Strength Training Develops Solid Softball Players

Softball is a popular sport these days. Corporations, adult leagues and inner-city competitions are fueling the demand for skilled and competitive players. While softball may be experiencing a surge of interest, the basic techniques to improve your game and gain a competitive edge have remained the same.

Many do not realize that basic softball movements such as batting and throwing are not a directly related to arm strength. The movement begins in the legs. The power is then transferred into the hips, the torso, the upper back, the chest, the shoulders and then the arms.

A proper softball Strength Training routine will include an Exercise for each Muscle group. During the off-season, athletes will be able to strength train 2-3 times per week. Training should be reduced to 1-2 times per week during the season. Each Exercise should be performed 8-12 times for 1-3 sets.

Quickness, speed, agility, balance, explosiveness, and power will be enhanced as the Strength Training program progresses. Below is a list of sample exercises for the commonly used Muscles in softball. There are many other exercises you could perform, but this will provide a starting point.

Quadriceps- Squats, One-Legged Squats, Jump Squats

Hams & Glutes- Lunges, Explosive Lunges, Bridge on Ball

Hip Adductors/Abductors- Lying Side Leg Raises, Ball Squeeze

Obliques- Oblique Crunch on Ball

Rectus Abdominis- Ball Crunch, 180 Ball Crunch

Erector Spinae- Plank Pose

Deltoids- Shoulder Press, Military Press

Pectoralis Major- Chest Fly, Chest Press, Push ups

Latissimus Dorsi- Bent Over Row, Reverse Fly

Triceps- Overhead Extensions, Skull crushers

Biceps- Bicep Curl, Hammer Curl

A powerful softball strength training program will produce powerful players. Use a full ROM (range of motion) for each exercise. Generally free weights provide a better ROM than machines, but use which ever feels best to you. The ultimate goal is to create a solid program that will deliver a well-rounded athlete.

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Fitness for Women: Difference between Strength Training and Cardio Training

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How Martial Arts Can Help Your Kids Do Better in Everything

Children face a lot of challenges we adults don’t necessarily understand. Young kids deal with pressure from home, school, and their friends; and they also have to deal with decisions they can only make. The dangers of their surroundings such as bullies, gangs, criminals, and strangers add to their everyday concerns and as parents and guardians, we need to make sure that they are equipped with the right mindset and physical wellness to overcome these obstacles.

One effective way of helping our children cope with the world is through martial arts. Martial Arts has been recognized by many communities as a way to give our kids the ability to face these day to day pressures. One of the more successful and nationally recognized programs is the KickStart program founded by Chuck Norris, actor and martial arts champion. The KickStart program was originally founded to combat drugs and gang recruiting, and is now being taught in over twenty five Houston, TX area schools and twelve Dallas, TX area schools.

Like the KickStart program, Evolution Martial Arts’ of Tampa and Carrollwood aim is also to help kids gain more discipline and self-confidence without any inclination towards violence. The studio offers numerous disciplines of Mixed Martial Arts (MMA) such as Brazilian and Gracie Jiu Jitsu, karate, judo. Muay Thai or kick boxing, and wrestling.

So what is it about martial arts that is so influential on our kids? The main tenants of martial arts are discipline, honor, confidence, and perseverance. Each child is started in the program on a level playing field, and becoming more senior in the program ensures they respect the effort that got them to that level. Martial arts is comprised of a set of choreographed moves called “forms” that progressively build to the next level of difficulty. Each set of moves rely upon knowledge of the previously learned moves for execution. The knowledge of these moves is tested by senior belt members in the organization, and recognized through a colored belt system.

If a child with martial arts training is cornered by a bully or even worse, a predator, they have the tools necessary to escape the situation as quickly as possible. This is a reassuring fact to most parents; knowing their child can defend themselves help them feel more confident too. Fundamentally, children with martial arts training are no longer seen as victims, so the confrontations rarely happen in the first place.

Brazilian Jiu-Jitsu (BJJ) focuses on techniques that are easy to learn in a very short period of time. The techniques taught in Brazilian Jiu-Jitsu are also effective and have been tested on knowledgeable martial artists who are not cooperating. A small amount of simple but high percentage techniques makes the difference.

Judo is best known for its throwing techniques. Judo also involves considerable grappling on the ground utilizing specialized pins, control holds, arm locks, and Judo choking techniques. Judo emphasizes safety, and full physical activity for top conditioning. This MMA discipline is learned on special mats for comfort and safety.

On the other hand, karate deals with attacking techniques through evasive body movements and/or blocking, and counter attacks using kicks, punches and strikes. Joint locks, restraints and takedowns are also used, but to a lesser extent. As a method of keeping fit and healthy, it develops balance, co-ordination, aerobic Fitness, strength and flexibility. Karate could be a fun way to get kids in shape and keep them active during non school days.

Evolution Martial Arts also offers an After-school Pick-up Program that helps parents make sure their kids get to the studio safely right after school. Try them out and see the improvement on your kids.

Fitness Training Program For Women To Lose Stubborn Belly Fat

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Fitness Training Program For Women To Lose Stubborn Belly Fat

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Exercise Routine - Static Contraction Training For Muscle Growth

The static contraction training system was originally developed by Pete Sisco and John Little. Their book titled "Static Contraction Training" was first published in 1998, and has become one of the better sellers. Pete Sisco has since gone on to develop additional training programs based on the static contraction training principles, including Precision Training, Train Smart, the CNS Workout, and Maximum Strength.

The easy monumental of static contraction training (SCT) is to generate ultra high intensity in the shortest amount of time. This training method is a complete 180 degree turn from conventional training supplies where you perform several different Exercises doing 6 to 12 repetitions for each. The SCT training method focus on overloading the Muscles through maximum intensity in minimal time spent. A conventional SCT Workout lasts one or two minutes. It's not a typo. You read which correct, just one or two minutes.

Does Static Contraction Training Work?

Of route it works. Over 200,000 people all over the globe have used Pete's SCT training supplies for strength and Muscle growth gains. It may seem outlandish that an entire workout should last merely 2 minutes, where conventional training workouts persist around 30 to 45 minutes. You have to be asking, "how could a 2 minutes workout possibly produce more possible outcome than a 30 minutes workout?" The key behind the prosperity of SCT workouts is intensity and maximum muscle overload.

Do you know what causes muscle growth? Your muscles respond to stress and stimulus such as resistance for weights. The heavier the weights used, the greater the stress. By utterly overloading your muscles using excessive heavy weights, you create the stimulus that equals strength and muscle growth.

Unlike traditional workout routines, static contraction training involves simply holding the maximum weight you can in a static have for 5 to 10 seconds. Each SCT work session usually involves 5 different Exercises. You simply perform a static hold, and that is it, which is why Static Contraction training sessions are brief, but extremely intense.

You perform the static holds in your firmest range of motion. Using bench push as an example, you would perform a static hold of the barbell near the top, about 2 to 3 inches away from the top of the motion without locking out your elbows. This is your strongest time period of motion. You own the weight for 5 to 10 seconds. If you rep with 150 pounds on the bench press, you can possibly do a static hold using 250 to 300 pounds, or even more. This is all the stimulus that your brain needs for additional muscle growth. You can get more Fitness and nutrition information by visiting http://exchanged-links.blogspot.com

Beginner's Weightlifting and Resistance Training for Women

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Beginner's Weightlifting and Resistance Training for Women

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Psychic Surgery - The life of Jun Labo from the Philippines

What is Psychic Surgery? A Psychic surgeon has the ability to enter a person's body, penetratiing through skin or bones, with his bare hands. He can then manually remove tumours, dead tissues, pus etc. without inflicting pain. When he is finished, no scar or mark is left on the person



Impossible ? Maybe, but only according to our very limited scientific standards. I have been involved with Psychic Surgery since 1998 and I have witnessed and filmed many major operations performed in minutes without anaesthesia or drugs of any kind.



Jun Labo was born on 23 December 1934 in Dagupan City in Pangasinan, Philippines. He is awesome in his mastery of Psychic Surgery (also known as Bare Hand Surgery).



Jun's background Jun's parents belonged to the "Union Espiritista Christiana de Filipinas" (a spiritualist church that has taught numerous healers in the Philippines). Jun's mother was a psychic dentist (she could pull teeth out without anaesthesia) and she forced Jun to go to church on Sundays. Jun was not keen on spending part of his Sunday in church and used to sneak out to play with his friends.



One weekend during a church ceremony he became paralysed. In a state of shock and with fear, he witnessed his first apparition of Jesus. This was Jun's first encounter with Jesus who was to become one of his spirit guides for all healing.



His first healing experience came when he was accompanying his mother on a religious walk. One woman collapsed and Jun instinctively began rubbing her chest. Blood spurted out and Jun ran away in fear. The crowd brought him back and asked him to finish the healing. Jun carried on rubbing the woman's chest and she fully recovered.



The personality Jun probably is the most flamboyant Filipino healer alive today. He is often referred to as the Muhammad Ali of Filipino healer because of his extrovert personality. Jun has been reported to perform the most amazing healing. In his book the "Magician of God", Jaime Licauco reports that: "I witnessed Jun lift the eyeball of a patient suffering from glaucoma. He then proceeded to extract some black tissues from behind the eyeball and then replaced in its socket. The patient never fetl any pain during this intervention. It was a rather bloody and eerie operation which apparently did not damage to the eye".



Jun has, so far, married three times. His last wife, Lisa, is a Russian lawyer. His previous wives were respectively Australian and Japanese.



He ran for election and became Mayor of Baguio City in 1988. His term only lasted 2 years as his citizenship was questioned (his second wife was Australian and he was supposed to have adopted and kept that nationality). He eventually had his Filipino citizenship reconfirmed and was elected again in 1992. Altogether, he served 5 years as Mayor.



Jun claims to channel Jesus and an Indian guide named Rama during his surgery. Jun's practice is loated in very comfortable surroundings in his own healing centres in the Philippines.



Jun's diagnosis techniques



In order to find out the condition of a patient, Jun holds a sheet in front of the patient and uses it as a form of psychic x-ray machine. Through it, he is able to see spots inside the patient's body. If the spots are dark, then the disease is serious (location and number of tumours are shown to him). If the spots are bright, it is not so serious.



Jun as a most gifted Psychic / Medium



Jun also offers a course every year in Psychic Development / Mediumship when he teaches students how to develop their Psychic abilities. Jun has direct communication with the Spirit world and is amazing in his visions. Through his communication with the Holy Spirit, Jun is able to allocate new powerful guides to students and open their Psychic and Healing abilities in a very powerful way.



A film - narrated in English by Burt Lancaster - was made on Jun by producer Alan Newman in the early 1980s. In this film, Jun was seen operating on a Filipino patient suffering from eye problems. To diagnose the patient, Jun used his sheet as an X-ray and doing so, spotted something in the throat of Alan Newman who was standing behind the patient. After a successful operation on the Filipino, he asked Alan to lie down and operated on his throat, removing a large quantity of pus from it. Newman later confirmed that he had had problem with his throat for the past 8 years but had not told anybody about it. After the surgery, Newman was able to breathe freely for the first time in 8 years. Dr Shealy later confirmed the blood taken out of the Filipino was genuine.



One of the most tested healer in the Philippines Jaime Licauco in "Magicians of God" states: "Many scientists including Dr Alfred Stelter, Dr Gerrit Bretzler both from Germany, Dr Hans Naegeli of Switzerland, Dr Nagato of Azuma of Japan and Dr Lee Pulos of Canad have declared Jun genuine. Dr C Norman Shealy, a Neuroscientist and head of the Pain Rehabilitation Clinic in La Crosse, Wisconsin and Dr Elmer Green, a director of the Menninger Foundation in Topeka, Kansas both testified that the blood taken out of Jun's patients was genuine human blood".



Stories Over the years, Jun and I have become friends and I was allowed to witness and take pictures of many of Jun's surgery. One day, famous psychic writer Jaime Licauco was present with Tania, a guest visitor from Russia. Jun operated on Tania and at the end of the surgery asked Jaime to come to the couch and give him his hand. Jaime obliged and Jun said a prayer, blew on Jaime's hand, positioned it above Tania's body and sliding Jaime's index finger down from the sternum to below the navel opened Tania's body up with Jaime's finger. The energy projected by Jun was so strong that Jaime staggered back and nearly collapsed after this experience. Jaime is himself a very psychic person and easily goes in a trance. Jun has also used me to demonstrate this to other students in my groups.



The magic of seeing through the body is extremely useful. I visited Jun in December last year having suffered from a left elbow complaint since August. Jun looked through his bed sheet (X-ray machine) and started working on my inner left shoulder where he claimed the circulatory blockage was. The next day my elbow pain was gone for the first time in 4 months... I know this is a small thing to mention as Jun routinely removes cancerous tumours from people's body but I wanted to mention it anyway. I know that I could have gone around all types of medical specialists in the UK or abroad, I would have been given all types of pills but nobody would have gone to my shoulder to remove some unnecessary tissues that were blocking my blood circulation. To me, this is the magic of Jun's Psychic Surgery. To know where to go and remove all types of physical problems.





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Patrick Hamouy teaches various forms of "Alternative Therapies" at his school in West London and Brighton (UK). Topics include Indian Head Massage, Reiki Healing, Anatomy & Physiology, Emotional Freedom Therapy (EFT), Oriental Diagnosis, Diet & Psychic Development. He gives consultations in Macrobiotic Diet, Emotional Freedom Therapy (EFT) and advises on the removal of toxic products from the home environment. Full information at: http://www.therapies.com

Exercise: Why You Should Do It

Hundreds of Thousands of Americans spend millions of dollars each year on diet pills, "magical" Exercise devices, and misrepresented health and Fitness products, when in all actuality a good set of dumbbells and a brisk walk may be all you need to get in better shape than you've ever been in.

What can you do with nothing but a set of dumbbells, you ask? Provide resistance to your body's movements - also known as Weight Lifting. That's all Weight Lifting is - resistance. The terms "weight lifting" and "resistance training" have become one in the same because they are describing the same activity - moving your body under more resistance than it normally has to handle.

In fact, you've just stumbled upon the basic secret of Exercise in general! Whether you are talking about resistance training, Pilates, Yoga, cardiovascular activities, or any other form of exercise, all of these programs have one thing in common - performing more activity than you would get sitting on the couch. WHY should you exercise, though?

How about defying the aging process for starters? Do you know that the primary reason why elderly people end up in nursing homes is because they lose the ability to think and move on their own? Do you also know that the entire process of thinking and moving on our own happens because we do it every day? Until we retire, that is. Once we don't have to go to work anymore, or deal with scheduling and lifestyle issues, suddenly the only thing that we have to think about is whether to watch game shows or soap operas all day long, and the only exercise we get is deftly flying our fingers over the remote control.

Mush. That's what our brains and bodies turn into when we stop using them. Think you are still sharp as a tack, and at the height of your game? Try to say the alphabet backwards in 30 seconds or less.

Yes…. sharp indeed.

What about physically? Think that you can still hold your own even though you don't really exercise much? Stop reading this article and drop down on the floor for some correct-form push-ups. Did you do at least 30 if you are female, or at least 40 if you are male? No? How about 20 or 25? 15? Unless you pulled off 30 or 40, you are probably at less than the 50 percentile mark for your gender - health conditions notwithstanding.

Okay, so you've determined that you aren't exactly Olympic athlete material. So what? You don't even like sports, let alone being very good at them. That's fine, and there is nothing wrong with that. So what about fat? Do you like bodyfat? Do you find it physically appealing? Do you think it's healthy? If so, we're done speaking. Go on about your business, and thanks for reading this far.

For everyone else, here is a newsflash: In America today - the year 2004 - obesity related health conditions account for more deaths in the United States each year than all known forms of cancer COMBINED. Heart Disease alone is the number one killer of American adults, and it is a PREVENTABLE CONDITION!

How about self-esteem? 64% of Americans are overweight. That is almost two-thirds of the population. If you think that a figure like that and the skyrocketing sales of prescription anti-depressants aren't related, you now have a second opportunity to stop reading this article and continue on with your day.

The Relationship Between Calories and Fat

To lose weight and get in shape you must have a good diet and Exercise regularly to burn fat. The first thing you must understand about Exercise is that just because you are burning calories does not mean you are burning fat. Your main focus when you exercise should be losing body fat, and you can't lose body fat just from burning calories. When we exercise, our bodies will start burning calories, but the calories that are burned are the calories from carbohydrates in our system. In order to burn calories from your stored fat, your body requires the presence of oxygen. There is a certain amount of oxygen that your body needs in order to start burning fat and the only way for you to measure the amount needed for your own body is to keep up with your target heart rate during exercise. Please understand that if you continue to only burn calories from carbohydrates, you will lose mostly "water weight" which leads to a decrease in your metabolism. Also, think of the calories that are burned from carbohydrates as your energy calories. If you lose too much energy calories then your Muscles will not receive enough energy to increase your metabolism which indirectly burn fat. Therefore you must increase your calorie intake when you are on an exercise program to replace your burned energy calories.

Burning Fat Calories during exercise
During aerobic exercise, your body goes through several stages before it reaches the point where you are burning fat. You will hear people say that you are only burning sugar (carbohydrates) not fat during the first 10 minutes of exercise. This is true to a certain extent. I say this because you will continue to burn sugar past the 10 minute mark if you are not working out hard enough for your body to want more oxygen; or you are working out too hard and you can't supply your body with enough oxygen for fat burning. When you exercise you must move at a steady pace (not too fast, not too slow) so your body will utilize your stored fat (not carbohydrates or sugar) as its energy source. Also remember that just because you reached the fat burning stage does not mean you will stay there. Staying at the fat burning stage once again depends on if you are moving at a pace that is right for your body. Make sure that you are within your target heart rate range.

Burning Fat Calories at rest
The only way for you to continue to burn fat calories hours after you have finished working out is through the anaerobic exercise of Weight Training. Weight Training is the key to burning fat at rest. Weight training is an anaerobic activity that will cause you to burn more calories than aerobic exercise. The calories that you are burning during weight training exercises are mostly calories from carbohydrates (meaning you must eat even more calories per day for energy); but the calories you burn at rest are mostly calories from fat. The reason you are burning fat at rest is because weight training increases your metabolism which uses your stored fat as energy.

To make your body the ultimate fat burning machine you must do aerobic (cardio) and anaerobic (weight training) exercises.

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Can Antioxidants Help You Build Muscles? Free Radicals Destroy Your Muscles

Many people these days take antioxidants to counter the detrimental effect of free radicals. Antioxidants mopped up free radicals and convert them into harmless substances. Free radicals are known to cause body cell decomposition and therefore are the main culprit in our aging process. Free radicals are linked to aging diseases such as cancer and heart problems besides making us age more quickly. Since free radicals cause our cells to decompose, then free radicals will also degenerate our Muscle cells.

Staying clear of situations that cause a surge of free radicals to surge is one way of prevention and taking antioxidants as a supplementation is another. There are many situations that will increase free radical activities such as sun burn, stress, smoking, alcohol consumption, pollution, Exercise Workout amongst others. Yes, we get a surge of free radicals when we Exercise especially intensive exercises because we are putting our bodies under tremendous stress when we exercise. These Muscle destroying activities will continue for hours and even days depending how intensive your exercises are.

This is where antioxidants supplementing comes in. Since antioxidants neutralize free radicals, it helps your muscles to recover faster and stop the ravaging effects of free radicals on your muscle and thus allowing better muscle growth.

So if you want your muscles to recover faster and want to grow bigger muscles after your Workouts, supplementation with antioxidants may help. There are many antioxidants supplements in the market. Vitamin A, C and E are perhaps the better known free radical fighters out there. Some other excellent free radical scavengers are Green Tea extract, Alpha Lipoic Acid, Beta Carotene etc

So our mums although may not have known about antioxidants and its effect of free radicals on our body was right when they insisted that we take our vitamins. Do protect your muscles and general health with antioxidants.

The Best Workout From Home: Strength Training Family Exercise Simple Gym Equipment

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Strength Training for Distance Runners DVD - Discover Strength 763-546-1628

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Learning to Play Acoustic Guitar For the Beginner

The very first step toward learning to play acoustic guitar is to develop confidence and to destroy that "I can't do it" mentality. Your biggest obstacle in your acoustic guitar playing is not going to be money, time, or the absence of a good teacher. The biggest obstacle is going to be you. You are your own worst enemy. Once you learn how to tame the negativity inside, you will be that much closer to becoming a good acoustic guitar player.

Frustration is normal during the learning process. Learning anything new is not meant to be easy. Resistance is what helps us grow. So the next time you are working on a scale, or chord progression, and you find yourself fumbling or messing up, don't throw down the guitar with frustration, instead welcome the challenge and have patience in it.

YOUR FIRST GUITAR

Buying a first guitar is an important step for the beginner guitarist. You should have a good understanding of the acoustic guitar as a whole as well as a good idea of what your goals are as an acoustic guitar player. By educating yourself in these areas, you will be able to make an intelligent purchase that can provide you with years of enjoyable playing.

There are two kinds of acoustic guitars that you can purchase and they are your classic or nylon string guitar and your steel string guitar. One is not necessarily better than the other as it is really a matter of personal taste, but each guitar does have its own unique feel and sound. The classic or nylon guitars produce a round or dull tone, where as the steel string guitars are much different, producing a bright tinny or metallic sound. You will certainly develop your own preference the longer you play, or like many guitarists, you will enjoy using both. Only time will tell.

Another thing you will have to consider is the body style of your acoustic guitar. Acoustic guitars come in a variety of different body sizes from small to jumbo. Each size has its own distinct sound. Smaller body guitars have more treble and midrange sounds and are much easier to hold. Lead guitarists tend to favor smaller body guitars because they tend to have a more balanced sound to them and are easier to make out when playing with other musicians in a band. Your larger body guitars have more bass and are more difficult to hold. The only way to really know what body style is right for you is to try one out for yourself. Your best bet is to find a guitar that you are comfortable holding and playing. Guitar playing is challenging enough in the beginning and you do not need any added difficulties.

Guitar quality will differ depending on the model and brand. Sometimes two instruments of the same make and model can differ as well. It is therefore important to try out as many guitars as possible within your price range. It is also recommended that you bring along an experienced musician when you go guitar shopping. An experienced guitar player will be able to better judge the quality of a guitar.

Buy the best guitar that you can afford. Many of the guitars that sell for under $100 are poorly made for the most part. If you cannot afford to spend more, then save up and wait until you can. A well made guitar will be easier to play, more appealing to the eye and more responsive. If you enjoy playing your instrument more, you will then be more inspired to play. You can find a fine beginner acoustic guitar for under $500. Some brands to look into are Seagull, Martin, Yamaha, Fender and Ibanez to name a few. You may also want to look into the used acoustic guitar market. You may be able to find some real gems out there at great prices, but you have to be very careful with used guitars. Make sure you take an experienced guitar player with you if you decide to buy a used guitar.

LEARNING & PRACTICE

There is probably no substitution for a good guitar teacher, but it can be rather expensive over time, so many guitar players are left with no other choice then to learn on their own. For those of you who may not be able to afford a professional instructor right now, below are some guidelines for helping you get the most out of your practice time.

Practice as many days out of the week as you can for at least twenty to thirty minutes, more if possible. The more often you play the faster you will learn. Be careful not to overdo it though and take breaks of course. Your brain can only absorb so much information before it needs a break and your hands and the rest of your body need time to recuperate as well. When you practice do not rush through any of your Exercises. Twenty minutes of quality focused practice is much more effective than an hour of sloppy practice

Study Your Instrument

Take some time to learn more about the parts of your acoustic guitar. Learn about how it is constructed and how all the parts work together to produce those beautiful sounds that you hear.

Learn How to Tune Your Guitar

You can find free step by step guides online for tuning your acoustic guitar. Make certain that you spend time learning how to do this. Purchase a guitar tuner at any local music store and practice tuning your guitar with the guitar tuner. When you begin to develop a better ear, try tuning it without the guitar tuner. Then use the guitar tuner to check and see how accurate your ear was. This will help you develop a good ear.

Learn the Right Posture

If you are accustomed to just grabbing your guitar and sitting down to play in any old position, then you are at risk of injuring yourself and developing bad playing habits. Make sure you understand the correct way to sit and hold your instrument for optimal performance.

Learn Your Chords & Scales

Learn as many different chords and variations of the same chord that you can and practice your scales. This will give you a well rounded familiarity with the frets on the guitar and it will build up strength in your fingers and hands.

I hope this article has helped with your acoustic guitar learning. Keep a positive attitude and practice! Before you know you will be playing acoustic guitar like a pro. I wish you well. God Bless.

Increase Muscle And Lose Fat By Doing Pilates

Pilates is a body Fitness system that was developed in the twentieth century by J Pilates. He named the method The Art of Contrology, which references the way the motions promotes the use of the mind to control the Muscles. It is an Exercise system that centres on the core postural Muscles that help keep the body balanced and are essential to providing support for the spine.

Pilates can aid in losing weight by toning your body and conditioning your muscles. Large people that need to lose weight may find it to be a great alternative to regular conditioning classes at the local gym.

There are 2 ways of doing pilates. Either on a mat on the floor or you can use the reformer machine. Both techniques requires trained pilates instructors to teach you individually or as part of a larger group.

This type of pilates Exercise is great for older people as well as improving balance and flexibility and also great if you have arthritis or any other joint immobility problems.

In pilates exercises a totally new awareness is discovered while using the body mind connection to be able to perform the movement properly. The movements focus on strengthening the powerhouse muscle groups: your lower back, abdomen and buttocks and help you tone and lose weight in these areas as well.

The best part of all is that whatever your current Fitness level or your muscle strength, any normal person can do pilates. It is a very safe method of exercise. The movements are based upon dance and yoga exercises and emphasises body alignment as well as body awareness the same way dance exercises do.

To keep your muscles flexible is of great importance if you are overweight. The more lean muscle mass of your total body composition you have, the more fat mass you will burn on a daily basis. If you don't have the discipline to Workout by yourself and lift weights to keep your muscle mass from disappearing completely, pilates is a great alternative.

If money is the option, mixing both might be what would fit your budget and your schedule to tone and shape your body effectively. Pilates is not for anybody who is trying to build size or increase muscle mass in any larger volume. Pilates is usually performed over hour long sessions.

Body Weight Training-For Women

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Why Exercise To Lose Belly Fat?

So, you now know that you have to Exercise to lose body fat eh? Good!

For those who don’t, here is a quick recap why we have to Workout to lose fat in the stomach and to get that six pack. Basically, the six pack that everybody is referring to are the abdominal Muscles that is situated beneath the chest and stretches down the torso until slightly beneath the belly button.

Remember, the abs is still a Muscle, just like any other muscle in the body, there for they are still covered by the layer of belly fat, water and skin. So logically, to get abs, you have to lose that layer of belly fat under the skin and reduce the water retention that creates the smooth look on the abs area. We want that dry, ripped, deep cut and rock hard abs, and there is not better way to achieve that than diet and Exercise.

You might argue that by dieting alone you can lose body fat and you don’t have to exercise to lose belly fat. Yes, that is true, as long as the calories in are lesser than the calories out. But get this, how long can you deprive yourself from food? By dieting alone, it is not enough to create a calorie deficit that is required to burn body fat.

More over, by dieting too long, the body metabolism will slow down and eventually; your weight loss progress will come to a halt. You still need to exercise to lose belly fat, because only by exercising, you can benefit from the increase of metabolism, strength, extra calorie burned and so much more.

But do not forget, we cannot specifically lose the fat in the stomach alone, the body fat of the entire body will come down naturally as a whole and eventually, the stomach fat will be burnt too. There is no such thing as spot reduction.

So what is the best abs exercise to lose belly fat?

There are mainly 2 types of exercises, the first one is cardiovascular training, in short, you need to do cardio to burn the belly fat. Fat basically is taken from the fat cells and transported into the muscles and burned during cardiovascular training.

The recommended frequency is 4 to 5 times a week with rest no more than 2 days in between; the session is a 30 – 60 minutes Workout at a moderately high intensity of 70-80 percent of the maximum heart rate.

The best cardio exercise to lose belly fat would be the stair climber or stepper, the treadmill and the rower. These machines use the large muscle groups in the body and force the muscles to move in a large range of motion.

The 2 type of exercise is resistance training. While this type of exercise does not really make you lose belly fat, they make abdominal muscles strong to balance the upper body and lower body, protect the spinal cord and make the abdominals muscles stand out.

If your abs standout, its easier for people to notice them compared to the abs that are flat, because abs that are thick creates the deep separation between the abdominal blocks, this creates a clear definition. So in this case, resistance training is one of the best exercises to lose belly fat.

To exercise the oblique, it’s best to do a rotation motion. By doing a rotation movement, it works the internal oblique, which is responsible for rotating the torso. This is a very important exercise to lose belly fat because in creates an illusion for a small waistline. Internal oblique do not grow side ways when they are being exercised with resistance unlike the external oblique.

Use medicine ball rotation to work the internal oblique. Sit firmly on a fit ball, have a workout partner stand behind you, with your arms outstretched, holding a medicine ball, rotate your torso and pass the ball to your workout partner, then rotate to the opposite direction to get the medicine ball back from your buddy and repeat again for 30 reps and then do the opposite direction.

Another fabulous exercise to lose belly fat is to do fitball crunches superset with floor crossover crunches. Place the top of the fitball on your lower back and place both feet wide apart, with your palms supporting your head, crunch up slowly squeezing your abs for a sec and then come down slowly.

Lay down on the floor with your feet together and palms behind your head, crunch up, lifting the shoulder blades of the floor, at the top, rotate to the right and rotate back to the center, only until you rotate back to the center, your come down again and then up and rotate to the left. Do this superset for 3 sets of 30 reps each.

Don’t wait any longer mate! Start your engines now and workout hard for your six-pack. Exercise, diet, do your cardio and I can guarantee you weight loss success!

Come visit me for more free weight loss info at http://www.weightloss-ways.com or search the site at http://www.weightloss-ways.com/sitemap.html

How to Build Essential Motorcycle Riding Skills

To be competent in any endeavor requires the development of specific skills, and motorcycle riding is no different. Of course, a lot of the skills needed for competent motorcycle riding can simply be obtained through conscientious practice. However, the skills needed to become proficient in motorcycle racing may require professional help. There are a number of areas that a motorcycle rider should develop skill whether they are doing it on their own or with a trainer.

Crucial motorcycle skills include: riding skill, racing skill, physical conditioning and bike maintenance.

Riding Skills

The riding skills necessary for a motorcyclist will vary depending on what they plan on doing with them. If they intend on racing, then they will need a completely different set of skills than the dirt bike trail rider. Both riders will have to be exposed to various situations, and through practice, develop the skill to safely navigate the bike.

Depending on what discipline the motorcyclist plans to ride, both will require learning and developing the ability to handle the bike. This means being able to handle the bike under many different conditions, because the bike will be operated in the rain, fog and other kinds of weather changes. The rider will have to be able to adapt to the changing weather conditions and still handle the bike skillfully.

A dirt bike rider will have to learn how to handle the bike on hills, going both up and down them. They will have to also learn how to control the bike on loose gravel and through mud. There are many different kinds of terrain the dirt bike rider might find themselves, and they must be able to handle the bike safely on all of them.

Motorcycle Maintenance

Whether a rider owns a basic motorcycle model, or a sophisticated and expensive motocross model, it is necessary they take personal responsibility for the care of the bike. Sure some care is going to be beyond their reach, but not all.

The best way for them to develop the skill to take care and maintain their bike is to learn from someone that already knows how. This is the method a lot of riders used to learn how to care for their motorcycles, but if this is not possible then there are books which can effectively help.

Racing Skills

The only way to get race experience is to watch, participate and examine motorcycle races. The rider's performance will increase proportionately with their race exposure and experience. These can be mock races used for training purposes or video taped races. When the rider is then experienced enough to know what is going on, they can enter some real motorcycle races.

Motorcycle racing is a complex process and a rider that intends on becoming a motocross or super-motocross racer, should work directly with a trainer. This is the course of least resistance and the most cost effective as well.

Physical Conditioning

For both the dirt bike and motocross racer, the regime of riding can be hard on the body. The rider must be in great physical condition to endure and win. Whether it is the length of races, the heat or jumps and bumps, the rider must train to endure the process.

Dirt bike riding and motocross racing is a rugged sport and requires riders to have a decent physical Fitness level. This means riders need to engage in a routine that includes Strength Training, endurance training and flexibility training. All of these disciplines are necessary for good riding and racing skills.

Intense Exercise Improves Depression

Many studies have found that low to moderate intensity Exercise can improve depression. Both aerobic activities and anaerobic activities, like Weight Training, have been shown to reduce depressive symptoms.

Exercise exerts it's anti- depressive effects by raising specific brain neurotransmitters (serotonin, dopamine and norepinephrine) that increase mood as well as our body's natural "feel good" painkillers (endorphins). It also improves mood by raising self esteem and providing a sense of accomplishment.

Until recently, most research has centered on low to moderate intensity aerobic exercise. This level of exercise can, indeed, produce anti-depressive changes in the brain and can improve self efficacy and self esteem.

Studies have shown that individuals who exercised on a low to moderate scale, showed similar reductions in depressed mood when compared to combining exercise and medication. The newest research has demonstrated that intense exercise alone is often as effective as taking anti-depressants for mild to moderate depression.

One study revealed that a group of individuals who participated in an intense exercise program experienced a decline in depressive symptoms by 47% after a 12 weeks. The low-intensity exercise group also showed a reduction in depressive symptoms but only by 30%. No medications were used in this study.

Intense exercise is now the preferred exercise mode to combat many health conditions including obesity, cardiovascular disease, respiratory dysfunction, diabetes and more. Long slow cardio is no longer considered the "healthiest" form of exercise. Long slow aerobics should only be used by those with cautionary medical conditions.

Raising your intensity doesn't mean you have to go 100%. One of the best ways to gain the anti-depressive effects of intense exercise is to do interval training. This means hard/recovery. For example, you you might ride the stationary bike for 3 minutes hard (about 80-90%) and then recover at an easy pace for 3 minutes. If you haven't worked at a high intensity for awhile, drop the intensity or duration of the work periods and build up slowly. Interval training is shorter in duration with fifteen to twenty minutes being plenty.

In the case of depression, intense exercise is probably more effective because it increases metabolic rate for hours, furthur raises anti-depressant neurotransmitters and elicits higher endorphin rates. Remember that low intensity exercise also improves depression, but to a lesser extent. There is also a greater chance of gaining a sense of accomplishment and self esteem from completeing a good hard Workout versus an easier one.

One major problem with prescribing any level of exercise for mild to moderately depressed patienets, is they are often too depressed to get up and exercise. This would be more true is one were trying to motivate themselves to exercise hard in a depressed state.
--
Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more savvy information on Fitness and the body mind connection go to http://www.aerobic-exercise-coach.com

Muscle & Strength: Weight Training for Women Day 1

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The Reason Why Volume Based Bodybuilding Workouts Can Prevent Muscle Gain

Any individual who has pursued bodybuilding with the goal of dramatically increasing Muscle size knows that volume is one of the most effective techniques in producing such results. Most who understand the potency of higher volume bodybuilding Workout sessions find themselves seemingly addicted to Exercise, spending excessive periods performing numerous Weight Lifting sets, attempting to blitz their Muscles with as much effort as possible.



The problem is, by performing high volume bodybuilding sessions on a prolonged basis, the body reaches a point where recovery becomes difficult, and this is where problems begin to surface. The bodybuilder feels weaker, the amount of weight used must be reduced, and the motivation that once existed for bodybuilding fades, to the point where Workout sessions are skipped, and muscle mass soon begins to substantially decline. Some have the wherewithal to continue performing their bodybuilding workout sessions despite these side effects, and what soon surfaces is the enemy of any bodybuilder who seeks maximum results; a string of injuries, from joint aches to muscle strains, and possibly, in certain cases, muscle tears that can prevent Weight Training for months, destroying hard earned muscle gains, and this all can stem from an extensive high volume bodybuilding approach.



Those who comprehend the positive impact of volume techniques for producing muscle gains hesitate to make any modifications to their workout plan, especially if they are urged to reduce volume by a significant margin, but this short sighted idea fails to contemplate the negative impact of persistent, high volume bodybuilding workouts outlined earlier, and, in the long run, overall muscle gains decline dramatically due to unexpected layoffs.



So, what is the solution that allows a weight lifter to produce maximum muscle building without injuries, lack of motivation, or psychological trauma? A concept known as cycling, which many weight lifters have heard of, but do not integrate due to either confusion as to its importance, or simply not understanding how to properly cycle a bodybuilding workout for impressive results. The key is to follow a lower volume bodybuilding workload at the point when workouts begin to feel burdensome, as this allows the muscles and mind an opportunity to recover without the substantial muscle loss that accompanies skipped bodybuilding workout sessions. In addition, the reduced volume bodybuilding workout cycle allows joints to experience a period of recovery that is especially beneficial, as the discomfort that many times accompanies extended periods of high volume bodybuilding workouts will force less weight to be used, and interfere with the muscle building process.



The other advantage of cycling lower volume bodybuilding workout sessions compared with a constant high volume approach is muscle preservation, as normally, a weight lifter who pursues prolonged higher volume finds that a vacation from weight is necessary due to mental or physical burnout, and during this extended vacation, muscle is lost, which takes time to regain once bodybuilding is resumed, and is essentially wasted effort. This yo-yo approach is thwarted when cycling lower volume bodybuilding sessions, as muscle size is preserved during a lower set focus, and when higher volume bodybuilding sessions are once again pursued, the body will be able to continue adding new muscle mass without the frustrating muscle regain period that accompanies prolonged vacations from Weight Training.



Weight lifters who have been using high volume workout sessions may resist cycling lower volume, with the fear that they will hamper long term muscle building, but if they realize that one major injury, which can easily result from prolonged high volume bodybuilding workout sessions, will potentially cost them the majority of the muscle they spend so much time building, then lower volume bodybuilding workouts begin to communicate their true meaning and benefit, which is to increase the chance that a weight lifter will have the ability to consistently train with sufficient intensity, a concept that is vital in producing the best possible muscle gains. A potent weight training and bodybuilding diet routine is crucial in producing maximum muscle mass, but even a perfectly constructed muscle building system is of no impact if the weight lifter is not capable of maintaining consistent bodybuilding workouts, with only occasional vacations (preferably around holidays, for spending time with family and friends). Cycling low and high volume bodybuilding workouts will provide the weight lifter significant muscle building without periods of lethargy, inconsistency, sickness, and injury that result from prolonged high volume bodybuilding workout plans.



Francesco Castano authors MuscleNOW.com, a diet and weight training program teaching the exact techniques for muscle building without supplements or drugs. He also owns IncrediBody.com, an online Fitness superstore selling weight training equipment at guaranteed lowest prices.

The Secret Weight Loss Machine

There is a piece of equipment available in many gyms and homes that has been shown in tests to be unsurpassed for assisting in your weight loss goals - want to know what it is?

The Treadmill - exercising on Treadmills has helped many people to achieve their weight loss goals - and it can help you too.

Treadmills can be used by virtually any age group, and by individuals of any activity level. Treadmills can help you lose weight, and maintain your weight loss. It really is a numbers game. The more time you spend engaged in physical Exercise the more calories you are going to burn and consequently the more pounds you will lose.

If you are searching for Fitness equipment that will not only burn fat, but will also raise your metabolism to continue burning fat long after youve stopped exercising, then a treadmill should be at the top of your list.

The treadmill is matchless for cardiovascular Exercise. According to a recent study, calories burned on the treadmill for 60 minutes averaged 865 - 705. Compare this figure to the following:

Stair machine 746 - 637 Rowing machine 739 - 606 Stationary cycle 604 - 556 Cross-country ski machine 678 - 595

As you can see the treadmill comes out as the number one cardiovascular machine.

If you would like to develop your own weight loss treadmill program here are some ideas:

Be creative - make your Treadmill session pleasurable, listen to music or audio books on your MP3 player. Some people prefer to just take the opportunity to think or just day dream. The more you enjoy your Treadmill session, the more likely you are to exercise on your treadmill regularly.

Try to exercise daily. Working out on your Treadmill regularly makes your weight loss goals much more likely to happen than if you are only working out only when the mood takes you. Most people that make the switch will tell you that it's easier to Workout every day. You don't have to think about whether it's a Workout day or not and get prepared for it - just exercise on your treadmill every day - your body will become accustomed to it. It will soon become part of your routine and you will begin to look forward to it.

Try to mix in some interval training into your Treadmill sessions each week. Interval training consists of brief periods (about one minute) of more intense exercise incorporated into your Treadmill workouts. You may do a one minute interval of faster walking about every five minutes throughout your workout.

Start with a three to five minute warm-up and then five minutes into your walk you do your first interval, one minute of faster walking. At the end of that minute you should be out of breath and ready to slow down. Slow down to your regular walking speed for the next four minutes and then your fifth minute is another one minute interval. Repeat this throughout your workout.

By this means you can increase your aerobic Fitness level to the limits of your ability. You are in essence crossing the anaerobic threshold into anaerobic metabolism, this forces your body to accept more intense exercise which will in turn make your weight loss gains more achievable.

By increasing your basal metabolic rate, interval training cause you to burn more calories a day, and make your exercise less monotonous. Interval training also helps the time pass more quickly. Try walking on your Treadmill with light hand weights of between one and two pounds weight for two to three days per week. Swing your arms and also use a variety of arm movements while walking. This will increase your basal metabolic rate and tone your upper body Muscles.

Try to do your Treadmill workout first thing in the day. Most people who workout regularly, do so first thing in the morning. If YOU want to exercise regularly, you are more likely to succeed by being an "early bird"

In order to add a bit more variety to your routine set one day of the week aside to be your "easy day". This should be a very leisurely session. Consider how good your walks are starting to feel as you continue to lose weight and tone your body.

You have probably heard the expression "if you can't measure it, then it doesn't exist". With this in mind make sure that you record your progress. Record the date and time-of-day of your workout, and the distance and/or time you walked. Record the total of the miles or minutes you've walked. Your thoughts or feelings for that particular workout can also be logged.

All of the above measures will help to ensure that your Treadmill Exercise Session is that one special time of day to take care of yourself. Don't let anyone or anything keep you from your special time with your Treadmill. Working out on your Treadmill every day will help you achieve your weight loss goals and have a positive impact on all aspects of your life, including physical, mental, and emotional health.

If we only consider the issue of weight loss, the Treadmill is significantly superior to any other exercise machine given its associated energy expenditure. While other fitness equipment "fads" gather dust Treadmills have consistently provided quality results and lasting benefits. Treadmills allow you to work at your own pace, but don't allow you to slack off. You'll be able to burn calories efficiently and attain your weight loss targets.

If you're in the market to seriously educate yourself about Exercise Treadmills, visit http://www.treadmilladviser.com where you can obtain more detailed information.

Strength Training for Weight Loss - How Strength Training can help You Lose Weight

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Strength Training for Weight Loss - How Strength Training can help You Lose Weight

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How to Strengthen the Tibial Muscle

The anterior tibial Muscle is the fleshy Muscle spanning the length of the tibia, on the outer side of your shin. If you flex your foot so that your toes are pulled back toward you, you'll feel the anterior tibial muscle working. The anterior tibial muscle also helps to rotate your foot outward and provides stability to your ankle while you are walking or running.The posterior tibial muscle, also spanning the length of the tibia, is on the back side of your lower leg, underneath the larger calf muscles. The posterior tibial muscle helps to raise your heel off the ground when you are walking or running, stabilizes your ankle joint, rotates your foot inward, and also supports the arch of your foot.Exercises for the anterior and posterior tibial muscles are an important part of a complete program for strengthening the lower legs and feet, to prevent, or aid healing of Medial Tibial Stress Syndrome (shin splints) and tibial tendinitis.

Things You'll Need:

Elastic Exercise band
Stair step or other raised surface to stand on
Bath size towel
Heavy stationary object, like a table or sofa
You can just folllow these introductino to know how to strengthen the Tibial Muscle

Step 1

Perform dorsiflexion exercise with elastic resistance band, to strengthen the anterior tibial muscle: Attach one end of an elastic exercise band to a heavy stationary object like a table or sofa leg. Sit on the floor facing the table or sofa with your legs straight in front of you. Wrap the other end of the elastic band around the toe of one foot and arrange yourself so that the elastic band is taut. Pull the toes of the foot attached to the band back,so that your heel lifts off the floor. Slowly relax your foot. Do three sets of ten repetitions, then repeat with the other leg.

Step 2

Perform ankle eversion exercise with elastic resistance band, to strengthen the anterior tibial muscle: With the elastic band still wrapped around the toe of one foot, rotate your position on the floor 90 degrees, so that the leg you are working is away from the table or chair, and the elastic band is taut. With your legs straight in front of you, press the toes of the foot attached to the elastic band slightly back and out to the side, against the resistance of the band. Slowly relax your foot. Do three sets of 10 repetitions, then repeat with the other leg

Step 3

Perform toe raises on a stair step, to strengthen the posterior tibial muscle: Stand on the edge of a stair step with your heels hanging over the edge. Slowly lower your heels one inch below stair level, then raise up on your toes. Do three sets of 10 repetitions, then repeat with the other leg. This exercise can also be done while holding dumbbells for extra resistance

Step 4

Perform ankle inversion exercise with elastic resistance band, to strengthen the posterior tibial muscle: With the elastic band still wrapped around the toe of one foot, rotate your position on the floor 90 degrees, so that your side with the leg you are working is nearer the table or chair, and the elastic band is taut. With your legs straight in front of you, points the toes of the foot attached to the elastic band inward to the side, against the resistance of the band. Slowly relax your foot. Do three sets of 10 to 12 repetitions.

Step 5

Stretch your calf muscles: Stand facing a wall or other object you can lean on for balance. Place one foot about 24 inches in front of the other and lean into the wall, bending your front knee and keeping the rear foot flat on the ground. You will feel stretching in your calf muscles and your Achilles. Hold this position for 30 seconds. Repeat two more times with five second rest intervals. Switch foot positions and repeat the exercise for the other leg.

Thanks for your reading ,hope this guide can help you make Tibial Muscle more Strengthen in the game!moneytibia.com is an provide superior tibia money or tibia gold, Cheap Tibia power leveling,tibia items and tibia accounts.

10 Min Beginner Leg Workout - HASfit Easy Leg Workouts - Beginner Strength Training - Easy Exercises

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Strength Training for Runners Performance | Pro Coach Kozak's Cross Training | HASfit 102611

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Anatomy and Physiology Test – Prepare Yourself Fast

I know exactly what it feels like to study human Anatomy and physiology. You have heaps of terms to memorize. Sometimes you even need to memorize the Latin words. My test scores were reflecting my hardship in memorizing those terms. But fortunately now I'm having the Anatomy test scores much better than I used to have. Hopefully I will be able to help you to do the same if you are looking for help in improving your test results.

There are some resources on the Internet where you can take online tests. In my opinion developing a test taking skills is crucially important for your results in any test. If you develop a pattern of going through a test then each time you take a test it will be easier for you to follow the familiar path. As an example of such pattern it can be going through the test quickly finishing the questions you know the right answers for sure. Doing it over and over again will tremendously improve your results.

Now test taking skills will be useless if you don't know the subject. The hardest part in human anatomy and physiology study is to memorize the terms. As I mentioned you may be required tom memorize the Latin terms. To accomplish that I use visual aids and index cards. There are different pieces of computer software that give you in-depth visualization of human body, muscular and skeletal structure. I suggest you to take advantage of them. The index cards I use the same way if I was memorizing words of a foreign language.

The most important part to prepare for test is to have a set of great Anatomy and Physiology tests and study guide. Also go ahead and download your free 3D human anatomy software that you can find there. You can not imagine how easier it is to learn anatomy with animated software.

The Best Full Body Strength Training Workout

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The Best Full Body Strength Training Workout

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Strength Training for Women | Weight Workout for Women at Home or in Gym | Exercises by HASfit

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Exercise Routine - 50 Year Olds' Muscle Training Tips!

The diet and the Workouts required to build you body once you reach the age of fifty are quite different than what you might have practiced when you were younger. The body undergoes many chances with aging. Your bones become brittle which means you can't indulge in heavy Weight Training Workouts. Your energy levels and levels of endurance decrease thereby reducing the amount of time you can work out. Other major problems include injuries and joint pains. These prevent you from working out over the age of fifty.

Useful Tips to Build Your Body

· The proper diet and a well-planned Exercise schedule help sculpt your Muscles. Age plays an insignificant role in Muscle building. Inclusion of nitric oxide in your diet helps the process. It helps build muscle mass and performs the work of an anti-aging pill.

· Your emphasis should be on cardiovascular Exercises and body Weight Training. Cardio incorporates running, jogging, swimming and hiking. Body weight exercises include squats, push ups, chin ups and dips. These should be performed for at least twenty minutes.

· You should restrict yourself to a maximum of 4 reps of each exercise like dumbbell press, lat pull ups, bench press etc. Never overwork your muscles so that you may avoid muscle related injuries. Include nitric oxide in your diet to boost the body's endurance levels as these facilitate in performing your workout effectively.

· Combine protein supplements in your diet along with nitric oxide. They help in maintaining the body's energy levels. Nitric oxide rejuvenates your body. Prior to the advent of nitric oxide people relied on Creatine to keep the body hydrated and pump their muscles. Creatine however lacks health benefits. You can get more Fitness and nutrition information by visiting http://tinyurl.com/l7ed46.

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One of the keys to a successful weight loss walking program is to shake up the everyday walking routine. Instead of walking at the same pace, same way for the same length of time, vary your routine to lose weight walking. By switching up what you regularl... Muscletrainer.articlealley.com/exercise-routine--vary-your-walking-routine-to-lose-weight-934931.html" title="Read: Exercise Routine - Vary Your Walking Routine to Lose Weight">Read >

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Leg exercises for women - Workouts to Sexy Legs and Thighs

Here's 2 excellent exercises for nice, sexy legs and thighs. You'll get gorgeous legs and a nice bureau bottom if you do such exercises consistently. Many gym goers make things way too complicated when it comes to working out this legs. They go from machi... Read >

Muscle Building Workouts - Exercises That Will Burn Fat Fast

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Muscle Building Stack - Food in Bicep Workout

The importance of food has always been stressed in bicep workout. Adequate nutrition is a complete ought to in order to develop good biceps. However, recently, scientists have also started stressing the ask for for fluid replacement in bicep workouts. ... Read >

Muscle Building Stack - Get Lean And Build Muscle

"How can I get lean and build muscle?" If I had a nickel for every time I've kept on asked this, I'd have a lot of nickels! This looks like it's to be a topic too is at the top of so many persons' heads. Everybody would like to have at least a bit more mu... Read >

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Core Strengthening Exercises - How To Get A Flat Stomach

Core strengthening exercises and core stability exercises are essential to your whole health, and to your workout program. In everyday life, we are constantly twisting, impacting and bending. We sit for long periods of cycle every day. All of that acti... Read >

Fast Gain Muscle Mass - Benefits of Bodyweight Exercises

There are multitude of benefits to performing bodyweight exercises instead of set to a gym or employing weights. In my opinion, gym-centered or weight-lifting-centered exercise plans are full of obstacles and inconveniences that will in the end either; ad... Read >

How To Gain Weight Healthy By Doing Pushups - Incline and Decline

While the standard pushup is by far the most popular brand of pushup, there are variations in form that can be utilized to concentrate the grunt work on various aspects of your chest and arms. The two variations that we will be looking at are the incline ... Read >

Building Body Mass - Prepare For Figure Competition

So, you're idea about entering a be certain competition. Well, you have come to the right place to get a good start. I'm not going to lie to you and notify you that such is ready to be a walk in the park, but if you're particularly dedicated to this, you ... Read >

Fast Gain Muscle Mass - Secrets to Natural Bodybuilding

Without examining your current situation, the key is: there is no secret. What such a proves is that most every aspect of bodybuilding needs to be focused on. There is not one magic exercise, or one special food which will benefits you pack on the size. ... Read >

Best Arm Exercises - Best Workout Routine For Skinny Guys

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Fastest Way to Build Muscle - Deadlifts, Diet and Direction

Want to know the fastest way to build muscle naturally? Here's the old school, tried, tested and proven way to pack on muscle as quickly and effectively as possible. Deadlifts. Deadlifts are an exciting mass building exercise. Ask any football coach... Read >

Strength Training Workouts for Men and Women

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Pine Tree Craft Ideas Spruce Up the Holidays

Winter storms before the holidays can sometimes be a blessing in disguise, as they generate fallen trees, branches and limbs. Evergreen trees, especially pine, are often the victims of snowstorms and blizzards as their branches cannot hold several inches of ice and snow. As a result, lawn maintenance is needed to clear the trees and trim the branches. Use chainsaws to remove hazards and cut trees into wood. Take down dangling branches with chainsaws, too. While pine wood can be used for outdoor bonfires for snowmobilers and sledders, the branches and pine needles are often strewn about and do not burn well.

This is a good time for homeowners and their children to become crafty and use lost pine trees and branches for crafts around the holidays. Holly trees are also suitable fodder for crafts. The fresh scent of branches and needles will spruce up the home. Give them as gifts or keep them on hand for extra holiday cheer. After bundling up for chilly weather, go outside and gather up a multitude of pine cones, saplings and branches. Also look for berry bunches from other bushes or trees for extra decorations. Shake off any excess snow or ice and set them aside in a dry place. Pick up some festive ribbon, scented candles, small ornaments, garlands and floral wire. If floral wire is not available, twisty ties will do in a pinch.

Wreathes
Shape large flexible saplings into a circle and bind them together with wire at four to eight points. Use several layers of branches with the needles attached. Wrap wide festive ribbon around them, feeding the ribbon coil in the same direction from inside to outside until the entire circumference is covered. Leave gaps between the ribbon so that greenery can peek through. Tie on small ornaments and a large bow. Hang indoors or out with a ribbon loop or floral wire.

Boughs
Tie together two or three wide pine segments in a straight line with strong floral wire. Fashion wire hanging hooks on either end. Add berries, bows and ornaments for a simple decorative bough.

Centerpieces
Celebrate the holidays by placing an unscented pillar or taper candle on a stand in a flat-bottomed glass bowl or inside a glass candle sleeve. Put pinecones, twigs and needle bunches inside with red or green ribbon. Leave enough room for the candle to burn down without touching the decorations.

Pinecone Baskets
Use pinecones and bunches of pine needles. Spray them with artificial snow or gold or silver spray paint. Pile them into a basket and tie pine needles and ribbons on the handle for a fragrant and festive display on an end table or desktop.

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Elliptical Trainer Vs Stationary Bike

When I joined my first commercial gym back in 1988 I began to explore new approaches to Weight Training. The wide assortment of Weight Training equipment was staggering for someone who had worked out in the basement for years with just a barbell set and a weight bench. My new gym had a vast array of equipment -- Olympic plates, Exercise benches, power rack, leg presses, etc. My weight training was about to enter a radical new phase that would propel my gains to the next level.

By contrast, in a small area at the front of the gym was the cardio section. The selection of equipment was limited to a few different brands of stationary bikes and a rowing machine. There were no treadmills or elliptical trainers. The elliptical trainer was another 7 years away. Basically it was the stationary bike or nothing. At the time, this was fine since I was much more focused on weight training. I’d hop on a stationary bike for 10 minutes for a quick warm-up prior to commencing my weight Workout.

I stuck with stationary bikes for many years. I eventually became aware of the need to increase my cardio work. My time on the stationary bike increased to 30 minutes and I also began setting aside sessions that were dedicated to cardio and ab training. I tried stationary bikes from Schwinn, Tunturi, and Life Fitness. I eventually settled on the newer bikes from Life Fitness, which for me had the smoothest feel and best consoles.

However, I never really enjoyed my cardio sessions on the stationary bike. It was just too darn boring! Sure, I tried reading magazines, but I didn’t like the distraction when I was going for a higher intensity Workout.

I was very grateful when my gym installed its first NordicTrack skiers. It was night and day compared to the stationary bike. Several years later I switched over to elliptical trainers and there’s been no looking back.

So why are stationary bikes still with us? It would seem that the explosive popularity of treadmills and ellipticals would have pushed them to the wayside. Though stationary bikes have given up market share to treadmills and ellipticals they still have a strong following and for several good reasons:

*Like elliptical trainers, stationary bikes are low impact machines. They minimize the forces on the knees, ankles, and feet. Great for people who have joint problems or are rehabilitating after knee surgery.

*Stationary bikes can provide a strenuous cardio workout and are more than adequate for burning fat.

*Unlike elliptical trainers, stationary bikes can actually be used to build up leg Muscles – quadriceps and calves. Of course, this requires progressively increasing the resistance on a continual basis. In my opinion, it’s better to keep the focus on either fat burning or cardio conditioning and use weight training for Muscle building.

*Stationary bikes take up less space than elliptical trainers, which makes them a better choice for people who have limited space in their homes.

*Stationary bikes are less expensive than comparable ellipticals.

*Stationary bikes have a lot of appeal to people who enjoy cycling or mountain biking.

Some of the cons:

*Stationary bikes are not weight bearing, which means that you should engage in weight training or switch up with a treadmill or elliptical trainer to get this bone-strengthening benefit.

*Stationary bikes only engage the muscles of the lower body unlike most ellipticals, which also involve the arms. This in turn gets your heart rate up quicker making for a more efficient Exercise.

*For some people, like myself, stationary bikes can be on the boring side. Decide for yourself on this point.

*A sore butt from extended sessions.

*Studies have suggested that men may be at an increased risk for impotence from over use of stationary bikes. The jury is still out on this study, but it is certainly something to pay attention to. At least there’s no risk of this from using an elliptical trainer!

Like most decisions it comes down to what fits in best with your preferences and lifestyle. The important thing is to make a decision, don’t look back, and use whatever piece of exercise equipment you choose on a regular basis. That’s the only way you’ll start seeing results!