Gym Addicts

Boredom Kills! Ways to Excite the Muscles and Get Them Into Shape

Gypsy — Fri, 25 Dec 2009 18:05:26 +0000

You may be enjoying your fit and built figure, but while you are happy with your current bod, your muscles meanwhile are slowly getting bored of the usual routines that you do during workout, because of this, they become less excited and refrain from responding to the challenge of indoor weight training and bodybuilding. Thus, before this effect begins to take place, you must be able to prevent it by feeding your muscles fun new activities which keep them toned to perfection. Below are some tricks to keep your muscles alive:

Backward lunges. Rather than going for forward leaps, do backward flips-something your body isn’t used to. Do your backward lunges in a wide spaced aerobics studio where you can freely hop without bumping into someone and at the same time see where you’re going.
The abdominal wheel. The abdominal wheel is a piece of exercise equipment that allows hand placement for movement, and is tested by the Mayo Clinic to be equally effective to ab crunches, side bridge and double leg thrust exercises.

Rock climbing for strength and sculpture. Looking for a more sculpted, strengthened muscle pack? Then you must also try the great outdoors for a change and start climbing those rock formations. Not only are they fulfilling to one’s adventure thrills, rock climbing escapades also help in exerting more strength both on the legs, arms and shoulders.

Give Your Lower Legs More Strength!

Gypsy — Thu, 24 Dec 2009 14:58:28 +0000

Having adequate lower leg strength is important as it not only allows you to stand and walk, it also keeps your balance and coordination with the other parts of your body. The calves usually carry all the burden of handling your weight with each step you make, thus they have to be chiseled to perform well. Like all other muscle groups, the calves should also be isolated during workout by means of special routines, as they cannot be strengthened by walking, jogging and cycling alone.

Here are some effective lower leg workouts which you can do easily:

Standing heel raise. This classic exercise targets the two main calf muscles, the gastrocnemius and the soleus. When the legs are straight while being raised, it is the gastrocnemius that is worked out; when bent, the soleus becomes the target. Calf raises are done by raising the calves alternately at the edge of a chair without using the hands to hold on to anything aside from a pair of dumbbells. This will increase your calf strength and overall balance.

Flex the anterior tibialis. Do this by sitting with feet flat on the floor and evenly aligned. Flex both feet in manner of bring the toes towards the head while keeping the heels on the floor. Begin slowly and deliberately, and eventually add resistance by placing ankle weights over the top of the feet. You can also try lifting a dumbbell by moving only the top part of your foot.

Minutes’ Worth of Workout Can Lead to Success

Gypsy — Wed, 23 Dec 2009 02:58:12 +0000

Do you sometimes feel frustrated if you don’t have enough strength and endurance to do those jump ropes for a longer period of time. Indeed a lot of advertisements and fitness articles talk say that doing the jump rope for 20 minutes a day is the key to fitness success, it’s actually not true.

Unlike boxers who undergo rigid training, persons who workout in order to get and stay fit would only have to spend a few minutes several times a week in order to achieve their aspired figure. The two-to-three minute jumps slowly train the body to get used to the routine, and eventually you’ll find yourself working out longer than you expected. Before long, you’ll be spending as much as 15 minutes doing the jump rope without even noticing it.

Here’s a quick tip:

On the course of your day, jump briskly for a minute, then stop and focus on your other daily activities. Allot a minute each hour of the day for brisk jumping-this will slowly train your muscles to the jump rope workout and enable you to stretch your endurance later on.

While at the gym, perform periodic jumps just like when you’re jogging around an indoor track. In time, you not only get that fit figure you’d always wanted to achieve, but also increase your strength and endurance levels as well.

Diet Tips to Remove Stress and Reduce Pain

Gypsy — Tue, 22 Dec 2009 18:41:06 +0000

Are you feeling down and sluggish all day? Then you need some motivation! Well, to get your hype back isn’t always easy, but you can actually find a shortcut towards getting back your energy by means of fixing your diet. Below are some quick tips:

Drink and smell the juicy pulp! Drinking a glass of fresh fruit juice or smelling its aroma can make a big change in your aura. Citrus fruits such as oranges and lemons can get you back on track even while in the midst of a stressful day. This is because their scent and taste activate the hippocampus, which in turn wakes up your senses. You then feel the drive to live and enjoy life again!
Practice aromatherapy. Just like drinking fresh citrus juice, it is also helpful that you engage in aromatherapy regardless of you being stressed or not. Lemon scent is known to be an effective antidepressant and as well lowers your blood pressure, making you immune to stress and not get affected by it.
Alter your diet. Sometimes you lose strength and energy because you are getting tired of doing the same things everyday, and that includes your diet. Try changing your meal plan every other day, so that you senses would look forward to consuming something new.
Avoid heavy dairy and sweets. There are certain foods which, due to their effect on your body’s digestion process, get you depressed, tired and lonely. These include yogurt, sour cream, cocoa, white bread and processed meat.

Lastly, drink plenty of fluids! These include water, tea, and decaf coffee. They keep you hydrated and relaxed all day. You can also munch on foods which are high in magnesium such as sweet potatoes, millet, artichoke hearts, brown rice and whole grains. Foods with omega-3 fatty acids meanwhile keep your heart functioning well and not be bothered by the surrounding stress.

Simple Weight Control Tips You Can Do Everyday

Gypsy — Mon, 21 Dec 2009 15:31:49 +0000

Controlling your weight gain can be very difficult, especially when you have just achieved your target weight count. While it takes rigid discipline to maintain your weight and figure, you can actually do some certain cheats by working on your attitude towards working out and shopping for your diet regimen.

Here are some ideas you should consider:

Workout: If you are following a workout routine, make sure that you set the resistance of your equipment that would make you capable of doing 8-15 repetitions. If later on you become more capable of making 15 or more reps, increase the load.

Diet Shopping: the key to shopping smart is by being able to determine what exactly you are going to consume. If you don’t have a plan, or at least a list of things to buy, then you’ll end up making purchases you don’t really need. Thus, know your needs, how long will you consume them, and where they can be found in the grocery so you can avoid those that would only put a toll on your diet and budget.
Check that Gadget: there are lots of workout equipments today that claim to be capable of transforming the whole body. They actually work, but not to as much as what they claim to be. They can only make your workout routine easier, but the real key to losing weight is by fixing your diet. So, if you think you really need that ab rocker, then get it-just pair it up with a good, effective diet routine.

Training the Core Muscles for More Speed, Endurance and Strength

Gypsy — Fri, 18 Dec 2009 17:18:02 +0000

In the world of fitness and bodybuilding, the prime word you can hear almost everywhere is “core”. The core area is located at the central part of the body, and this is where tremendous amounts of extension, flexion and rotation take place. Also, the core is where balance and coordination of the different muscle groups meet, and it is important for this muscle group to be trained in order to maintain balance and stability of the spine both during work and rest.

Thus, when working out the core area, here are the effective routines which you can master:

Training the upper rectus abdominis. The upper rectus abdominis can be worked out by means of the classic crunches and sit-ups. Crunching movements give the rectus abdominis greater strength and endurance and as well promotes to six-pack abs.
Lower rectus abdominis. Training the lower abdominals meanwhile can be done by curling up not the upper body, but the pelvis by means of a posterior tilt movement. Knee-tuck or hip-lift exercises activate the lower abdominals, but be sure that you are in a neutral position to avoid risks of excessive anterior tilt of the pelvis.
Rotational abdominal exercises. Activate the obliques by doing torso rotations in a seated, supine or prone position. These include Russian twists and bicycles.
Lower back exercises. Working out the lower back muscles can be done by using a glute-hamstring apparatus, as this equipment promotes greater lower back strength. Other weight exercises which provide satisfying core benefits include lifting the arms and legs in an alternate pattern while on prone or on the hands and knees.

Pre-Training Tips for Effective Workout

Gypsy — Thu, 17 Dec 2009 14:52:35 +0000

Every workout program has its own drawbacks and issues. While you cannot avoid a sprain or two, you can actually reduce the risks of injury by knowing some important tips which you can use before and during your training session. Below are some of them:

Rep gauge. If you are having trouble gauging how much load you need for workout, then you can begin by trying out your first estimated load and use it as a measuring stick for your succeeding reps. Some people tend to begin with the heavy load first before going lighter, which should not be the case since they are already injured and would not be able to feel the challenge anymore. Begin with lighter weights, eventually increasing the load once you know you can handle more.
Check the noise. Is your treadmill making some strange squeaking noises? If so, then it’s time to get off and change your equipment. These noises indicate that something’s wrong with the treadmill, and has to be immediately repaired.

Be sure to see your hands. During weight lifting, the number one rule is to keep your hands where you can see them. This will keep you from suffering injuries during lifting, particularly on the shoulder. Thus, behind-the-neck lat pullovers and behind-the-neck military presses should be avoided.
Dress code. What you wear during workout greatly influences your overall training. Be sure to wear clothes in which you are comfortable with, not just in terms of fashion but also while working out-clothes which allow you to move with ease. Avoid wearing jeans, as they restrict your movements during training. It is also recommended to wear rubber shoes at all times as they protect your feet from getting injured.

Martial Arts for Fitness: Good or Goof?

Gypsy — Wed, 16 Dec 2009 02:51:06 +0000

Fitness routines are no longer confined to the walls of aerobic workout and exercise; they also come in the form of yoga, pilates, and this time, martial arts. Martial arts such as karate or taekwondo train you not only to be fit but also to furnish your defense skills as well.

Why settle for martial arts?

First, unlike conventional exercise routines such as running and cycling which are prone to giving you hamstring injuries, shin splits, heel pain and iliotibial band syndrome, martial arts are held to safer, as they are conducted indoors. Trainings are also held on a mat, so when you fall, you are saved by the cushion, not by the hard concrete floor.

Since martial arts take on combat, you are then required to wear protective gear and safety pads so while you exert strength and effort in kicking and punching, you wouldn’t cause injury to your partner during sparring, and vice versa.

Also, martial arts classes teach you both to defend yourself from your opponent and how to do the safest way possible. Schools teach their students falling techniques, which can also be handy while doing other outdoor activities.

Of course, while on the course of training, expect that you will suffer a sprain or a strained knee-it’s really normal for beginners, not just in martial arts, but also in any kind of sport or workout routine.

Olive Oil: A Cure to Ulcers

Gypsy — Tue, 15 Dec 2009 18:37:34 +0000

In every salad recipe, you can find olive oil present. Olive oil has been around for ages, even as far back to the Greek civilization. During that time it has been used not only as a sauce and flavoring ingredient for various dishes, but also as a cure to ulcers.

The use of olive oil as a cure to ulcers may have been forgotten for centuries, until 30 years ago when the condiment was taken into a special medical study involving ulcers. According to the study, ulcers are caused by H. pylori bacteria, which damage the stomach lining. The antioxidant nature of olive oil is meanwhile effective in removing the various strains of the said bacteria from the stomach and prevent them from settling in, thus protecting the person from stomach ulcers.

But where can you get olive oil?

While olive oil is available in almost any grocery store, it is also quite important to know where it actually comes from. Olive oil is derived from, where else, but the olive tree. Fresh olive oil (more popularly known as virgin or extra virgin) is high in healthy monounsaturated fats and contains antioxidants which not only work to protect the stomach lining from the bacteria, but also regulates and even lowers LDL cholesterol in the body.

When using virgin or extra virgin olive oil, it is best to mix them in low heat cooking or no heat meals, as they easily evaporate on high flame.

Fiber: A Solution to Your Overeating Problem

Gypsy — Mon, 14 Dec 2009 15:24:49 +0000

Let’s face it: we are helpless victims of our voracious appetite. When our appetite goes way out of hand, we tend to eat anything and just about everything. Knowing this attitude puts a great toll on our health not to mention our weight, it is then time to fight the eating problem-by eating as well.

But how?

While we experience a high craving for food, we do have the power to choose the foods to eat, and in this case, we have to choose fiber-rich foods. These foods, such as vegetables and fruits, are low in calories and are high in fiber. They help you lose weight because:

They are easily absorbed by the body during digestion, thus keeping us satiated throughout the day.
They displace less satisfying calories and lower insulin levels while being digested.
They (soluble fiber) bind extra cholesterol and prevent them from getting oxidized and sent to the bloodstream.
Foods with insoluble fiber meanwhile maintain regular traffic in the large intestines, thus allowing wastes and excess toxins to be flushed out of the system smoothly.

So, if you’re having an overeating problem, why not dwell on high-fiber foods this time around? They are actually easy to find, as they come in the form of nuts, dried beans, oat bran, apples, oranges, carrots, green beans, and leafy vegetables. You can also feed on snack bars, whole wheat bread, corn bran, nuts and seeds while on the go.

Gym Addicts

Boredom Kills! Ways to Excite the Muscles and Get Them Into Shape

Popular:

Give Your Lower Legs More Strength!

Popular:

Minutes’ Worth of Workout Can Lead to Success

Popular:

Diet Tips to Remove Stress and Reduce Pain

Popular:

Simple Weight Control Tips You Can Do Everyday

Popular:

Training the Core Muscles for More Speed, Endurance and Strength

Popular:

Pre-Training Tips for Effective Workout

Popular:

Martial Arts for Fitness: Good or Goof?

Popular:

Olive Oil: A Cure to Ulcers

Popular:

Fiber: A Solution to Your Overeating Problem

Popular: