ExercisingDotCom

Starting Right

Cut back on low-carb snacks.
Many bars and candies contain glycerin or sugar alcohols,

What To Take If Your Diet Stinks

It has become almost impossible to flip on the television or radio without being reminded of how important it is to eat well,

Mind and Muscle – Linking It All Together

The mind-muscle connection. This mentality is nothing new. In the late 80’s and early 90’s it seemed to be a body building buzz word. But with all the supplement advertising and steroid news,

Build Muscle and Get Ripped without Steroids

It seems professional athletes and health fanatics are willing to do whatever they think is necessary to get results

Starting Right

January 1st, 2010

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Cut back on low-carb snacks.
Many bars and candies contain glycerin or sugar alcohols, which can cause bloating because your body can’t fully digest them, says Leslie Bonci, R.D., at the University of Pittsburgh Medical Center.

Run one mile less.
“Your body can interpret excessive exercise as stress, causing you to retain fluid and become constipated,” says Diana Taylor, R.N., Ph.D., at the University of California-San Francisco Center for Reproductive Health. But moderate exercise, such as yoga or walking, can speed things through your system and help nix the problem.

Watch it with condiments.
Condiments can be high in salt, leaving you bloated and puffy. A quarter cup of ketchup gives you a third of a day’s sodium allotment; a tablespoon of soy sauce holds nearly half a day’s worth.

Push the potassium.
This natural diuretic can counteract the belly-bulging effects of extra salt. Find it in tomatoes, bananas, salmon, almonds and cherries.

Have more H₂O.
Drinking water makes you retain less water by carrying bloat-causing elements such as salt out of your body.

4 AB WORKOUTS THAT REALLY WORK

Get a sexy, sleek and healthy stomach with the best gut-strengtheners of all time. The first three work all your ab muscles at once; the fourth slims and strengthens your sides. Add one or more of these moves to your ab routine every time and say hello to a new bikini

Standard Crunch
Lie with your knees bent, feet flat on the floor, fingertips lightly touching behind your head, elbows out to the sides. Contract your abs and let your head, upper back and shoulders come off the floor. Keep your chin one fist’s width from your chest. Hold and squeeze for a moment at the top, then slowly return to the starting position.
Tip: Don’t pull your head with your hands! Imagine a rope pulling your body up from your sternum.

Bicycle
Lie on the floor with your fingertips behind your head. Bend your knees and raise your legs above your hips, calves parallel to the floor. Bring one elbow to the opposite knee while pressing the other leg away from your body at a 45-degree angle. Alternate sides.
Beginner tip: Start with both feet on the floor. As you bring one elbow across, bring the opposite knee up to meet it, then put it back down and repeat on the other side.

Marine Crunch
Lie on your back with your legs raised straight above your hips and your arms reaching to the ceiling. Simultaneously reach your fingertips toward your toes and press your feet toward the ceiling to lift your tailbone off the floor.
Beginner tip: Instead of lifting your feet and hands together, alternate between lifting the upper body and the hips.

Side Plank
Lie on one side with your knees bent and your forearm on the floor. Keep your elbow in line with your shoulder. Press your weight into your elbow and lift your hips and upper body off the floor so you make a straight line from knee to head. Hold for as long as you can – try 10 to 20 seconds at first; build up to a minute. Switch sides. As you get stronger, try straightening the arm, straightening the legs and then straightening both.

6 AB MYTHS THAT MAKE YOU FLABBY

1. Lie: To get rock-hard, you have to work your abs every day.
Why: Abs need rest and recovery: It’s only during rest that your muscles build. “Three to five days a week of consistent, dedicated abdominal training should get you strong, sleek abs,” says Kathy Kaehler, trainer and author of Kathy Kaehler’s Celebrity Workouts.

2. Lie: A good ab workout takes half an hour.
Why: “If it takes you that long to feel them working, you’re doing something wrong,” says Kaehler. “I trained Jennifer Aniston about three days a week, and we did no more than five minutes of abs each time.” Check your form, don’t use momentum and focus on quality rather than quantity.

3. Lie: Super-slow crunches make you stronger.
Why: Taking as much as a minute per crunch doesn’t make you stronger than regular crunches do. In fact, ultra-slow ab work is less effective. Ideally, your workout should help you do everything better, from kickboxing to picking up a suitcase – neither of which you do in slo-mo.

4. Lie: The best time to train your abs is at the end of your workout.
Why: “It makes no physiological difference when you train abs, it only matters that you do it consistently,” says abs researcher and physical therapist Gilbert Willett, M.S., associate professor at the University of Nebraska Medical Center. So the best time to work them is simply whenever you’re most likely to do it. “But if you do abs at the beginning of your workout, make sure you warm up first. Getting blood moving prevents many types of injuries during a workout.”

5. Lie: You can’t get a six-pack by doing Pilates.
Why: “Pilates exercises your core, so if you practice it regularly and combine it with diet and cardio, it can give you a six-pack,” says Kimberly Lyons, a personal trainer in L.A. But Pilates isn’t a six-pack guarantee. “How your abs look has a lot to do with your genes, how lean you are, how long your torso is and how tall you are.”

6. Lie: You won’t get firm without a weight machine.
Why: You don’t need weights to build sleek and sexy abs, although some competitive athletes do use them to build extra strength. “Many weighted ab machines aren’t designed for women,” says Lyons. “If you don’t fit into the machine properly, you might stress your body in the wrong spot.” Her advice: Stick to the floor – it’s cheap, effective and available everywhere.

GET TWICE THE RESULTS (IN HALF THE TIME)

Slow down a little: Take four counts to come up and four counts to come back down. At the hardest part of each crunch, do five to 10 small pulses.

Keep your movements small: This isolates your abs and prevents other muscles from doing the work.

What To Take If Your Diet Stinks

April 18th, 2009

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It has become almost impossible to flip on the television or radio without being reminded of how important it is to eat well, drink lots of water and exercise. As a result, many have become desensitized to these so called words of wisdom. Unfazed, we switch stations, take another bite of processed junk or just fall asleep. Big mistake.

Here’s why. At any given split second, our bodies are accountable for billions of chemical reactions, cellular processes and other impulses. Individually, these actions would be otherwise insignificant.
Collectively however, they make up what we so fluently refer to as life. How nourished (or malnourished) we are ultimately determines how effective this process fares. When nourished, our system is primed, fluid and able to function at full capacity.

In contrast, when we’re deprived of the nutrients needed to fuel these otherwise basic actions, we become sluggish, spacey and terribly unmotivated.

And let’s face it. The constant pressure to avoid saturated fat, count calories and prepare fresh meals every day for the rest our lives is no short order. And while many of us make the decision to abandon these unhealthy habits, very few succeed permanently.

It’s understandable. But if you’re one of the millions responsible for keeping fast food chains and bakeries in business, listen up. Because unless your long-term goal involves nothing more than maintaining motionless life on a sofa, you need to keep nourished, regardless of how poor your diet is. Here are 7 supplements you should definitely become familiar with.

1. High Potency Multiple Complex:

If you take no other supplement, ever, make it a priority to start taking a high-potency multiple formula. They might not work miracles, but they will fill in the most basic nutritional gaps from your diet.
When the time comes to choose one, don’t settle for the cheapest one on the shelf at your local mega-conglomerate discount mart. Visit a dedicated health food store. Ask questions, compare formulas and read labels like a hawk. The best formulas offer a generous mix of vitamins, minerals, herbs and digestive enzymes.

2. Alpha Lipoic Acid:

Unless you reside in a sealed bubble, there’s just no way to avoid exposure from the toxins, pollutants, germs and other airborne environmental cell wreckers. As they collect in your system, they assume the role of free radicals, and go medieval on healthy cells – a process more commonly known as oxidation.

Alpha lipoic acid is a powerful free-radical fighting antioxidant that’s both fat and water soluble and unique in that it can travel to any cell in the body to fight these dangerous free radicals. Excess oxidation robs the body of energy, wanes the immune system’s ability to fight infection and ultimately leaves you feeling worn down.

3. Omega-3:

When the FDA allows supplement manufactures to make qualified health claims, there’s a good chance that they’re on to something very special. Omega-3 essential fatty acids are imperative to a long list of biological functions, but cannot be manufactured by the body and therefore must be obtained from the diet.

Clinical studies have shown that these “healthy” unsaturated fats can be very helpful in supporting cardiovascular health, neurological function, combating depression, promoting healthy skin, cancer treatment and a long list of others. Fish oil and flax are excellent sources. Look for a formula high in EPA and DHA.

4. Vitamin C:

As the first orally administered dietary supplement ever introduced, Ascorbic acid (vitamin C) remains one of the most frequently used supplements worldwide, even among the casually health-conscious.
A powerful antioxidant, C supports the immune system by quenching oxidation, wiping out free radicals, and protecting cells. One of its most unique attributes is that it helps the body recycle other antioxidants, and has a strong synergism with vitamin E, alpha lipoic acid and beta carotene.

The FDA is currently considering raising the 60mg RDA, initially issued to prevent young men from acquiring scurvy in the 1930’s. The “father of vitamin C” Linus Pauling, a Noble Prize winning chemist openly admitted to taking 10-18 thousand mg per day. He was reportedly “very active” until his death at age 93.

5. L-Carnitine:

Users often refer to this amino-like substance as a powerful fat burning, muscle sparing, energy producing, lactic acid fighting miracle supplement. In fact, L-carnitine is actually one of the most researched dietary supplements on the market today.

Biologically, it works by assisting the body in shuttling fat into the cell’s mitochondria where it can be immediately used for energy production. Some research suggests that it helps the body recover faster after workouts. Supplementation is especially important for vegetarians, and L-carnitine is typically obtained from meat and certain dairy products.

6. Milk Thistle:

When it comes to abusing under-appreciated organs, no one has it as bad as the liver. This metabolic filter ultimately decides what should be done with everything we consume – a 24 hour a day job that most of us give little or no thought to. Not smart.

Because like any filter, the more junk you throw in, the more clogged it becomes. This can make it exhausting for the liver to eliminate toxins, utilize nutrients and metabolize food.
Milk thistle (silymarin) increases the production of bile, the digestive juice responsible for cleansing the liver, healing damaged cells and promoting overall digestive efficacy. It is inexpensive, side-effect free and vital to overall wellness.

7. CoQ10:

This vitamin-like compound is present in every cell in the human body, and especially abundant in high-energy cells similar to those in the heart. More importantly, without it, the body simply wouldn’t be able to produce enough energy to fuel the heart’s ability to beat 100,000 times per day.
Yes, it’s that important. As an antioxidant, CoQ10 works at the cellular level to eliminate harmful free radicals, lower bad (LDL) cholesterol levels and support normal mitochondrial activity. And while it seems to work very well for many people, it can be quite expensive.

A month’s supply (100-250 mg) can cost as much as $50. Start with a low dose and increase as needed. Studies have shown that CoQ10 is considered very safe at doses up to 400 mg/day. Your body will begin thanking you almost immediately.

Mind and Muscle – Linking It All Together

February 12th, 2009

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The mind-muscle connection. This mentality is nothing new. In the late 80’s and early 90’s it seemed to be a body building buzz word. But with all the supplement advertising and steroid news, it seems to have fallen through the cracks to some degree.
What is the mind-muscle connection?

The mind to muscle connection is to use your mind to connect with the muscle you are training and to actually envision the motion, the tension, the growth and power you need to push yourself to another level.

One thing that is key for anyone is that you have to believe that the subconscious can aid in your workout. Seems a little hard to swallow at first, but think of it this way, you buy a supplement that you’ve heard others talk about and you start taking it, within two workouts you feel awesome! Intensity is high, better workouts, adding a few pounds to your lifts, etc. etc. Now, was this strictly from the supplement? Or could it be somewhat due to the fact that in your mind you thought that you were taking this new “super” supplement? These thoughts are known as a “placebo effect” and will eventually dissipate.

Now, what if you could keep this effect all the time?

This is what the mind-muscle connection may do for you.

Just so you know, this connection is not visualizing the next set or the next exercise to do in your workout. Nor is it looking at those amazingly pumped biceps in the mirror while doing preachers.

It is the ability to subconsciously connect with your muscle fiber through the nervous system and make the muscle believe it is capable of more.

All lifts start with the brain. The brain directs the muscle through nerve impulses to push or pull and then the pulses, depending on their frequency and strength, can become a big factor in how much force you may apply on a given lift.

You must picture the explosion of energy that is needed in each muscle group to get that last rep, push the last few inches, pull that dumbbell all the way up on the concentration curl, or press that bar up and over the head on a military press.

Nothing else matters, you hear nothing, you see nothing, all you do is CONNECT!

How do you start this connection?

It is as simple as posing in front of a mirror.

Try to connect with a particular muscle on your body when posing in front of a mirror and see if you can get it to contract/tighten and then release.

Then you need to apply this in the gym.

It will require slowing down your lifts and lightening the load so that you can feel the muscle working while moving.

Through time you will have greater control over the area being worked.
Mind-Muscle Connection For Your Back

I chose back as it is an area we do not see, and can be a little harder to connect with.

Perhaps the single best way, next to actually working the back, is posing. Different lat and back poses will teach you how to keep your back tight through flexing, and help you learn to squeeze your back muscles harder during a lift. Mastering the front and rear lat pose (showing lat spread), is for lat width, and the double back biceps pose is for thickness and detail. Utilize this posing technique as you perform various back movements. For example as you perform lat pull downs, imagine you are hitting a double back biceps pose.

If you are just starting into bodybuilding, practice these back poses twice per day. This will help put you on the fast track to huge lats. It is also suggested that everyone flexes their back hard after a good set, and of course stretch hard between and before sets.

You will also build a better mind-muscle link through working the muscle properly. The correct form will better establish this connection. As you do any kind of back exercises try to think of your arms more as hooks, rather than being used in pulling the weight. Pull hard with your back muscles, and force them to take the brunt of the load.

Along with all of this, you must provide adequate recuperation time and proper nutrition.

It will be the catalyst that works with what is mentioned above to put you in to a less stressful training situation and provide you with a mixture of ingredients for better body building success.

Once you start to master the mind muscle connection, it is what separates you from everybody else. Some people have parts that respond better than others,,, some will say its genetics. Which surely plays a part… But could it also be that the person has a better mind muscle connection to that particular muscle?

Something to think about.

Its like wiggling your fingers. Some folks can’t move each individual finger without moving another. Connecting with a part vs. the whole can make for a big difference in your training. Give this a try the next time you step in to the gym and see what it can do for you.

Sources:
Scott Abbett – Develop a real “Mind-Muscle Connection” for Bodybuilding Success – searchwarp.com
Mind and Muscle by Blair Whitmarsh

Build Muscle and Get Ripped without Steroids

January 30th, 2009

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(ARA) – It seems professional athletes and health fanatics are willing to do whatever they think is necessary to get results. Unfortunately, that means they often ignore the risks involved in using illegal substances. There is a better answer to getting long term results and the body you want and do it naturally.

Countless doctors and studies agree that using steroids is not the answer. Anabolic steroids merely inflate your muscles (hence the term “juiced”) and do not provide permanent results. There are also several harmful side effects of steroid use like diabetes, rage, aggression, uncontrollable mood swings and significant unnatural changes to body systems. Not to mention they’re illegal.

Several professional football players like Simeon Rice, Cato June, Ellis Wyms and three-time Super Bowl champion Roger Craig have been drawn to a new natural supplement called Stemulite. Other professional athletes are currently testing Stemulite and are reporting back with remarkable results. There are also hundreds of U.S. soldiers taking Stemulite and they rave about this natural supplement and how it helps them cope and function.

Because Stemulite is all natural professional athletes are using it without concern to their careers as it clearly passes the banned substance rules. In fact, professional football player Simeon Rice says, “My trainer and medical doctor told me this product is the next level for me, that this needs to be added into my program.”

Stemulite is the latest advance in all natural fitness and general wellness supplementation. Dr. David Summers created Stemulite and says, “Stemulite will increase muscle, endurance, strength and drastically reduce recovery time between your workouts”. Summers further states that one of the most pronounced effect people notice within days of taking Stemulite is the ability to reach a deep REM sleep. Sleep helps increase general wellness and performance dramatically.

“Stemulite is the most powerful supplement I have ever put into my body, period,” says Corey Simpson, a former Mr. Florida and active fitness professional. “In the first couple of weeks of using Stemulite, I increased the weight I was lifting by 30 percent and I doubled the amount of repetitions in my workout. It was a little hard to believe,” he says. “In weeks, my muscle definition changed and I dropped excess water weight. In addition, Stemulite has given me a great and deeper sleep, I have shared this product with both male and female clients that I train and the results have been consistent as they have used this product.”

Corey and Paul Simpson of Tampa, Fla., both professional athletes and trainers that currently work with NFL and MLB players and professional boxers. They worked with and monitored more than 20 athletes over a 1 month period for the initial Stemulite trials. The athletes changed nothing in their routines, but adding Stemulite to their daily diet. As the results came back, it was clear that by adding Stemulite to their regimen they consistently saw:

* A dramatic increase in strength and improved endurance
* Dramatically reduces recovery time to hours, not days
* More repetitions and improved muscle definition
* A decrease in body mass index (BMI) and greater muscle tone
* Higher sustained energy and more consistent energy throughout the day
* Improved rest and sleep — the most common benefit

Want to learn more about Stemulite and how it can work for you? Log on to www.PoweredByStemulite.com to request your free copy of “The 7 Powerful Components Of Stemulite” and certified laboratory report from Michelson Laboratory Inc. You must have a valid e-mail address to receive this report.

EVERYTHING YOU NEED TO KNOW RIGHT HERE (Personal Message)

January 30th, 2009

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June 12th, 2008

EVERYTHING YOU NEED TO KNOW RIGHT HERE

Are you new to exercising or have you fallen into a rut? Whether you’re beginning a new part of your life, or trying to add new muscle to you physique I have a few tips you may find useful. Before I ask you to take advice from a complete stranger let me tell you a little of my exercising history. When I was in high school I played basketball. Our workout consisted mostly of very strenuous cardio, running laps, sprints, and so on. When we hit the gym we focused on our lower body first. Squats, leg presses, calf raises, pretty basic routine since we were all teenagers. We had our upper body days, bench press, incline / decline press, and more push ups than I could ever remember. As I grew older I learned that my coach did me a favor putting me on a simple high school work out plan. I was building a base, the Hulk is not created over night and you have to start with the basics. After school I found that the gym was one of the last things on my mind. In a short couple of years I went from a slim 6?0 175 lbs, to a 245lb beer belly. When I noticed I could not wear any of the clothes I had worn a thousand times, I knew I had to do something. I hit the gym pretty hard for a couple of years and I stuck to my diet and routine and now I am a stout 190. The tips on this page are my personal tricks to get the most out of my time in the gym. I hope they do the same for you.

Time: Never work the same muscle two days in a row. Most of your muscle needs a minimum of 48 hours to repair the damage you made in the gym. Some require even more. When you lift weight you create microscopic tears in your muscles. In the hours and days after your trip to the gym, your muscle will repair these tears, which when done correctly will make your muscles stronger. Always leave one full day to recover. For example if Monday is your chest day, do not work your chest until at least Wednesday. To be on the safe side it is recommended that you only work a specific muscle group once a week. Now there are circumstances where that will change but we will go there another day.

Diet: Diet is the most overlooked part of working out. You cannot gain muscle with out eating, and I think you will be surprised. The average person should consume between 2000 and 2500 calories a day. If you are trying to slim down you should shoot for this range. If you want to grow and gain bulk muscle you need to take in anywhere from 4000 to 5000 calories a day, that’s a lot of food. But don’t think you have a green light at the buffet yet, you have to have certain nutrients to move this process along. Protein is the number one ingredient for making muscles. You need to consume at least one gram of protein per pound every day. Ex. a 200 lb man will need at least 200 grams of protein a day. It is ok to go over but if you fall short your only hurting yourself. Carbs. Everyone is afraid of carbs. Carbs are extremely important in building muscle. Carbs are pretty much an energy source for your body. It is more than ok to eat them in the morning, for lunch, or an early supper, but where people get in trouble is at night. Give yourself 4 hours to digest carbs, do not eat them unless you will be awake for the next four hours. If you go to sleep the left over is converted to a back up energy source… FAT. You need a steady intake of carbs through out the day for the maximum growth in Fat is next. Fat is also very important in growth. Fat does mean you will become fat. Your muscles need the fat in order to grow and if you deprive them of that then you will not get the most for your money. Similar to carbs you should watch the fat close to bed time but feel free to indulge in the morning or afternoon. These three ingredients should become very much a part of your everyday diet.

Diet Don’ts: Sugar is the devil. There is not an ounce of good that your body will take from sugar. Sugar is what makes people fat, not fat. Avoid sugar at all costs. A little here and there doesn’t hurt but double fudge chocolate cake will not bring out your six pack abs I promise. Don’t eat junk food. Although chips may be low in sugar and fat they are what we consider “empty calories”. They will take up space in your diet and your muscles won’t get a damn thing from them. If you’re hungry have a salad, or a turkey sandwich. Avoid foods that you know are not good. Most people generally know what is ok and what is not. Use your instinct and create a diet with the foods you like, and have fun with it.

Submitted By AJ

Using Supplements to Acquire Fitness

January 30th, 2009

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June 17th, 2008

We have all heard of the term “fitness supplement”. It is familiar to almost everyone nowadays. Fitness supplements are designed to help people who use it to achieve various results depending on what they themselves are trying to accomplish; whether it is for weight gain or weight loss, muscle building, or adding vitamins or minerals to their diet. There are many varieties of fitness supplements products on the market that you will definitely find the right supplement for your individual needs.
Probably the most common is “weight loss supplements”; they are design to help people who use them to achieve a considerable loss of weight. The weight loss supplement can be based on various chemicals, vitamins, minerals, herbs, etc. Examples of weight loss supplements include but are not limited to Solidax, ADX, Phentermine, Kava-Herbal, Xenical, Fat Absorber TDSL, Dontril, Meridia, and so many more.
“Body building supplements” are quickly becoming popular as people search for ways to improve the look of their body’s as they work out. These supplements are designed to help people whose use it to achieve weight gain, muscle building, and in strength training. There are many other reasons for using body building supplements products but these three are probably the most common reasons. But, one should exercise caution with body building fitness supplements products as some of them could be very dangerous if used incorrectly or abused.
Another is “nutritional supplement”, that is a fitness supplement that provides additional sources of nutrients when people don’t get enough of the through our bad eating habits or sometimes even a well-designed diet that doesn’t work. Nutritional supplement increases the intake of vitamins, amino acids, minerals, herbs, etc. It gives you the opportunity to achieve the average daily intake of some specific nutrient. Sometimes it is to replace those that we burn up exercising. If you are an athlete, you will have access to some types of nutritional supplements or supplements developed specifically for athletes.
Just remember that one should be sure to follow directions and or speak with your local doctor to see what fits you the best. Exercising with any supplement will increase its value to your body.