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APR
17

Food for Body Building

musclefoodaBeets may not have occurred, or appealed to you as a body building option let alone something you should consume more often. Enough to put anyone off beets! However, fresh beets, if you can find them in farmer’s markets or health food stores are far better tasting either grated raw in a salad or as the colourful main ingredient in borscht soup. Minus the vinegar beets are naturally delicious and their nitrates increase vasodilation – the widening of blood vessels which increases blood flow to tissues that most need it enabling the body to work harder and also lowers blood pressure.

Surprisingly Psy forgot one truly important icon of Korean culture in his Gangnam Style spoof of Seoul lifestyles – kimchi! In Korea everyone eats it almost with every meal, including breakfast. This is beyond being simply a super food although foreigners may wonder what all the fuss is about. Kimchi has an acquired taste. Made from fermented cabbage, onions, garlic and spices it kicks a powerful punch as well as providing beneficial bacteria that aid digestion and nutrient absorption. A diet containing kimchi has been found to decrease waist size and body fat while improving blood sugar levels. Eat it as a side dish with any meal.

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15279 Hits
MAR
12

Weight lifting and tendon injuries

tendon1Tendon trouble and injuries is common amongst those who push their physical limits especially weight lifters. Shoulders are one of the more vulnerable areas of the body; however, anyone involved in strenuous exercise, workouts and sports is liable to strain or damage their tendons. Taking anti-inflammatory drugs such as ibuprofen, advil and aspirin is only a short- term solution and if used extensively can lead to other health problems particularly of the digestive system.

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9978 Hits
FEB
11

3 Tips for Dating & Fitness

datingfitnessmainLet's say that you’re out and about doing errands and you suddenly see a girl or a boy, that catches your eye. You decide to take action there because those clips you’ve seen on “pick up” and mystery’s pick up technique tells you that you have 3 seconds to make a move or you end up hesitating. Amazingly she/he’s giving you all the “IOI’s” and “kino” and you end up number closing her/him.

Boom! Nice….

If you aren’t so bold the scenario could end up like this…You’ve succumb to one of the thousand adverts for various dating websites and you’ve set up an online dating profile. You eventually find a good match and you’ve scheduled a date/time and place.

Great Job!

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11954 Hits
JAN
13

A self motivation trick for success

moti1Do you talk to yourself while you're working out? Serious question! Or would you rather not be the person everyone avoids on the gym floor as they're worried about the mental state of someone happily having a conversation with themself?

Do you respond better to motivation? Could you push out a few more reps or go just a little bit faster with someone there to encourage you? I'm guessing most people would say yes - which is perfect as it keeps us Personal Trainers in a job! So if you respond to someone pushing you to the next level, getting the very best out of you, motivating you to try those last few movements - why can't you be your own cheerleader?

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  12010 Hits
12010 Hits
DEC
09

Training after middle age

older1Many women are turned off from training as they have the wrong impression that lifting weights or any kind of gym activity is something men want to do to build muscles. How your body adapts to working with weights is determined by your genetics.

For women there are numerous benefits for doing resistance training and I promise you won’t end up looking like Arnie! Resistance training is good for anyone of any age or ability. It offers the benefits of gaining strength, improved co-ordination, better posture, a serious kick to the metabolism and heaps of self confidence. Heart problems, fat and a series of other conditions may become better by time and self-confidence can be boost as never before.

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10388 Hits
NOV
11

Something new, something old: Get some rest

rest2Workout - Recuperate

Getting sufficient rest and recuperation is as important as any workout. Overtraining won’t make you any stronger or aid your performance, so learn to keep a proper balance between the two by watching for the following markers.

A loss of body mass/weight of just 2% indicates a lack of sufficient hydration which affects both physical and mental performance. Another indicator of dehydration is the colour of your urine. Dark yellow means you need to drink more water. Drinking more fluids both before and after a workout is recommended.

It’s a good idea to check your resting heart rate each morning to see what’s normal for you. An elevated resting heart rate is a sign of stress and your heart trying to move more oxygen to muscles and the brain. Physical and psychological stress registers the same. Both require extra recovery.

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24417 Hits
OCT
07

Goals and Motivation

dweir1Not making much progress in losing weight, or on a slow train in attaining your strength and fitness goals? You think you have problems? Take a look at someone who could have had plenty to complain about, but took a different approach: David Weir, the British and World Champion Paralympic champion who won this year’s London Marathon for the fifth time and won last year’s New York Marathon and took triple gold in the World Championships in Christchurch New Zealand.

He is described as Britain’s top wheel chair athlete and one of the best in the world.
So how did he get there, given the significant disability of being born paraplegic? Self-perception seems to be the secret, or at least a large part of it. “I have never seen myself as disabled. I have always been treated as normal,” says the 34 year old from South London who has an 8 year old daughter from a previous relationship and now has a new-born son with his current partner.

He has been a full time athlete for the last thirteen years.

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17890 Hits
SEP
10

Muscle stretching

calv1When taking up an exercise such as jogging, more serious running or just about any physical activity that pushes your body beyond its comfort zone, you’ll need an appropriate pre and post exercise warm up and wind-down routine if you want to avoid injuries. In addition to this you should always remember to avoid eating at least one hour before you exercise.

It’s all part of the process of getting fitter faster while listening to your body’s needs and respecting its capacity.

A common area for problems when running is the foot and ankle region which is where most of the impact occurs and blood pressure increasing during training. Keeping your calf muscles flexible can help you avoid tendonitis and plantar fasciitis by softening the shock as your foot hits the ground. One popular injury preventive training method which focuses on flexibility and strength is the Wharton Performance Model.

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16974 Hits
AUG
10

Push ups workout tips

pushups1Push ups offer a great upper body workout, by using the body to work the deltoids, pectorals and triceps. However, this workout can put too much strain on your arm joints, especially those in the wrist. Modifications to your usual routine may help alleviate the pressure.

Ball press-up

Using a stability ball changes the position into a wrist-friendly, albeit more challenging exercise that targets the mid-chest area, triceps and abdominals. Hold your body horizontally with your toes on the floor over the ball. Hold the ball, grasping it to stop it wobbling. Your hands should be placed just under your shoulders. Bend your arms to at least 90° with each rep.

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17088 Hits
JUL
16

Fitness requires energy

energy1Different physical activities have differing energy requirements, as one might expect. However, these energy requirements rely on a variety of sources of fuel as well as bodily energy systems to supply their needs. Understanding your body’s needs and responses according to the type of physical activity you’re involved in largely determines your overall performance and success.

Take, for example, the 100 meter sprint and the marathon. The sprint is a brief high intensity event, whereas the marathon is a prolonged endurance test. Both burn up plenty of energy from different sources and by way of different bodily systems. Basic energy comes via the muscles in the form of Adenosine Triphosphate, or ATP. However, stored supplies of ATP for immediate use are limited and must be replenished and resynthesized from other sources via various metabolic paths depending on the intensity of the need.

The energy systems providing the metabolic paths are categorized as either immediate, short or long term and each is based on the resynthesis of ATP either from intramuscular phosphate PCr macronutrients, carbohydrates, lipids and protein or in some form of combination. These fuel sources use varying metabolic pathways in the regeneration of ATP.

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15188 Hits
JUN
16

Is running a marathon really dangerous for your health?

marathon1Marathons the last two decades are very succesfull. More and more people are participating either for athletic purposes either for a cause.

Let’s start with the bad news though. For those who believe running makes you healthier there are some rather depressing recent statistics. Last year Ryan Shay, aged 28, running in the US Men’s Olympic Trials in Central Park was the first world class marathon runner to die of a heart attack while competing. One day later Mathew Hardy, 50, died of a heart attack just after finishing the New York City Marathon. A month earlier Chad Schieber, 35, died in the Chicago Marathon although he’d previously been diagnosed with a heart defect.

Then of course, back in 1984, there was the case of Jim Fixx, who is largely accredited with popularizing running with his 1977 book ‘The Complete Book of Running’, who died of a heart attack aged 54 while running near his home in Vermont.Enough to make you hang up your running shoes? Then what about Bhai Fauja Singh? Nicknamed the ‘turbaned tornado’, born in the Punjab in 1911 and now living in East London, he’s 100 years old, a life-long vegetarian who avoids alcohol, fried foods and smoking and weighs only 52 kg and is not only running in international marathons, but consistently winning them in his age group. And he didn’t even start serious competitive running until in his 80s! Kind of contradictory, no?

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119433 Hits
MAY
06

Intensive training & yoga?

balasanaHave you ever consider what can be the relationship between bodybuilding exersices and yoga? Rushing headlong into our strength training routine without the requisite stretching and then rushing through our warm down isn't the best for your body. How conscious are you of your flexibility? Can you still touch your toes? Do you still want to be able to do this as you get older?  Yoga could be the power lifter or strongman’s new best friend and you don’t need an incense filled room to do this either.

There are a few quick and simple moves you can incorporate into your warm down that might just make all the difference.  After all yoga is no flash in the pan, it’s been around for a few thousand years and it may just extend your lifting career and improve your power lifting routine.

There are a few yoga moves that will improve the suppleness of your big muscle groups: the glutes, hams, quads, and lats.

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  24063 Hits
24063 Hits
MAR
18

Body problems and how to beat them

bodyproblms1If you are serious about developing your physical stregth, whether by competitive running, personal training, pumping iron in the gym, or even just doing yoga you’ll know there’s a whole lot more than seven potential ways in which your body can not only protest but cause some serious troubles.  Whatever your genetic strengths or weaknesses, learning to listen and respond to your body’s initial warning signs makes all the difference between a short or long recovery time and is crucial if you want to keep doing what you do well.  On this article the focus is on some of the most common injuries affecting competitive runners, but the information applies to most physical workouts and regimes.

Runner’s knee accounts for about 40% of all running injuries.  It typically strikes on longer runs, while descending hills or stairs, or after prolonged sitting.  Almost everyone is at risk.  The first solution is to slow down.  Take extra rest days and reduce your mileage, running only as far as you can without pain.  Running uphill or simulating hills on a treadmill strengthens your glutes, hips and thighs and prevents knees from rolling inwards.  Cycling is also good for strengthening your quads and swimming is knee-friendly.  If you have knee pain on waking which doesn’t ease up, stop running.

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  44756 Hits
44756 Hits
MAR
07

Spring is here - Time to lose fat

over2After a really heavy winter in NYC, spring is coming and many of us - especially women- have been looking for different ways to lose weight. Recently I flipped a typical women magazine at my colleague’s desk, I saw advertisements selling magic cream, magic foods, uknown slimming pills and many other too good to be true weight loss products or services. Look as if those companies are never getting tired in coming out with new products which promise easy way to lose weight. Unfortunately, customers become the victim of many of these products but seldom they learn from it. Why? Because they too continue to look for easy fast and way to achieve the ideal weight.

There is only one secret to guarantee you to lose weight. This method has proved to be working well, whether it is in year 1968, 2008 or even 2048. Actually, instead of lose weight, you should lose fat to be exact. Weight can be fat, muscle and bones. What we need to get rid of is the body fat.

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44382 Hits
FEB
11

What harm does over training do?

over1Overtraining is something that many people are facing nowadays. It hasn’t always been strictly hard exercise but has usually come from just pushing too hard in a few sets of just working out too frequently. Just putting too much strain on the body, going that extra unnecessary mile.

There are a few vital clues that our bodies give out when they have had enough and require some rest – or at least time off exercise all together (in the conventional sense). I believe movement and activity is always good but sometimes we need to take it easy with things like weight lifting, running, and other intense exercise.

Keep an eye out for when:

  • Sleep becomes disturbed
  • Digestion isn’t what it usually is
  • Constant feeling of tension in neck and shoulder muscles
  • Muscles feel heavy

This happens for a variety of reasons - our nervous system gets tired, and our muscle glycogen gets depleted leading us to feeling grumpy, irritable, tired, lethargic and like we don’t want to move – a sort of tired but wired feeling. Basically all the things that we do not want to feel especially when trying to look and feel healthy – the trouble is our nervous system needs a lot of time to repair, only good sleep, relaxation and food can help.

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33531 Hits
FEB
10

5 Important Rules for Great Shape

healthyyear1Everyone have seen the cut/bulk cycle that many people go through adding weight for the winter with the pipe dream of gaining some extra muscle and dieting the whole summer to reveal those abs…..Its not something you want to do you can look and feel great all year round by following a few rules!

- Don’t attempt to bulk!

Your body is very self regulating if you start lifting heavy weights and doing intense workouts your appetite will ramp up and so long as you stick to good wholesome food 80% of the time you will gain quality muscle and your strength in the gym will increase….
Take your time with gaining size if your getting stronger it means you are getting bigger, simply having trust in that will keep you progressing in the gym. Find new ways to challenge your body and trigger growth whether thats 100 rep body weight squats or a fully loaded leg press just keep your body guessing! You can’t force feed yourself into growth it will just leave you feeling bloated and chubby….

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29423 Hits
JAN
11

Muscles and Intensity on training

intensity1Intensity refers to load/weight and has been shown to have a significant impact on muscle hypertrophy and is arguably the most important exercise variable for stimulating muscle growth.  Intensity can be recorded as a percentage of 1RM and equates to the number of repetitions that can be performed with a given weight.

Repetitions can be classified into 3 basic ranges:

  • low (1–5)
  • moderate (6–12)
  • high (15+)

 

These repetition ranges involve the use of different energy systems and stress the neuromuscular system in different ways.  This variation of stress impacts the extent of the hypertrophic response.The use of high repetitions has generally proven to be inferior to moderate and lower repetition ranges in eliciting increases in muscle hypertrophy.  This means that a load less than approximately 65% of 1RM is not considered sufficient to promote substantial hypertrophy.  This is because the high rep training can bring about significant metabolic stress but the load is inadequate to recruit and fatigue the highest threshold muscle fibres.Whether low or moderate reps evoke a greater hypertrophic response has been a matter of debate as both produce significant gains in muscle growth.  However, the general consensus is that the moderate rep range of 6–12 reps will optimise muscle hypertrophy.

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  43255 Hits
43255 Hits
NOV
12

Legs Exercise Tuck and Hops

Tucks

tuckSteps:
Stand on a padded surface (tumbling mat) with feet slightly less than shoulder width.

It is important to practice tuck jump on a safe surface and avoid any harms.Bend your knees and use your whole foot to generate power to jump and not just your toes. Jump as high as you can. While you are in the air, tuck your knees close to your chest. Don’t let your shoulders lean out beyond your knees because this may stress your lower back.Land on the same spot with knees slightly bent to reduce the impact to your knees.

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  73632 Hits
73632 Hits
OCT
12

Losing fat and gaining muscle

fatandmusclesLosing fat and gaining muscle has nutritional, physical and psychological aspects. The following 15 strategies can help you reach your goals:

  • Increasing your protein intake helps protect muscles when calories are low and helps release stored energy.
  • Eating smaller meals more often provides a continuous flow of nutrients when calories are low. Foods high in nutrient volume but low in calories, such as spinach, broccoli and cabbage help you stay lean while feeling full. Beaten egg white expands for the same effect.
  • Eat more green leafy vegetables and fresh fruits to keep your body functioning and maintain your acid balance. Starches such as sweet potatoes, brown rice, quinoa, etc. Should be kept for post workout meals.
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  51087 Hits
51087 Hits
SEP
09

Abs workout training - Hanging leg raise

Hanging leg raise works the abdominal muscles, especially the lower abs.  It also trains your grip strength which you need it for many weight lifting workouts including pull up and bench press.

Womanraise Menraise

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  162696 Hits
162696 Hits

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