Health and Fitness

Throughout life, the body constantly changes. But what never changes is the need for proper nutrition. Whether you

Copyright (c) 2008 Ed Scow

One of my preferred ways of working out is by doing 10 minute workouts.

They’re quick, intense and leave me huffing and puffing long after the 10 minutes is complete.

But I’m a personal trainer and already in good shape, so are they effective for the everyday person looking for fat loss? Can you really do a 10 minute workout and expect to lose fat?

My answer to that is a resounding YES!

If you are someone who says they really don’t have that much time to workout and that’s what’s keeping you from losing the weight you’ve put on, then 10 minute workouts are definitely for you.

Or, if you know you have a busy week coming up and are worried that your regular workouts are going to have to be put on hold, then 10 minute workouts are also for you.

The most important thing to remember when doing 10 minute workouts is that you need to throw out the time wasting exercises like bicep curls, triceps kickbacks and crunches and stick to exercises that work your entire body or at least a good portion of it.

I’ll give you an example of what I did earlier today. I had a very busy that was packed full of clients, however I had a 30 minute window where I needed to get a few things accomplished, one of them being my workout.

So here’s what I did after my quick warm-up:

1) 1-Arm Dumbbell Swing supersetted with 1-leg Decline Push-ups

2) Dumbbell Squat w/Shoulder Press supersetted with Dumbbell Bent-Over Rows

I did each of those supersets for 5 minutes completing as many sets of 10 as I could. After I was done with 1 set of the first superset, I would rest for 20 seconds and repeat.

Then, when 5 minutes was up, I went on to the second superset and did it in the same fashion.

By the time that 10 minutes was up I was huffing and puffing, and my heart rate stayed elevated for a while. I still felt pumped up for quite a while into my next training session.

So give that workout a try, or come up with your own. Just make sure that you pick exercises that use a lot of muscle groups like push-ups, squats, lunges, rows, etc. and stay away from crunches and isolation exercises.

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Ed Scow’s fast, time efficient fat loss workouts have helped busy men and women lose fat faster than they ever could have imagined.

Ed’s workouts can be done in the comfort of your own home with limited equipment in as little as 15-20 minutes! To learn more go to http://www.fatlosstogo.com/

If you’ve been following the health and fitness literature during the past few years,

chances are you’ve heard much controversy about the role of carbohydrates in a healthy diet. Many are now pointing to carbohydrates instead of fat as the main culprit in obesity.

So what are we as muscle builders supposed to make of all this? With so many trying to lose weight, you are a rare breed if you’re trying to gain weight. Still, you still have many things in common with your larger friends. Both groups would want to minimize body fat, regardless of their ultimate goals. My guess is they wouldn’t mind replacing some of those flabby pounds with some lean muscle mass, though they’re probably not as enthusiastic as you are when it comes to muscle building.

So what should your diet look like if you wish to build muscle and lose fat? Well, I don’t pretend to have all the answers when it comes to fat loss, while the subject of building muscle would require a much more thorough discussion to give it justice. Here are some thoughts on the role of carbohydrates in our diets.

I don’t believe that the elimination of carbs could possibly be the ideal, since they serve as your body’s primary source of fuel. Protein can be used as fuel, of course, but this is inefficient. Besides, you’ll need all that protein to build your muscles, remember? You should remove bad carbohydrates but not all carbohydrates. These are high glycemic foods, which means that they turn into glucose quickly, and this in turn will lead to fat storage due to the release of the hormone insulin.

What are these bad foods? Foods made from white flour products and high fructose corn syrup are two examples of bad carbs which will inevitably lead to fat gain. You won’t do your muscle any favors with these kinds of foods; instead, they’re likely to cause an increase in fat and even increase your risk of diabetes and heart disease. It seems clear as we do more research that these foods should be avoided.

Of course, there is much more to be said on the subject. I encourage you to consider a comprehensive muscle building program that covers proper strength training exercises and helps you follow a solid weight gain diet plan.

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If you would like to learn more about how to build lean muscle , visit Jon Cardozo’s Web site at http://maximum-muscle-gain.com. Learn the secrets to building a muscular physique and avoid the myths of the bodybuilding industry. Brought to you by Jcardozium.

If you would like to learn more about gain muscle naturally, visit Jon Cardozo’s Web site at http://maximum-muscle-gain.com. Learn the secrets to building a muscular physique and avoid the myths of the bodybuilding industry. Brought to you by Jcardozium.

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Copyright (c) 2008 Al Short

Teenage body builders are becoming more and more common. And why not? Getting ripped is a great way to improve your self-esteem, get the respect of your peers, attract the girls (a big motivator for most teenage guys) and give you a healthy interest. It’s also a good way to find an older man to mentor you in more than just body building. And besides, if you’re considering a career that involves a lot of muscular strength, having a good set of muscles will count in your favour at the interview and help you in your job. I’m not just talking pro bodybuilding or sport as a career, either. Military, police, firefighting, construction, forestry, security and agriculture are all career areas where the muscular strength and mental discipline developed by teen body building will all be a real asset (and even if you want to be a teacher, body building can help. Wouldn’t you have had some serious respect for a teacher who had body builder muscles?). The teen years have some advantages when it comes to body building. During this stage of life, your male hormones (androgen and testosterone) are at a naturally high level like they will be at no other stage in your life. What’s more, your HGH (human growth hormone) levels are also peaking right now. Older bodybuilders have to take supplements to get the levels you already have. Your body wants to pack on muscle as you transition from being a boy to being a man, so let your instincts rip and get ripped! Top tips:

Don’t take steroids

They are illegal and will do your body serious damage. You will get caught. Period. Eat well. You’ve heard your mom bang on about “eat up your meat/greens/potatoes to grow big and strong” when you were little. She’s right. To build big, powerful muscles, you will need to eat right. Avoid takeout foods and eat plenty of good food ‘ complex carbs like wholemeal and potatoes (and popcorn), lean protein, fresh fruit and veggies. During the teen years, you will naturally crave proteins, so maybe consider protein supplements so you don’t eat the cupboards bare every day. A-Z Nutrition has a range of protein supplements like shakes and bars at low prices that will suit a teen’s budget ‘ you’ll be better spending your money here than at fast food outlets. Just hide them from your little sister ‘ they taste great!

Balanced workouts

At your age, focussing on just one body part per workout is a bad idea. You can put some serious strain on your bones and joints that you will regret in later years. Go for whole body workouts at this stage. You won’t be a teen for long ‘ the “chest on Monday, back on Wednesday, legs on Friday” type of workout is for when you’re out of this initial stage.

Aerobics

Yes, you will see the older body builders standing around and resting in between sets and exercises. However, you can overdo the rest times. It is important to boost your cardiovascular fitness as well as your strength, as this increases stamina and bloodflow. As you are doing a whole body workout at your age, you should do some cardio daily. Try running or cycling, or use some of the cardio-type machines at the gym. Supplements. You will not need any of the dietary supplements designed to raise your testosterone level or HGH levels, as these are already at a peak at levels that the older guys envy. The one exception to this one is the zinc products, as zinc helps with skin problems such as acne as well as overall health. Stick to basics such as multivitamins and protein supplements. Coaching

A good coach will show you how to lift right so you don’t injure yourself. He/she will also be there with good advice regarding diet and nutrition, exercise plans and other tips. If you absolutely can’t afford a pro coach, then find an older guy at the gym who looks like a serious bodybuilder to act as your mentor. He’ll be flattered, so don’t be shy.

Stretch

You will need to be flexible and you will need to warm up your muscles before doing weights or any exercise. Do plenty ‘ this is one exercise you can’t overdo.

First things first

Before you start pumping iron, pump yourself. Start off with push ups, chin ups and dips before moving onto the metal. What’s more you can do these anywhere and they’re a good way to impress your buddies at school.

Time

Your workouts should be less than an hour. At your stage of development, an intense workout should be over in 20-30 minutes. If you are not exhausted by this stage, then you are not working out intensively enough. Go all the way. When using weights, aim to use the full range of motion. You may see more advanced bodybuilders using only a half range occasionally, but this is for advanced strength training only. Teens need to be able to work all their muscles, ligaments, joints and bones throughout the entire movement. So no cheating or excuses.

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The way of ballet training does not always provide ideal recovery time for your muscles. At professional schools, there are 5-10 classes a week. Out of necessity to complete training, this is planned for 7-8 years.

Repetition of accurate movements is the basis of ballet training. Within a ballet class, muscle groups are always alternated as the barre work progresses. Or, to be more specific, the emphasis on muscle groups changes from exercise to exercise in a well formulated class.

However, over a week’s professional training there is usually one day off. That is not considered enough rest for the muscles by a lot of trainers.

If you are not in a full time dance school and you take two or three ballet classes a week, you can add pre-pointe or other practice routines to homework. You still are working every day, but you can plan for recovery time.

Make yourself a written plan. For each 4-6 week period, for example, pick three exercises using three different muscle groups.

You can practice each one on a day when you are not going to class. And rest that muscle group and work a different one on your next practice day. And so on. Make notes every 2 weeks as to how your strength feels in ballet class. Tell your teacher what you are working on, and get feed back.

For example you might choose your core muscles, your foot muscles and your turnout muscles. You can spread that out onto alternating days, and still see progress.

If you are following a professionally created regimen, you can do more work more often, per that guide. You’ll be able to test yourself and keep good track of how you build strength.

Always remember to relax and stretch your muscles after working. Have a day of muscle rest, and sew your next pair of pointe shoes. Watch your favorite ballet movie and imagine yourself in your chosen part!

Click here for free articles on ballet shoes, pointe shoes, The Perfect Pointe Book, The Ballet Bible, how to get exactly the right fit, details about turnout, pre-pointe, dance books and DVD’s and more

Occupation: dance educator, writer, chiropractic assistant, re Dianne M. Buxton is a ballet teacher, and a writer. If you find these ideas useful, you can find out more about them at http://www.manifestingsuccess.blogspot.com, or http://www.theballetstore.com

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One term you’re probably familiar with if you’ve spent any time among bodybuilders is training to failure. Though you may hear it often, many use terms like these without really knowing their meaning. It’s important to define these terms and not just follow the masses because it can have a big influence on your results in the gym.

So, what exactly is training to failure? To put it in simple terms, training to failure means lifting weights with a particular muscle until it can not physically lift anymore. I have seen one muscle building guru tell his readers that training to failure is essential for building muscle. On the other hand, I have also read a testimonial from a respected trainer who claims that he reached a standstill in his training. When he’s switched his training styles he began to make consistent progress again. He refocused his efforts on lifting to the point just before failure (which took some practice) and on making gradual progress each week. As you can tell, the subject is controversial, and you’ll have to find your own answers to the question. Here is how one fitness trainer explained it.

Vincent Delmonte, who went through an incredible transformation himself, tries to distinguish between momentary failure and absolute failure. Training to momentary failure means that you perform enough reps for your muscle to fail before moving on to another muscle group. Absolute failure, in contrast, would mean that your entire body is completely wiped out from exhaustion. This kind of training should be considered overkill as it puts a heavy strain on your nervous system and immune system, not just your muscles. These bodies systems take longer to recover, so you may require additional rest even if your muscles feel ready to train again. You can probably see by now how this could cause great delays in your training programs, not to mention it can put you at risk for serious injuries or illness.

Vince illustrates his point with an example. He tells us that sprinters develop significant mass in their legs, but they do not accomplish this by training to complete failure. Can you imagine sprinters running and running until they literally collapse from exhaustion? I’m sure most would agree that this is not the wisest method.

It is also important to realize that training to failure may not be the best approach to measure your progress. If you simply train each muscle until it fails, you don’t have a reliable benchmark to tell you if you are moving in the right direction. After all, your stamina can change from one day to the next day to a variety of factors. Instead, you should consider keeping records on your results such as how much weight you lifted in a given workout and how long it took you to complete your session. This is where a step by step, comprehensive program can take you a long way towards achieving your objectives.

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If you would like to learn more about how to build body mass , visit Jon Cardozo’s Web site at http://maximum-muscle-gain.com. Learn the secrets to building a muscular physique and avoid the myths of the bodybuilding industry. Brought to you by Jcardozium.

If you would like to learn more about gain muscle naturally, visit Jon Cardozo’s Web site at http://maximum-muscle-gain.com. Learn the secrets to building a muscular physique and avoid the myths of the bodybuilding industry. Brought to you by Jcardozium.

http://maximum-muscle-gain.com

When It Comes To That Family Gathering, Here Is How Show Up Lean and Mean

A couple holiday seasons ago I was with all my siblings at my parent’s house…

This particular day was one of my favorite holidays - Thanksgiving. We were having a fun day together, with games and relaxation by the gas fire place.

However earlier that day, something terrible had happened, an accident like no other…

It was horrific, it was massive, it was a Eating Event. You may ask what is a holiday eating event or accident? It is one of those times where there are so many good foods to eat and so many tempting treats made by your family members.

And you gather up all of this good food, and place it in a buffet style manner like a true Event in .

The accidental part happens when you keep on eating because you want to fit in everything for this Event and you don’t want to hurt anyone’s feelings for not having 3 helpings of each person’s food, so you just go through the stomach pain to chow down until your stomach turns against you.

How, do we deal with these inevitable parties, banquets, dinners, and the large and not-so-healthy Events. If we accidentally pig out or over-indulge are we doomed to be labeled as the vacuum cleaner or perhaps the garbage disposal.

First I’m going to remove the word “unintentional” from my vocabulary. Do we ever really “accidentally” eat anything at Events? I have a feeling that whenever I eat a piece of pie or perhaps pound of stuffing, it is not on accident.

I don’t ever recall accidentally eating a head of broccoli. No folks that doesn’t happen, we all know good and well that we are all responsible for every last morsel we put in our mouths is on purpose, what purpose that is, it’s up to you.

So you just indulged in the giant one, the whammy, the greatest Event and celebration, what do you do next. First I don’t recommend skipping your next meal or meals in the next day to try and make up for that episode of eating.

Let’s take a quote from TV accident. What happens after you see that snow warning or perhaps the this is only a test or whatever, “we now return to our regular scheduled programming”. I don’t know if any of them actually say that but I believe I have seen it before. Let’s apply that to food, after the bender, we not return to our correct assigned eating.

Get right back to our positive habits. Don’t beat yourself up just for that one Event. get right back in the groove, the past is over your shoulder you can’t change it, just make the finest of right now.

How about the reverse approach. You know that you will be likely losing control or you know there’s a family gathering tonight, what are you ever to do? Should you save up your calories and starve the whole day to make up for it? In one word, “No”, in two words, “No, No”.

If you eat less early in the day you will build anticipation for overeating later in the day and are likely to increase your appetite causing you to binge and eat more than you ever thought possible when the big meal finally does arrive.

Over indulging at any one Event can result in fat gain no matter what the daily calorie balance is, your body can only handle so many calories at one time, anything beyond that has to be stored for later, no mater what your daily total calorie intake is. Especially if you are just going to be laying on a couch for the rest of the day, your body can just accumulate all the energy after that gathering .

On the other hand if you eat fiber rich foods and drink plenty of water all day long you will be content and will be more likely to be able to control yourself during Events because you won’t feel famished and your stomach won’t be growling.

Let’s review the 2nd corollary of the law of eating…

“Small quantities of anything ‘ even pure sugar ‘ will probably not be stored as fat as long as you are in a calorie deficit where you are consuming fewer calories than you burn” That is the answer to all our problems, it is all about size control. Like car accidents I’m sure you wouldn’t mind tapping a grocery cart at 1 mile an hour on your soft rubber bumper. That’s kind of like just eating one piece of way with some fish for the main entree at your gathering.

In essence the pie won’t hurt you one bit, not a single bit, it will help you mentally by satisfying your taste buds for a moment, then you can be disciplined for another several days or even a week.

But let that pie get out of hand, and have seconds, along with 2 portions of grandma’s pumpkin pie, and several of your sister’s snicker doodles and your Event has turned sour.

Next time any of us are at that Event or holiday extravaganza which always is centered on food, it should be a big relief for to know you can eat whatever you want with little or no ill effect on your body composition, as long as you respect the law of calorie balance.

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Zach Hunt is an Event Spokane expert, personal trainer and owner of Physzique, a fitness coaching service in Spokane, WA. Go here: Spokane Personal Training

Hair tone is still another really significant matter to looking lovely. Before, you are more or less stuck with the hair tone nature has given you. These existing times though have substantially altered that fact and made everything much humor. Hair dyes have unquestionably brought an entire original proportion to haircare products. Even if the tone of your hair is something you do not like, you can now well rectify that. Plus, you go the exemption to alter hair colors whenever you look like it. You can dye your hair in saloons or still at house. Just make not have a habit of it though because hair dying can get unfavorable effects to the hair. To have certain that changing the tone of your hair is secure, go a better feel at a hair dye

Haircare has get a leading matter in beauty and it has by itself branched away as a speciality area. The hair is an appendage that grows out of the rind through the hair follicle. A hair maybe compared to a tree, as it has an origin seated in the follicle and it has a dense body forming its home and the shoot grows upward and out of the rind. The hair derives its nourishment from the rind, the glands around as easily as in the follicle. Hair requires sebum and some extent of moisture. The general concept that applying oil in the chief causes hair increase is still to be proven. The almost significant points to be noted in haircare are cleanliness, scalp hygiene, haircut and tone. Your character of hair is the best circumstance element when it comes to haircare. As you may get noticed, not everyone has the same hair character. Some have thick hair, some have crude hair and others have brittle hair. Naturally, haircare for each of these varies.

The leading trouble in the scalp is dandruff. It is characterized by light-colored flecks on the scalp and discomfort in the chief. Cosmetically and hygienically it is a good trouble and causes good soreness to an individual. Proper scalp hygiene and cleanliness helps in controlling dandruff. Additionally, antidandruff shampoos and scalp oils can assist hold dandruff in cheque. Choose a shampoo that has any of these antidandruff ingredients: coal tar distill, selenium sulfide, ketoconazole, salicylic acidic, zinc pyrithione, or sulfur. Tea tree oil contains antifungal and sterile qualities that well cut the fungus establishment and moisturizes the hair. It is not recommended though to use tea tree oil immediately to the hair. Simply make 5 to 6 drops of it to your shampoo. Right next to a dandruff trouble is feeble hair and hair departure. The hair departure being talked about here is not the age related one. Rather, it is the abrupt hair departure caused by a switching in your haircare products. You must make sure that the cause of your hair loss is identified. Many medical treatments cause a side effect of hair loss. In such cases the conventional methods of preventing hair loss will have no effect.

The almost fundamental matter about haircare is to rinse the hair and scalp regularly with spotless tender water. Never rinse your hair with difficult water or exceedingly warm water. Wash the hair initially by allowing water to wash it easily. Try lightly massaging your scalp as water runs through it. Make certain to use the shampoo that is better for your hair character. Ensure that the shampoo you take is of a dependable brand. Massage your scalp as you use shampoo. Then rinse the shampoo away and use conditioner to the hair. Let the conditioner drench for a few minutes before washing it away and again rinsing your hair. If your hair is arid or crude or brittle, there are several particular shampoos and conditioners ideal for you. There are too particular shampoos for dandruff. To forbid hair departure, here are some tips that could assist you. First, never take overly more of hair drier as they can induce departure of hair. Never sweep your hair for a lengthy moment. Do not alter your hair creams shampoos or conditioners frequently.

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Acne Rosacea, the common name for Papulopustular Rosacea, like all forms of Rosacea has proven itself exceedingly difficult to treat with modern medicines. Each patient is different and thus each treatment must be different, patient specific treatments are difficult to devise with much trial and error. Rosacea is one of the most common skin disorder which is mainly characterized by redness and thickening of the skin especially in the facial area. Sufferers of this skin disease often experience sudden blushing due to the dilation of tiny blood vessels underneath the facial skin. If left untreated gradually your skin might get wrapped with red pimples and also you might experience the swelling of your nose due to excess fluid accumulation in the tissue and permanent skin damage.

Dealing with acne rosacea can be frustrating and uncomfortable. You may find yourself dealing with redness or even with pustules; however, there are a variety of things you can do at home to calm your rosacea and prevent further flare ups. Without having to spend any money at all, there are various home remedies and preventive measures that you can take to keep your rosacea under control.

Cold compress: This method could be employed successfully to cool off the hot facial area. As soon as you experience the hit of flush soak a washcloth in chilled water and press and hold it on the blushed area. This immediate cooling effect would effectively help to mitigate the inflammation by constricting the dilated blood vessels. It is preferable to use this method thrice a day or as per needed.

Chamomile Treatments: This one of most important herbal ingredient which is known for its effectivity to assuage the severity of rosacea. The miraculous soothing effect of this home remedy efficiently alleviates the affected skin, minimizing the inflammation and some other symptoms of this skin disease. Take a handful of pure chamomile or a few chamomile tea bags and pour them in a pan containing 3 cups of boiling water. After 10 minutes separate the liquid part and keep it in freezer. Afterwards whenever you need a cold compress, dip a piece of cotton cloth in the chilled chamomile and apply it on the affected skin area until you get relief. However this treatment might impose some side effects for those patients who are allergic to ragweed.

Fenugreek Tea: This wonderful home remedy has shown to be quite effective in healing the damages caused by several skin diseases including acne and rosacea. If you did not see the fenugreek tea at your nearby store just get some fenugreek in a vessel and pour boiling water over it and keep it as such for around 10 minutes. Filter out the tea and drink it to experience the wonder it does to your skin.

Zinc - the use of zinc in curing acne is becoming more popular in the field of nutrition and wellness nowadays. After showcasing impressive results in some acne cases, more and more people are now taking in zinc in therapeutic dosages of 50 mg one to three times daily. Try this daily for a month and then reduce the dose to 25 mg a day. Stop using it if you get undesirable side effects.

Pine Tar Soap: This unique soap made from pine is known to minimize the redness of rosacea affected skin area. This remedy is too easy to deploy. Make a thick lather of this soap covering the entire affected skin and leave it overnight. Next morning wash it off with cold water. You might apply a bag balm just after using pine tar soap to get a better result. You need to apply this balm at least for 10 minutes to achieve the best output.

Garlic - Contrary to common conception, the use of garlic is indeed one of the most effective ways to treat facial blemishes. By rubbing raw garlic on the affected area several times a day, it acts like an acne cleanser and you can achieve clearer skin in a short period of time.

Read more on Anastasia eyebrow. Check out for skin care tips and acne.

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