Archive for the ‘Workouts’ Category
Making Fat Burning Exercises Fun
If asked, most dieters would claim that losing weight is not fun. In fact, burning fat may be one of the hardest things an individual has to go through. You sweat, you push your body past its limits, and you generally suffer under the anxiety of having to do it again tomorrow. Losing weight consumes your whole life, from the food you eat to the activities you perform. It may feel like you can never escape it. To help you relieve your weight loss anxieties, while slimming your body down, here are some fun ways to get your body moving.
- Walking
If you travel the same amount of distance, jogging and walking burn exactly the same amount of calories. Jogging simply takes less time, yet it can be more damaging on your knees, feet, and back. Get up and get out of the house for a bit, even if you only walk a couple hundred feet. Humans have not always lived in houses. We are meant to travel over land and take in our surroundings. Appreciate your environment while you walk and you may find yourself completely distracted from your weight loss concern.
- Dancing
Nothing screams “fun” more than dancing. It is the simple act of moving your body to a rhythm or beat. Catch a funky tune and start moving your legs a bit. Let the sensation sweep over you and get completely caught up in a song, even one, for just a bit. It gets your heart moving and you feel a bit more connected with your fleshy vehicular body. Who knows, you may even enjoy it and continue dancing to more songs? You will never know until you try.
- Biking
This exercise is a personal favorite of mine. Biking is an experience unlike anything you can ever imagine. Sure, during the first couple weeks, it may be difficult, but you grow to appreciate it with time. Your legs build up endurance, your lungs strengthen, and you become charged with a legendary amount of confidence. Unlike a car, you are putting in all of the effort get yourself moving from place to place.
- Swimming
On a hot summer day, nothing beats swimming. Get in a lake, a pool, your bathtub, a river, whatever, and just swim around for a bit. Do some laps and get your arms working. If you have a friend, race each other. You will be beating the summer heat and burning off excess weight at the same time. Could life get any better?
L-Glutamine … An Important Amino Acid
 L-Glutamine is a naturally occurring amino acid that can be found in proteins, meat, beans, fish, and poultry. It is used by many important systems in the body like by muscles and the immune system. For bodybuilders, glutamine supplements like Best Selling Beverly International L-Glutamine  are especially important because of the positive impact glutamine has on muscles. It helps prevent deterioration and speeds up the recovery process. Did you know that every time you work out, your glutamine levels are cut almost in half.What that means is without enough glutamine in your system after a workout your muscles can’t decide whether to deteriorate or build. They end up building less than they otherwise would have. If you have extra glutamine the next morning you will feel ready to lift again instead of being too sore because the extra glutamine helped your muscles recovery quickly.
You may be wondering about the best time to supplement your diet with Glutamine. Here are 5 suggestions:
Immediately after your workout is the most important time to take glutamine. The positive effects are at their best immediately after your body has experienced plenty of  exercise. The goal is to keep your systems glycogen at its normal level, allowing your body to reduce oxidative stress, improve the immune system, and maintain the integrity of ingested protein. Be sure that you are well hydrated because the intake of glutamine is directly proportional to how hydrated you are.Â
Before you go to bed is another good time. Since you go 8-10 hours without eating, you want to maintain as high levels of glutamine as possible because they will be depleted by the time you wake up. A high level at night will be most beneficial for your immune system. Some products, like AST and  GL3, are most effective for bedtime use.Â
When you wake up, because even if you supplement the night before, your glutamine levels will not be at their peak when you wake up in the morning. We all need to stock up on carbohydrates and proteins in the morning for energy, and glutamine needs to be replenished also to ensure that you reach a more anabolic state as early as possible.Â
Before your workout can help ensure that your glutamine level remains normal during your workout when it would usually suffer from a slow depletion of glutamine. This also benefits your immune system and helps keep your body at a normal pH level, as your body produces more lactic acid than usual when exercising.Â
Supplement when you’re sick. You may be taking a break from your normal workout regimen, but your body still needs as much glutamine as possible to get better.
We All Need Protein
Proteins are needed to grow, nourish and repair body cells, muscles, tissues, and organs. They also assist other bodily functions like metabolism, digestion, and producing antibodies, that fight infection. And who hasn’t heard the shampoo commercials who tell us that protein gives us healthy shining hair?
Protein needs to be balanced for us to be at our healthiest. If you don’t get enough eventually your muscles start to weaken and break down. Our daily physical activity uses up protein and needs to be replenished.
Children need additional protein to grow and build strong muscles.Many foods which supply protein do contain certain other needed vitamins and minerals, which is one reason why protein bars have become so prevalent over the years.
Protein bars are a tasty and convenient way of ensuring your body gets the protein it needs. They are especially popular for those on the go, who do not have enough time to fix meals in advance, or simply want to avoid snacking on junk foods.
MesoTech Protein bars are ideal for a snack at work, during a long journey or simply if you get hungry. Along with being high in protein, these protein bars also have adequate carbohydrates to fuel the body with nutrition and energy. They even taste a lot better than other bars I have tried.
Two Thoughts For Bodybuilders
Recently I have been talking to some bodybuilders who have been talking up a line of new products from Bio-Engineered Supplements & Nutrition, Inc. (BSN)
BSN is a leading developer, marketer, provider and distributor of nutritional supplements designed for health, training, physique, and performance support.
Among other innovative products, BSN has assisted in developing many advances within the sports nutrition industry.
One of the biggest names in bodybuilding, Ronnie Coleman also endorses their products, and I can see why.
Supplementstogo.com handles the complete line of their products, but if they are not on your immediate list, click on the link below to browse the rest of the store. Chances are they will have what you are searching for: Supplementstogo 5,000+ products
Did you know that in addition to all of the great products that you can find on the site there is also a collection of outstanding videos on YouTube. Check out all the instructional videos on a wide variety of topics which include andro, bodybuilding, dieting, fitness models, health, MMA, muscle building supplements, power lifting, vitamins, workouts, weightlifting, and much more.
Here is a convenient link to add to your favorite bookmarks:
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Tips for Lowering Cholesterol Naturally
Part of any healthy lifestyle is maintaining normal cholesterol levels. Far to many people suffer from high levels because dietary standards across much of the western world have slipped into more of a “fast food” lifestyle. This has had a profound effect on many peoples health including an increased risk for heart disease and stroke brought about by cholesterol produced plaques in the arterial walls.
So where do you start and what are some tips for lowering cholesterol naturally?
The first place to start is with your diet. By making serious changes to your diet you can lower your cholesterol significantly. Adding an exercise regimen to the mix will further decrease blood cholesterol levels with the added benefit of getting you in shape and feeling good. With dietary changes it is best to start eating nutrient rich un-processed foods such as fruits and vegetables. These not only contain no cholesterol but are high in vitamins, minerals, and fiber. Natural plant sterols are also a good way to fight high cholesterol. Yogurt, fortified margarines, salad dressings, and cream cheese are known to contain phytostanols, which are a type of sterol.
If you are wondering what a sterol is it is also the main synthesized substance used in cholesterol lowering drugs but obtaining them from natural sources can have many of the same beneficial effects. Natural plant sterols can also be purchased in the form of dietary supplements at your local health food store. Lestrin is another plant sterol that can also be purchased as a supplement.
Avoiding saturated fats and Transfats is another cholesterol busting tip you should follow. Instead look for vegetable oils and foods that contain monosaturated and polyunsaturated fats. Many nuts such as walnuts contain these types of fats and are considered a good snack choice for those who are trying to lower their cholesterol.
One of the best known ways to naturally lower your cholesterol is fish oil. Also known as Omega-3 fatty acids, fish oil from seafood, such as salmon, are known to help lower blood cholesterol levels and have a myriad of other positive health benefits as well. You can also take Omega-3’s in supplement form if seafood just doesn’t agree with you. Many of the cholesterol fighting prescription drugs on the market today are called statins. Did you know that many of these statins are derived from red yeast rice which you can also purchase in supplement form. It is available in a form called cholestin which studies have shown to an effective cholesterol reducer in its natural form.
Caffeine Good or Bad?
Caffeine, just about everyone has an opinion on this heavily consumed chemical. Some see it as a useful tool in the fitness area (like me), and others consider it to be really bad stuff! As a friend of caffeine, I am going to point out a few items of interest and new research into this controversial supplement.
What the heck is caffeine?
Caffeine is a psychoactive drug, yep it affects your brain and your mood (you coffee drinkers will be well aware of this). Caffeine is a bitter (try chewing a caffeine tablet – yuck) white crystalline xanthine alkaloid that acts as a psychoactive stimulant drug and a mild diuretic (makes you pee more).
Caffeine was discovered by a German chemist, Friedrich Ferdinand Runge, in 1819 (and I bet he was up all night!) He coined the term “kaffein”, a chemical compound in coffee, which in English became caffeine. Caffeine is also called guaranine when found in guarana, mateine when found in mate, and theine when found in tea; all of these names are synonyms for the same chemical compound.
Caffeine is found in many plants and is used by most folks to increase alertness and focus, and sometimes, just o get through the rest of the workday. Break out the coffee and Red Bull. So, other than making me feel pretty good, what else can this chemical do?
1.It causes vasoconstriction – (constricts your blood vessels) this can help alleviate headaches.
2.It can widen the airways in your lungs, which can be helpful to asthmatics.
3.Causes fat cells to be released into the blood stream – allowing the body to use them as energy.
4.Boosts your metabolism – which assists in weight loss.
5.Reduces the perceived effort during weight lifting exercises – this can make your workout feel easier.
6.May reduce the possibility of developing Parkinson’s disease (you don’t want this illness).
7.Reduces muscle pain during intense exercise – allows you to go harder or longer.
8.Caffeine does make you pee more but in healthy people it does not lead to dehydration.
And guess what?
It can also significantly lower the risk of diabetes due to its insulin regulating ability.
Ok, so it has all these positive benefits, there’s got to be some bad stuff. Of course there is. Like anything, too much can be bad, and if you’re sensitive to the stuff, you should cut back or cut it out. Here’s a few of the negative items;
1.Caffeine can cause insomnia, nervousness, irritability and related disorders.
2.Excessive use can lead to over-acidity in your stomach leading to ulcers and other nasties.
3.While OK for us humans, this chemical is really bad for dogs, parrots and horses. (And really bad for spiders.)
4.Caffeine can exacerbate existing conditions of the heart – but no studies have shown that it adversely affects the healthy heart.
How should you take caffeine?
For day to day use, whatever beverage is your choice. Getting caffeine through tea or coffee (and chocolate) has the added benefit of a big dose of healthy antioxidants. For exercise purposes try taking a caffeine supplement (tablet or powder) in a dosage between 100 & 400 milligrams around 1 hour before working out. Experiment with the dosage to find what works for you. I tried 400mgs and it was far too much for me (shake,rattle and roll), but 200mgs was just right!
I believe that caffeine is a useful and moderately healthy supplement when used smartly. Remember to always consult your doctor if in doubt. If you have any serious medical conditions do your research before taking any chemicals. As a final note, the most recent studies have shown no links between caffeine intake and miscarriage. I would probably reduce the intake as a general health measure anyway!
Taking Supplements Is all About Timing
There are lots of supplements now available for bodybuilding to help add more muscle or to get stronger and to recover faster. As the number of supplements that one can use and afford gets greater and people have to figure out when the best time to take various supplements is and what amount to achieve the greatest affect so that the money you spend is spent wisely and you get the greatest gains in the shortest amount of time. To look at what supplements you should take during the day there are some key times of day that supplementation is based around these are early morning, pre-workout, post-workout and before sleep.
Some supplements are more important than others, there is some debate about which supplements are ranked more important but there is general agreement that protein is the most important followed by creatine then following those are arginine, tribulus, glutamine and BCAAs.
Here is a schedule that you could follow if you were using these six supplements
Morning
40 Grams of Protein
2-3 Grams of Arginine
This is needed to supply the body with protein and amino acids after 8 hours fasting this will help prevent any muscle breakdown.
Pre Workout
3-5 Grams of Creatine
20 Grams of Protein
40 Grams of Carbohydrate.
5 Grams BCAA
Creatine is taken pre workout to help boost strength and endurance with the whey protein as well and the carbohydrate to provide energy.
Post Workout
3-5 Grams of Creatine
40 Grams of Protein
40 Grams of Carbohydrate.
5 Grams BCAA
Sleep Time
40 grams of Protein
2-3 grams of Arginine
Before you go to sleep you need to endure your body has adequate protein for 8 hours, carbohydrate is avoided at this time to prevent it being converted to fat. The Arginine helps boost growth hormone levels during sleep.
There are other supplements available the ones I have mentioned here are some of the most popular ones. You may want to experiment to see what works best for you but here is a schedule of these supplements if you had access to all of these you may want to experiment to see which combinations work best for you.
Extra Tips For Diabetic Exercise
One of the things that I learned in diabetes education sessions was to exercise more. It was, and still is sound advice, not just for diabetics but for everyone. As I begin my routine there are some extra things that I have to be conscious of.
I have an old workbook from The American Diabetes Association and I underlined a few of the points to remember when starting to exercise:
When I first began I had to know how my sugar levels ran, so I was told to check before and after I exercise. Because I am hypoglycemic, mine are usually on the higher side when I start, and afterwards, are generally lower than when I start.
Each person needs to check this for themselves of course, because I have heard of cases where after exercising levels go up.
The next thing I am cautious of is pushing for too long, or doing too much. I have to keep moderation in mind. The end result of too much of a good thing leads to low blood sugar and this is no fun either. If you start to feel really weak or light headed, let up and get a quick snack.
That brings me to something else to remember while exercising. When at home I have water, and a snack close by just in case. Carbohydrates are best. If I am away from home I take my water, and glucose tablets. As an extra safeguard I have my cell phone along also.
If you have low blood glucose when you are ready to exercise, try having a snack before you begin, or ask your doctor about adjusting your medication.
One more good idea is to exercise with someone else if your levels vary a lot. It’s more fun that way and if you have trouble, someone is there to help.
The Gluts Are Sagging and My Mind is Goin Thru Them Changes
I have often said that for me a mental tired is worse than a physical tired, and since I spend most of the day in front of my computer now, I can back that statement up. Even though I try to take regular stretch breaks during the day, by the end of work my back and neck are sore, my body is stiff, and I really don’t feel like doing any training. I definitely don’t want to exercise for another hour when I’m already stiff, tired and sore from work.
The mental sluggishness and physical aches from eight hours behind a desk comes mainly from sitting, and doing the same tasks, stress and boredom. You get to work a few muscle groups, like wrists, shoulders and neck muscles, but the major muscle groups, like hamstrings and gluts, are pretty much unused. Constant contraction leads to tension, and disuse leads to stiffness, both of which create soreness. The psychological drain from both over-demand (stress) and under-demand (boredom) is often made worse if you are in a location with poor air circulation and poor lighting. In addition, the lack of physical activity at work means that the body is not getting expanded blood circulation, so the cells of the body may be undernourished.
Because all of this makes me feel so fatigued, it seems like what I need to do is to fall on the couch for a night of vegging out with beer and pizza, while channel surfing the tube. Sounds good but … What is really the better choice, physically and mentally, is to make up for the lack of movement and slow metabolism of the work day with a good exercise session. Activity is the antidote to the sedentary lifestyle. Even just a moderate 20-minute walk will ease the tension in lower back muscles and improve metabolism and circulation. A more strenuous cardio session will really help get oxygen to the blood, nourish the cells, and clear my head. Strength and flexibility exercises should get the large muscles going, loosen tight muscle groups, and promote better balance for the entire body.
I already know how good exercise is after I do it, but the problem is getting started. The key is to make the choice automatic, and limit the last minute, after work decision process. Here are some tips and mental tricks to help me to Just Do It!
Reminder: Exercise is an important part of counteracting work stress and fatigue.
Reminder: Regular exercise is necessary for health, not a part time option if I feel like it.
Reminder: I really do enjoy my exercise time. It’s time I take just for me and I feel better because of it.
Schedule training times like any business or personal appointment.
Make it easy to exercise by using convenient facilities, carrying exercise gear with you, scheduling a time right before or right after another commitment, etc. I have a treadmill in the Family Room.
When I am really whipped, I can skip the high demand exercise session and choose something light, easy and enjoyable, rather than forcing the hard work or canceling altogether.
Learn simple workouts, like a walking trail or a home treadmill, for times when it is difficult to do more elaborate training. Resistance Bands or the always popular push ups and sit ups.
Make a commitment to classes, a trainer, a friend or a training group to help you meet the obligation to yourself. It is always better for me to workout with someone so I don’t get bored or lazy.
Alternate activities to keep them fresh and provide variety. Isometrics, Weights, Treadmill, Bike, Elipticals, Rowing, Stairs, alternate different muscle groups, etc.
If you miss a session, or even a few days, just get yourself right back into exercise. It is counterproductive to beat yourself up psychologically.
A realistic exercise routine after dinner, works for me, and almost always makes me feel a lot better, physically and mentally.