Discover Gary Roberts Workout Routine

There are usually two sides, or more, to almost every recommended muscle building or weight loss regimen. And they normally have about the same number of advocates and detractors. A lot of people train very hard just to see themselves get smaller or never develop any more muscle. The problem may lie in post workout nutrition. What you eat after your training session is crucial for your progress. During intense workouts, your body uses glycogen from muscles for energy. Therefore, after training, muscle glycogen is depleted and muscle tissues will be broken down. If you don't provide your body with proper nutrients to replenish muscle glycogen, your body will never get more lean mass.

For example, Women Thin people can gain muscle mass and weight fast the right combination of exercise and weight loss diet. However, to achieve more muscular bodybuilders, like physical effort.

Should be done before the training session. The most effective weight training exercises to sculpt your body bench press Lat Pull ups, B?rbel curls, hammer curls , etc.

Follow these tips and you will get bigger faster than you would otherwise Triceps. 1st Does weight training - is one part of the body Triceps thats easy to use your body weight resistance. Weight Triceps Triceps exercises make it easy to work at home a minimum of equipment.

If you ever go to the gym, look around the dumbbell rack. Usually, the biggest and strongest men and women in the gym. This speaks volumes to the effectiveness of training Dumbbell.

Shoulder height standing with weights in hands on exercises to get started. And then lower them gently to remove the halter. Repeat three sets of 25 repetitions of movement.

Well as a negative chin is simple: jump and grab and boot overhead bar to remove the bar on the chin. This start position, so the bar would be to install. Very, very slowly down your arms completely flat until I get off the exercise itself.

Although any one of them, before I remember having a proper warm. The heating is very important to ensure better results for the year. On this basis, minimizes the chance of injury to some exercises prepares the body for the physical requirements.

The feeling in the muscle pumped to work caused by back pressure of blood flow and lactic acid in the capillary. This has nothing to do with the exercise of compensation between recovery and tissue growth. Therefore, whether the change in our exercise routine makes us imagine and actually feel better pump, not an indication of real progress. But the facts have not stopped from feeding the myth of muscle confusion. Gary Roberts Workouts Routine.

Hand in the box under the floor and arms extended. Make sure you always come back flat. Now take a deep breath and squeezed his upper body.

You see, because people mistakenly think that you need to lift heavy weights or fancy equipment used to build muscle because that is what they want you to say. Who are they? Commercial gym owners and equipment manufacturers. But the truth is that many men are built very muscular physique without lifting weights or expensive equipment. This article, patient, through three different other than the individual muscles and built a new building on the strength without weight training or access to a shopping center.

Another advantage to rebuild the human muscle to create the classic V shape provides the perfect shape of the muscles in the front and provide a strong framework to help maintain the attitude. I exercise more dimensions combined to create a common muscle to help bring more large weight to be used to rebuild muscles, such as. In addition, these muscles is important to remember to set back both horizontal and vertical movement by pulling back in operation by pulling the muscles.

But just to add, is now a third variable to work so you do not lose their jobs. How often very complex very quickly so you can find the answers to grow. But most people build more muscle can help streamline noted that some general rules.

Exercise weight training is the revolution that made the return, and sweep the world. You remember the harsh tone and the body of an old boxer or a strong person.

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The Relationship Between Calories and Fat

To lose weight and get in shape you must have a good diet and exercise regularly to burn fat. The first thing you must understand about exercise is that just because you are burning calories does not mean you are burning fat. Your main focus when you exercise should be losing body fat, and you can't lose body fat just from burning calories. When we exercise, our bodies will start burning calories, but the calories that are burned are the calories from carbohydrates in our system. In order to burn calories from your stored fat, your body requires the presence of oxygen. There is a certain amount of oxygen that your body needs in order to start burning fat and the only way for you to measure the amount needed for your own body is to keep up with your target heart rate during exercise. Please understand that if you continue to only burn calories from carbohydrates, you will lose mostly "water weight" which leads to a decrease in your metabolism. Also, think of the calories that are burned from carbohydrates as your energy calories. If you lose too much energy calories then your muscles will not receive enough energy to increase your metabolism which indirectly burn fat. Therefore you must increase your calorie intake when you are on an exercise program to replace your burned energy calories.

Burning Fat Calories during exercise
During aerobic exercise, your body goes through several stages before it reaches the point where you are burning fat. You will hear people say that you are only burning sugar (carbohydrates) not fat during the first 10 minutes of exercise. This is true to a certain extent. I say this because you will continue to burn sugar past the 10 minute mark if you are not working out hard enough for your body to want more oxygen; or you are working out too hard and you can't supply your body with enough oxygen for fat burning. When you exercise you must move at a steady pace (not too fast, not too slow) so your body will utilize your stored fat (not carbohydrates or sugar) as its energy source. Also remember that just because you reached the fat burning stage does not mean you will stay there. Staying at the fat burning stage once again depends on if you are moving at a pace that is right for your body. Make sure that you are within your target heart rate range.

Burning Fat Calories at rest
The only way for you to continue to burn fat calories hours after you have finished working out is through the anaerobic exercise of weight training. weight training is the key to burning fat at rest. Weight training is an anaerobic activity that will cause you to burn more calories than aerobic exercise. The calories that you are burning during weight training exercises are mostly calories from carbohydrates (meaning you must eat even more calories per day for energy); but the calories you burn at rest are mostly calories from fat. The reason you are burning fat at rest is because weight training increases your metabolism which uses your stored fat as energy.

To make your body the ultimate fat burning machine you must do aerobic (cardio) and anaerobic (weight training) exercises.

Visit the Overdose Symptoms website to learn about lysine overdose and magnesium overdose.

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Benefits And Importance Of Ashtanga Namaskar - Part I

This asana is also known as Surya Namaskar Asana or Sun Salutation Asana. It is a combination of 12 postures and each posture provides its unique benefits. The essence of this asana is salutation of the Sun god, which is power source of all the energy in this world. So in process to salute the sun god it also helps our body. This asana becomes very important due to the valuable part it plays with our lives. The composition of these poses in its own different way helps in creating a fit and fine body for you.

In a gym, a cardio would include aerobics, skipping, and running, jogging and cycling. By doing Ashtanga Namaskar you will be able to derive all the benefits you try to obtain by going to the gym. When you look at the flipside gym would turn out to be more expensive in comparison to your yoga pose.

It readily flexes your body by providing one of the greatest massages to your each and every curve in your body. In the process of internal massaging it also works out externally. Your body becomes the incubation ground for generating power source to your body. It also helps in the purification process of your body.

It becomes very beneficial to the heart and as it tones it immensely to help the cardiac muscles and arteries. Every step of this asana turns out to be one beautiful gift for your body. The synchronized way of breathing helps you to push out those toxins which are harmful for your body. The 12 poses have to be done in a specific manner. It includes a process of inhaling and exhaling which has to be followed strictly. Along with the poses you can chant some of the Mantras which may help to create synergy in your body.

The meditating mind creates awareness about the existence of the world. Your mind overflows with confidence which you be lacking for a very long time. The mind and body works together to help your soul to lighten up, which is very easily shown on your radiating face.

This exercise is not only about being physically fit but about creating an understanding about the inner chakras. It is the concentration level which helps this pose to attain its success. The particular mantra which is chanted along with the pose helps in creating that sense of concentration.

This is an elaborate asana and doing this would need lot of practice. So people who have good stamina, with no health problems like blood pressure, heart disease, hernia, intestinal tuberculosis and many other problems can do this pose. So anyone attempting the asana should consult your doctor and your yoga instructor.

Power Partials for Massive Muscle Size and Strength

Power Partials are another extremely effective training tool for building muscle and gaining strength. It's also another training tool, like single rep training, or the 20 rep squat routine, that you rarely see used. Why is that? Because, despite the effectiveness of power partials in building muscle, they require a lot of hard work. Brutally hard. And most people don't want to pay that price. But if you're willing to work this routine, it will work for you.

In order to train effectively with power partials, you'll need access to a power rack. Hopefully, your gym will have one. If you work out at home, I highly recommend you purchase a power rack. It will last a lifetime and allow you to do almost any free weight exercise without the need for a spotter.

There are many ways you can incorporate power partials into your weight training routine. Let's take a look at three variations of this technique.

1) Perform power partials at the end of your full range set. Let's use the bench press as an example. Perform your normal set to failure and then continue the set by cranking out two or three partials at the top of your range of motion. For exercises like squats, bench press, and the seated press, you need to perform these in a power rack. Partials are quite easy to perform in safety on exercises like the lat pulldown.

2) Perform a set of heavy partials after your full range set. We'll use squats as the example this time. Do a couple of sets of 8 - 10 reps using your normal full range of motion. Then pile on 30 to 40 percent more weight on the bar. After a few minutes of rest, perofrm a set of top range partials, doing only the top one third to one quarter of the movement.

3) Do a set of heavy partials before your full range sets. This version allows you to use the most weight on your power partials. This version can do a great job of building muscle and strength at a fast rate. You'll want to build up with a couple of weeks of submaximum workouts. The reasoning is that by performing your partials before your full range sets you'll be using a lot more weight than you are used to. You don't want to risk injuring tendons and ligaments by using such extremely heavy weights without building up to them.

You can also progress by training with partials in all three ways, in the order in which I've described them. This will give you a natural progression from the least to the most intense and the lightest to the heaviest weights.

You need to be cautious. Big weights can mean big results but also big trouble if you don't pay attention to safety and good form. You can't go from using 150 pounds on the bench press one workout to using 250 pounds on the bench press the next workout. You need to build up to these weights. Done properly, power partials can be your ticket to bigger muscles and more strength.

FBF 15 Minute Miracle | Beware the Scam

How can you expect to burn fat from your body in 15 minutes. It would be a miracle!

Surely it is a scam!

But ... there always is a "but" isn't there. But, the 15 minute miracle is not ONE 15 minute session, it is a critical 15 minutes every two or three days.

My wife and I are in our seventies and have been overweight for years. Not obese but just uncomfortable.

We eat sensibly but every now and then we would cut our calorie intake and drop a few pounds.

But, (here is that word again) the pounds soon came back. The yoyo effect.

Rob Poulos of the Fat Burning Furnace showed us that we were mainly losing water and muscle and not fat!

Long duration, lower intensity aerobics calls upon your stored body fat for energy during the sessions. While this may sound good, this can actually cause your body to create more body fat in reserve after the workout is over to have ready for your next workout.

This can lead to a host of other problems including higher chance of heart attack. You are only working within your current aerobic capacity because you're never challenging it to go beyond what it's capable of. And anything that is easy will not yield results even close to what's challenging for the body to accomplish.

But, there is a better way.

The fastest and most efficient way to rev up your metabolism, burn fat faster, and develop lifelong health and fitness is to add lean muscle to your body through resistance training . When you add lean muscle to your body you'll be literally turning your body into a fat burning machine!

When you stimulate your body with proper resistance training, the new growth process will call upon your stored body fat for energy. A calorie deficit combined with this growth process will allow you to burn fat all day long, every day. You'll even get these fat burning effects when you're sitting around doing nothing at all.

In addition, properly conducted resistance training actually increases your heart and lung's capacity for work. By placing intense demands on your body, it is forced into being ready for anything you throw at it. This also makes you more resistant to cardiovascular health problems that plague most people...even those that exercise with aerobics frequently.

We now use this "15 minute miracle" system to build muscle while the fat falls off and we not only look better, we feel so much better and healthier.

It is a miracle, the "real deal" and certainly not a scam.

Try it. You will not be sorry. You can't afford not to.

About the Author

Ron Limbert has studied many weight loss programs searching for those that really work not only helping you to lose weight but, more importantly, helping you to keep it off. The top fat loss programs are reviewed at his website 5-best-reviews.com

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The Differences and Similarities in Buddhism and Hinduism

Both Hinduism and Buddhism began in India. For centuries they have grown side by side, like a brother and a sister, sharing a history. But, there have been some periods of strife between these two religions.

One of the interesting things to note about these two religions is that Buddha was born, and raised as a Hindu. Hinduism is a much older religion. It dates back to 2,000 B.C.. The first Buddha, Siddhartha Gautama, was born to a princely life as a member of a Hindu family. He later discovered Buddhism and reached enlightenment in 500 B.C..

In spite of the difference that existed between Hindus and Buddhists, the two religions have greatly influenced each other. The Buddhist idea of compassion and respect for all living beings is also a Hindu idea, while meditation and pranayama (breath work) was taken from Buddhism. Both Hindus and Buddhists believe in the idea of karma.

Though these religions share some tenets, they have differences as well. For example, Buddha taught his followers that life is equal to suffering. Buddhism places an emphasis on suffering and urges followers to find their way down the pathway to the place where suffering ends. On the other hand, Hindu teaching recognizes suffering as part of the human condition, but emphasizes the state of Bliss as a reward that is worth working toward.

Both Buddhism and Hinduism teach the principle of compassion and non-violence to all sentient forms of life. Followers of both religions have been known to carry insects outside and release them rather than to destroy them.

In Buddhism, meditation is the way to enlightenment. But in Hinduism, meditation is one of the ways to enlightenment, but some other ways are compassion, doing good works, etc.

One of the biggest differences between the two sister religions is adaptability. The Hindu religion is tied to the culture, the language, the people and the land of India. Because the package includes so many aspects, it is nearly impossible to export this religion to other parts of the world. On the other hand, Buddhism began in India, but quickly spread throughout the rest of Asia and is even now spreading into the west.

But although Hinduism has not spread with the same speed as Buddhism, one of its practices has spread incredibly fast, yoga. yoga is not a type of religion, although many of the yogic principals are also tenants of Hinduism.

Other differences include the fact that in the Hindu religion there is not a prophetic leader, but of course Siddhartha Gautama or Buddha is the prophetic founder of the Buddhist religion. The Hindu religion has several sacred texts that act as guides. The principle text is called the Vedas, although the Upanishads and the Bhagavad Gita are two other important texts.

Buddhists do not follow texts, but instead refer to the oral teachings of Buddha. Also, those who follow the Hindu faith tend to worship individually, whereas the followers of Buddha tend to group together in monasteries, therefore Buddhism is more of a group worship.

If you would like a conch shell, a prayer flag, or another item to enhance you Buddhist practice, please click on the links.

Building Self Awareness Activities

Building self awareness is certainly a crucial part in personal development as by being aware of ourselves we become aware of what areas need development. So many of us puddle through life without knowing who we are and wandering why we get the results we get. Of course, I am not talking of who we are as in terms of name or social status. But I am talking about who we are in terms of our beliefs, our thoughts, our perceptions and essentially our experiences.

In order to uncover these deeper traits it is important to build self awareness activities.

It is possible that we can build self awareness activities through professional help. However, building self awareness activities does not necessarily have to be done via professionals. Nonetheless, expert help at times can be more effective because by doing it ourselves we may unconsciously be protective of ourselves and choose not to uncover those things about ourselves that may be uncomfortable.

Still, I believe that self awareness is a journey rather than a destination. And it can be a journey filled with all sorts of variety too. As we uncover our very own selves we can discover interesting things about us, frustrating things, frightening insights and so forth. The way to go about it is to be easy about it and be open as to what to expect.

Sure, there are many building self awareness activities we can take part in order to come in touch with this deeper self. So what sort of exercises are involved in building self awareness activities? They are numerous and a straight forward example which I find interesting is the illusion exercise. In this self awareness activity, a lot of illusions are shown to a group of players for them to specifically tell what they see, and the different views which emerge can be fascinating. The individuals in the group will each look at the same image, but if you ask them what they see, the answers could be miles apart!

Essentially the purpose of building self awareness activities is to find out more about ourselves. To find out how we relate to the world around us. Why we feel the way we do, what beliefs we have etc. When we take a moment to participate in building self awareness activities then we are making a worthy

investment. Because our beliefs and thoughts create our world. world. It is only when we participate in building self awareness activities that we can come face to face with who we really are, what is holding us back and what beliefs work for us.

Another simple activity of building self awareness is to simply question all your actions, thoughts, feelings, responses etc. It is essentially trying to see yourself through the eyes of the world. As you question yourself and answer the 'why' you do things the way you do you can uncover a lot of things you did not even know about yourself. For example, ask yourself, 'Why you cannot do that speech'. You will find that reason to be simply a 'belief' you hold about yourself and as you question even more you will come to realize that this belief can be changed, and that when you change the belief, actually you can do the speech!

Such is the power of building self awareness activities because they help uncover those underlying beliefs, and as we become more aware of who we are we can transcend limitations. Building self awareness activities is thus a worthwhile exercise.

Copyright: Sharon Eiffel

Discover the simple principles to successful living in Sharon Eiffel's new e-book, The Wealth Within. As you practice the basic ideas she describes, you'll begin to see how you can transform your own circumstances and begin to create the experiences you desire. The Wealth Within E - Book also comes with a FREE audio and it is an uncomplicated, pleasant read which will leave you feeling empowered, motivated and ready to take on the world! Instantly get your copy now at www.ecanhappen.com

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The Perfect Body building Exercise

So what is the perfect bodybuilding exercise or workout routine? READ ON.

Most people, when they plan out a workout routine, don’t take into consideration the implication of each exercise on other areas of the body. Almost every individual exercise performed effects more than one group of muscles and therefore, is obviously more practical to design the workout that compliments only those areas.

Bodybuilders group exercises by body part and train one muscle group at a time. Working one muscle with 1-3 exercises ensures that you train it thoroughly. Experience says that this type of training is the most efficient for bodybuilding.

There are going to be times when it is unavoidable and you may end up working the same muscle group over two workouts, however as a rule it is better not to. It is also important to consider what you are trying to achieve; building Mass, definition, strength or all three. As a beginner it’s important to emphasize on evaluating the best bodybuilding exercise since the first thing everyone thrives for is quick, visible a result.

The most prominent feature that lets everyone know you’re working out is not below the waistline, though it’s worth pointing out that that may actually be less prominent if you decide to take the easy rout of by taking illegal body enhancing substances. The most eye-catching is obviously your muscle mass.

Design your bodybuilding exercise routine to firstly build mass on the largest muscle groups. Every major muscle group should be developed to prevent muscle imbalance and the risk of injury and so you don't look like a freak. I see some of the guys who have a huge chest, back, arms, traps, but have the smallest legs. They might be able to put up 375 lbs 5 times (not a joke), but when you look at his legs, you notice he have never, ever even trained them. His arms might be 16", or whatever, but his claves are no bigger than 13".

To maintain symmetry and prevent muscle imbalance, choose bodybuilding exercises that train both side of the body simultaneously. The best way to start is to keep it simple, split the body into two sections, upper body and lower body. For the upper body; chest, shoulders and back is a good start, for the lower body thighs and calves. Remember 1-3 excesses; shoulder press, medium grip bench press and chin-ups are sufficient for upper body development as a starter. Squats, leg-press and calve raises complete the routine. All of these bodybuilding exercises work on both sides simultaneously whilst maintaining symmetry and muscular balance at the development stage.

Copyright 2006 Ash Trivedi

Basic Moves Of Kickboxing

Kickboxing uses a combination of punches and kicks to charge you with full body training. Kickboxing is the most famous sport in the Thailand. This is the old fashioned boxing style of martial art. This art has proven its effectiveness during the competitions. Training this sport will aid you in increasing your body endurance and gives you a method of self defense. To give you more insights, here are the lists of kickboxing moves.

Jab

To develop a jab, punch a bag using bare knuckles. Keep your elbow close into your body. To add with, use the momentum of your body as you create a jab to increase the power. Training this move will aid you to keep the balance while executing the techniques of kickboxing.

Upper Cut

If you are looking for the easiest kickboxing move, upper cut is the best choice that you should practice. In executing this move, you will have to keep your hand close to your body. Move your hands from the lower part going into the upper part in the middle of your opponent's body.

Hook

Here, you will have to create an arc using your arm to inflect a devastating power against your opponent. If you are a right side user, use your right leg to firmly hold into the ground. This will help you create a pivoting movement that can add up a greater force into your hook attack.

Front Kick

This is the most basic kickboxing move. In executing this technique, you just have to lift your knee while pointing it towards your opponent's body or towards the punching bag. Strike your target using the ball of your feet. Practice the correct move to successfully execute the technique

Knee Strike

A strike that is very easy to execute yet one of the most devastating strikes present in kickboxing is the knee strike. In this technique, use your both hands to hold your opponent then attack him using your knee. The correct position of the hold plays a vital role in inflecting a full force to your opponent.

Roundhouse Kick

This is an advance kickboxing technique. At first, it won't be easy to execute this move but as you practice, you will eventually learn to use this technique. Use your feet to attack your opponent while creating a circular motion during the executing of the strike. Make sure to bend your knees, to increase the power of your attack.

Kickboxing movements can aid you in improving your body fitness. Moreover, this art can also give you an effective form of self defense which is already proven around the world. To master the moves, makes sure to be patience, especially if you want to perfectly execute them.

An Exercise Routine You Can Do at The Office

Ok, so your one of those people who just has the worst kind of schedule known to mankind. You get up at 5am so you can get to the office by 7am to start your day. You have to go to a parent-teachers meeting at your kid's school right after work, then you have to take your kid to soccer practice after that. You seem to have days like this almost all the time. You never seem to have much time for yourself between all of the things you have to do every day, so how can you possibly find the time to incorporate exercise into your day? exercise takes time, and time is one luxury you just don't have.

Well, there is a way to get some exercise into your day and that way is to simply exercise at your desk. No, that was not a typo. Here is a little routine that you can do right at your desk. It doesn't take up much time and while it will not make you a candidate for the next fitness competition, it will give your muscles enough work to stay firm.

Complete one set of each exercise in order. Do 10 to 20 repetitions of each exercise, and follow with 1 to 2 more sets in order if time permits it.

Chair crunch:

Sit tall in your chair with your feet flat on the floor. Begin to slowly round your upper back downward until you feel your abdominal muscles tighten. Hold for 3-5 seconds, and then return to the start position.

Squats:

Stand up in front of your chair. Sit back into a squat like you are sitting back down in your chair, keeping your weight on your heels and your knees behind your toes. When you are almost touching your chair with your butt, push yourself back to the standing position using your leg muscles.

Calf raises:

Stand in front of your desk and put your hands on the desk for balance. Lift yourself up onto the balls of your feet. Hold for 3 to 5 seconds, and then lower yourself back down to the floor.

Desk pushup:

Stand 4 to 5 feet away from your desk and put of your hands on the edge of the desk. Relax your lower body and using just your arms, lower your chest down toward the desk and stop when your chest is about 3 to 6 inches away from it. Then push yourself back up to the starting position again using only your arms.

Seated triceps lift backs:

Sit tall in your chair. Put your arms down at your sides with your palms facing forward. With your arms strait and elbows locked, slowly bring your arms up behind you until you feel your triceps muscles tighten. Hold for 3 to 5 seconds, then lower your arms back to the starting position.

Seated bicep curls:

Sit tall in your chair. Start with one arm down at your side, palm facing forward in a fist. Put your other hand over your fist and push against it for resistance while bringing your fist up toward your shoulder. Once your fist is close to your shoulder, lower it back down to the starting position maintaining constant resistance with the other hand throughout the entire movement. Complete all repetitions for that set, then switch sides and repeat.

After you have completed each exercise for the amount of repetitions and sets you can do, sit down and straighten your legs. Now gently reach for your toes until you feel you can't go any further, hold for 10 seconds (do not bounce), then return to the starting position. Next, reach your arms out to your sides as far as you can. Keeping them fully extended, bring them slowly to the front and cross them over each other as far as you can. Hold for 10 seconds, and then return them to your sides. Now, reach your arms over your head as far as you can, hold for 10 seconds, and then return them to your sides.

Taking the time to do this simple but effective exercise routine at the office will help to keep you toned and you can do it even with the worst schedule possible because it can be done during your lunch break and still leave you enough time to eat your lunch.

Enjoy your workout.

Health Benefits of Yoga for Women

There are a number of healthy benefits a women can receive from practicing yoga. Through this form of exercise women are able to build on their strengths and focus on bettering themselves through a calming method of breathing, meditation, and gentle poses.

Here are just some of the healthy benefits that women can get from yoga:

1) Yoga can help enhance your immune system and decrease chances of illnesses. It is believed that yoga can greatly enhance the function of your immune system. This will lead to the more effective curbing of a number of diseases that women normally get. Yoga is also known to be very effective in controlling the level of cholesterol in the body as well as a woman’s blood pressure.

2) For those women who can’t seem to find the time to perform exercises that will help control their cholesterol level and blood pressure, yoga could be very advantageous. This is because yoga makes use of breathing exercises and meditation that could help in calming down nerves that have been stressed by work or daily activities.

3) Yoga can help bring about a more healthy pregnancy. Although pregnancy brings with it a great deal of happiness, it can also lead to experiencing a lot of discomforts. Yoga can help alleviate these discomforts, which could include backaches, morning sickness, and mood swings. Yoga exercises can also help greatly in maintaining an ideal weight during pregnancy. There are different prenatal poses being practiced in yoga that are recommended for women who are pregnant. These are intended to aid women in preparing their bodies for their babies’ birth.

4) Yoga helps decrease pre-menstrual syndrome symptoms. Menstruation is known to cause a number of hormonal changes among women. These changes as well as the inconveniences they bring often make women uncomfortable. Because of these changes, pre-menstrual syndrome symptoms could also be experienced before, during, and after a menstrual period. These include cramps, mood swings, depression and irritation. These symptoms can be considerably reduced through practicing yoga, which has some poses that could aid in the reduction of pain during menstrual periods.

5) Yoga helps women deal with stress and depression. Because women are emotional in nature, it is expected that they fall victim to stress and depression more than men do. Yoga makes use of meditation, which is a great aid in decreasing the stress and tension levels in the body. Practicing yoga will also help stimulate positive levels of energy.

6) Yoga also helps make the body more flexible. Women tend to lose the flexibility of their bodies faster than men. This is because most of the work that really requires brute physical strength is done by men. Because of this, men’s muscles are known to remain more tight and flexible longer than those of the women. Aside from this, women also lose bone density faster than most men because of the rigors that they go through during childbirth, which could make them lose more calcium, thus leading to making their bones very fragile. Because of this, a woman’s body will begin to lose its flexibility during her thirties. However, this can be delayed by doing yoga exercises.

Luther Oneill

Buying A Treadmill For Yourself

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So your finally going on that oft dreamt about vacation and your destination is....Mexico, ole'! The allure of Mexico is appealing for many reasons. You have the acient ruins of the Mayan temples, the big city life of Mexico City, and let's not forget the... Read >

A Glimpse at Les Houches

In the heart of the French Alps, in the north east of the Rhone Alps region lies the village of Les Houches. Nestled at one end of the Chamonix valley in the Mont Blanc region of the Haute Savoie Les Houches had long been the considered a mere satellite v... Read >

The Asterix Amusement Park

Paris has the world class Asterix amusement park. In the park beautiful and green setting 35 km north of Paris, seven adventure areas, 27 attractions and 6 shows are waiting to thrill, excite and entertain the visitor. The Asterix amusement park has plent... Read >

Employment Opportunities in Cambodia

Cambodia is becoming a popular destination with Western travellers because it has a stunning and diverse natural landscape, it has friendly people, it has enjoyed a rich and varied history and offers up a whole host of exciting and fantastic experiences t... Read >

A Brief History of London

The history of London as a permanent settlement stretches back almost two thousand years. The city's story is a fascinating one, its fortunes inextricably linked to those of the British Isles. London was founded by the Romans at a convenient crossing ... Read >

Dealing with Motion Sickness

You have got your flights scheduled and transportation arranged to your cruise ship's port. A nice cabin with a little balcony is just waiting for you to sit and enjoy the ocean views. There's just one little problem that's niggling at the back of your mi... Read >

Your Andalucia Camping Trip

Andalucia is not just a region in Spain but it is a package that offers memorable holidays. This region of the world is known as Costa Tropical and as a tourist you can enjoy the best of everything this region has to offer. There are plenty of adventure a... Read >

broalex

3 Effective Steps When Getting Back Together After a Break Up

Are you looking to getting back together after a breakup with your lover? Do you just feel hopeless and can't see the light at the end of the tunnel? The first thing you need to do is to start building your confidence and that will be the exact thing t... Read >

workout routines For a Firm and Sexy Abdomen">Effective Ab workout routines For a Firm and Sexy Abdomen

The tummy is one of the most common area of the body that people want to work out these days. You can ask any women what part of the body they are most attracted to and the straight forward answer is: The Stomach. Any man wants a six pack and I am sure yo... Read >

Learn How to Get Six Pack Abs Fast Without Starving Yourself

I am sure any man is looking to get six pack abs fast and this article will help started right away. Losing belly fat is not easy but it is possible if you follow the correct exercises and have a proper nutrition. It is important that you always warm u... Read >

How to Lose Weight Fast Around the Belly

Belly fat seems to be the most stubborn area in the ever lasting war of how to lose to weight. Many people seem to lose pounds using several diets or exercises but they're still left with that big belly sticking out. After having a baby women have huge pr... Read >

Fresh Start Quit Smoking Program Review

Fresh Start is a safe form of hypnosis to aid with smoking cessation. This is not our top rated quit smoking program reviewed here at Smoking Aids however it's focused on a single goal: to help you stop smoking through hypnotherapy permanently without hav... Read >

Why Alcohol Causes Anxiety and Panic Attacks

More and more people experience panic attacks nowadays and it looks like alcohol may be one of the main reasons that causes anxiety panic attacks. If you're wondering if alcohol can cause panic attacks, the answer is YES. The more alcohol a patient consum... Read >

How to Identify Anxiety Panic Attack Symptoms

You really have no clue when a panic attack may hit. The symptoms in panic attacks vary from one person to another, but they are very easy to be identified. If you have experienced panic attacks you must know how terrifying anxiety panic attacks are! T... Read >

What You Don't Know About Anxiety and Panic Attacks

Whenever we speak about anxiety and panic attacks diets play an important role whether our condition gets better or worse, researchers say. Most patients aren't aware that certain foods will only increase their tension, irritability and nervousness. There... Read >

Treating Panic Attacks is Finally Possible

Panic attack sufferers often think treating panic attacks is almost impossible. Living with constant fear that makes anyone's life difficult. Panic attacks have blind sided me for almost 4 years even if I had been always searching and looking towards t... Read >

How to Overcome Panic Attacks Easily

Have you been looking for an anxiety cure? Then this article is exactly what you need. Learning how to overcome panic attacks is one of the most important steps in your way to treat your anxiety permanently. You will not have to go on having panic attacks... Read >

The Best Anxiety and Panic Attack Cures

When medication does not prove effective people suffering from panic attacks often seek for natural cures for anxiety. Studies have shown that they are a lot more effective. Does a natural remedy for anxiety work better than medications? Medications... Read >

Does The Linden Method Work?

The Linden Method created by Charles Linden offers all anxiety sufferers a new natural way to cure themselves. Charles Linden has been suffering for more than 10 years from anxiety .. that is 6 ahead of me.. Wow ! Considering this course gives you the rea... Read >

Muscle Bodybuilding Supplements - Dangers of Steroids

Steroids have long been a controversial issue since the pinnacle of Arnold Schwarzenegger's bodybuilding career. Although the harmful effects have already been exposed for decades, several young athletes and Mr. Olympia hopefuls are still taking the risk in exchange for short-term physical prowess. Are the perceived dangers of steroids really worth your health?

Steroids are anabolic-androgenic artificial substances that have relative effects on male sex hormones. The term anabolic refers to masculine and muscle-building properties provided by the class of drugs that should only be made available with a doctor's prescription.

Ideally, steroids are indicated for male individuals having problems with sexual characteristics such as impotence, low testosterone levels, tissue degradation caused by AIDS and delayed puberty. Anabolic steroids were first identified and synthesized during the 1930s. Since athletes and bodybuilders discovered its significant effects in boosting muscle mass and strength, steroids are often used recreationally to improve physical appearance. The drugs are taken orally or injected via the muscles or blood vessels. Administration is often done in cycles and in some cases, bodybuilders use a variety of steroids in order to boost results while minimizing harmful effects.

Non-medical uses for anabolic steroids have been highly controversial since athletes began showing very impressive feats that were never thought possible. These have been banned in several athletic agencies such as the NBA, NHL, WTA, FIFA and UEFA. Even bodybuilding events do random drug testing every now and then to discourage competitors from using them.

Most countries control steroid distribution while there are other nations that sell the drug freely such as Thailand and Mexico. Counterfeiting and smuggling allowed steroids to enter the United States through black markets. These are usually of low quality with several health risks.

There are so many side effects that result from steroid abuse and concurrent use such as jaundice, palpitation, dehydration, liver tumor, kidney disorders, cancer, high blood pressure, fluid retention, severe acne, trembling, testicle shrinking, low sperm count, infertility, baldness, gynecomastia or breast enlargement in men, cessation of menstrual cycle in women, hepatitis and bone weakness. There are also a variety of psychological side effects such as paranoia, delusions, irritability, anxiety, feelings of invincibility, depression and euphoria. The term "roid rage" has been coined to describe the sudden mood swings exhibited by most steroid abusers.

Death from steroids is not an uncommon circumstance and it was through the deaths of some popular athletes and individuals that the drugs were finally banned and regulated.

It is illegal to possess anabolic substances without a prescription. Offenders can be penalized with one year imprisonment and a $1,000 fine. Trafficking will be penalized with 5 years imprisonment and a $250,000 fine. The maximum penalties can double for second felony drug offenses. Athletes discovered to be taking the drugs will be penalized by federal laws as well as suffer other consequences established by their respective sporting groups such as suspension, additional fines or termination.

Generally, steroids can help a lot in maintaining muscle mass and boost recovery time for tissues that are highly useful for hardcore bodybuilders. Nutrient absorption in the muscles is enhanced at extreme rates and levels thereby resulting in significant increases in muscle size and strength. Fat loss is also maximized due to the anabolic effect that tends to use fat directly as a fuel source as the substances aim to preserve any present muscle tissue. Steroid users can expect to grow and recover from very intense workouts 5 to 10 times more than the average natural bodybuilder.

Several physical anomalies can also affect internal organs such as the heart, lungs, kidneys and liver. Over time, the body will require more effort to properly synthesize and absorb the drugs. Some individuals may also need to increase the dosage after some time as the body adapts to the effects.

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What is Your Body Type?

Your body and its features are greatly determined by your genetics. This is why certain people can have a real hard time loosing weight and others have a real hard time gaining weight. To understand why your body acts in certain ways you needed to learn more about your body type. Doing so will help you determine the best manner to achieve your goals of a healthier body.

Most people can be placed into three categories of body types. Each body type has its own unique characteristics and genes have a lot to do with that.

THE ECTOMORPH: "Ecto" refers to the slim/thin body type. People with this body type are usually the ones that have the hardest time putting on weight. They can eat anything they want and as much as they want without gaining a single pound. People with this body type are naturally skinny and have been skinny throughout their entire lives.

Ectomorphs are the most fragile of all three body types. They have long, slender limbs with small, thin bones and joints along with the very little fat and muscle mass.

Ectomorphs are also known as "hard-gainers" as they have the hardest time of all three body types to gain weight. This is due to the incredibly high metabolic rate of their bodies. This is why they can eat whatever they want without gaining a single pound. This is good if you are not trying to gain weight, but for most ectomorphs that is not their goal.

Ectomorphs have the hardest time of all to put on muscle and this can become very frustrating. I know this because I am an ectomorph. All throughout my childhood I had been very skinny. In face when I started college I was about 5'11'' and 127 pounds. So when I decided to start working out and put on muscle, it was an extremely difficult and frustrating task. I had to eat a constantly (and still do) and a lot in order to put on weight. Eventually, however with patience and hard work I have been able to put on quite a bit of muscle.

As an ectomorph, you just have to remember to stay eat constantly, maintain a good workout routines, and most importantly remain patient to achieve your goal of your ideal body type.

Key Features: Skinny, lean, fragile, fast metabolism, hard-gainers.

Famous Ectomorphs: Kiera Knightly, Johhny Depp, Paris Hilton, Bruce Lee.

THE ENDOMORPH: "Endo" refers to the large/heavy body type. People of this body type have the easiest time gaining weight and hardest time losing weight. Their bodies are naturally inclined to store more fat which makes losing fat incredibly difficult for them.

Most endomorphs have a majority of their weight focused at the centers of their body giving their bodies a round look. Also due to their weight, they gain the appearance of being stocky and can be described as having pear-shaped-bodies.

Endomorphs can literally eat a minute fraction of what Ectomorphs eat and still gain weight. This can become extremely frustrating when trying to loose weight. Endomorphs have a hard time losing weight due to their extremely slow metabolism rate and are essentially the complete opposites of ectomorphs.

If you are an endomorph, you will have to be patient just like ectomorphs to achieve your goals of weight loss. A steady, healthy diet of small meals along with regular exercise should help you achieve your ideal body type. But like with all goals, discipline and routine are the keys to success.

Key Features: Large, big-boned, slow metabolism, easy gainers.

Famous Endomorphs: Jack Black, Queen Latifah, Cedric the Entertainer, Kirstie Alley.

THE MESOMORPH: "Meso" refers to the strong/muscular body type. People with this body type can consider themselves to be lucky. Basically they are a combination of all the good traits of ectomorphs and endomorphs without any of the bad traits. Unlike ectomorphs, they can easily gain muscle mass and unlike endomorphs they have no trouble loosing weight. They essentially have the ideal muscular and athletic body type that ectomorphs and endomorphs envy.

Mesomorphs have well built bodies with well-defined muscles and strong bones. They are broad in their pectoral regions and narrow in the abdominal regions.

Mesomorphs do not need any special routines to gain or loose weight. As long as they maintain a healthy lifestyle with a combination of weight training and cardio, they can achieve the body they want.

Key Features: Hard-bodied, well-defined, muscular, strong features.

Famous Mesomorphs: Lebron James, Halle Berry, Anna Kournikova, Arnold Schwarzenegger.

Most people do not strictly have one of these three body types, but rather a combination of two or all three. Your body type is determined by your genes and your goal when trying to determine your body type is to use that information to figure out the best workout routines. You can not change your genes, but you can change your body. All it takes is hard work, determination and discipline and then anything is possible. So go out there and make it happen!!!

My name is Ronek Bhatt. I am 22 years old and a fitness enthusiast. I started working out 5 years ago and since then have dedicated numerous hours learning and researching about fitness, bodybuilding, diets, and other sources of healthy living.

Recently I created a website to share what I have learned with the general public. I hope to reach out and help others reach their fitness goals as I have done for myself. So for more fitness and bodybuilding tips and information, feel free to visit my site.

My Site: http://www.bestfitnessworkout.com

The Relationship Between Meditation and Self-Analysis

These are two very powerful tools for self-improvement, but how can you use them in harmony? For example: Self-analysis and meditation cannot be performed at the same time. After all, multi-tasking runs contrary to what meditation is all about.

So where do we start? Self-analysis will give many of your meditations purpose. The purpose of self-analysis is to objectively look inward, constructively, without judgment or regret, and to find solutions to ongoing problems.

There is an instinctive fear to take start this task. Hence, the reason why there are professionals for psychological analysis. This leaves you with a decision from the onset: Whether to do it yourself, or with the help of professional guidance.

If you elect to go it alone, that’s fine, but be prepared to encounter more issues than you originally thought possible. At one time, we have all managed to disconnect with our inner being. This creates a fear of looking inward because of our reaction to what we might see and learn.

Don’t waste time with evaluations, comparisons, or judgments. These concepts only support our feelings of inferiority, and for most of us, those feelings should be purged from our inner being.

You will need solitary time, when you can reflect on dilemmas, and take notes. You can do this in your car, but you will need a recording device. You will also want to make sure anything embarrassing is either encoded or hidden. Records are great, but they can be incriminating, so take the time to protect yourself from a potential invasion of your privacy.

In order to meditate, you will need to set aside time, in the early morning, or at night. There is less activity in most households, at this time, and less of a chance for you to be diverted or interrupted.

The quest for self-improvement is the purpose of this kind of meditation. You need to clear your mind and focus on one thought only. This should not be turned into a form of grieving, so you must look at it objectively and try to remove your personal feelings.

Your mind will naturally “stray,” a bit, unless you have been practicing meditation for some time. The straying aspect is actually good in this instance, because it allows you to come back with a slightly different perspective each time.

The end result of all this work, will be discovering a multitude of self-improvement solutions and improve the quality of your life.

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Muscle Twitching and Benign Fasciculation Syndrome

BFS ' also known as 'muscle fasciculation syndrome', 'benign fasciculation' and 'fasciculation syndrome' ' is a relatively rare disorder of the nervous system characterized by the uncontrolled fasciculation (twitching) of muscle groups in various parts of the body. It may be associated with muscle cramps when it is known as cramp fasciculation syndrome. Although it occurs more commonly in the muscles of the legs, arms and face, the twitching may be experienced in any voluntary muscle groups, including those of the tongue. As its name suggests, it is a benign, yet irritating condition that, fortunately, does not progress to any other more serious neurological disorder.

The fasciculation may be localized ' a twitching eyelid for instance ' or become far more extensive and involve several limbs or even the abdominal muscles. They may be either intermittent or continuous; in fact most people will experience a degree of BFS at sometime in their lives without realizing that they have this condition. For example, a simple facial 'tic' is a localized fasciculation.

However, most individuals will only be aware of the diagnosis of BFS when the symptoms become so widespread and persistent that they seek medical advice.

The muscle twitching found in BFS is similar to that seen in a more serious neurological disease, amyotrophic lateral sclerosis (ALS) 'also known as Lou Gehrig's disease or motor neuron disease. Although fasciculation is a feature of both BFS and ALS that of the former usually ceases when the affected muscle is exercised while the twitching in ALS patients persists whether the muscles are working or at rest. A full neurological examination and electromyography (EMG) are all that are needed to make a diagnosis of BFS and exclude more serious neurological diseases.

Although the precise cause of BFS is unknown it may be associated with several factors including acute viral illnesses, exercise, anxiety or drugs. Some authorities have suggested that insecticides could also be a causative factor as muscle fasciculation is one of the prominent symptoms seen in organophosphate poisoning.

Exercise triggers muscle twitching in the majority of BFS patients that and is probably related to the higher than normal amounts of free radicals that are released by the body during prolonged exertion.

Free radicals are a by-product of the cell's energy production therefore the longer and more intensely an individual exercises the more free radicals his body will produce. For this reason endurance athletes are subject to free radical overload and oxidative stress. If prolonged exercise is associated with BFS, in all likelihood the cause of the twitching is free radical-induced nerve and muscle excitability.

Although there are no recognized drugs for the treatment of BFS, anecdotal reports suggest that some individuals benefit from either pharmaceutical or natural sedatives. However no clinical trials have been done to show whether or not these products are more effective than placebos.

As prolonged physical activity produces large quantities of free radicals and exercise is such a strong precipitating factor for BFS, oxidative stress is almost certainly one of the underlying pathological factors contributing to this condition.

Therefore it is not surprising to find that there is reliable anecdotal evidence that antioxidant-rich food supplements are effective in treating this annoying, and often distressing, condition.

It is also possible that even those individuals who do not suffer from exercise induced BFS may be under oxidative stress for other reasons and could reduce their symptoms by increasing their daily antioxidant intake.


------

Dr Keith Scott is a medical doctor who used a spice supplement to cure himself of benign fasciculation syndrome (BFS). He has a special interest in nutrition and has written several books including the ground breaking, "Medicinal Seasonings, The Healing Power of Spices" and "Natural Home Pharmacy".
Download a free pdf copy of "Medicinal Seasonings" and find out more about BFS and its treatment at:
http://www.medspice.com

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How to Train for Marine Boot Camp

Showing up on day one for Marine Boot Camp is like begging to get your butt kicked. You need to be in shape both physically and mentally long before you even go speak to your Marine Recruiter.



Week one of Basic Marine Corp Training can be quite a shock upon arrival at Parris Island.



This article pertains mainly to preparing for Marine Corps basic training at Marine Boot Camp, but the lessons here can be applied to any of the armed forces. Too many recruits show up having done zero research into how to be a Marine or what they are about to endure when dealing with drill instructors.



The physical requirements for the Marines are more stringent than those for other branches and the amount of materials covered is overwhelming mentally. This article series attempts to help you prepare for your 12 weeks of intense training, beginning with the first week and your arrival at Parris Island.



What I suggest is using the time between signing up and the day you leave to train your butt off. If it is more than 12 weeks, great. If not, at least you'll have head start.



Week 1. Arrive at Parris Island (West of the Mississippi, you'll go to the training center in San Diego but let's use Parris Island for ease of discussion). For starters, you'll show up at about 2AM that first night and will be greeted by screaming drill sergeants.



The DIs will force you to start listening to them while you are still sitting on the bus. They need to instill discipline and the foundation begins immediately. Everything they tell you to do has a reason: to turn you into Marines.



You on the other hand will be living in a blur. You must remember 2 things:



1. Go whenever or wherever an instructor tells you to

without question.



2. Forget your name. Practice referring to yourself as "this recruit" and your friends and fellow Marines as "these recruits" for weeks before you show up and implement this technique the second you are first spoken to by an instructor.



Never, ever, refer to yourself as "I" or any other recruit by his name or mention "We." This alone will keep you from feeling the heat too much that first week. If you do nothing else, adhering to this rule hard and fast will keep the focus off of you and onto others who are caught unaware and/or otherwise "just don't get it".



Start running 4 miles a day, everyday right now. Even if you suck at it, your heart feels like it might burst and you are essentially plodding along, you will be much more mentally prepared to go the 3 miles per day that the Marines will expect of you with less trouble, and finish far ahead of the back of the pack and again, keep most of the heat off of you.



Even if you workout, lift weights and can rip telephone books in half, you will not be prepared for the amount of pushups you'll be required to do. Here's a good rule of thumb: be able to 125 straight pushups and build up to 1000 a day. Even if you have to forgo some gym time, do it.



Benching 300lbs, squatting 500lbs and curling 150lbs simply won't help you when you're face down in the mud with a DI screaming at you to quit and drop out because you're struggling with getting to the 600th pushup of the day, its 6PM and the entire company is waiting for you to finish so they can eat.



To recap Days 1-7:



1. Listen and be prepared to do nonsensical things without questioning them.



2. Give zero advice at this stage to other recruits. Just follow DI orders unless you are specifically asked to offer your own and then make it short. On occasion, offer encouragement to those who "get it" but may be physically hurting. Never try to verbally prod a slacker although physically helping up a teammate at your own expense can sometimes endear yourself to the team.



It may or may not endear yourself to the DIs but offering a helping hand at the right time is often better than stepping on a fallen Marine just so you can finish a run, for example.



3. Never, ever, ever, refer to yourself as anything other than "this recruit". Ever, right from the minute your bus disembarks. Same goes for fellow trainees - they must be referred to "these recruits". The DIs will be specific if they want you to refer to someone by name.



4. Get used to saying "yes sir" and always look everyone in the eye unless specifically asked not to.



5. Be able to run 4 miles in under 40 minutes.



6. Be able to do 125-150 pushups non-stop, (resting in up position), and do 1000 total per day weeks before you go off to marine training.



This is a good start for anyone considering joining the Marines. Week 2 will be coming soon. These lessons will at least keep much of the heat off of you and onto those who the DIs would like to get some to either drop out or make serious gains.



You can get the entire Weeks 1- 12 (graduation) by signing up for my free newsletter "Marine Tough" at http://www.thegolfhustler.net/bootcamp.html. You'll learn all aspects of physical and mental toughness necessary for all branches of the armed service and corresponding Special Forces.



Thanks for reading, good luck soldier.



Hank Reardon



Parris Island and Marine Training finally turned on its head and made easier. Get a free course which covers all 12 weeks of training at: "Marine Tough" at http://www.thegolfhustler.net/bootcamp.html. Always Faithful.

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MMA Workout - 5 Key Components of Your MMA Workout Routine

Are you interested in MMA workout routines? There are lots of MMA fighters present all over the world. There are different things that you need to do to perform better in the MMA fights. Do you know that you need to follow a perfect routine that will help you to become successful in this plan?

There are certain basic components included in this workout. If you can follow all these things then you can surely achieve success. The MMA workout routine is not very difficult. But you need to do it very dedicatedly.

The first thing that you need to do is start lifting heavy weights. This will help you grow stronger muscles. You need to design the MMA workout program in such a way that nothing gets less importance.

All the essential factors which help you grow strong and maintain stamina must be present in your program. Bodybuilding is one of the most essential parts of the MMA workout. So you need to gather the maximum amount of strength that is possible for you.

This is one of the principle components of the MMA workout training. You must also be careful about checking your endurance level. This is also another important factor you need to face when you are interested in the MMA fights.

The best way to get the MMA training workout routine is from the fighters themselves. But you must always make sure that you go to a genuine fighter for the suggestions. The real fighters can help you out in many ways.

They can share their secret with you and if you follow the tips provided by these fighters you will surely become a great fighter yourself. The next thing which you need to do is always be ready to change your plans. You might have a set of training plans with you.

But suddenly you get another set of plans which is much more beneficial than the previous one. You must always be ready to take up good things and leave behind the old concepts. The third component in your routine that can help you is using a number of training styles.

Do not follow a single style for a long time. You must always remember that there is more than one way to get stronger in the MMA workout routines. You can also use different kinds of equipments in your training routine.

You can either practice the training alone or you can also get a good trainer for yourself. A good trainer will surely help you. The other two factors are performing various kinds of exercises for multi joints and finally you must always have a proper goal to reach a point MMA fighting.

Insanity Workout: What is MAX Interval Training?

Shaun T, who is famous for the workout program Hip Hop Abs, has released another program through Beachbody called Insanity. The Insanity workout is totally different from the Hip Hop Abs workout and is being labeled as the hardest workout program ever put on a DVD. In this new workout program Shaun T utilizes his technique of burning the most amount of calories in an hour called MAX interval training.

What exactly is MAX interval training?

You may have about interval training before, but MAX interval training is most likely new to you. What the Insanity workout does, is it pushes you to your maximum. Shaun T took regular interval training and basically pumped it up about ten notches. MAX interval training involves longer bursts of high-intensity exercises followed by smaller rests periods. Most interval training programs that have been done before had shorter high-intensity bursts with longer resting periods. So, instead of doing a minute of constant knee lifts, with Insanity you may be doing 3 minutes of constant knee lifts. With the Insanity workout you alternate between aerobic intervals and anaerobic intervals, so you body is constantly challenged with new exercises.

What are the benefits of MAX interval training?
The benefits of MAX interval training are plentiful. According to the Insanity workout, an average person can burn up to 1000 calories an hour with the MAX interval training. That is twice what some normal workouts can burn in an hour. When you burn more calories per hour, you are going to lose weight faster and tone your body much faster. Shaun T's Insanity claims that you can easily reshape your body in 60 days if you follow the workout schedule as it is laid out.

Another benefit of MAX interval training is that even after you are done working out you are still going to burning calories, even while you sleep. MAX interval training will speed up your metabolism, even when you are at a resting rate. This means that while you are sleeping, you could be burning twice as many calories as you normally would just from doing your Insanity workout that day. With this kind of interval training, your body is constantly challenged, which is why it will still burn calories even after your workout is over. Also, you don't have to worry about weight loss plateaus with the Insanity workout, as you can easily keep jump starting your weight loss every week.

The workout develops lean muscle, which even though it may weight slightly more than fat, it burns calories at a much faster pace. Your body also looks a lot more toned and healthier when you have nice lean muscle rather than excess fat. With the Insanity workout you are able to get the six pack abs that you may have always dreamed off if you follow the workout program to the tee. This also includes proper nutrition as well as the keeping up with the workouts.

MAX interval training goes up and above the normal interval training that you may be used to. It will challenge you and it takes plenty of effort as it is not easy to do, but the benefits are numerous.

Tiffany Brunskole is a writer for Surfer Body fitness, an Online retailer who specializes in fitness.com/default.asp" rel="nofollow">workout products and supplies from Beachbody such as
Insanity. Project You Type 2 can help you accomplish your weight loss goals.

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So You Want To Build A Home Gym�You Want To Build A Home Gym

I walked into the commercial gym yesterday after a long day of work excited to begin my workout. After warming up I proceeded to the squat rack to start my resistance training workout. I unfortunately ran into a bit of a roadblock. I was planning on starting with some Back Squats but there was a young man in the power rack performing barbell biceps curls with horrible form (a definite no-no!).

I decided to go to Plan B and rearrange my workout only to find that the flat benches were all occupied as well. This trend continued and everywhere I turned the equipment I desired was being used. I was happy that so many people were working out but at the same time I was frustrated that my well-laid plans were spoiled. I learned a long time ago that it is wise to have a back-up plan in place for situations like this so I decided to head home and revert to Plan C, which was my home workout routine.

I have found that having the option to workout at home is essential for people with busy schedules, for others who do not like going to crowded gyms, or for people who need a contingency plan for just-in-case situations (that’s me!). Another reason to have a home gym is that warmer weather has finally arrived and you may be less likely to go to your commercial gym.

I have helped people design expensive, well-equipped home gyms and I have helped others design very cost-effective, space-saving workouts areas. My personal home gym consists of a Stability Ball, 5lb to 95lb Dumbbells, some Kettlebells, an adjustable Weighted Vest, Adjustable DB Handles, Elastic Bands, 2kg to 10kg Medicine Balls, Ankle Weights, an AB Roller, a variety of exercise Videos, and a minimal amount of space!

Anyone can have a Home Gym and there are many reasons to have one. The following list of questions should help you design a Home Gym that will suit your needs, your space, and your budget!

Questions To Ask When Building Your Home Gym:

The First Step: Ask Yourself Why?

Why do you want a home gym? What will it give you that you do not already have? What is your empowering vision of your ideal physique or athletic accomplishment? What are your short and long term goals? Always begin with a vision of the end results in mind, as this will guide you in your efforts. If you have not developed a vision of what you want to accomplish at this point, then that is the first thing you need to do. Develop a plan of attack for building your body and building your home gym.

Without a plan you might end up disappointed with the lack of results and frustrated that you bought the wrong equipment. Ask yourself what kind of results you expect your home gym to deliver? Is your home gym going to supplement your commercial gym membership (as a contingency plan)? Will you be doing your cardiovascular exercise outside or inside on a machine? Will you be doing stretching, strength training, or both? Is your home gym going to be the only place that you work out? Think about these things when designing your home gym.

I. How much are you willing to spend ($$$$$$$)?

How much do you want to spend, plain and simple? If you are just starting out with an exercise program, you might consider starting small with a simple, yet very effective, pair of Dumbbells. You can perform a full-body workout with a pair of dumbbells, some bodyweight exercises, and with a little knowledgeable of proper exercise technique. If you want to do it inexpensively, hire a knowledgeable fitness professional to design an individualized exercise program that you can do with a pair of Dumbbells in the comfort of your home. I have listed a variety of items that you might consider adding to your home gym.

Equipment Considerations:

A. Cardiovascular Machine

If you insist on performing your cardiovascular exercise routine at home be prepared to spend some money! Be aware, a gym quality treadmill, stationary bike, rowing ergometer, or elliptical trainer is going to cost you. You can buy used or refurbished gym quality equipment for a discounted price and if I wanted a cardio machine for my home this is probably the route that I would take. If you are thinking, “I’ll just save a few hundred dollars and buy an inexpensive treadmill at the mall,” make sure you do some research and ensure that you will buy something that is going to last and that will fit y our needs. I know many people who have purchased flimsy treadmills and regretted it soon thereafter. There are quality treadmills out there you just have to know where to look. I would recommend talking to my friend Bob McKinnon at McKinnon Technical Services (603-644-7539) who knows gym equipment like the back of his hand. He can point you in the right direction if you want to!

B. A Multi-Purpose Home Gym Machine

There are numerous multi-purpose gyms on the market and some are better than others. Chances are, if you turn on your television late at night and flip through the channels, you will be exposed to clever marketing using beautifully sculpted fitness models promising results in six weeks or less if you purchase their machine! Guess what. You can get results without a two thousand dollar machine that will most likely be collecting dust in a year anyway! Why not begin your quest for improved fitness with a modest investment in a pair of Dumbbells? Why not purchase a $20 book on how to get into shape? How about meeting with someone who specializes in coaching people through the process of positive physical change such as fitness professional or Registered Dietician? Infomercials are notorious for clever marketing and they can be very compelling. Avoid impulsive buying and do some research first before purchasing an expensive multi-gym. I recommend consulting a qualified fitness professional about the usefulness of such a machine, interviewing people who have that machine, and possibly even test-driving one before you make this decision. I have to mention that every Spring and Fall I see countless multi-gyms sitting out on someone’s lawn as part of the annual yard sale. I wonder why that is?

C. Barbells

If I had the room in my apartment, I would go out and buy a Barbell today! With a 45 lb. Olympic Barbell you can perform a wide variety of exercises in a variety of different ways. If you are an athlete, you have the space available, and you want to improve your sports performance, learning how to correctly perform the Olympic Weightlifting movements (Clean and Jerk, Snatch, and all the variations) can take your performance to the next level! To name a few, exercises such as Squats, Overhead Squats, Deadlifts, Bent over Rows, Bench Presses, Overhead Presses, and Upright Rows can be performed. I would recommend having an adjustable Power Rack and adjustable bench to augment the versatility of the barbell. Space and total cost are big factors when considering purchasing a barbell.

D. Dumbbells

If you want to save money and space, dumbbells are the way to go. You might consider two to three sets of dumbbells (they can be purchased at a sporting goods store for any where between $.35-$.75/pound (In Concord, NH, Check out Olympia Sports in the Mall, Sears, Target, Walmart, Northeast Fitness, or check out the newspapers for the least expensive way to go!). I prefer the metal dumbbells but there are also rubber coated and adjustable dumbbells available. “Power Blocks,” (perform a search on the internet to learn more about these) are adjustable dumbbells and are a great tool that take up a lot less space in your home gym, offers great versatility, and offers adjustable resistance to suit your needs. There are also other forms of adjustable dumbbells that consist of two handles, collars, and series of different size weight plates.

When selecting weights, it wise to start light and gradually purchase heavier dumbbells as you need them. I am able to perform wide variety of exercises with Dumbbells. If your goal is fat-loss, then a properly designed resistance training program that incorporates multi-joint Dumbbell exercises will help you achieve your goals more efficiently than many gym machines that “isolate” certain muscle groups. Remember, the more muscle groups that you incorporate, the more energy your body burns, and the better your results will be! Exercise technique is a factor but I’ll happily let you know that I have taught 90-year-old women and 11-year-old boys how to perform the most “difficult” Dumbbell exercises with pristine form.

E. Medicine Balls

Medicine Balls are a great tool depending upon your fitness goals and your current training level. For an athlete in search of sports performance enhancement, Medicine Balls are a great tool because they can be accelerated in a rapid fashion through many planes of motion. If general fitness is your goal, you can perform many traditional gym exercises with a Medicine Ball as well. Medicine balls come in all shapes, sizes, weights, and colors. Be sure that the ball you pick suits your needs. By the way, these are also great for outdoor workouts on a sunny day!

F. Benches and Stability Balls:

A bench can be a great tool that will allow you to perform more exercises during your home workout sessions. Some benches are adjustable and offer great versatility while others are just fixed benches. Space is a concern for many people and that makes the Stability Ball (a.k.a. Swiss Ball) a great alternative to a bench. With a Stability Ball you can perform inclined, seated, prone, supine, floor, and a number of lower body exercises. A knowledgeable fitness professional could teach you how to perform a full-body workout with a Stability Ball and a pair of dumbbells. There are a number of different ways to use it in order to maximize your home workout routines. Not only can it replace a more expensive exercise machine or bench, but it can also double as a chair, take up less space, and challenge your body’s balance in ways that a stable bench/machine cannot.

G. Resistance Bands/Tubes:

The cable pulley system at your local gym offers a number of exercises that can increase the variety of your workouts tremendously. An alternative to the cable pulley system for your home gym could be resistance bands or tubing that you can tie to a pillar in the basement of fix in a closed door. You can buy tubing that comes with handles already attached in some fitness catalogs or you could just tie a loop in one end to make your own makeshift handle. It is important to mention that elastic resistance training has many benefits and many inherent flaws. If you understand how to properly combine elastic resistance training with inertial (free weight training) you can maximize your results! A knowledgeable exercise professional can help you design your home gym to take advantage of these tools.

H. Exercise Videos:

There are many great exercise videos out there (and a lot more bad ones!). There are videos for yoga, Step Aerobics, Tae-Bo, Pilates, Strength Training, Stability Ball Training, and every other imaginable fitness topic out there. Check out your local sporting goods store or Borders for a selection of exercise videos. The key is to find a couple videos that you enjoy and that give you the workout that you are looking for.

I. Other Fun Tools:

If you walk into a sporting goods store or open a fitness equipment catalog you will see a variety of toys that can supposedly enhance your workouts and deliver unbelievable results. Buyer beware! No one piece of equipment can solve all of your home gym needs and you must consider how this piece of equipment will fit into your complete program. Watch out for gimmicks and miracle exercise machines. Ask a fitness professional their opinion before you buy and you may save yourself some money! Do a little research before purchasing equipment for your home or you may run the risk of buying an expensive coat rack!

II. How much square footage do you have?

Simply put, how much space do you have available? Do you have enough room for an adjustable bench or a mutli-purpose exercise machine? Is the area well ventilated? How much ceiling height do you have? Are your floors solid? Do you have neighbors that might not appreciate you jumping up and down? Will you have room for all of the equipment you want to get? Thinking about these issues in advance will save you a lot of hassle in the long run. Finally, determine what else your home gym is used for? Will your home gym also be used for family gatherings, a playroom for the kids, an office, a gathering area to watch the Final Four, or strictly as a home gym? These are some other aspects to consider when designing your home gym.

III. Do you know your way around the gym?

Are you a beginner, an intermediate, an expert, or an advanced exerciser? A beginner might start out with an exercise tape, a Stability ball, and a couple of 5 pound dumbbells where as a more advanced exerciser might have a Barbell, Olympic Bench, a Stability Ball, an Adjustable Step, a Selectorized Weight Machine, a Power Rack, and a variety of Dumbbells. Have you been properly trained in the use of Free Weights or do you feel more comfortable using a machine? What kind of equipment does your plan of attack call for? The answers to these questions will help you better choose a home gym that works for you.

In closing, be sure to spend considerable time looking into the process of designing and constructing your home gym as it can be a very important addition to your life and to your home. Consider consulting an exercise professional to make sure that your gym will suit your individual needs, your budget, and your home. There are many reasons to have a home gym and it can be designed to help you achieve the results that you are looking for!

On-Line Sources for Home Gym Equipment:

• Exertools: http://www.exertools.com
• Perform Better: http://www.performbetter.com
• Power Systems: http://www.power-systems.com
• Body Trends: http://www.bodytrends.com
• Clubbells: http://www.1shoppingcart.com/app/aftrack.asp?afid=186111
• Kettlebells: http://www.dragondoor.com/index.html?kbid=2094
• Multi-Gyms: www.megaftiness.com

Stay fit,

Kyle Battis CSCS, L/ATC, NSCA-CPT

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