Health, Fitness & Weight Loss Tips

Massive Biceps & Triceps

2009-02-28T01:22:00.003+05:00

It’s no secret that every serious lifter out there desires an impressive pair of strong,muscular arms.
Who wouldn’t be happy with tall, peaking biceps sitting on top of rock-hard, horse-shoe-shaped triceps? Who wouldn’t love to have a pair of ripped, well-developed gunsforcefully bursting through the sleeves of their shirt?
While developing muscular arms is usually at the top of many peoples’ agenda, thereality is that the majority of lifters out there have a very poor understanding of how toproperly train their arms for maximum gains.
In order to gain the proper insight into effectively stimulating arm growth, we must firstrecognize three basic truths:
1) Relatively speaking, the biceps and triceps are small muscle groups.2) The biceps receive heavy stimulation during all basic pulling movements for the back.3) The triceps receive heavy stimulation during all basic pressing movements for thechest and shoulders.
What do these 3 points tell us about effective arm training?
The most important thing for you to realize is this:
For maximum gains in muscle size and strength, the biceps and triceps require only a very small amount of direct stimulation!
So why is it that every time I enter the gym I see the same misinformed people, week in and week out, slaving away on endless sets of bicep curls and tricep extensions?

It’s very important to understand that the biceps and triceps receive a very large amount of stimulation from all of your chest and back training. Couple this with the fact that your biceps and triceps are already small muscle groups to begin with and it becomes quite clear that direct arm training is of minor importance.
Remember, your muscles do not grow in the gym. The work that you accomplish as you train with weights is merely the "spark" that sets the wheels of the muscle growth process into motion. The real magic takes place out of the gym while you are resting and eating, as this is the time when your body will actually be synthesizing new muscle tissue.
Because of this, it is vital that you do not overtrain your muscles. You must always make sure to provide them with sufficient recovery time if you want to see impressive results. Overtraining can actually make your muscles smaller and weaker.
If you’re looking to achieve serious arm growth, you must stop placing so much emphasis on direct arm movements. Forget about performing endless sets of concentration curls and tricep pressdowns. Strong, muscular arms are mostly a product of heavy chest and back training.
This is not to say that no direct arm training is necessary, just not very much. Here is a sample arm routine that you can use as a part of your program:

Routine #1
Barbell Curls – 2 sets of 5-7 reps Standing Dumbbell Curls – 1 set of 5-7 reps
Routine #2
Close-Grip Bench Press – 2 sets of 5-7 reps Standing Cable Pushdowns – 1 set of 5-7 reps
Take all sets to complete muscular failure and focus on progressing each week by using slightly more weight or performing an extra rep or 2. 2
If you can incorporate this way of thinking into your arm training, you will achieve arm size beyond anything you previously thought possible.

How To Lose Your Love Handles

2009-02-15T00:00:00.004+05:00

Love handles, in colloquial or slang speech, are a layer of fat that is deposited around a person's midsection, especially visible on the sides over the abdominal external oblique muscle. They are called "love handles" because they provide a soft place to rest one's hand while one's arm is around a person, or perhaps because they can serve as places to hold on while copulating.

NOW GET RID OF IT!

1. The move Abdominal bracingMuscles worked Abs, How to do it Get on your knees, bwoy. Draw your belly button inwards towardsyour spine while keeping your backstraight. “Locking up the transverseabdominals (TVA)”, as it’s termed in fancyacademic journals. Take deep breathsthrough your nose and out your mouth,holding the position. Repeat five times.What does it do? Helps build core stability,improve posture and prevent backache.And justifies all that posing in the mirror.

2. The move Hanging knee raiseMuscles worked Lower absHow to do it Hang from a pull-up barwith an overhand grip, arms shoulder-widthapart. With feet together, use yourabdominal muscles to raise your feet in anarc, until they’re in line with your hands.Pause at the top of the movement andslowly lower your feet. Do two sets of 10reps. As you get good at it, hook a lightdumb-bell between your ankles. Ouch.What does it do? Forces the lower abs intodefinition. It also helps stabilise yourpelvis, reducing the risk of hip-knack inlater life. You’ll save the NHS thousands.Not that the NHS will exist by then. Politicalcommentary and abs advice? You don’tget this on Jade Goody’s workout DVD.

3. The move Lateral flyMuscles worked Obliques – themuscles either side of your sixpackHow to do it Lie on your right side and propup your upper body on your right elbow withyour forearm on the ground. With feettogether, lift your pelvis to create a straightline from feet to head. Raise a weight inyour left hand until it’s parallel to yourshoulders. Pause then lower. Alternate onthe other side with sets of 10 reps, addingweight as the month goes on.What does it do? Gives you a balancedcentre of gravity, which means you won’t fallinto that old biddy when the bus lurches.

4. The move Body dishMuscles worked TVA and obliquesHow to do it Assume the ArjenRobben position: lie on your back, armsand legs stretched out. Lock up the TVA.With hands together and feet together, bringyour arms and legs towards each other.Pause when both are about 35 degreesfrom the floor. No need for a protractor,the pain barometer will do. Release to thestart position but don’t let your hands orfeet touch the floor. Do sets of 10 reps.What does it do? As well as being a meandancefloor move, this conditions yourupper and lower body to work as a unit,improving co-ordination and reducing therisk of hurting your spine.

Health & Fitness

2009-02-01T13:15:00.000+05:00

Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.
Therefore Health may be regarded as a balance of physical, mental and social aspects of life in a being.

Fitness may mean: The state of being physically active on a regular basis to maintain good physical condition.

Health and Fitness Make the Difference between living well and Living

Make it a daily challenge to find ways to move your body. Quality of life is what we all want. Good health helps us achieve a high quality of life. Fitness makes us want to live it every day. If you agree with these three premises, keep reading.

Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health. It is performed for many different reasons. These include: strengthening muscles and the cardiovascular system, honing athletic skills, and weight loss or maintenance in the overweight. Frequent and regular physical exercise boosts the immune system, and helps prevent diseases of affluence such as heart disease, cardiovascular disease, Type 2 diabetes and obesity. It also improves mental health and helps prevent depression.

Common misconceptions
Many myths have arisen surrounding exercise, some of which have a basis in reality, and some which are completely false. Myths include:
That excessive exercise can cause immediate death. Death by exercise has some small basis in fact. Water intoxication can result from prolific sweating (producing electrolyte losses) combined with consumption of large amounts of plain water and insufficient replenishment of electrolytes, especially salt and potassium. It is also possible to die from a heart attack or similar affliction if overly intense exercise is performed by someone who is not at an appropriate level of fitness for that particular activity. A doctor should always be consulted before any radical changes are made to a person's current exercise regimen. Rhabdomyolysis is also a risk. Other common dangers may occur from extreme overheating or aggravation of a physical defect, such as a thrombosis or aneurysm.
That weightlifting makes you short or stops growth. One caveat is that heavy weight training in adolescents can damage the epiphyseal plate of long bones.

Types Of Exercise

2009-02-01T13:10:00.000+05:00

Aerobic exercise
It refers to exercise that involves or improves oxygen consumption by the body. Aerobic means "with oxygen", and refers to the use of oxygen in the body's metabolic or energy-generating process. Many types of exercise are aerobic, and by definition are performed at moderate levels of intensity for extended periods of time. To obtain the best results, an aerobic exercise session involves a warming up period, followed by at least 20 minutes of moderate to intense exercise involving large muscle groups, and a cooling down period at the end.

Anaerobic exercise
Anaerobic exercise is exercise intense enough to trigger anaerobic metabolism. It is used by athletes in non-endurance sports to build power and by body builders to build muscle mass. Muscles trained under anaerobic conditions develop differently, leading to greater performance in short duration, high intensity activities, which last up to about 2 minutes.
Aerobic exercise, on the other hand, includes lower intensity activities performed for longer periods of time. Such activities like walking, running, swimming, and cycling require a great deal of oxygen to generate the energy needed for prolonged exercise to maintain a certain energy level.

Strength training
Strength training is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles. There are many different methods of strength training, the most common being the use of gravity or elastic/hydraulic forces to oppose muscle contraction. See the resistance training article for information about elastic/hydraulic training, but note that the terms "strength training" and "resistance training" are often used interchangeably.

Agility training
Agility is the ability to change the body's position, and requires a combination of balance, coordination, speed, reflexes, and strength. Agility is usually achieved when a person is using his ATP_PC or lactic acid (anaerobic) systems.