February 29, 2012 | Filed Under Advice, Food | No Comments
These days, many of us barely glance at or taste what we are eating, since we are usually either driving, working at our desks, or in front of the TV. Research suggests that our culture of quick consumption, along with poor food choices, is the reason why our waistlines keep increasing. Chances are, if you sit down at a table, you’ll most likely eat at a much slower, relaxed pace, allowing your body and brain the time to savor the food and experience the act of eating. Making time for meals is an important, yet often overlooked, aspect of healthy eating.
Eat mindfully. Establishing a mind-body connection while eating will improve your awareness and satisfaction of your meal. Research shows, cultures that take time to sit and eat with others have less obesity. If you look at your food, and take the time to really taste it, you will be more aware of what and how much you are actually eating.
Eating mindfully allows the body and the brain to synchronize, sending messages that you are full. When you are distracted or stressed, you eat quickly, and the stomach doesn’t have time to send the message to the brain that you are full, resulting in overeating. Even if you only have a half-hour lunch break, try to make the time to sit down, away from your desk and all distractions, and really enjoy your meal. Eating slower and with more consciousness may also improve digestion and relieve any digestive issues such as gas and bloating.
There is overwhelming evidence that unprocessed foods and organic fruits and vegetables are a means to better health. Due to the high nutritional and antioxidant content of many whole foods, this type of diet is linked with increased antioxidant activity, improved digestion, healthy inflammation response, healthy glucose metabolism, healthier lipid profiles and increased immune activity among other benefits. A whole foods diet can help support your insulin levels and metabolism, as well as support management of metabolic syndrome or diabetes.
February 27, 2012 | Filed Under Weight lifting tips | No Comments
Nutrition is one of the most confusing aspects of muscle building, and many bodybuilders achieve poor progress, specifically due to serious dietary errors. Those who aim to build muscle mass are often wondering exactly when they should consume meals, especially in relation to the weight training workout itself, with some aiming for a complete meal prior to their workout, and others avoiding food before an intense weight lifting session, with a feeling that more fat burning will occur when food is restricted prior to an exercise period.
Obviously, these wide range of opinions create much frustration for the bodybuilder who is seeking maximum muscle gain, but there is a correct answer as it pertains to eating before weight lifting, in that doing so is extremely beneficial for muscle building. In fact, intensity must remain extremely high for a workout to consistently boost muscle mass, and this becomes overwhelming for most when attempting to perform a weight lifting session on an empty stomach. For those who decide to engage in an early morning workout, this becomes especially problematic, as energy levels are low due to the overnight fast, and although performing a weight training workout in such a scenario will certainly prove possible, intensity will suffer greatly, which leads to disappointing muscle gain.
The best diet technique is to fuel the body with a properly balanced carbohydrate and protein meal prior to a weight lifting session, as protein is always used by the body for recuperation and to build new muscle mass, while carbohydrates are the primary fuel for intense workout periods, and planning a meal with ample carbohydrates preceding a weight lifting workout will allow energy levels to dramatically improve intensity, sending muscle gains to new heights.
Do not allow hunger to become the barometer for whether you consume food prior to a weight lifting session, as even those with tiny appetites are in need of nutrition before their workout, and there are a wide range of convenient, quick to prepare, and easy to consume carbohydrate and protein sources that will make a meal prior to weight lifting fun to consume, and simple to digest.
February 24, 2012 | Filed Under Weight lifting tips, hand protection | No Comments
Weightlifting is a common activity amongst fitness enthusiasts, as a great addition to any workout. However, this activity can lead to problems if proper care such as the use of weight lifting gloves during workouts is not taken.
The most common problem associated with weightlifting is tendonitis. This problem occurs when you overstretch the tendons in your hands during exercise causing them to flare up and tear up. The problem can spread to other parts of the arm such as the elbow if the elbow does not get sufficient time to cool down. This is one of the reasons why people use weight lifting gloves as it protects the tendons, leaving them comfortable and relaxed.
It should be noted that gloves are only helpful when the right choice is taken. Otherwise, the wrong choice can accelerate or lead to other problems. The other problems arise from the size or type of gloves you choose. For instance, if you choose nylon gloves you will not get the best grip. A better choice would be leather or neoprene. Gloves can also build up sweat on the inside during workouts. This especially happens when you choose fingered gloves instead of the fingerless.
Lack of proper wrist wraps also causes soreness on the wrists. This means that a person should opt for gloves with adjustable wrist wraps even in case one does not suffer soreness. Problems also arise when one chooses very tight or loose gloves. Very tight gloves will obviously cut off circulation, which is dangerous. Loose fitting ones will interfere with your lifts and can also cause the weights to slip. The best choice is therefore a snug fitting glove.
In order to eliminate all of these problems, most weightlifting experts would agree that Gripads, made of neoprene and with no sizing or odour issues, provide the best support out of any other glove product.
February 21, 2012 | Filed Under Advice, Weight lifting tips | No Comments
The deadlift is a classic weight room exercise that has been practiced in its perfect form for countless decades by serious power lifters. Despite how simply the exercise seems to be (to lift the weight from the ground and then lower it again), many people have difficulty in following proper technique, and will often allow small mistakes to creep in. One of the most common is to start the set from standing, and then ‘bounce’ the weights off the ground and back up to a standing position.
A deadlift is so called because the weight must be raised from a dead stop. The trainee must break inertia and lift the weight to a locked out position where they are at a complete vertical line.
Any other problems with technique will be much harder to correct if you begin the deadlift from a standing position and count on a bounce. If your back begins to round or waver from side to side, you will be much less likely to notice it, and in such manner are bad habits created, resulting in your eventually being limited on how much you can lift without damaging yourself.
When lifting enormous loads there are few exercises that come to mind. The squat, the bench press, and the deadlift. Of these, the deadlift allows the trainee to lift the most, and in doing so the most perfect technique is required. In order to properly understand the biomechanics behind the deadlift, it is crucial to break the exercise down into its component parts.
Instead, embrace the complete stop at which you must lift the weight from the ground, since this allows you to completely and properly set yourself, allowing you to check in on your start position and ensure that the bar is over the midline of your foot, that it is touching your shins, that your scapula is directly over the bar, that your arms are straight, that your back is straight if not a little arched in the set position. Finally, you should always remember to wear protective hand gear such as Gripads to complete the technique in a safe manner.
February 18, 2012 | Filed Under Weight lifting tips, weightlifting | No Comments
Elbow pain from weightlifting often occurs with beginners, who intend to gain muscle quickly and therefore start lifting heavy weights. This finally lands them in elbow pain if they’re not careful. However, it also happens to experienced weightlifters after a period of continuous heavy weightlifting, as this starts affecting their elbow joints. Another cause of elbow pain is imbalance while lifting weights. Remember, whilst lifting heavy weights, you also need to maintain a proper body balance, which otherwise can result in injury to any body part - especially elbows and back muscles.
Below are some common types of elbow pain that can be experienced in different parts of the elbow.
Golfer’s elbow
Golfer’s elbow is a sort of elbow pain that occurs in the ulna side of the elbow. Most common weightlifting exercises that cause golfer’s elbow are tricep presses, dumbbell flies and bicep curls, which involve frequent up and down movements of the elbows.
Tendinitis
Tendinitis is another name for tennis elbow. This problem is experienced mostly due to the pulling and pushing movements of elbows during certain exercises. Tendinitis or tennis elbow occurs when lateral epicondyle (a bone on the radius side of the forearm) is rubbed against the tendons of the forearms and triceps.
Pain in front of the elbow
People who over train or perform more workouts on biceps are more prone towards pain in the frontal part of the elbow. Exercises such as the preacher curls, bicep curls, hammer curls and incline curls, performed either with barbells or dumbbells exert a lot of strain in the front region of the elbow.
Pain above the elbow
Most of the people who indulge in long and intense workouts of seated and standing dips can suffer from pain above the elbow region. Excessive workouts or bench press can also result into such an elbow pain.
It is important if you have experienced any of the above pain to consult a weight-lifting trainer and get a proper weightlifting workout prescribed with appropriate weights and right techniques, to avoid future elbow pain.
February 15, 2012 | Filed Under strength training | No Comments
We know that increasing and maintaining adequate muscle mass is one of the best ways to keep body fat at bay and to improve overall fitness, particularly as we age. We also know that weight lifting is the best way to build muscle mass. Still, the number of women who actually participate in any formal or consistent weight training workout is still extremely low. Most women who exercise are spending most of their gym time on cardiovascular exercise. Whatever your reasons for avoiding the weights, if you are a woman, here are five good reasons for taking strength training seriously.
- You will be physically stronger.
Increasing your strength will make you far less dependent upon others for assistance in daily living. If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury. Research shows that women can develop their strength at the same rate as men.
- You will lose body fat.
As your lean muscle increases, so does your resting metabolism, and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up.
- You will gain strength without bulk.
Researchers also found that unlike men, women typically don’t gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus.
- You will reduce your risk of injury, back pain and arthritis.
Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury.
- It is never too late to benefit.
Women in their 70s and 80s have built up significant strength through weight training and studies show that strength improvements are possible at any age.
February 13, 2012 | Filed Under Advice, nutrition | No Comments
Most people begin juicing for the health benefits juicing can bring into our lives. But do you really know exactly what benefits you are getting from juicing raw fruits and vegetables?
Have you ever noticed that it takes a whole lot of carrots to make one small glass of carrot juice? The juicer discards the fibrous pulp and extracts the juice, which contains almost all of the nutritious vitamins and minerals found in vegetables or fruits. The only thing that is not extracted is dietary fiber, of which only a small amount makes its way into the juice unless you mix some of the pulp back into the juice.
Because of this process, you may only be drinking a small glass of juice but what’s in that glass is the beta-carotene (and other nutrients) of a whole lot of carrots. Most people find it a lot easier to drink a glass of carrot juice than to eat six whole raw carrots!
One of the top health benefits juicing can offer is that the higher levels of nutrients can have dramatically positive effects on health. Some people are even able to stop vitamin supplements.
Your digestive system has less work to do when you drink your fruits and vegetables as juice, allowing for quick nutrient absorption. Of all the health benefits juicing can bring into your life, the benefit to your digestive tract and to your ability to absorb nutrients is a major one. The digestive tract is so hard working, and is often susceptible to stress or food related illnesses.
By drinking your food in liquid form, you are essentially consuming pre-digested food, thereby giving your gastrointestinal tract a break from the work of digestion. In addition, this allows for very quick absorption of nutrients. Some nutrients may even absorb more easily than when consumed with solid foods.
February 9, 2012 | Filed Under Advice, tips for beginners | No Comments
When it comes to getting six-pack abs, doing the right abdominal exercises is important. You can spend hours doing needless sit-ups that aren’t really going to have all that much benefit and completely waste your time. Taking the time to choose smart exercises will save you not only time in the gym, but a great deal of frustration as well.
Do not neglect abdominal exercises - it is easy to leave them until the end of your workout and rush through a couple of sets of sit-ups. Your abs are just as important as any other muscle group and needs to have a specific slot in your training routine just like any other part if you want full development and those sought after six-pack abs.
People who do hundreds of sit-ups every day are just over training and will not benefit from a fully developed set of abs. The standard sit-up tends to focus on your upper abs. For full development and a chance to get six-pack abs, you need to work the abdominal muscles from all angles, upper, lower and obliques (sides).
If your diet is wrong and you are holding excess body fat, you will have more of a problem developing a six-pack. Generally, you will not see your abs if your body fat percentage is over or around 12%. The secret to getting your six-pack is to shed that excess fat around your waist and then your abdominal muscles will be allowed to shine through.
Ab training dose not need to be difficult. An exercise ball can be highly beneficial to your abdominal workout and training on an exercise ball will allow you to have a greater stretch. There are hundreds of different core exercises to choose from, and after you’ve selected the ones that work for you, and fit them into your routine 2-3 times a week, you will be brandishing six pack abs in no time.
February 3, 2012 | Filed Under Weight lifting tips | No Comments
Weight lifting mistakes like trying to lift before you are fully warmed up, or taking on weights that are heavier than the ones you need, can turn a workout session into a nightmare. The pain of a weight lifting mistake is bad enough, but the discomfort of an injury during strength training is just one part of the package. Most mistakes in the weight room cause injury or damage, which spells bad news for your health in the present and in the future. Tearing a tendon or a muscle insertion can affect the resilience of that muscle group and impact your training for years to come.
Most weight lifting mistakes result from trying to take on too much weight too early in the training process. In an effort to push harder, many beginning and even some experienced lifters try to handle the most poundage possible, a choice that often backfires. Experts agree that it is better to be safe than sorry when it comes to lifting weights, so although it is important to challenge yourself with your workout, it is better to opt for more reps with less pounds than to risk hurting yourself.
To protect yourself against weight lifting injuries, just follow these simple tips. Rather than pushing yourself to your limits by trying to lift heavy weight, try sticking with smaller weights but persevering through a couple of extra reps. Your main priority should be to achieve perfect form as you go through your weight lifting regimen, so when you set your fitness goals, focus on attaining better positions rather than on lifting more weight. To protect your muscles, make sure that they are warm from start to finish as you workout. A solid warm-up and a gentle cool down will help you make sure that your muscles are at their peak of flexibility, which will help you avoid injury. Always remember to protect your hands with professional weightlifting gloves like Gripads.
February 1, 2012 | Filed Under weightlifting | No Comments
Like most activities, the number of calories you burn will depend on how much you weigh, your gender and how intensely you do your weightlifting. However, the main benefit in terms of calories burned and weightlifting, is the “afterburn” you experience, after your weightlifting is over.
On average, you can burn 7– 12 calories per minute by doing some weightlifting. This means that 40 minutes of weightlifting should burn about 280 calories at a minimum – which is comparable to just about any other kind of aerobic exercise, according to health experts.
However, your average cardio workout probably leaves you dripping with sweat and completely exhausted, as opposed to your weightlifting. There is a very good reason for this. Your average cardio workout is just you, working out non-stop. But when it comes to weights, you will usually rest for a bit between sets. Plus, there is no reason to do 40 minutes of weightlifting! Even the most avid weightlifters don’t pump iron for more than 30 minutes in a row, and you definitely get a break to catch your breath. Which is why your weightlifting sessions don’t burn as much calories as your cardio sessions.
The real benefit of weightlifting is the afterburn, which is the amount of calories that your body burns while at rest. For every pound of fat, you burn 2 calories a day, but for every pound of muscle, you burn 35 – 50 calories extra per day. This means that with weight training, you will start to burn more calories during the day, even when you’re just sitting around watching the television!
Knowing this makes it easy to understand why weight lifting should be included in a weight loss plan. And no matter what your weight lifting goals are, it is a good idea to keep a journal of your progress as you increase your weight load, otherwise you just may be working sporadically.
