Category : Article
When you have hit a plateau and your triceps just do not seem to be gaining anymore muscle, grab the cables. Working out the triceps with cables will get you over the hump so you can still build your muscles. There is a difference when working with cables versus working with weights. The cables are going to keep the tension on the triceps the entire time you do the extensions. By keeping the tension on the triceps they will not get to rest so the muscles will start building up again.
There are many different cable tricep extension exercises that can be done when working out. Always make sure when doing the tricep extensions that you are doing the exercise correctly.
When doing the one arm tricep extension select the amount of weight you will work with. Then stand straight with one foot in front of your body and the other behind your body. It will look like you are walking just in smaller steps. Make sure you are standing right in front of the stack of weights. With your palm facing the ceiling grab the handle of the pulley. Slowly pull the handle until your arm is bent just a little under 90 degrees. Your forearm will be next to your body almost at waist level.
Once you are in position pull the handle all the way down until your arm is straight. If you are moving the upper part of your arm then you are doing the exercise incorrectly. The only part that will be moving in this motion is the forearm. Exhale as you are bringing your forearm down.
While your arm is straight down tighten your triceps. Hold the triceps tight for just a second. Then inhale and bring the forearm back up into your starting position. Continue performing this until all the repetitions are done then switch hands and start the whole procedure again.
For the low cable tricep extension select your weight then lay on your back on the bench. With knees bent place each foot flat on the ground on each side of the bench. Make sure your head is laying flat and pointing at the weights. With your palms facing towards each other grab the ends of the rope. Your elbows will point toward the sky and your hands will point at the machine.
While exhaling pull your forearms straight up so they are pointing at the sky. Once again only move your forearms and not your upper arm. While the forearms are pointing straight up tighten the triceps. Hold them tight for a few seconds then start inhaling as you go back to the starting position. Continue through all the motions until you have completed all your repetitions.
Both of these cable tricep extension exercises will help build the muscles again when you have hit a plateau with free weights.
While still concentrating on the triceps, get ready to work them out some more with the weighted bench dips.
Posted in Article on April 29, 2012
It is only natural to like sweets. Many people have become used to having something sweet daily as part of their standard food consumption. Yet too many sweets in the diet can lead to weight gain and health risks. The fact the sweets contain refined sugars add to the complications in the diet.
Refined sugars have negative health effects including hypoglycaemia, arthritis, diabetes, headaches, suppression of the immune system, osteoporosis, and depression. It also is stored as fat within the body increasing the weight of the individuals that consume it.
Replace the sweets containing the refined sugar with natural sweets such as fruits. Using the natural sweets to satisfy the sweet cravings will lead to weight loss and better health. Add grains and beans to the fruits to increase the natural goodness of the fruit. The natural sugar in the fruits provides the right kind of energy as well as essential fibers and nutrients.
Avoid consuming sugary drinks such as tea, coffee, and sodas. The average person will drink at least two servings of the beverages a day with the drinks containing about 10 teaspoons of sugar in each drink. The artificial sweeteners, used in the beverages, have been shown to interfere with the body’s natural ability to function properly; so even this type of sweetener is not good for a person. Instead of consuming the sweetened beverages, drink natural fruit juices, or water with a squeeze of lemon added as the sweetener.
Salt or sodium is another bad ingredient many people have in their diets. The issues with salt are that many people, highly over use it daily. They do not realize that they consume over 2,300 mg per day of the highly dangerous additive. Most of the foods consumed contain added sodium with processed, packaged, fast food, and restaurant foods. Even the canned soups and frozen meals have added sodium.
Sodium leads to weight gain, heart disease, and health issues related to the added chemical in the body and bloodstream. Sodium makes people retain water leading to the bloating of the body. It also tends to make people feel thirsty constantly, so when even consuming fluids, often times their thirst is not quenched.
Salt is not bad when used in moderation. There are high quality sea salts that have up to 90 minerals that are healthy for the body. Use sea salt that is either reddish or brownish in color or even the non-colored salt for the best type of salt to add to the diet. These types of salts do not have additives, chemicals, and are not bleached.
Your body does require a certain amount of sodium and natural sweeteners, in order to function properly. You should reduce the extra amounts you consume, to create a healthier life style and body. It is also important for you check with you doctor, prior to making major changes to your diet, in order to determine if it could affect your overall health adversely.
Posted in Article on April 26, 2012
The Sonoma Diet is a very popular diet. Many have used the diet to lose weight over the years. There are pros and cons to the diet. Understanding more about the diet will help anyone know if the diet is one they can use effectively.
One of the biggest pros of the diet is it’s simplicity. There is no counting of grams or calories.
Simply controlling the size of the portion is one of the biggest factors. The emphasis is on what you eat instead of what you do not eat. There is a list of forbidden foods on this diet and it consist of common low-carb foods. The focus is on the foods and eating them. Learning to eat slowly and savour the tastes of the food helps people gain respect for the foods. It also allows the brain to register the signals from the stomach it is full removing the overeating factor.
The nutritional value of the diet concentrates on the power foods that are healthy for a person. The list has a large variety which helps everyone create a personalized diet plan; that helps with the weight loss regimen. The structure of the diet is tightly structured, which provides guidance for even the most lax dieter.
One of the cons of the diet is the diet has very little flexibility for the low-carb diet. The diets for women are 900-1100 calories and the men have 1100-1300 calories; during the first phase. For many people this limit is too low causing them to give up on the diet or feel extensive hunger during this phase.
Vegetable servings are limited in the first phase, which for many people is challenging. After the first ten days on the diet, the servings of vegetable are reduced to a smaller amount. The fact of this particular limitation results in frustration by many dieters.
A Sonoma Diet emphasizes whole foods that are a big change for many people. Many diets have alternative options for people that cannot strictly follow the foods this one does not. Those limitations, for substitutes. make this diet a huge challenge for many dieters.
Most people suffer from carb crash during the first phase of the diet. Sonoma Diet claims it is not a low-carb diet yet many who have tried the diet will state it is one.
There are inconsistencies and inaccuracies that claim it is not a low carbohydrate diet while still being a high fiber diet. As an example the diet claims whole grain bread is less Glycemic than white bread, whole grain is made with finely ground flour so it is not a true statement. This diet also has claims of grains being the heart and soul of the diet, but it has fewer grains than the daily-recommended amounts.
This is one of those diets that many swear by and others swear at. Do your homework and make you own decision, after consulting with your doctor.
Posted in Article on April 23, 2012
Even though there are some exercises that can be combined while working your lower body, not all of them can. The cable crossover is one of those exercises. However, do not think that this is any less of an exercise. When used correctly, you will find that you have a well defined chest and shoulder. This exercise will also help when it comes to your posture as well.
You will need to have cable machine, which has two sets of weights (one for each arm). It is good to also have a mirror, if available, as this can help you to see your form to make sure you are executing the exercise properly. The mirror also helps people to keep you on track because it gives you the visualization to keep going.
How to perform the cable crossover
1. Get the appropriate weight for you and get both hands on the handles. Make sure that you are standing up straight, feet about hip width apart and hold your core so that you do not use it to help you with the move
2. Bring the handles in, pulling the weight in front of you so that you to the front of your chest. Make sure that your elbows are slightly bent so that you do not hurt yourself.
3. Bring your arms back but do not go too far back that it is a strain
4. Repeat these steps until you have completed all the reps in your set
Tips for getting the best results with cable crossovers
Even though you can increase the difficulty, it is important not to start out with weights that are too heavy. If you do not work your chest much, you will find that you need to start at a very low weight.
As with every exercise, it is important to make sure that you are breathing properly while you are exercising. You will want to exhale as you are pulling the weight forward and inhale while you are bringing your arms back.
Focus on your breathing and the muscles that you are working on while doing this weight as this will keep you on track if you do not have a mirror to look at.
It is important not to try and swing your body or your arms while trying to complete this exercise as this can end up causing damage to muscles. Cables are not as forgiving as dumbbells are.
It is also important for you to make sure that you are standing directly in the center of the weights so that you are equally working your arms. If you do not you will find that you can injure yourself and end up getting uneven results
If you do not want to increase the weight, but you still want to give yourself an extra challenge, you can just do the exercise slower. The slower you do the exercise, the harder your body has to work. Increasing your repetitions also helps with getting a greater challenge with the cable crossovers
Posted in Article on April 13, 2012
Do you want to know the quickest way to lose belly fat? You can actually get a firm stomach in just 2 weeks if you follow my program. There are no pills, potions or shakes to buy. In fact, the one thing you will need can be bought for $30 at your local sporting goods store. So, I’m not going to try to sell you anything in this article on the quickest way to lose belly fat.
Central to the routine is a $30 piece of exercise equipment called the stability ball. This is a 18 to 26 inch plastic ball that you use for a variety of exercises. Researchers at Sacramento State University found that people who worked out with the ball had twice the muscle fibers compared to people who actively did crunches. You can calculate then that using a stability ball is the quickest way to lose belly fat.
When you buy your ball, it will come with an instruction manual filled with a variety of exercises. Usually there are diagrams that help illustrate what you are to do. That’s why I’m only going to outline a couple of them here.
The first is called the Ball Curl. You’ll sit on the ball with your hands behind your head. Roll your torso down until your butt is just off the ball and your middle and lower back are on the ball.
The second is called the Pike and it’s one of the more complicated maneuvers you can do with the stability ball. Your should lie on top of the ball and your legs should be together with the ball under your thighs. Keeping your legs straight, contract your abs and lift your hips up toward ceiling, rolling ball to shins. Hold for 1 second, and then lower.
While the ball is central to this plan, it is not the only component. The quickest way to lose belly fat also involves doing 50 minutes of cardio at least three times a week. You want to warm up for three minutes and then alternate between three minutes of regular paced exercise and two minutes pushing yourself as hard as you can. Cool down for two minutes at the end. You can do any kind of heart healthy exercise including walking, running, cycling, or using a cardio machine at the gym.
Finally, you have to reduce your calories. You want to eat 500 fewer calories than you would in order to maintain your weight. A 30 year old man who is 5’10 and weighs 180 pounds needs about 2700 calories to maintain his weight. He should eat only 2200 calories while on this program.
That’s it. In just two weeks of following this program, you will have found the quickest way to lose belly fat. You should have lost an inch from your waist, and lost 5 pounds.
You’ll never wonder again what is the quickest way to lose belly fat.
A low impact exercise is one that is classified as lasting for at least twenty minutes with an elevated heart rate. Now this doesn?t mean that you have to suddenly start jogging or training for a marathon. There are many ways to participate in a low impact fitness routine plus there are a few things you should know before starting one.
If you have any type of major health issue then check with your doctor before starting a new exercise routine
Invest in a good pair of shoes suited for your chosen activity
Dress appropriately in clothes that repel sweat
Always start off slowly and increase the time spent on your exercise each week
Moderate works are key when it comes to low impact exercises. At first you may only be able to manage a few minutes of any kind of exercise. By taking the time each day to do just a little more you will quickly see your fitness level increase.
Set yourself small goals each day. It could be something like walking to your mail box or to the end of the street. Then the next day try and go just a little further, until before you know it, you can easily walk around the block.
To improve your fitness you want to increase your metabolism rate and this can be done by eating smaller meals frequently throughout the day. Try to include small amounts of protein as this helps fuel your body and gives you more energy to exercise.
Just eating more healthy foods will make a huge difference in your entire lifestyle. You will notice that you don?t feel as tired and sluggish and that you have more desire to get out and do things. Small changes like this can have a really drastic effect on your body.
Another tip when starting a low impact exercise is to have patience with yourself and don?t get frustrated if you are not progressing as quickly as you hoped. This is very true if you have started exercising with a friend or your spouse. Their body may become accustomed to the new exercise more quickly than you. Don?t worry your body will adapt too.
When starting any new low impact exercise be sure to use any necessary equipment that will keep you safe and make your workout more enjoyable. If you do what you enjoy you are more likely to stay motivated and stick with it.
There are a couple of lose weight vitamins that your body absolutely needs in order to go through metabolism. Plus, you’ll encounter a couple of other vitamins that you’ll also need to safely go through metabolism without killing you.
The Big B’s
B-complex vitamins are absolutely essential to your body’s metabolism. Without even just one of them, don’t expect the food you’re eating to go down the drain anytime soon. However, there are some particular “lose weight vitamins” in the B-complex family that play particularly important roles in weight-loss:
- Vitamin B 1 / Thiamine ~ for proper metabolism of starch and sugars. Found in eggs, whole grain flour, potatoes, oranges and asparagus.
- Vitamin B 2 / Riboflavin ~ for proper metabolism of fats, proteins and carbohydrates. Found in milk, cheese, leafy green vegetables and almonds.
- Vitamin B 5 / Pantothenic Acid ~ for the generation of energy to be used in the body. Found in green vegetables, whole grain flour, chicken, eggs, beans and green vegetables.
- Vitamin B 6 / Pyridoxine ~ for the metabolism of unsaturated fatty acids. Found in eggs, beef, chicken, bananas and avocados.
- Vitamin B 12 / Cyanocobalamin ~ for the whole gamut of metabolism: digestion, protein synthesis, food absorption and general metabolism. Found in meat, fish and eggs.
Other Stuff to Help Lose Weight
While the B-complex family is the star of the “lose weight vitamins,” there are some other materials that can help you reach your goal of losing weight in the long run:
- Vitamin C ~ this little puppy not only helps your immune system as heavily advertised, but it also helps keep you healthier by cleaning up the waste products that metabolism leaves behind. These waste products are called free radicals, and these free radicals are responsible for quite a number of problems in the body: ranging from arthritis to cancer.
- Fiber ~ if you have a problem feeling full after a light meal, go for fiber-rich foods instead. Fiber helps promote better digestion by making the food stick around longer in your digestive system while giving you that full feeling even after eating a portion of what you used to eat.
- Caffeine ~ ever wonder why you get so jittery when you drink a couple of espressos? Taking in a moderate amount of caffeine helps you burn up food a little better to produce energy for your body. That doesn’t mean you should guzzle down cup after cup of coffee! Caffeine helps a little, but taking in too much will ultimately be harmful for your body
- Green Tea ~ Although green tea has some caffeine in it, research has ruled out caffeine as the only weight-loss component of green tea. Something in green tea else that hasn’t been identified by science helps increase the metabolism and fat burning rates. Guess that explains how the Japanese, with their green-tea guzzling diets, manage to keep slim.
The Wrap-Up
There is no such thing as a miracle ‘lose weight vitamin’ that’ll shed off the pounds in an instant. It all boils down to getting exercise and maintaining a healthy lifestyle. However, keeping your body amply supplied with the right B-complex vitamins coupled with some extra vitamins and foods will ensure that you’ll be able to help your own body to healthily lose weight.
If you are looking for a no cost workout then exercising with a partner is an ideal method to use. Basically you will be using the weight and resistance of the other person to perform each exercise. This should be done very carefully and by using small amounts of pressure to prevent any injuries from occurring.
There are various types of exercises that you can do together and I will describe a few of them below.
Shoulder Press – this can be done by standing face to face with your partner and pressing your palms together at shoulder level. By keeping pressure on each other’s palms you want to move your arms upwards in a smooth movement. Try not to arch your back. Aim to do 10 reps.
Inner/Outer Thigh Muscles – position your legs so that your partner has their hands on the outside of your knees. The movement involves you pushing your legs apart while your partner tries to prevent you by applying pressure. Aim for 10 reps. This can also be repeated for the outer thigh muscles by having your partner place their hands on the inside of your knees.
Shoulder Shrugs – For this exercise you want to place your hands on your partner’s shoulders. Attempt to lift your shoulders up to your ears while your partner applies pressure. The goal is for your partner to apply gentle resistance. Again aim for at least 10 reps.
Hamstrings – Lie down on the floor on your stomach and bend one leg at the knee so that it points up to the ceiling. Your partner wants to hold the back of your foot and apply resistance while you try to bend your leg to your buttock area. Aim for 10 reps if possible.
Quadriceps – For this exercise you will want to be on your back on the floor or use a mat if necessary. Lower your knees towards your chest, this will be the starting position. Your partner will apply pressure to your feet while you attempt to straighten your legs. Aim for 8 to 10 reps of this exercise.
While doing these exercises the person applying the resistance wants to use enough force to make it difficult for the person to execute the movement. But not so much that it is impossible to make any kind of movement at all. With a little practice you can both see and feel how much pressure is required and you will know when to increase the amount.
Posted in Article on March 31, 2012
This exercise is aimed at the Tricep muscle, and there are a few variations and ways of executing the exercise. The benefits of using this exercise are that you will build up muscle, mass and strength, while at the same time burning off fat!
You can also adjust the weights used to suit personal preference and fitness levels.
The first exercise we will discuss is the Low Cable Tricep Extension.
Choose the weights needed, and position yourself face up on a row machine seat with a rope attached to it. Ensure that your head is facing the attached rope.
Take hold of the rope ends, with your palms facing together in a neutral grip.
Bend your elbows until they are at a 90-degree angle with your upper arms at 90 degrees to your torso.
Tip: Make sure you keep your elbows tucked in and your upper arms pointed towards the ceiling, while at the same time ensuring that your forearms face towards the pulley over your head. This will now become your starting position.
Keep your upper arms and shoulders static throughout the exercise, and as you exhale, stretch your lower arms out until they are vertical and straight. The forearms are the only part of your arms / shoulders that should move throughout the movement. Make your Tricep contract hard for the count of 3.
As you inhale, return slowly to your starting position.
Do the required number of repetitions of the same movement.
Another variation of the same exercise can be conducted while in the sittingor standing position. This will sometimes help to lessen possible back strain, and if you are recovering from a strain or injury, it is a good way to get back into the Cable Tricep Extension exercise.
Use a bench or a seat that has back support. Sit or stand on the seat or bench, and position yourself so that the back support reaches to just below your shoulders.
With the cable bar situated behind your back or neck, take an overhand, narrow grip, with your elbows positioned overhead.
Stretch forearms slowly until they are straight overhead. Lower arms slowly until they touch the back of the shoulders.
Do the required number of repetitions of the same movement.
Tip: In order to maintain full shoulder flexibility, let the rope or cable attachment pull your arm back.
Yet another variation of the Cable Tricep Extension, can once again be performed while standing. This version of the exercise is probably the least aggressive.
Stand facing your rope or pulley equipment, with the desired weights attached.
Taking hold of the bar in a wide grip, with your palms facing downwards, push the bar down until your arms are extended.
Slowly let your arms rise until they reach chest level.
Do the required number of repetitions of the same movement.
These are just 3 ways in which the Cable Tricep Extension can be utilized. There are many more, all of which benefit arm and chest strength.
Posted in Article on March 30, 2012
One of the best exercises for your back is bent over t-bar rows. This will concentrate on your middle back. The exercise will help build the muscles on your back while making it stronger. It will also go after your lats and biceps and help increase their strength.
You will need an Olympic barbell for doing the bend over t-bar rows. Place a weight only on one end of the Olympic barbell. Make sure the weight is something you will be able to lift up comfortably.
You do not want the barbell sliding backwards while exercising. In order to get the bar in place, lodge the end in the corner of a wall or put something heavy behind the bar.
Place each foot on the side of the bar, and make sure they are flat on the ground. Slightly bend your knees and lower your body until it is almost parallel with the ground.
Stretch out your arms and grab a hold of the bar. When grabbing the bar place your hands one in front of the other just behind the weight. Your palms will be facing in toward each other. Now slowly lift the bar up until you can rest your bottom hand on your knee. You are now in the starting position.
Best exercises for your back tip: Please make sure to drink plenty of water throughout this routine.
While exhaling and keeping your elbows close to your torso, start to slowly raise the bar up toward your chest. Keep raising the bar until the weight touches the lower chest. In order to help build strength in the middle back, while you are lifting the weight up, start squeezing the muscles in your back. When the weight is touching your chest hold this position for a couple of seconds. Do not arch your back while doing this. Keeping your back straight is very important otherwise you can easily hurt your back.
While inhaling, start lowering the bar back to the starting position. By lowering the bar slowly you will feel it pulling on your lats.
The bent over t-bar rows is not about seeing how much weight you can use. Be sensible and only use the 25 pound plate. This plate will give you the most range of motion and will give the desired workout to your middle back.
Take your time when doing this exercise and concentrate on what you are doing. If you are trying to see how quick you can perform the exercise, or are not paying attention your back will pay the price. If you do the bent over t-bar rows correctly your back will not get hurt and you will build the muscles on it.
When you are done exercising gently place the weight on the floor and slowly stand up. Stretch your back a little and even walk around for a minute.
Now that your back is stretched and the muscles have been warmed up you are ready to proceed with the next exercise. All of this is what makes bent over t-bar rows the best exercises for your back. This exercise is going to stretch some more back muscles.
