juices and sort of lubricates the insides of your body. You may have your morning cup of tea but have it after a glass of water. It is good for you.
Drink a glass of water before you start the meal. Water naturally needs some space so that you feel fuller without actually having to stuff yourself. Have another glass of water while you are having the meal. Again this is another way of making yourself full so that you can actually rise from the table eating less but feeling full just the same. Instead of drinking it one gulp, take sips after each morsel. It will help the food to settle faster so that you get that feeling that you are full faster.
Water is such a remarkable thing, but seldom do we give it the credit that it deserves. Did you know that over 66% of your body weight is nothing but water? It’s amazing!
4. Eat More Vegetables and Fruit
Go crazy on vegetables. Vegetables are your best bet when it comes to losing pounds. Nature has a terrific spread when it comes to choosing vegetables. And the leafy green vegetables are your best bet. Try to include a salad in you diet always.
If you have a sweet craving, do not reach for the biscuit tin, enjoy a piece of fruit instead - it's full of nutritional value, and won't pile on the pounds.
5. Increase Your Fiber Intake
Your body needs a lot of fiber, so increase your fiber intake. This will help your body process the food you eat a lot more efficiently, and give you more energy and vitality too.
Try to include in your diet as many fruits and vegetables as you can. Avoid 'white' processed breads like the plague - instead eat wholemeal bread. Try wholemeal pasta too, it tastes little different to white pasta, and is a whole lot better for you.
Copyright 2005 http://www.topweightlosstips.com
Please note that the advice above does not substitute for advice from a qualified medical practitioner or dietician.
Lap Band Surgery - The Truth Behind Lap Band Weight Loss Surgery - Nurse Reveals!
One method of handling long term obesity and chronic fat and belly fat problems without resorting to liposuction is lap band surgery. Lap band surgery is an adjustable gastric band weight-loss procedure where a prosthetic band is placed around the upper part of the stomach. This creates a small pouch that limits the amount of food the patient eats. One difference in the early days between the LAP BAND system and the Swedish adjustable lap band is that it didn't have a self-closing mechanism. It had to be closed with sutures.
Choosing to undergo weight loss surgery is not only an important medical decision but also a significant financial decision. Some people finally give up on diets - they want to lose belly fat or get rid of fat and cellulite forever. Diets and the best weight loss plans have not worked for some reason.
Emotionally unstable people or people with mental deficiencies are not considered for lap band surgery. Or if one is dependent on alcohol or drugs, they won't be eligible for adjustable band surgery either. In any event it's usually contraindicated if the surgery or treatment shows an unreasonable risk to the patient.
Any failure of dietary or weight-loss drug therapy for more than 12 months can make one eligible for the adjustable gastric band procedure. Other contraindications for lap band surgery are: an allergic reaction to materials found in the band and for anyone who has exhibited pain intolerance to any implanted devices.
The bariatric surgeon uses a special needle is to avoid any damage to the port membrane. The placement of the adjustable gastric band creates a very small pouch at the top of the stomach which holds about 50 ml; this pouch 'fills' with food fast and the passage of food from the top to the bottom of the stomach is slowed down considerably. When fluid is introduced into the stomach the lap band expands, which places pressure around the outside of the stomach. This expansion decreases the size of the passage in the stomach and restricts the movement of any food.
While the upper part of the stomach thinks it's full the message to the brain is that the stomach is full and it is this sensation that helps the patient to eat smaller portions and lose weight over a period of time. The band is inflated and adjusted by way of a small access port which is placed subcutaneously - directly under the skin. Then radiopaque isotonic solution or saline solution is introduced into the band by way of the created port. Future removal of this adjustable gastric band would require a precise keyhole procedure. The stomach usually returns to its normal pre-banded state.
The amount of weight that is lost in the months following surgery depends on the individual and their personal preferences, circumstances, motivation, and their mobility. Using the precise, proper and most sensitive adjustment of the gastric band is imperative to any weight loss and the ultimate long term success of the lap band procedure. Many doctors make the first adjustment between about six to eight weeks after the surgery to allow time for the stomach time to heal properly; after that the fills are performed whenever they are needed.
Some of the banding patients may find that before they have their first fill they are still able to eat fairly large portions of food. The lap band may remain deflated throughout pregnancy. Once that breast feeding or bottle-feeding is completed the band may be gradually re-inflated to help with any postpartum weight loss if it's needed.
Some of the adjustable gastric band post-surgery complications that can arise are abdominal pain, some loss of strength, hernia, pain, infection, chest pain, incisional infection, incision pain, fever and even death has occurred.
Some of the mechanical malfunctions that can happen after surgery are leaking from the port, some cracking of the kink-resistant tubing or a disruption of the tubing connection from the port to the band, port site pain and displacement of the port.
Erosion can happen, meaning the band may wear a small area on the outside of the stomach. This can lead to migration of the band to the inside of the stomach. Sometimes slippage can occur. This is an unusual occurrence where the lower part of the stomach may prolapse over the gastric band and cause an obstruction.
Some weight loss surgery post-surgical teams offer support groups. However some of them mix gastric bypass surgery patients with gastric banding patients. It's better to find a support group for gastric banding patients only. It's also important to find a weight loss team that has a good post-surgical plan because after surgery recommendations can vary dramatically.
It's important to discuss post-surgical care and diet plans with your bariatric or weight loss doctor if you're considering having adjustable gastric band or lap band surgery. The cost of lap band surgery may be an issue also. In any event make sure you understand all the pros and cons before you commit.
For more info on lap band weight loss surgery and lap band surgery complications visit http://www.Lap-Band-Surgery-Info.com a nurse's website offering tips and info on lap band surgery, adjustable gastric band surgery, medical travel for low cost lap band surgery and cost of lap band surgery
Choosing to undergo weight loss surgery is not only an important medical decision but also a significant financial decision. Some people finally give up on diets - they want to lose belly fat or get rid of fat and cellulite forever. Diets and the best weight loss plans have not worked for some reason.
Emotionally unstable people or people with mental deficiencies are not considered for lap band surgery. Or if one is dependent on alcohol or drugs, they won't be eligible for adjustable band surgery either. In any event it's usually contraindicated if the surgery or treatment shows an unreasonable risk to the patient.
Any failure of dietary or weight-loss drug therapy for more than 12 months can make one eligible for the adjustable gastric band procedure. Other contraindications for lap band surgery are: an allergic reaction to materials found in the band and for anyone who has exhibited pain intolerance to any implanted devices.
The bariatric surgeon uses a special needle is to avoid any damage to the port membrane. The placement of the adjustable gastric band creates a very small pouch at the top of the stomach which holds about 50 ml; this pouch 'fills' with food fast and the passage of food from the top to the bottom of the stomach is slowed down considerably. When fluid is introduced into the stomach the lap band expands, which places pressure around the outside of the stomach. This expansion decreases the size of the passage in the stomach and restricts the movement of any food.
While the upper part of the stomach thinks it's full the message to the brain is that the stomach is full and it is this sensation that helps the patient to eat smaller portions and lose weight over a period of time. The band is inflated and adjusted by way of a small access port which is placed subcutaneously - directly under the skin. Then radiopaque isotonic solution or saline solution is introduced into the band by way of the created port. Future removal of this adjustable gastric band would require a precise keyhole procedure. The stomach usually returns to its normal pre-banded state.
The amount of weight that is lost in the months following surgery depends on the individual and their personal preferences, circumstances, motivation, and their mobility. Using the precise, proper and most sensitive adjustment of the gastric band is imperative to any weight loss and the ultimate long term success of the lap band procedure. Many doctors make the first adjustment between about six to eight weeks after the surgery to allow time for the stomach time to heal properly; after that the fills are performed whenever they are needed.
Some of the banding patients may find that before they have their first fill they are still able to eat fairly large portions of food. The lap band may remain deflated throughout pregnancy. Once that breast feeding or bottle-feeding is completed the band may be gradually re-inflated to help with any postpartum weight loss if it's needed.
Some of the adjustable gastric band post-surgery complications that can arise are abdominal pain, some loss of strength, hernia, pain, infection, chest pain, incisional infection, incision pain, fever and even death has occurred.
Some of the mechanical malfunctions that can happen after surgery are leaking from the port, some cracking of the kink-resistant tubing or a disruption of the tubing connection from the port to the band, port site pain and displacement of the port.
Erosion can happen, meaning the band may wear a small area on the outside of the stomach. This can lead to migration of the band to the inside of the stomach. Sometimes slippage can occur. This is an unusual occurrence where the lower part of the stomach may prolapse over the gastric band and cause an obstruction.
Some weight loss surgery post-surgical teams offer support groups. However some of them mix gastric bypass surgery patients with gastric banding patients. It's better to find a support group for gastric banding patients only. It's also important to find a weight loss team that has a good post-surgical plan because after surgery recommendations can vary dramatically.
It's important to discuss post-surgical care and diet plans with your bariatric or weight loss doctor if you're considering having adjustable gastric band or lap band surgery. The cost of lap band surgery may be an issue also. In any event make sure you understand all the pros and cons before you commit.
For more info on lap band weight loss surgery and lap band surgery complications visit http://www.Lap-Band-Surgery-Info.com a nurse's website offering tips and info on lap band surgery, adjustable gastric band surgery, medical travel for low cost lap band surgery and cost of lap band surgery
Does Homeopathic HCG Really Work for Weight Loss?
HCG BASICS
Most of the public information on HCG is merely duplicated from a few superficial sources. Almost nothing original or new is available on the most important basic facts about this hormone. It is nearly impossible for the non-scientist to find out anything about the real science behind it. This is even truer for homeopathic HCG. Unfortunately, medical professionals who have no scientific background are writing about it, and too many non-medical people are thoughtlessly repeating what the doctors are saying.
The first thing to know about HCG (human chorionic gonadotropin) is that this hormone is a very complicated protein molecule. This just means that no synthetic versions are available. Nevertheless, two kinds of HCG products that are on the market right now do not contain the complete native hormone. One of these is homeopathic HCG and the other is genetically engineered HCG. This article addresses the first of these. Genetically engineered HCG is the subject of a separate article.
WHAT IS HOMEOPATHIC MEDICINE?
You must first understand what homeopathy is before you can evaluate what I have to say about homeopathic HCG. This approach to medicine has two fundamental differences from naturopathic or allopathic medicine. Standard thinking in these latter two treatment modalities are what I call 'dose-dependent' - in other words, the medicinal activity of a substance depends on its dosage. For example, when you take a higher dose of aspirin, you will increase its affect on your body. What you take a sufficient dose of it, aspirin will counteract the symptoms that you want to suppress.
In contrast, homeopathic medicine adheres to something called the 'Law of Similars', or 'like cures like'. This means that a symptom is curable by a substance that causes that symptom. Since aspirin does not cause fever, it is not homeopathic.
Homeopathic medicines also become more powerful when they are diluted. By diluting a solution that contains a homeopathic substance (i.e., decreasing its concentration), the strength of the medicine becomes greater. Successive 10-fold or 100-fold dilutions make the medicine stronger and stronger. Indeed, the most powerful homeopathic drugs are so dilute that there is almost no statistical chance for any of the starter substance to remain in solution.
By the way, homeopathic medicine is very effective, and plenty of scientific research backs this up. Nobody knows, however, how a solution of homeopathic water that contains none of the original substance still works. Although the principles of homeopathy do not fit into 'normal' scientific explanations, the experimental results of this modality support its effectiveness.
Homeopathic HCG fits neither of the basic principles of homeopathic medicine. HCG does not cause people to get fat, so it does not satisfy the Law of Similars. Serial dilutions of hormones in general lead to loss of effectiveness. This raises the question about how effective can homeopathic HCG be? This is where we have to look at results.
ABSENCE OF SCIENTIFIC RESEARCH ON HOMEOPATHIC HCG
My favorite source of information on medical research is the PubMed database at the U.S. National Institutes of Health, which offers titles and abstracts from thousands of scientific journals. As of July 2009, a search for articles involving 'human chorionic gonadotropin' found 519 research articles on this topic. A co-search of this term with 'homeopathy' or 'homeopathic' yielded no articles at all.
This does not mean that no research has been done or is being done on homeopathic HCG. It just means that there are no studies that have been published for public examination. This is in spite of the fact that a handful of scientific journals are dedicated to homeopathic medicine. No homeopathic researcher has published a study on HCG.
VALUE OF TESTIMONIALS
The only accessible evidence for the effectiveness of homeopathic HCG is through the hundreds or thousands of testimonials by people who have used it, by physicians who have prescribed it, or by marketing sites that tout it as the best thing since sliced bread. These are impossible to evaluate scientifically.
The definitive information that you must have on homeopathic HCG is whether it directs your body to burn fat. That is what HCG does, and that is the foundation for the discovery by Dr. A.T.W. Simeons more than 60 years ago. If you begin a program of 500 calories per day, supplementing with homeopathic HCG, you will certainly lose weight. The critical measure, however, is whether your percent body fat drops.
THE ONLY EVIDENCE THAT YOU MUST HAVE
Testimonials do not suffice as scientific evidence for anything. The only way for you to know whether homeopathic HCG works for you is for you to use it while keeping track of your percent body fat. When you lose weight without losing body fat, then all you are doing is starving yourself on 500 calories per day. Everyone will lose weight this way. When you lose weight AND body fat percentage, then you know that the homeopathic preparation is working to make your body burn fat.
The bottom line is that there is no solid scientific evidence for the effectiveness of homeopathic HCG. Keep in mind that absence of evidence does not mean that it doesn't work. It is simply an absence of evidence. Your option is to wait for a study to be completed, which may not happen for years, or experiment with it yourself to find out whether it works for you. However, the pitfalls of experimenting on yourself outweigh the certainty of using a well-established weight loss program using non-homeopathic HCG. That is my recommendation, at least until I see some solid scientific evidence in support of homeopathic HCG.
--
Dr. Dennis Clark is a retired university research scientist with more than 30 years of experience in natural products medicine. Before you embark on any HCG program, you must arm yourself with Dr. Clark's objective scientific analysis of the HCG weight loss phenomenon. This program is not new, and it is not revolutionary. Get his latest report, "Myths and Truths About HCG Weight Loss," at BestHCGWeightLoss.com
Most of the public information on HCG is merely duplicated from a few superficial sources. Almost nothing original or new is available on the most important basic facts about this hormone. It is nearly impossible for the non-scientist to find out anything about the real science behind it. This is even truer for homeopathic HCG. Unfortunately, medical professionals who have no scientific background are writing about it, and too many non-medical people are thoughtlessly repeating what the doctors are saying.
The first thing to know about HCG (human chorionic gonadotropin) is that this hormone is a very complicated protein molecule. This just means that no synthetic versions are available. Nevertheless, two kinds of HCG products that are on the market right now do not contain the complete native hormone. One of these is homeopathic HCG and the other is genetically engineered HCG. This article addresses the first of these. Genetically engineered HCG is the subject of a separate article.
WHAT IS HOMEOPATHIC MEDICINE?
You must first understand what homeopathy is before you can evaluate what I have to say about homeopathic HCG. This approach to medicine has two fundamental differences from naturopathic or allopathic medicine. Standard thinking in these latter two treatment modalities are what I call 'dose-dependent' - in other words, the medicinal activity of a substance depends on its dosage. For example, when you take a higher dose of aspirin, you will increase its affect on your body. What you take a sufficient dose of it, aspirin will counteract the symptoms that you want to suppress.
In contrast, homeopathic medicine adheres to something called the 'Law of Similars', or 'like cures like'. This means that a symptom is curable by a substance that causes that symptom. Since aspirin does not cause fever, it is not homeopathic.
Homeopathic medicines also become more powerful when they are diluted. By diluting a solution that contains a homeopathic substance (i.e., decreasing its concentration), the strength of the medicine becomes greater. Successive 10-fold or 100-fold dilutions make the medicine stronger and stronger. Indeed, the most powerful homeopathic drugs are so dilute that there is almost no statistical chance for any of the starter substance to remain in solution.
By the way, homeopathic medicine is very effective, and plenty of scientific research backs this up. Nobody knows, however, how a solution of homeopathic water that contains none of the original substance still works. Although the principles of homeopathy do not fit into 'normal' scientific explanations, the experimental results of this modality support its effectiveness.
Homeopathic HCG fits neither of the basic principles of homeopathic medicine. HCG does not cause people to get fat, so it does not satisfy the Law of Similars. Serial dilutions of hormones in general lead to loss of effectiveness. This raises the question about how effective can homeopathic HCG be? This is where we have to look at results.
ABSENCE OF SCIENTIFIC RESEARCH ON HOMEOPATHIC HCG
My favorite source of information on medical research is the PubMed database at the U.S. National Institutes of Health, which offers titles and abstracts from thousands of scientific journals. As of July 2009, a search for articles involving 'human chorionic gonadotropin' found 519 research articles on this topic. A co-search of this term with 'homeopathy' or 'homeopathic' yielded no articles at all.
This does not mean that no research has been done or is being done on homeopathic HCG. It just means that there are no studies that have been published for public examination. This is in spite of the fact that a handful of scientific journals are dedicated to homeopathic medicine. No homeopathic researcher has published a study on HCG.
VALUE OF TESTIMONIALS
The only accessible evidence for the effectiveness of homeopathic HCG is through the hundreds or thousands of testimonials by people who have used it, by physicians who have prescribed it, or by marketing sites that tout it as the best thing since sliced bread. These are impossible to evaluate scientifically.
The definitive information that you must have on homeopathic HCG is whether it directs your body to burn fat. That is what HCG does, and that is the foundation for the discovery by Dr. A.T.W. Simeons more than 60 years ago. If you begin a program of 500 calories per day, supplementing with homeopathic HCG, you will certainly lose weight. The critical measure, however, is whether your percent body fat drops.
THE ONLY EVIDENCE THAT YOU MUST HAVE
Testimonials do not suffice as scientific evidence for anything. The only way for you to know whether homeopathic HCG works for you is for you to use it while keeping track of your percent body fat. When you lose weight without losing body fat, then all you are doing is starving yourself on 500 calories per day. Everyone will lose weight this way. When you lose weight AND body fat percentage, then you know that the homeopathic preparation is working to make your body burn fat.
The bottom line is that there is no solid scientific evidence for the effectiveness of homeopathic HCG. Keep in mind that absence of evidence does not mean that it doesn't work. It is simply an absence of evidence. Your option is to wait for a study to be completed, which may not happen for years, or experiment with it yourself to find out whether it works for you. However, the pitfalls of experimenting on yourself outweigh the certainty of using a well-established weight loss program using non-homeopathic HCG. That is my recommendation, at least until I see some solid scientific evidence in support of homeopathic HCG.
--
Dr. Dennis Clark is a retired university research scientist with more than 30 years of experience in natural products medicine. Before you embark on any HCG program, you must arm yourself with Dr. Clark's objective scientific analysis of the HCG weight loss phenomenon. This program is not new, and it is not revolutionary. Get his latest report, "Myths and Truths About HCG Weight Loss," at BestHCGWeightLoss.com
Burn Fat Faster With HIIT Treadmill Exercises
Eliminate More Fat In Less Time
High Intensity Interval Training (HIIT) is designed to maximize the time and effort spent on exercise. For people with busy lifestyles, these treadmill workouts can burn up to one and a half times more calories in less time. Specifically, these exercises are designed to use the energy reserves stored in fat cells, providing better physical appearance and reduced risk of health problems associated with obesity.
The benefits of high intensity interval training continue long after the exercise has been completed. Increased metabolism lasts for up to 24 hours after the HIIT treadmill routine, as the body recovers from the exercise by targeting fat cells for energy. Whether working, resting, or sleeping, the body continues to burn calories, as the resting metabolic rate has been increased due to the HIIT treadmill workout.
HIIT Treadmill Exercise Routines
A basic treadmill routine consists of warming up, followed with steady walking or running, and ends with cooling down. Exercising at a steady pace throughout the entire treadmill workout does not challenge the body's heart rate or directly affect fat cells. While it is an effective aerobic exercise, calories are burned evenly throughout the body, which does not provide fast results.
HIIT treadmill routines include short periods of anaerobic exercise, pushing the exerciser closer to their maximum heart rate for up to 30 seconds per interval. These exercise bursts should happen every 2-4 minutes, as the exerciser returns to their steady walking or running pace during that time. The goal is to bring the body's heart rate to 80-90% of its maximum during the high intensity intervals, and to 50-60% during the recovery periods.
With a treadmill, you can customize the speed of the HIIT treadmill routine. A seasoned marathon runner could aim for running at 12 mph during their intervals. A novice may choose to walk at 5 mph for each interval. Inclines can be adjusted on the treadmill for increased intensity while walking, if running is too difficult to maintain for the duration of the workout. The heart rate is more critical to the effectiveness of HIIT treadmill training than the actual speed of the exercise.
While HIIT can be performed during many exercises, a treadmill often provides a calculation of the body's heart rate while exercising. This prevents user error in miscalculating the heart rate, and removes their subjective opinion of the intensity of the exercise. Additional heart rate monitors do not have to be bought to get the full benefits of HIIT treadmill exercises.
Begin Slimming Down Immediately With HIIT
HIIT treadmill exercises offer endless variety and customization, which reduces boredom and increases motivation. No matter what fitness level, high intensity intervals are an effective exercise that depends on heart rate, not the length of time spent exercising. The quality of the exercise routine is far more valuable than the quantity.
HIIT routines reduce unattractive fat, and create a toned appearance to the body. The intervals reduce boredom, and create tiny goals to strive for while exercising on a treadmill. This increases the enjoyment of exercise, and makes weight loss seem more like a game and not a chore. Meeting both aerobic and anaerobic requirements, many people can reap the benefits of a HIIT treadmill workout.
Christine O'Kelly is a writer for Smooth Fitness, providing smooth treadmills and other home exercise equipment for exercisers at all fitness levels.
High Intensity Interval Training (HIIT) is designed to maximize the time and effort spent on exercise. For people with busy lifestyles, these treadmill workouts can burn up to one and a half times more calories in less time. Specifically, these exercises are designed to use the energy reserves stored in fat cells, providing better physical appearance and reduced risk of health problems associated with obesity.
The benefits of high intensity interval training continue long after the exercise has been completed. Increased metabolism lasts for up to 24 hours after the HIIT treadmill routine, as the body recovers from the exercise by targeting fat cells for energy. Whether working, resting, or sleeping, the body continues to burn calories, as the resting metabolic rate has been increased due to the HIIT treadmill workout.
HIIT Treadmill Exercise Routines
A basic treadmill routine consists of warming up, followed with steady walking or running, and ends with cooling down. Exercising at a steady pace throughout the entire treadmill workout does not challenge the body's heart rate or directly affect fat cells. While it is an effective aerobic exercise, calories are burned evenly throughout the body, which does not provide fast results.
HIIT treadmill routines include short periods of anaerobic exercise, pushing the exerciser closer to their maximum heart rate for up to 30 seconds per interval. These exercise bursts should happen every 2-4 minutes, as the exerciser returns to their steady walking or running pace during that time. The goal is to bring the body's heart rate to 80-90% of its maximum during the high intensity intervals, and to 50-60% during the recovery periods.
With a treadmill, you can customize the speed of the HIIT treadmill routine. A seasoned marathon runner could aim for running at 12 mph during their intervals. A novice may choose to walk at 5 mph for each interval. Inclines can be adjusted on the treadmill for increased intensity while walking, if running is too difficult to maintain for the duration of the workout. The heart rate is more critical to the effectiveness of HIIT treadmill training than the actual speed of the exercise.
While HIIT can be performed during many exercises, a treadmill often provides a calculation of the body's heart rate while exercising. This prevents user error in miscalculating the heart rate, and removes their subjective opinion of the intensity of the exercise. Additional heart rate monitors do not have to be bought to get the full benefits of HIIT treadmill exercises.
Begin Slimming Down Immediately With HIIT
HIIT treadmill exercises offer endless variety and customization, which reduces boredom and increases motivation. No matter what fitness level, high intensity intervals are an effective exercise that depends on heart rate, not the length of time spent exercising. The quality of the exercise routine is far more valuable than the quantity.
HIIT routines reduce unattractive fat, and create a toned appearance to the body. The intervals reduce boredom, and create tiny goals to strive for while exercising on a treadmill. This increases the enjoyment of exercise, and makes weight loss seem more like a game and not a chore. Meeting both aerobic and anaerobic requirements, many people can reap the benefits of a HIIT treadmill workout.
Christine O'Kelly is a writer for Smooth Fitness, providing smooth treadmills and other home exercise equipment for exercisers at all fitness levels.
How to Keep in Shape with Exercising Gadgets
We’ve all seen those TV commercials featuring all sorts of exercise gadgets that will get you that buff body or that rib-like belly with minimum effort. There are even wrap-around belts that zap your midsection with electronic pulses, allowing you to slim down without even making an effort to move your own muscles. Wow! If only they worked!
But, of course, any of us who have bought one of these effort-free exercise gadgets knows that their ultimate use is as a trash can stuffer. They work about as well as miracle weight loss diets. They are expensive and worthless gadgets, not solutions to getting yourself in shape. The only way to get in shape is the old fashioned way sweaty exercise on a scheduled basis.
It’s not a bad way to go, either. I have done it for years, and this issue leads with an exercise article by Richard Blunt that I adhere to, with a few modifications. For example, I like to chop wood so I often substitute chopping wood for resistance training.
But I have found a good use for gadgets to help me stay in shape. In fact, as I write this I’m on my eighteenth minute on my treadmill, which is a super-handy gadget. And I’m writing this commentary by dictating it into another gadget a pocket-sized cassette player/recorder. It is even more useful than my treadmill because it turns the treadmill into a work station, making it something that doesn’t just exercise my body but allows me to continue working at what I like best writing this magazine.
This is a critical issue for me being able to work while I exercise. I am one of those people who can’t just exercise. I have to get stuff done, whether that stuff is working at my business or just catching the news or a basketball game on TV.
So I’ve positioned my treadmill in front of the TV, and in a little plastic basket I’ve taped to the side of the treadmill I keep the TV remote so I can switch between channels or raise the volume when I put the treadmill into a jog. Also in the basket is my hands-free telephone with headset, just in case I get an important business call while I jog. And I keep my high fidelity earphones in there too, in case I want to pursue one of my favorite hobbies listening to books on tape.
I’ve essentially turned my treadmill into a work, entertainment, and learning center. It’s become one of the most productive areas of my house.
I am not the only busy person I know who has embraced the necessity of exercising to maintain good health but who can’t quite justify the effort to just exercise. Ron Graham, BHM’s operations manager, also has his exercise machine a Gazelle Freestyle Glider in front of his TV, and he typically exercises on it to the tunes of his favorite group, the Bee Gees.
To me it just makes sense to make exercise fun and mentally productive. Otherwise, why would anyone continue doing it? It’s not human nature to continue doing things that make us miserable.
I have other exercise gadgets too, like a set of dumbbells, a bench, and a heavy bag, but all are strategically located so that I can do more than just work out.
These little electronic gadgets not the electronic zappers and miracle diets are the real miracle exercising tools of our day. They help the actual workout fade into the background, and for me they often even extend the workout. For example, I intended to use the treadmill this time for 20 minutes, but I have been so mentally involved with formulating these words that as I look down at the treadmill timer, it is on its 26th minute.
Here’s the bottom line: The greatest impediment to people exercising to maintain their health is that it takes too much time and trouble. So fool yourself by making it either fun or productive. My wife loves her jazzercise. It’s good exercise and a social event at the same time. My daughter loves her dance classes. There’s lots of stuff to do out there besides just exercising. For the sake of your health, find your own fun and keep fit.
Workout Routines Massive Shoulder Muscles In A Matter Of Minutes
By Sean Nalewanyj
Natural Bodybuilding Expert & Best-Selling Fitness Author
www.Workout-Routines-for-Toning.com
If you're looking to develop an impressive, muscular physique, well-developed shoulders are an absolute must. Thick, round "cannon ball delts" will make your upper body appear wide and powerful and will help immensely in creating the v-tapered look that all bodybuilders strive for.
Many serious lifters will argue that underneath clothes, muscular shoulders make the greatest contribution toward the overall appearance of the upper body.
The shoulder is a 3-headed muscle that performs the function of lifting and rotating the arm. It consists of the anterior region (the front), the medial region (the middle) and the posterior region (the rear).
These heads can be stimulated in the gym using two different movements: an overhead press and a raise.
The overhead press is the meat and potatoes of effective shoulder training. There isn't a single lift out there that can match the incredible shoulder-stimulating effect of a basic overhead pressing movement. Both a barbell and a dumbbell can be used for this exercise, but dumbbells are the best overall choice.
Dumbbells allow you to move through a more natural range of motion and also don't allow one arm to cheat for the other. They also place a greater amount of total stress on the shoulder region in comparison to the barbell, which shifts some of the stress to the upper chest.
I would recommend using the seated overhead dumbbell press as your core shoulder movement. Grab a pair of dumbbells and sit on a bench with a vertical back support. Press the dumbbells overhead until your elbows are just short of locking out, and then lower them back to shoulder level.
The next exercise to look into is a basic side lateral raise, which can also be performed with a pair of dumbbells. Side laterals are an isolation exercise and will shift the majority of the stress to the medial head of the shoulder. This will build greater shoulder width and will contribute to that wide upper body look.
Stand with your knees slightly bent and hold a pair of dumbbells with your palms facing inward. With a slight bend in your arms, raise the dumbbells up to shoulder level and then lower them back to the starting position.
When it comes to training your shoulders for maximum size and strength, a basic overhead press and a side lateral raise is all you need. It's very important to realize that the shoulders are stimulated on virtually every single upper body exercise that you perform and therefore they do not require a lot of direct work.
Most people perform far too much work on their shoulders and actually hinder their gains as a result. Because of this I typically do not recommend that you perform isolation exercises for the anterior and posterior heads.
The anterior heads are heavily stressed during all chest pressing movements while the posterior heads are hit equally hard on all rowing movements for the back. A couple of extra sets won't hurt, but you should try to minimize the volume as much as you can.
The key to massive shoulders is quality, not quantity.
Here are a couple of sample shoulder routines that you can use...
Shoulder Routine #1
Seated Overhead Dumbbell Press - 2 sets of 5-7 reps
Standing Dumbbell Side Laterals - 1-2 sets of 10-12 reps
If you insist on performing isolation exercises for the front and rear heads, you can use this routine:
Shoulder Routine #2
Seated Overhead Dumbbell Press - 2 sets of 5-7 reps
Standing Dumbbell Side Laterals - 1-2 sets of 10-12 reps
Standing Front Dumbbell Raise - 1 set of 10-12 reps
Seated Rear Lateral Dumbbell Raise - 1 set of 10-12 reps
There you have it.
All sets should be taken to concentric muscular failure where no additional reps can be completed using proper form. Keep a detailed record of each workout and strive for continual improvement from week to week by either increasing the resistance or the number of reps performed.
If you want to learn the specific training methods for hitting all of your other muscle groups, go ahead and visit www.Workout-Routines-for-Toning.com. You can gain instant access to a complete online muscle-building video lesson series that outlines the proper techniques for maximizing your muscle gains in your chest, back, arms, legs and abs, with a special lesson dedicated to each.
Natural Bodybuilding Expert & Best-Selling Fitness Author
www.Workout-Routines-for-Toning.com
If you're looking to develop an impressive, muscular physique, well-developed shoulders are an absolute must. Thick, round "cannon ball delts" will make your upper body appear wide and powerful and will help immensely in creating the v-tapered look that all bodybuilders strive for.
Many serious lifters will argue that underneath clothes, muscular shoulders make the greatest contribution toward the overall appearance of the upper body.
The shoulder is a 3-headed muscle that performs the function of lifting and rotating the arm. It consists of the anterior region (the front), the medial region (the middle) and the posterior region (the rear).
These heads can be stimulated in the gym using two different movements: an overhead press and a raise.
The overhead press is the meat and potatoes of effective shoulder training. There isn't a single lift out there that can match the incredible shoulder-stimulating effect of a basic overhead pressing movement. Both a barbell and a dumbbell can be used for this exercise, but dumbbells are the best overall choice.
Dumbbells allow you to move through a more natural range of motion and also don't allow one arm to cheat for the other. They also place a greater amount of total stress on the shoulder region in comparison to the barbell, which shifts some of the stress to the upper chest.
I would recommend using the seated overhead dumbbell press as your core shoulder movement. Grab a pair of dumbbells and sit on a bench with a vertical back support. Press the dumbbells overhead until your elbows are just short of locking out, and then lower them back to shoulder level.
The next exercise to look into is a basic side lateral raise, which can also be performed with a pair of dumbbells. Side laterals are an isolation exercise and will shift the majority of the stress to the medial head of the shoulder. This will build greater shoulder width and will contribute to that wide upper body look.
Stand with your knees slightly bent and hold a pair of dumbbells with your palms facing inward. With a slight bend in your arms, raise the dumbbells up to shoulder level and then lower them back to the starting position.
When it comes to training your shoulders for maximum size and strength, a basic overhead press and a side lateral raise is all you need. It's very important to realize that the shoulders are stimulated on virtually every single upper body exercise that you perform and therefore they do not require a lot of direct work.
Most people perform far too much work on their shoulders and actually hinder their gains as a result. Because of this I typically do not recommend that you perform isolation exercises for the anterior and posterior heads.
The anterior heads are heavily stressed during all chest pressing movements while the posterior heads are hit equally hard on all rowing movements for the back. A couple of extra sets won't hurt, but you should try to minimize the volume as much as you can.
The key to massive shoulders is quality, not quantity.
Here are a couple of sample shoulder routines that you can use...
Shoulder Routine #1
Seated Overhead Dumbbell Press - 2 sets of 5-7 reps
Standing Dumbbell Side Laterals - 1-2 sets of 10-12 reps
If you insist on performing isolation exercises for the front and rear heads, you can use this routine:
Shoulder Routine #2
Seated Overhead Dumbbell Press - 2 sets of 5-7 reps
Standing Dumbbell Side Laterals - 1-2 sets of 10-12 reps
Standing Front Dumbbell Raise - 1 set of 10-12 reps
Seated Rear Lateral Dumbbell Raise - 1 set of 10-12 reps
There you have it.
All sets should be taken to concentric muscular failure where no additional reps can be completed using proper form. Keep a detailed record of each workout and strive for continual improvement from week to week by either increasing the resistance or the number of reps performed.
If you want to learn the specific training methods for hitting all of your other muscle groups, go ahead and visit www.Workout-Routines-for-Toning.com. You can gain instant access to a complete online muscle-building video lesson series that outlines the proper techniques for maximizing your muscle gains in your chest, back, arms, legs and abs, with a special lesson dedicated to each.
Biceps Exercises For Male Bodybuilders
Building well defined, large biceps is important to many male Bodybuilders. There are numerous bicep exercises that can be done. However, there are some that work better than others. Try a few of these during your training and see what a difference they can make.
Incline concentration curls.
This exercise will hit the inner head of the biceps.
You will need a bench and a dumbbell to do these curls. Lay on a bench on your back and raise the bench to a 45 degree angle. With the dumbbells in hand, keep your arms at your side and your palms facing inward. Your elbows should be kept in as well. Curl the dumbbell to your shoulder, rotate your wrist so that your palm is facing the ceiling. As you lower the first arm, begin raising the other arm. These can also be done at the same time, using both arms at once.
Don't forget to stretch the biceps at the bottom of every movement and squeeze the muscle at the top, I have said it before and I will say it again this really is key to getting the most out of any exercise.
EZ Bar Reverse Curls
This exercise will hit the outer head of the biceps.
Stand with your feet slightly apart and holding an EZ bar. Make sure your elbows are tucked in at your sides and your palms are facing downward. With this curl, you can use a shoulder width grip or a close grip. There is also the option of changing it up periodically. Curl the EZ bar to your shoulders and then uncurl.
Close Grip Chin Ups
This will hit the outer head of the biceps, if you take a wide grip or a grip at shoulders width it will hit the inner head of the biceps.
Chin ups though simple are extremely effective in building larger, stronger, more defined biceps also probably in my opinion one of the best back exercises as well.. You are lifting your own body weight and additional weights can be added to your body if you are already able to lift your own body weight. Start at a chip up bar that can be reached easily. Place your hands close together, with your palms face upward. Make sure your hands are on either side of your chin. Keep your head straight and facing forward. Make sure your elbows point downward and pull yourself up to your chin. Make sure your chin goes over the bar.
Dumbbell Concentration Curls
This exercise gives the biceps a peak.
These curls are specifically for the biceps. Using a dumbbell sit down, bent over, with your legs shoulder width apart. Your knees should be bent as well. Starting with your right arm, pick the dumbbell up and place your elbow against the inside of your knee. Make sure your arm stays straight and your palm is facing the opposite leg. Curl your arm up until it is mid-chest, almost to your shoulder. Uncurl your arm back to straight again. Repeat with the other arm.
Once you have mastered this exercise try doing it standing bent over and having you arm unsupported by your inner leg, this really hits the peak of the biceps.
Also try this exercise with a barbell, in a standing position bend over and curl the barbell up to your head, try to lift your elbows a little at the top of the movement as this will let you squeeze the muscle better.
Barbell Bicep Curls
This exercise gives the biceps an overall workout and mass.
Another simple curl that is easy to do, but produces great results. Stand with feet shoulder width apart. Pick up the barbell with your palms facing away from your body. Make sure your elbows stay tucked into your sides and lift the barbell until it is at shoulder height.
Once again lift your elbow up slightly to squeeze the biceps at the top of the movement. Uncurl your arms until they are straight in front of you again.
What is the Eco Atkins Diet?|Questions and Answers
The newest of the trendy diets is the Eco-Atkins diet. The basis for this diet is that your primary source of protein is based around plant sources. This diets appeals to vegetarians and those of us who are concerned about the environment and prevention of cruelty to animals. This article answers some questions you may have concerning what the Eco-Atkins diet is and how you can implement it.
Q. What is the Eco-Atkins diet?
A. It is a diet that involves consuming more plant based instead of animal based protein?
Q. What are sources of plant based protein?
A. Vegetables, fruits, beans, nuts, seeds, and whole grains.
Q. How do plant proteins help fight fat?
A. "Consuming a variety of plant-based foods like veggies, grains, soy and nuts provides all the essential amino acids the body needs for optimal health," says nutritionist Janet Bond Brill, Ph.D., R.D. author of Cholesterol Down (Three Rivers Press, 2006)
Q. Do plant based proteins flatten the belly?
A. When intake of omega-3 fatty acids and monounsaturated fatty acids (which are present in all plant foods) is increased, the adiponectin hormone production is increased. This hormone tells the body to burn more fat and helps to prevent the conversion of sugar to fat.
Q. Will eating plant foods cause me to feel full?
A. Yes, plant based foods contain lots of fiber. The fiber expands in the stomach in helps you to feel full faster.
Q. I'm not a vegetarian; can I still eat meat on the Eco Atkins diet?
A. The idea of this diet is to limit animal based protein like beef, pork, chicken and fish. You can still eat these foods in small amounts.
Q. I have a family history of heart disease or diabetes, will this diet help me?
A. Plant-protein dieters benefit from improved heart health and decreased risk of diabetes. After only 4 weeks study subjects saw a 15-point drop in LDL ("Bad") cholesterol and a 14-point drop in blood pressure, according to a study in the annals of Internal Medicine.
Q. Is this diet expensive?
A. Meat is generally one of the most expensive items on the food bill. By replacing meats with beans and mushrooms you can save up to four times the money.
Q. Will I have enough energy on this diet to perform my daily tasks?
A. You will get most of your key nutritional requirements from eating plant-based foods. However, the diet is lacking vitamin B-12 which is essential for optimal energy. You will need to take a multi-vitamin if you're not already.
Q. I like to bake; can I substitute any of the high fat animal ingredients for a healthy plant-based ingredient?
A. Yes you can. Try this: puree 15 oz of black beans and substitute it for the eggs, oil, milk, water, or butter.
Q. Are there any programs that can help make this diet easy to implement?
A. Strip That Fat is the premier weight loss program. You can tell the program that you only want to eat foods from plant sources and it will generate meal plans and shopping lists for you. You will not have to wonder which meals to prepare or eat the same meals over and over. Strip That Fat can make the Eco Atkins diet easy to implement.
The Eco Atkins diet is great for those who are vegetarians or have health problems such as high cholesterol or heart disease. Strip That Fat with the STF Diet Generator will help you lose weight and keep it off. You can lose 2 lbs in the first 7 days. This is a very healthy approach to weight loss and one that can help you keep the weight off.
Jeremy Reynolds-
For more information on how Strip That Fat software can make doing the Eco Atkins Diet a snap.
Please visit my website at http://www.raidersreviews.com/stripthatfat/ecoatkinsdiet You can also read this article for more information
Q. What is the Eco-Atkins diet?
A. It is a diet that involves consuming more plant based instead of animal based protein?
Q. What are sources of plant based protein?
A. Vegetables, fruits, beans, nuts, seeds, and whole grains.
Q. How do plant proteins help fight fat?
A. "Consuming a variety of plant-based foods like veggies, grains, soy and nuts provides all the essential amino acids the body needs for optimal health," says nutritionist Janet Bond Brill, Ph.D., R.D. author of Cholesterol Down (Three Rivers Press, 2006)
Q. Do plant based proteins flatten the belly?
A. When intake of omega-3 fatty acids and monounsaturated fatty acids (which are present in all plant foods) is increased, the adiponectin hormone production is increased. This hormone tells the body to burn more fat and helps to prevent the conversion of sugar to fat.
Q. Will eating plant foods cause me to feel full?
A. Yes, plant based foods contain lots of fiber. The fiber expands in the stomach in helps you to feel full faster.
Q. I'm not a vegetarian; can I still eat meat on the Eco Atkins diet?
A. The idea of this diet is to limit animal based protein like beef, pork, chicken and fish. You can still eat these foods in small amounts.
Q. I have a family history of heart disease or diabetes, will this diet help me?
A. Plant-protein dieters benefit from improved heart health and decreased risk of diabetes. After only 4 weeks study subjects saw a 15-point drop in LDL ("Bad") cholesterol and a 14-point drop in blood pressure, according to a study in the annals of Internal Medicine.
Q. Is this diet expensive?
A. Meat is generally one of the most expensive items on the food bill. By replacing meats with beans and mushrooms you can save up to four times the money.
Q. Will I have enough energy on this diet to perform my daily tasks?
A. You will get most of your key nutritional requirements from eating plant-based foods. However, the diet is lacking vitamin B-12 which is essential for optimal energy. You will need to take a multi-vitamin if you're not already.
Q. I like to bake; can I substitute any of the high fat animal ingredients for a healthy plant-based ingredient?
A. Yes you can. Try this: puree 15 oz of black beans and substitute it for the eggs, oil, milk, water, or butter.
Q. Are there any programs that can help make this diet easy to implement?
A. Strip That Fat is the premier weight loss program. You can tell the program that you only want to eat foods from plant sources and it will generate meal plans and shopping lists for you. You will not have to wonder which meals to prepare or eat the same meals over and over. Strip That Fat can make the Eco Atkins diet easy to implement.
The Eco Atkins diet is great for those who are vegetarians or have health problems such as high cholesterol or heart disease. Strip That Fat with the STF Diet Generator will help you lose weight and keep it off. You can lose 2 lbs in the first 7 days. This is a very healthy approach to weight loss and one that can help you keep the weight off.
Jeremy Reynolds-
For more information on how Strip That Fat software can make doing the Eco Atkins Diet a snap.
Please visit my website at http://www.raidersreviews.com/stripthatfat/ecoatkinsdiet You can also read this article for more information
What Do You Do When Your Printer Runs Out of Ink and You Have a Rush Printing Job?
It is always a pain in the neck when you run out of ink while printing a very important document – on a deadline. When everything fails, make sure you keep your cool and you know what to do next. Don’t worry! You’ll have that paper in your boss’ or professor’s desk in time – even if you run out of ink.
Undoubtedly, computer parts and accessories cost a lot. And you usually don’t realize when these parts would reach the end of their lifespan, so be sure you are prepared. running out of ink is not a funny situation, not when you have a deadline for a paper. And buying a refill in the middle of the night is not exactly a fun thing to do. Now, you’d probably ask, “How do I keep my cool?” Here’s how: Know about ink refilling and do it yourself!
Ink refilling is popular nowadays, that it has even given birth to lots of ink-refilling stations. But that would mean another expense to you too, although it might be cheaper compared to buying a new ink cartridge. You can actually do the refilling yourself provided you have the materials and the knowledge how to do it.
Anybody who can read a manual would surely be able to get on with the task. Below is the list of what you should have and what you should do when refilling your own ink cartridge. Remember, keep your cool and don’t panic!
A place with a close access to running water is the best place to do the refilling. This is so as not to smear ink on furniture, other things most especially important documents.
The amount of ink to be refilled varies on the size of the cartridge. The cartridge states how many milliliters (ml.) of ink it can hold.
In your ink-refilling kit, a syringe is provided to draw the ink (of any color) to refill the empty (or near empty) cartridge. Along with it are bottles of ink of different colors, a bottle of cleaning solution especially designed for the sensitive parts of the cartridge and a user’s manual. Refer to the manual on how to properly inject the ink to the cartridge.
To transfer the ink from the syringe into the cartridge, there must be a very tiny hole (the size of the tip of a ball point pen) poked on top of the cartridge, near the label. Insert the needle of the syringe and slowly, very slowly inject the ink into the cartridge. It is necessary to do this process very slowly so that the ink would not form foam and the bubbles would prevent it from printing.
The newly created holes need not be sealed after refilling, as it would look like the other “breather” holes on top of the cartridge.
Left over ink inside the syringe can be returned to its original bottle. The syringe must be properly washed before using for another color. It is also preferable to use different syringes for different colors.
To make sure ink is not dripping out of the sponge, turn the cartridge upside down. Replace the cartridge back in the printer cradle, totally cleaned up. Run test print to see changes and to clear and clean any printing problems.
Few important things to remember:
It would be best to refill a near-empty cartridge than a totally empty one as dried up ink might cause clogging.
It would be best to let refilled ink cartridge stand overnight to let the newly injected ink even out.
It would be best to poke a tiny hole on top of the cartridge with UTMOST care so as not to cause a crack which will completely make it useless. Even a very thin crack might cause the newly refilled ink to dry up no sooner that when you put it in.
It would be best to inspect the cartridges to be refilled because there are some ink cartridges that say “Single Use Only”, and refilling it might cause damage to the printer especially when the ink injected is not the same with the previous content of the cartridge. Worse, when found out, the one who refilled it (you or some commercial refilling station) could face charges.
It would be best to check the cartridge (especially the newer models) for the green chip that keeps track of the levels of the ink. Its memory can be reset so as to be able to check the level of the cartridge with the newly-injected ink or when it is necessary to refill “again” before it has completely run out of ink.
Free Vegetarian Weight Loss Plan
An effective vegetarian weight loss plan must encompass 3 things - a proven vegetarian weight loss diet, a set of sure-fire fat-burning workouts and easy-to-follow weight loss tips. They work just like your brain, heart and kidney. Short of one and your weight loss regimen will likely fail. Let's run through a free sample of vegetarian weight loss plan to show you precisely what you need so that you can use it as a guide to customize your own vegetarian weight loss diet plan.
To make it easy for you to follow through this free vegetarian weight loss plan, I'll insert tips alongside the vegetarian weight loss diet as well as the fat-burning workouts.
Free Vegetarian Weight Loss Plan - Diet
You need 5 vegetarian weight loss meals to power your day - boost metabolism, burn fat, feed energy to fuel your activities. In this meal plan, your breakfast, lunch and dinner should contain about 40 - 60% fibrous food. If you feel too much for your condition, you can do some adjustments accordingly. You'll insert snack in between them to help you remain metabolically active and keep you going.
In each of these main vegetarian weight loss meals, your breakfast, lunch and dinner should each keep you full up to 70% only, while your snack 30 - 40%. When you fill your stomach to the brim in every meal, you'll abuse your insulin level, and over time you'll suffer from diabetic condition. Also, as more blood flows to aid in food digestion, less blood carrying oxygen will flow to your brain, resulting in sleepiness. Therefore, 70% for main meal is the ideal level. Bear in mind.
Here's a brief sample vegetarian weight loss diet to give you an idea.
Breakfast - Oatmeal. You can sprinkle some dried apricots, dried cranberries, pistachio nuts, flaxseeds over to improve its nutritional value and make it look more appealing.
Morning Snack - Mixed fruits.
Lunch - Veggie burger. Use pan-seared Portobello mushroom as the meat substitute (you can prepare this early in the morning before you leave for work). Then top the mushroom with some shredded veggies. Add a piece of vegan cheese and a dash of curried lentil sauce. You can also spice it up moderately with cayenne pepper which produces thermogenic effect to help you burn more fat.
Afternoon Snack - Mixed grains, nuts and seeds.
Dinner - Rainbow salad. Include any salad vegetables and chopped fruits of your favorite. Mix 1 tbsp extra-virgin olive oil, 1 tbsp apple cider vinegar and 2 tbsp virgin coconut oil as salad dressing.
You should make your dinner rich in fiber so that you won't crave for supper or night snack, and should last you till the following morning.
Free Vegetarian Weight Loss Plan - Exercise
You can go with any exercise so long as you feel comfortable. But if you want to maximize your vegetarian fat loss, you should do high-intensity interval training. For example, you'll cycle at normal speed for a minute, and then on next minute you increase the speed. After a minute, you drop your speed back to normal again. Scientists and researchers have proven that such low-high-low intensity pattern will help you burn more fat.
For best fat loss effect, do it in the morning, preferably before 7 A.M. Any other times in the day works fine if you can't make it so early. The truth is, you'll still burn fat, albeit lesser.
Bonus Vegetarian Weight Loss Tips
Take this free vegetarian weight loss plan and do some customization to fit into your own needs and schedules. You may need to find out the list of foods available in your nearby stores to make sure you always have the ingredients at your disposal to whip up delicious fat loss meals.
For fat-burning workouts, you need not buy expensive equipment or gadgets (if you want to save on that). You can use full bodyweight exercises such as jumping jacks, plank, side plank, pushups, lying hip extension, step-ups, bicycle crunch, mountain climbers, Spiderman climbs, prisoner squat etc. You can perform them in the comfort of your own home. You'll lose fat just as effective.
Last but not least, your vegetarian weight loss plan should also include getting quality sleep and consume adequate amount of water for proper hydration, so that you can detox optimally and lose weight effectively as a vegetarian with half the effort and time.
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