Posted on 30th July 2010 by admin in Body Building |Healthy Lifestyle |Weight Loss
Diet, Fruit, Healthy, Weight Loss, Weight Program
Surely there is something wrong if weight-loss efforts you do not also bring results. These errors must be caused by a variety of things. For instance, according to a poll conducted by Weight Watchers International Inc. And the American Dietetic Association, 90% of women in the United States think they have done a healthy diet. Though, in reality, only 1% who have been dieting correctly. How is the other? Guess for yourself!
Here are some reasons why your efforts to lose weight never succeed. Consider also the solution.
1. Excessive fat consumption
Indeed, fat-containing food was more delicious. No wonder when you find it hard to limit fat consumption to 30% of the total fat is needed every day. Most people consume in accordance with the needs of body fat every day, even more. In fact, research has shown that the more fat consumed, the less you absorb other nutrients. Consequently, you overeat. Your weight also increased.
Solution:
In general, the less you process the food, the lower the fat content in the body. Eat a baked potato instead of fries or potato chips or better eating wheat bread instead of a croissant. If you like to eat a salad, use mayonnaise or salad dressings are low fat. Limit your intake of sweet foods rich in fat once a week. Read the labels of packaged foods carefully. And when you buy canned food, choose the fat content of not more than 3 grams per 100 calories.
2. Never or rarely breakfast
You avoid breakfast because of fear of fat or wanting to lose weight? If yes, you’ve a wrong strategy. Breakfast can actually lose weight. The reason, with breakfast, you’re not going to ‘steal’ food when dieting. Moreover, skipped breakfast tantamount to making the body starves. Consequently, during lunch or afternoon your appetite increases. That will be even worse if you consume foods high in fat. Besides making your balance is reduced, with breakfast, you can better concentrate when you are workout. (more…)
Posted on 15th July 2010 by admin in Body Building
Healthy, Lateral raise, Shoulder Exercise
Side Lateral Raise is the isolation exercise for the shoulder. It focuses to the outside head of the deltoid.
In this lesson you will learn how to do the standing lateral raises with a dumbbell. Side lateral raise is when you get the two dumbbells and lift sideways. This exercise trains the outside deltoids. You can also do this exercise with seated.
Step:
* Stand upright your body with your feet width apart the shoulder and hold two dumbbells at your sides. Most people do the side lateral raise with bent the elbows slightly. However, using very light weights, you will also be able to fully extend your arm. Knees and elbows move during the exercise. Begin this exercise with your palms leading toward your thighs.
* Lift to sideways the dumbbells until they reach shoulder height. Some people want to lift the dumbbells a little higher. Never lift your hands higher than the ear. Keep moving your elbows, not to create momentum. Remember you should only move the arms. Do not lift or rotate your shoulders. Exhale slowly when you raise your arms.
* Then take the starting position and exhale slowly and concentration. The down motion you must be slightly slower and do not let the dumbbells fall. When the arm position you are in the lowest position your arms should vertical.
*Do 3 sets with 8 to 12 repetitions each. See more about Lateral Raise.
Tips:
* Don’t lean forward.
* If you feel too difficult to be done the side lateral raise with standing, then done this with seated. However, after you know how to do it right, you should do it with standing. It is to train your stabilizer muscles.
*Lift your dumbbells don’t “swinging” them up. If you still can’t do it, perform this exercise with seated until you can do it properly.
*Don’t lift or raise the dumbbell higher than your shoulders. It can make you more prone to shoulder injury.
Most people do the side lateral raise exercise with 1 to 10 kg dumbbells. Don’t lift the dumbbell that is too heavy. I recommend you 2 or 3 set with 8 to 12 repetitions. This exercise is not designed for heavy weights that could cause a shoulder injury if you keep forcing with heavy dumbbell (especially if you are a beginner). Choose a right weight which allows you to complete all the sets. Just do it correctly to keep your body like you desire, not to get injury. So keep healthy and fit every day. All the Best!
Posted on 8th July 2010 by admin in Body Building
Barbell Squats, Squats
Objectives – To Build Muscle In the Thigh
If only one exercise that you want to do for train your lower body (legs), it must be squats.
Execution Movement
You could make one of the machines or weights to Free weight to do this squat exercise. The best way is to do on the Power Rack (very secure). Attitude – feet shoulder width apart is the basic stance. A wider stance works on the inside of the thigh to a greater extent and work attitudes in the close outside of the thigh to a greater extent.
Middle Position Squats
Step:
1. Step on the shelf thus Barbell rests at the back of the shoulder. (Lift the dumbbells and go from the shelf when you have to do with free weights).
2. Bend the knee and lower your leg with a straight back and head to thighs parallel to the floor. You can also slightly below parallel if it were a ground not far away. I often do squats by different movements and make surely my hips are below my knees, I went below parallel.
3. Increase the power with only use the thigh with back straight with your legs almost locked out.
Must Remember :
* Exhale as you lifts the weight.
* Warm up before do the squats exercise.
* Focus on form.
* Heavy lifting as heavy as possible.
Squats are one of the most difficult exercises; many people avoid this exercise and go with the leg press exercise and lunges exercise. And of course, not many people have the body they want! Remember, what you have done is what you get and what will happen if you want to workout your lower bodies (thighs and calves). Squat exercises are the answer and you know why? Because squat exercises are ‘the king of leg exercise’. (more…)
Posted on 28th June 2010 by admin in Body Building
Bench Press, Bodybuilding Exercise
The Incline Bench-Press Exercises of various muscles in the chest, arms and shoulders. A variation on a traditional bench-press exercise, a flat bench, incline bench press with a bench that is more vertically positioned relative to the bench press bar, is used. Incline Bench-Press exercise, especially for build the muscles of the upper chest and to create a great exercise for shaping and which hard-to-build upper pectoral chest muscles.
Instructions: Lie flat on the bench, grab bar from the rack grave with a little larger than shoulder width, lower bar to upper chest is missing (only your chin) and then raised your arms until closed.
Tips and Techniques: Ideal level should be tilted about 30 degrees. Higher levels will continue to take the breast of the equation and to more shoulder exercises (like Military Press). At most, up to 45 degree rise. Perform this exercise with 6-8 sets and 3-4 reps, you can also use a dumbbells to variation your bench-press moves.
The Incline Bench-Press, you will not be able to as much weight as you with the palms press so you remember that the choice of their original weight. tend, with the upper Pecs (clavicle head of the pectoralis major work).
Weight Lifter Performing Incline Bench-Press, Feet should be planted firmly on the ground or on the platform, if (as shown picture).
At the bottom of the upper arm exercises, you should at an angle of 45-90 degrees with the upper body done. Angle of 90 degrees can help you focus on the chest, but can a shoulder stretching for any reason – if you feel sick reduce the angle.
4 The variation of common bench press:
* Flat Bench-Press
* Incline Dumbbell Bench-Press
* Decline Bench-Press
* Based Machine Incline Bench-Press => cables, levers, and the Smith Machine offers an alternative way to perform exercises.
Substitution: The Incline Dumbbell Bench-Press can be used to replace a top priority for Pecs. The Incline Chest Press (with a cable or lever machine, pushed a resistance upwards at an angle rather than directly into the chest press and basic).
Surely there is something wrong if weight-loss efforts you do not also bring results. These errors must be caused by a variety of things. For instance, according to a poll conducted by Weight Watchers International Inc. And the American Dietetic Association, 90% of women in the United States think they have done a healthy diet. Though, in reality, only 1% who have been dieting correctly. How is the other? Guess for yourself!
