Exercise & Fitness

body soap

warmachine — Wed, 27 May 2009 01:51:06 GMT

i was wondering what would be the best body soap to use, i work out in the gym everyday doing mma training and with all the staff infections and other stuff like that i want to be safe. I hear all the time not to use antibacterial soap but that dont make sense to me..Anyone have any ideas?

I need to lose weight. What has worked for you?

mkgrl9722 — Sat, 24 Oct 2009 01:17:08 GMT

HI!

I am a 28 year old woman and I want to lose weight. I am currently 185 lbs but I am 5 ft 11 inches too. I have tried to drink water only and working out but nothing works! I even joined a gym and worked out every day for 2 months (all this with drinking nothing but water) and I didnt so much as lose a pound! Ironically, I lost weight while working at a fast food place!

I am used to being a size 10 not a size 14/16. I want so much to get to 140 lbs but I dont know where to start! I am such a fussy eater as well! Most things that diets would recommend I dont like.

Can anyone give me any great ideas on what kind of diet or eating tips that can help? One thing I am going to do is quit drinking soda! I read Dr. Mercola's article and I was shocked.

Also, another thing I have noticed lately is this: when I get up in the morning and I eat breakfast (I am trying to monitor my servings) I am hungry about an hour later. I dont know why I am so hungry! Any idea why this is happening? I have never been hungry like this before!

Any helpful tips or advice would be great!

Thanks!

Mkgrl

Mental health, feeling tired, is cardio still good?

kimmen — Mon, 16 Nov 2009 20:26:22 GMT

Hi Everybody!

This autumn i started on a 4 year long bachelor degree in engineering. This is quite a big task and many schooldays for me is often up to 12 hours. I'ts most maths and physics and it is really a struggle.

Anyways, to the point.

In the first of the year i was motivated and had quite a bit of energy. But now, i can feel my energy going down and mental mood going down. I don't know if these two connect with each other, meaning that the lack of motivation makes me feel tired, or the other way.

I have read several places that when you are tired, cardio workouts do you good. The naturally switches off that stress button and will make you have more energy. It's just a struggle to often get in the gym, when you are tired, and if i should listen to my body, my body actually says that i should relax, not train, if you know what i mean :-)

What are your experiences of doing cardio when feeling tired from work, or for ex. studies ? And could this make my mood change like that? For notice i live inn Norway, so maybe sun exposure have a little thing to say here.

Juicing ingredients

geogibbons — Mon, 02 Nov 2009 01:22:35 GMT

How come tomatoes are not mentioned as ingredients for juicing?

Way to loose 10 pounds in a week

williethompson — Wed, 28 Oct 2009 06:03:22 GMT

Simply, by using the weight loss medications you can lose about 10 pounds in the week. It has proved through the various studies that using the drugs for the weight loss is very effective in overcoming the weight loss. The intake of the medications for the weight loss is noted to be result-oriented method for losing those extra pounds. Many people believe that taking medication for weight loss may harm their health. If you take the medication as recommended by the doctor and for the limited time then there is no harm at all. If you take the medication for more time and in excess then it is certainly going to put some adverse effects on your health.The intake of the medication is being supposed to be one of the best methods for the weight loss.

Many scientific organizations have agreed on the fact that oral drugs can provide the best weight loss. Many other methods are available for the weight loss but none has been effective as oral drugs. It is the guarantee given by the some manufacturers of the oral drugs that 10 pounds of weight can be lost within a week. One of the best medications that can help you lose 10 pounds in a week is Acomplia. It is the medication that has been approved by the Food and Drug Administration for the weight loss process.The usage of this drug is advised by most health experts for the weight loss process. The intake of this medication should be done once in the day. The recommended time for the dosage is in the morning before the breakfast. The intake of the Acomplia 20 mg will show the effect for the whole day. It will reduce your appetite and you will not feel the urge to eat. To lose the 10 pounds in a week, you need to take the Acomplia pill in combination with the workout session and controlled diet. If you follow this routine strictly you would be able to lose 10 pounds in a week.

Acomplia pill works on the Endocannabiniod system by blocking the signals of hunger from the brain. Rimonabant the main constituent of the Acomplia works on the digestion system and increases the metabolism rate. Thus, the digestion of the fats and carbohydrates is increased and the stored fats are utilized. This leads to the weight loss. You can also opt for the option of the generic Acomplia if the branded medication is not affordable to you.Another medication that you can use for the weight loss is Xenical. Its key ingredient is Orlistat that works efficiently in the weight loss process. It reduces the conversion of the triglycerides into the fatty acids. This way the fats in the body remain undigested and are thrown out of the body. Even the digestion mechanism is boosted. This medication is being recommended to be taken thrice in a day. The best timing is to be taken after the meal. This helps to promote the weight loss process. If you taken any one of this medication as per the standard dosage in accordance with workout and controlled diet regime, then surely you will lose 10 pounds in a week.

if you want to get more info :about Acomplia (Rimonabant)

Protein Type Strength Training Recovery???

wallace brown — Sat, 15 Nov 2008 02:21:51 GMT

Hello I'm a protein type and I workout 3-5 times per week. I eat a perfect diet for my metabolic type as well as suppliment protein type specific multi + enzymes. I noticed that when I strength train it causes insomnia for 1-2 days after I train. For some reason my body released to much cotisol when I exercise and no matter how perfect I eat my body is unable to rebound it appears. As soon as I stop woking out for a few days my sleep is perfect again but every time I workout It causes insomnia. Any help would be appreciated.

So excited that I'm down 9 pounds

lms123 — Mon, 18 May 2009 22:37:32 GMT

Huge achievement because I've been struggling with weight loss after the age of 40 for awhile now. And I have to say that the low carb high protein diet really works to get the pounds off. Also, giving up alchohol is a huge component to success.

Whey isolate vs. whey concentrate

alan068 — Thu, 08 Oct 2009 21:34:10 GMT

For 10 years everything I have read indicates whey Isolate w. crossflow filtration is better than whey concentrate. BUT Dr. Mercola's news letter today says that concentrate is not only superior but that the isolate was pretty much worthless. Could anyone clear up this confusion for me. Thanks Alan

fit for life online - no weights push up workout

fit4lifeonline — Thu, 01 Oct 2009 10:59:59 GMT

Ok lets face it men, we really, and I mean really need to ‘man up’. What happened to the man that was strong as an Ox? Do you feel like a little extra strength would give you that feeling of being a man more than just merely male?

I personally think the metro-sexual shift was needed as men were a little too macho but things have swung too far, it’s time to realign!

I recently had an elbow reconstruction and know too well the feeling of what it’s like to barely be able to do a push-up. So please take on this program knowing that I the trainer am doing the same thing. I’ve managed to start training again but am fortunate enough to own my own gym, so this workout is all about using your own body-weight, in your home or at the park.

So how do you gain that extra strength without going to a gym? Is it truly possible to build size and shape without weights?

The answer is absolutely! If you use your imagination and replicate the following exercises, gradual muscle gain and shape will be the inevitable outcome.

You must be consistent with your approach to this and keep these key points in mind:

•    Train 2 hours after you have eaten a nutritious meal.
•    Speed; typically you can’t go wrong with a 3/1/2 count. That’s 3 counts during the push or exertion (concentric) phase, hold for 1 count, and return for 2 counts (eccentric) phase.
•    Always maintain the full program, don’t start cutting exercises because they’re too hard!
•    If any niggles or pinching type injuries appear then you may be going to hard and not stretching enough. Always stop if you experience any sharp pain.
•    I would recommend combining your training with a yoga session once a week. I use Vinyasa Flow, and a great resource for finding a class in your area is www.findyoga.com.au

Also note if you’re looking for a better body shape then you must be careful with nutrition. There is no amount of training that will combat a poor diet. Check out some of our nutrition articles on maintaining a healthy eating plan for optimal health.

Combined with this solid strength program you will not only look and feel great, but if you start now the results will be evident in time for summer!

Use the following techniques in a series of sets which allow you to complete all variations, even if in only a couple of reps. Build on this week through week to progressively include greater depth and core control. It’s always worth recording your sessions so that you can see your progression.

The strength workout.

Push-ups:
There are many of muscles involved in a push-up, including the core. Altering the angles and including unstable surfaces such as a BOSU or Swiss Ball will help achieve an overall work out. The push-up is a great exercise!

N.B. please make sure you maintain a good core line as demonstrated. Try to retract your shoulder blades and pull them towards the rib cage in the upper back.

1: Wide position push-up:
•    works more chest than arm
•    hard to keep shoulders retracted in this position
•    always set hands at chest line, not shoulder line!

2: Narrow position push-up:
•    works tricep (back of upper arm) more than chest
•    hands placed just outside the width of your rib cage
•    always keep your shoulder blades retracted.

3: Mid position push-up (add a single leg-lift and hold):
•    awesome all over upper strength and core
•    lift a leg as demonstrated to increase core strength, swap half-way through a set.

4: Decline push-ups:
•    really works shoulder and upper chest area
•    strong core position is imperative for good execution of this position as it’s easy to engage loads of anterior deltoid (front of the shoulder)
•    step up with a bench or BOSU ball (in order of difficulty).

Finish off with a core workout.

Prone cobra:
Typically done with the palms face down, the main concept is to retract the shoulders with core control. Imagine each vertebra ever so slightly separating or lengthening from the tailbone to the base of the skull. Engage your glutes in conjunction with the lower abdomen. Take shorter, shallower breaths than usual and hold for 45 seconds as a minimum. If you have a lower back problem use a range of motion that is pain-free.

The hover:
The aim here is to draw the abdomen into the body, effectively narrowing the waistline and supporting the spine with your core strength. If the lower back feels discomfort then either change to an easier level or adjust your position to remove the strain from the lower back. Take deeper, longer breaths, holding for 45 seconds as your minimum target.

The side-hover:
Keeping a straight line from heels to the base of your head, draw the lower abs with the side (oblique) abs and again breathe, to add a little extra pulse up from this position. Keep the pelvis slightly rotated forward to avoid lower back problems. Remember to work both sides of your body and again hold for 45 seconds minimum.

So there you go fellas, a simple but very effective strength workout to get you moving towards a strong and toned physique. In the next part of the series we will go into some further variations.

Enjoy.

Exercise and adrenal fatigue?

Erin C — Fri, 04 Sep 2009 21:48:30 GMT

I'm seeing lots of conflicting information on the two. Is it benefical or detremental to exercise if you're recovering from adrenal fatigue?

Help!?!

I strongly suggest you give an attention

sean456 — Mon, 04 May 2009 08:36:55 GMT

What are the circumstances? Is very overweight or just looking to dapper up a bit? The reason I ask is because if you actually are very overweight then I strongly suggest you give an attention on clinical program, one that is well supervised by a approved doctor or nurse. A program like this can be found at some hospitals, but it may just be best to ask your doctor for his or her outlook on which program you need to be on. The other way to make sure you lose weight is by having an exceptional support group that will help to motivate you.

We should expect some health care as well as lessons on eating and exercising appropriately. This is when massaging therapy and exercise therapy comes in handy because the last few inflexible kilos which consist mainly of body fat can be broken down with massage and burnt down with exercise.

---------

sean cruz

Drug Intervention New Hampshire

Pre-exercise snack for protein type

ejwynja — Fri, 26 Jun 2009 23:50:03 GMT

I've just started running in the mornings. Would it be best for me to eat after running or is there a pre-run snack that would give an additional energy boost? I usually walk-run for one hour. Any advice on how long I should wait after running to eat breakfast?

fit for life online - no time to waist - 10 minutes to a great waistline!

fit4lifeonline — Wed, 12 Aug 2009 00:54:28 GMT

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No time to waist!

A 10 minute workout to a great waistline

Do you find it hard to make the time to maintain good health and feel good about yourself? Do you feel like the routine you currently have just doesn’t quite cut it? This 10 minute workout is designed to challenge your core and abdominal strength, leaving you feeling like you’ve really ‘hit the spot’.

It takes no more than a bit of floor space, some hand weights and a towel, because you’ll sweat from this one. A Swiss Ball would be helpful too. (You should pay between $50-80 for a good quality one that won’t disappear from underneath you!) Check out any good equipment supplier if you want to buy one online.

Before we start, here are some great useful facts about working your core.

Fact 1: These muscles are small, thin sheets and work in relatively short ranges of motion. They require oxygen for an effective workout. This means that your ‘core work’ should be done with continuous breathing. Do not hold your breath or take extended breaks.

Fact 2: Your duration per exercise should be maintained for no less than 45 seconds.

Fact 3: You should always alter your exercise to suit your current strength. Continuing an exercise without maintaining a true technique will only hinder your results. So don’t feel like you need to show that you can do the harder version based on ego or the ‘trying to impress’ factor. You won’t get the results you want.

Fact 4: Keep your focus on the muscle group you are trying to work in association with your breath. DO NOT do whatever it takes to maintain that position – if you are no longer able to effectively hold that position then change the level and continue.

If you can keep these four points in mind you will absolutely create a stronger, flatter waistline! However, you must combine this with some cardiovascular training and most importantly a well-balanced diet.

Let’s get started!

Exercise 1 – The McKenzie push up

Starting from the floor, roll the shoulders back towards the spine away from the neck and gently push up, keeping the pelvis on the floor. Use the gluteal group to hold the pelvis down. Repeat 10-15 times. If you have lower back problems only go to what feels comfortable – never hyperextend.

Exercise 2 – The Prone Cobra

Typically done with the palms face down, the main concept is to retract the shoulders with core control. Imagine each vertebra ever so slightly separating or lengthening from the tailbone to the base of the skull. Engage your glutes in conjunction with the lower abdomen. Take shorter, shallower breaths than usual and hold for 45 seconds as a minimum. Again, if you have a lower back problem use a range of motion that is pain-free.

Exercise 3 – The Hover

The aim here is to draw the abdomen into the body, effectively narrowing the waistline and supporting the spine with your core strength. If the lower back feels discomfort then either change to an easier level or adjust your position to take the strain from the lower back. Take deeper, longer breaths, holding for 45 seconds as your minimum target.

Exercise 4 – The Side hover

Keeping a straight line from heels to the base of your head, draw the lower abs with the side (oblique) abs and again breathe, to add a little extra pulse up from this position. Keep the pelvis slightly rotated forward to avoid lower back problems. Remember to work both sides of your body.

Exercise 5 – The SB Jack knife

Roll over the ball and walk forward on the hands until the knees are just off the ball. Draw in your lower abdomen and pull the knees into the chest with a controlled and continual lift of the pelvis. Try to exhale in this phase and inhale as you return to a stationary position.

Exercise 6 – Push-ups with rotation

With or without hand weights, pull an arm in by the side of the body and rotate through the torso to extent the arm upwards. Draw the core in and try to avoid any swaying in the hips. Add a push-up in between each side to intensify the work out. Try a set of 10 on both sides.

So there you have it. Try for one full series daily of each exercise. When you feel confident enough, go through the series twice each day.

Brad Spark for www.fitforlifeonline.com.au

fit for life online - boxing for fitness - the perfect 30 minute workout!

fit4lifeonline — Wed, 12 Aug 2009 00:46:21 GMT

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Boxing for Fitness

The perfect 30 minute workout

With the resurgence of Boxing for Fitness in gyms and personal training studios it has become clear that boxing training is still one of the most beneficial and motivating forms of exercises around.

Laying claim to being the only training method that has stood the test of time, boxing can proudly stand on its own as a superior training tool for Personal Trainers and individuals.

Boxing training is much more than slipping on a pair of gloves and pounding a bag or focus pads. There is a lot more to this skilful art, particularly on a cardio and muscle definition level, which is one of the main reasons boxers are so often lean and well defined.

Below we will go through a training routine which has been modified to suit the everyday person of a moderate fitness level with the added benefit of not requiring any boxing equipment or training partner. No black eyes!

The only equipment you will require is a set of 2kg dumbbells, a skipping rope, and if possible a 4kg medicine ball.

To start with we need to warm up and what better way than a mini circuit routine utilising all of the above equipment.

8 minute warm up circuit: We are going to start with a 1 minute skipping round. Now if you can’t skip don’t throw the rope away and give up! There are many alternatives. You can lay the rope out in front of you and shuffle side to side touching the ends of the rope (the handles).

Continue skipping or side to side shuffling for 1 minute.

After 1 minute drop to the floor and complete a set of 5 slow push-ups. Make sure you go through the whole range of motion. Do not rush through this – remember it is a warm up.

After your 5 push-ups stand in front of a mirror and practice some shadow boxing for the next minute. This simply involves throwing punches into the air (with good technique). The punches to rotate through are jabs, crosses, and uppercuts.

After 1 minute of shadow boxing drop to the floor and do another 5 push-ups.

Once the skipping/push-up/shadow boxing circuit is complete pick up the medicine ball and complete 30 seconds of slow squats holding the ball out in front. If you don’t have a medicine ball just do your squats with your arms extended in front of your chest.

After 30 seconds lay on your back and complete slow sit-ups for the next 30 seconds. Once you have completed the sit-ups and squats do another set of 5 push-ups.

Repeat this mini circuit 1 more time, but next time you do the shadow boxing component use the 2kg dumbbells. This will add resistance to your punches and increase your body temperature and heart rate a little more.

This warm up circuit should take about 8 minutes to complete. Now you’re on your way to the 20 minute training circuit.

20 minute training circuit: Holding the 2kg dumbbells in a guard position like your boxing, punch out 10 left jabs making sure you’re not hyperextending the elbow.

Once you have done a set of 10 left jabs complete a set of 10 right crosses.

Put the weights down and drop to the floor and do a set of 10 narrow width push-ups. Narrow width push-ups work the arm muscles harder.

Continue on now with 8 left jabs and 8 right crosses and then again drop to the floor and complete 8 narrow width push-ups.

Follow this drop 2 sequence till you get to 2 left jabs, 2 right crosses, and 2 push-ups. Remember you are going down in increments of 2.

Now is your recovery which will be 1 minute of skipping nonstop. If you stop start the minute again! This is all about discipline people.

Onto the next routine you will need your medicine ball. Holding the medicine ball out in front of your body complete a set of walking lunges up and down the room. You want to be able to do at least 5-10 on each leg.

After a set of walking lunges still holding the ball in front complete a set of 10 squats. Straight away pick up the 2kg dumbbells and start punching out in front from left to right for 30 seconds. These are called burn out’s so really go for it!

After 30 seconds pick the ball up and go again with 5-10 walking lunges on each leg and then 10 squats. Again pick up the dumbbells and punch out in front for 30 seconds making sure you are jab crossing from left to right.

Complete this routine one more time so in total you would have completed it 3 times.

Once you have completed the 3 sets pick up your skipping rope and skip or side to side shuffle for another minute nonstop.

Onto core stability: Place yourself in a prone position, slightly raised with both arms bent underneath you as if you were pushing yourself up from the floor – hold this position for 30 seconds.

Roll onto your back and perform nonstop crunches for 30 seconds – making sure you draw your stomach muscles in towards your spine. Repeat this 3 times through.

Once you have completed this routine 3 times grab your rope and do 1 final minute of skipping or side to side shuffling.

This is the main body of the session. You should be feeling pretty exhausted by now. If you found this too easy or too difficult there are ways to modify it.

If you want a more challenging workout then increase the weight of the dumbbells and the medicine ball and try to have less rest in between sets.

On the other hand if you find the routine was too hard and you won’t stick to it, then reduce the weight of the dumbbells and medicine balls and increase your rest time in between sets.

Remember to always finish with a light cool down and stretch. A walk around the room for a few minutes is always a good way of letting your heart rate come down followed by a total body stretch.

Good luck and enjoy!

Christian Marchegiani for www.fitforlifeonline.com.au

Best time to do cardio?

wansuy — Tue, 04 Nov 2008 09:20:42 GMT

I've tried doing cardio in the morning, but I get sleepy after lunch and have to take a nap. If I do it at night, sometimes I can't sleep. Would like to know what time has worked best for you?

My cardio consists of treadmill, and sometimes the stair stepper. I'm thinking of doing swimming in the evenings. At least that won't get my heart rate too high, I think.

how to gain weigt with exercise

busafuik — Sun, 12 Jul 2009 21:23:02 GMT

hello there any one who can help me to gain some weight.at the moment im with 46 kg and in 37 years old.i eat everything and even like that cant put 1 kilo more.any tips?thanks

Your results with adaptegens such as cordyceps, rhodiola, whey and resihi?

bschec7 — Thu, 02 Jul 2009 23:24:13 GMT

Have somehow remained reasonably competitive and injury free as an aging cyclist, some of which I attribute to certain nutrients. Rhodiola in particular, a substance I have been taking for five years to aid in recovery. When I cycle off any of the listed products, feel as though my endurance (and mood!) drop.

Any competitive athletes have other substances they would recommend? My resting HR is around 50 bpm, and my BP has dropped the past few years to 120/70 or so.

Appreciate any inputs!

Brett