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Recent Bodybuilding Articles
Showing posts with label exercises. Show all posts
Showing posts with label exercises. Show all posts

Injuries Prevention: Shin Splints

Shin splints is a catch-all term for shin pain, usually caused by a slight separation between the shin muscle and the bone. You can develop shin splints from doing more exercise than your body is ready to handle or simply from introducing a new aspect to your training, such as wearing a new pair of shoes, running downhill, or running on the beach when you normally run on asphalt.

To cure shin splints, back off for a few days. When you’re free of pain, start back up gradually. Don’t increase your exercise time or distance by more than 10 percent a week . Ice helps by reducing inflammation and by dulling the pain. Also, gently but deeply massaging the area several times a day can help.

To prevent shin splints, strengthen your shin muscles so that they work more in harmony with your calves, the muscles that operate in opposition to them.

shin splints

Here’s one simple exercise: Stand on the floor or with your heels on the edge of a stair, with your weight distributed evenly over the entire length of your foot, and lift and lower your toes and the balls of your feet 20 to 30 times. Ask a trainer to show you some other shin exercises. Stretching the calf muscles  also helps prevent injury to the shin and ankle.

Also, be sure to replace your athletic shoes often so your shins don’t take a pounding from lack of cushioning. We know one guy who solved his chronic shin splint problem overnight by buying a pair of shoes with a slightly wider heel. This seemed to suit his running style; a podiatrist or sports-medicine specialist (or even a well-informed running store associate) can help you find the solution that suits your style. If all else fails, your podiatrist may make a special pair of inserts, called orthotics, to properly position your feet in your shoes.

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Female Fitness: Bosu Ball

This weird-shaped balance board-type contraption is an acronym for both sides up. One side is flat, the other looks like an exercise ball.

bosu ball

Don't be afraid of its wobbly nature. Start with the easy option of standing on the ball side, so the flat surface is on the floor, until you feel comfortable. How do you use it?

Stand on the dome side to do squats or step-ups, or turn it over, so the domes resting on the floor, to perform press-ups or mountain climbers. 

We should use the BOSU, because it will will help improve your balance, core stability and co-ordination, plus tone your body by activating the small stabilizing muscles.

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Get Your Chains

An effective training method to use is the addition of chain links to a bar. The chains hang from the bar, and as the bar is lowered, the chains gradually pile up on the ground effectively unloading the bar of the additional weight. For example, if you use 50lbs of chains per side on the bench press and that half the chains are on the floor in the bottom position and none of it are on the floor at the top you have an overload of 50lbs at the top of the range of motion. This allows you to increase resistance at the strongest portion of a lift, making you work hard through all the range of motion to complete the lift.

Chains are often associated with jumpstretch bands because they are used to increase the load during the concentric portion of the movement, as you reach stronger joint angles.

However the chains and bands differ in one very important way: the bands are actually trying to throw down the bar toward you (bench press) or throw you down (squat). So basically the bands provide an eccentric acceleration component that must be countered via muscle action.

The bands on the other hand are only added weight. The more chains are resting on the floor, the less weight is added to the bar and vice versa. However, contrary to the bands, chains don’t have that eccentric acceleration component. They simply allow you to increase the resistance during the movement.

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Keep Records of Your Workouts

workouts
This muscle-building technique should form the underlying basis for your entire workout plan. When it comes to structuring a proper approach in the gym, this is the most important overall factor, bar none.

Everyone is so obsessed with all of the specific principles in the gym (such as exercise selection, rep ranges, which days to spend in the gym, how many sets to perform etc.) that they fail to see the big picture.

Regardless of what type of approach you are taking in the gym, the underlying factor for success is progression.

Our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat.

Therefore, in order to make continual gains in muscle size and strength, you must focus on progressing in the gym from week to week in order to consistently increase the stress level.

Progression can take 2 main forms:

a) Increasing the amount of weight lifted on a specific exercise. b) Increasing the number of reps performed with a given weight on a given exercise.

If you’re able to improve on at least one of the above factors each week in the gym, your body will be given continual incentive to grow larger and stronger.

If you neglect these factors and enter the gym without a concrete plan in mind, you’ll be ignoring the very foundation of the entire muscle growth process, and your gains will surely stagnate.

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Importance of Blood Supply to the Muscles

As a practical matter, many different forms of exercise, including those that are designed primarily for aerobic conditioning, will generate some degree of strength and muscle development. But since strength-building exercises exert such formidable stresses, your muscles will need a greater supply of blood in order to carry on their restorative and strengthening processes.

blood supply muscles
Many of the strength-training principles I’ll be teaching you are specifically designed to enhance the flow of blood to your muscles. When you are training properly, you’ll notice a dramatic step-up in the amount of blood that rushes to your muscles. This is precisely what is supposed to happen—and will if you train correctly.

When blood is forced into your muscles during your weightlifting program, it helps speed up the process of repair which your muscle tissue needs to undergo. If you follow the program laid out in this book, your muscles will rebuild themselves, becoming denser and stronger than they were originally. That’s why you must be careful and follow this program to the letter. Never perform your strength exercises out of order or train the same muscle group two days in a row. If you do, your muscles won’t have sufficient time to repair themselves.

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Dumbbell Versus Barbell Exercises

dumbbell versus barbell exercises

Dumbbells versus barbells. This is a battle with a clear line drawn in the sand. Proponents on each side have strong beliefs about why their weapon of choice is the best. If you listen to one side long enough they might just convince you that they are right, until you hear the arguments from the other side. When it really comes down to it, the truth of the matter is that both sides are right. A balanced bodybuilding program should incorporate both barbells and dumbbells, because each have their benefits, and their flaws.

Dumbbells may be descendents of the ancient training tool, the Indian club. The barbell is a more recent development, although the use of a bar to carry objects suspended from both ends has been cited in ancient literature. So, the actual origin of each is blurred slightly by the acceptance of various predecessors. Regardless of when each type of training tool began, they both have enjoyed success in spurts. At first they were the only options for weight trainers, then machines, bands, balls, and other equipment came in to replace them, however, they have both enjoyed a come back in recent years.

Barbells require two hands and a balanced grip. Barbell exercises can utilize more weight due to the two handed grip and leverage advantage of pulling the strong side in to help the weak side. More weight means more strength and size gains. It is also argued that a person can handle more with a barbell than they could combined between two dumbbells. This is because the bar acts as a lever between the two sides and the strong side can “pull” the weak side along. For this same fact, however, some exercises work to make the strong side stronger and the weak side never closes the gap.

Dumbbells are used by one hand and require the use of the supporting muscles to stabilize the weight. The fact that the weights are held separately requires each side to work equally. Dumbbells work great for equalizing strength on both sides. Exercises that can be done with barbells can also be done with dumbbells, with the added benefit of pulling in the assistance muscles. The balance and stabilization required when doing dumbbell exercises cause twice as many muscles to be called into play when performing the exercises. Dumbbells allow you to move your hands through a natural range of motion during exercises, reducing wrist, elbow and shoulder strain, as well.

So, it doesn’t matter which side of the line you find yourself on, dumbbells or barbells. Both pieces of equipment should be a part of your training arsenal. A combination of barbell and dumbbell training will help you develop a balanced physique and work all those small stabilizing muscles, at the same time. You don’t have to draw a line in the sand, instead put them both to work for you.

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Important Body Building Tips

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Is your intention to bulk up, to gain energy or to cut up? If yes, steroids are your thing. These are synthetic chemicals that can help you achieve what was otherwise a dream. They will not only help you achieve a perfect figure or energy but will do this just in weeks. These are the in thing to bodybuilders. The workouts these people do in the gym are no joke. The level of energy required to lift weights is so high such that without these boosters it's almost impossible. If you feel that this is what you need why don't you order steroids online?

There are several ways in which steroids are clustered. They may be categorized according to the law, that is legal and illegal steroids, according to their function, that is for bulking, cutting up or for energy purposes. Mostly however you will find those steroids for bulking and those for cutting up have the ability to boost ones energy. Legal steroids do not attract legal sanctions, that is their use and sale is allowed. One can however buy illegal steroids online. This made possible by the fact that you can order steroids online just like other goods. It is not difficult to get access to steroids for sale too through these means.

If you intend to order steroids online, be wary of scammers. Whether you are buying illegal steroids for sale or for personal use, you could lose a lot. This can also lead to your apprehension and if successfully charged incarceration. The period of imprisonment for either being in possession of these supplements for sale or personal use depends upon the country where arrest is made. Some jurisdictions give up to seven years sentence. When users order steroids online, they think that this is a safe haven but the feds are often witty to catch up with them.

Whether you order steroids online or bur them from the chemist outdoor, depending on whether it is legal or illegal, be sure you get the authentic steroid you were looking for. Some unscrupulous business persons may sell you some chemical which is not steroid. A higher degree of care should be observed when you are buying illegal steroids for sale. Insist on a sample of what they are selling you before you close the deal. It could cost you a lot now that you cannot enforce your obligations.

Despite the fact that anabolic steroids are illegal, they continue to be the most preferred to most bodybuilders. Governments around the world have not succeeded in preventing users not to buy illegal steroids. Though these cannot be found in a store, the streets are flooded with illegal steroids for sale. The streets are an option for you if you don't want to order for steroids online. Buying these online will however be cheaper than the streets because you have a direct contact with either the manufacturer or the supplier of the products. It could even be safer for you because the police will spend some time before arresting you if at all they will.

The Centre of a Bodybuilding Program: Exercise

One of the major reasons why bodybuilders take the gym is to develop their muscle alongside a shapely physique. Bodybuilding exercise is crucial for the development of biceps, triceps, shoulders and even the chest. Bodybuilding exercise is pivotal for the development of the entire body. To gain the best of these exercises, you need to assume the right posture when exercising. Techniques should be embraced if exercise is to yield the maximum results that one may desire. Each part of the body has a unique way for its exercise.

Bodybuilding Exercise


Without prejudice to the foregoing, some bodybuilders exercise with an intention to compete. Of all countries with rich history of weightlifting USA leads in terms how advanced and well managed the sport is. The presence of well set organizers of weightlifting events lays the platform for the sport to flourish. Some of the various organized competitions include IFBB, Muscle Mania, NGA and NPC.

There is order in the way the events are organized and run. Right from the formation of the team, rules are upheld. Contravening the guidelines could cause one to be disqualified from these events.
There are basically three stages in a bodybuilding competition. The first is called the competitors meeting. This is meant for passing instructions to the competitors. The second stage of these competitions is the morning show. It is also known as prejudging stage.

Judges assess the contestants by passing through them through various performances and possess. The third stage called the night show. This is held in an open stadium. Spectators at this stage are allowed at the venue of the event. This is normally held in a stadium where spectators have a good view of the contestants. Although not all organizers embrace these stages weightlifting USA competition organizers are keen to follow these to the latter.

Exercise should be well structured in a bodybuilding routine. This will see you avoid over exercising some parts over others. Unbalanced exercise is just as dangerous as not exercising at all. Unknown to many, muscle growth does not happen when one is in the gym. Far from it, muscles grow when one is resting. Resting and enough of it for that matter should be taken following every session of exercise. It is estimated that one hour exercise in a day is adequate. Overworking your muscles will inhibit development.

In case you need more energy, you can always use steroids to boost your bodybuilding exercise efforts. Although steroids have been cited as major contributors to cardiovascular conditions, they are of much help to bodybuilders. The energy levels needed for one to successfully do these exercises are enormous. These may not be possible if dependence is only on the natural steroids. Apart from giving you energy to hit the gym, steroids could also boost your efforts of cutting up. Be keen to get that steroid that will foster your endeavors. The most obvious attribute is that they help one bulk up. Your muscles can bulk within weeks of steroids use.

Classify Your Workout Movements



Compound/Major Movements
Squat, Safety Squat, Leg Press
Deadlift, Trap Bar Deadlift, Sumo Deadlift, Stiff Leg Deadlift
Bench Press, Incline Press, Parallel bar Dip, Close Grip bench Press
Pullup/Chinup, Pull-Down, Bent Row, Dumbbell Row, Cable Row
Seated/Military Press, Dumbbell Press 



  Accessory Movements
Barbell Curl, Dumbbell Curl
Triceps Pushdowns, Skull Crushers
Calf Raises
Neck Work (Machine or Manual)
Grip Work (various)
Crunch Sit-up, Hanging Leg Raise, Pulley Crunch)


Simple Steps For Healthy Eating


Instead of giving you a complicated menu that takes forward planning to follow, we've come up with an easy-to-use meal generator that lets you eat foods you actually like while still staying healthy. We've provided a range of foods to choose from: for each meal you eat pick two or three, making sure you include at least one source of protein and one piece of fruit or vegetables with each meal or snack. We've also highlighted foods you should avoid, which may not always be the ones you expect Eat little and often because six small meals spread throughout the day is better for fat loss than a couple of huge ones. Don’t worry about counting calories or grams of macronutrients. This isn't a diet -it's just a better way to think about eating.

Focus on protein
Protein will make you feel fuller for longer, so you'll be less tempted by snacks, and it'll also provide the nutrients needed to prepare damaged muscles. Protein actually takes the body more calories to digest than carbs, so it'll give your system a helpful fat-burning nudge.

Don't avoid fat
Ditch the idea that eating fat makes you fat- it simply isn't true. You need plenty of healthy monounsaturated fats, the kind you'll find in avocados and most nuts - in your diet. Saturated fats aren't as good for you but there's no need to avoid them entirely. The ones to skip are trans fats-but you'll only find these in processed foods, which the meal generator avoids.

Go heavy on veg
Feel free to pile your plate high with green vegetables such as broccoli, spinach or leafy greens-it's almost impossible to eat too many and they're full of important nutrients. Health

Grapefruits: An Important Source Of Energy


Health

Eat one grapefruit a day for two weeks and you could see significant improvements in your appearance and vitality, according to a trial published in The Grocer. After two weeks eating the fruit, 80 per cent of the women involved said their concentration had improved, 67 per cent rated their energy levels as “excellent” or “Very good” and 81 per cent said their skin looked better. Grapefruit can also help lower cholesterol, protect and repair cell damage and aid weight loss. It can interfere with some medications, though, so check with your GP first if you're taking any.

Female Health: Keep Your Joints Young


Female Health

Shed Excess Weight
Carrying extra pounds puts your joints under pressure and can wear down the cushioning cartilage that protects them. Research shows our load-bearing joints - our ankles and knees - are very vulnerable to excess weight, and our hips and backs are also sensitive. In the long-term, this can leave you at risk of developing osteoarthritis - studies have shown that people who are obese are 14 times more likely to develop knee osteoarthritis than people who maintain a healthy weight.

Stay Active
Regular exercise not only helps with weight management, it also directly benefits your joints. Exercising frequently and through your whole range of movement boosts circulation, so joints are flushed with oxygen and nutrients while waste products are siphoned away. Loading your joints also strengthens the supportive network of muscles around them. Any exercise is good, but walking, cycling and swimming in useful in particular. Avoid throwing yourself into exercise in a hurry. Just as being immobile is not a good thing, overdoing it can trigger stresses and strains.

Avoid Work Issues
A deskbound lifestyle can make your joints lazy and vulnerable, so watch your posture and crowbar some activity into your day-to-day life. Avoid slouching to guard your neck, shoulder and hip joints, and take regular breaks, Instead of picking up the phone, walk to your colleague's desk and have meeting while standing up. Check your workspace isn't putting your joints under added stress.

A dress for Success
Wearing high heels can contribute to joint degeneration and knee osteoarthritis, according to research from Iowa State University. Adjust your heel height to what you're doing and wear trainers to and from work, for example. And remember, flip-flops and ballet flats can also be unsupportive. Downsize your handbag too - according to studies, the average women's bag weighs 51b (2.25kg). And also If you don't want a wear a rucksack, carry two bags to balance yourself.

Feed your Joints
Eat plenty of vividly colored fresh fruit and vegetables, as high levels of antioxidants can help mop up free radicals, which contribute to joint inflammation. Make sure you get enough calcium, too. Leafy greens, tinned fish and dairy products are good sources. And eat plenty of oily fish such as salmon and mackerel, as studies show omega 3 fatty acids can also help to reduce joint inflammation. There's no solid evidence supplements can prevent chronic issues, but celadrin, chondroitin and glucosamine are the most common types for joint health. In addition to your joint-friendly eating habits, a daily dose of daylight will help you get your quota of joint and bone-boosting vitamin D.

Healthy Thinking Increase Strength


Get your head right and the muscles will follow – Charles Poliquin

There is a series of persons that find it very difficult to focus on their training and gain muscles.The primary reason these individuals have such a difficult time making gains is they believe they are hardgainers, so they are never in a positive frame of mind. Thinking they can't put on muscle, they become frustrated and constantly change their workouts, so they never improve at anything.
Healthy Thinking

The people who get the most impressive results are those who train hard consistently and then tweak certain variables - exercise selection, tempo, body position - to elicit further growth. Even more importantly, they have a confident, positive outlook on what they want to achieve. This gives them the clarity to approach each session in the most effective and efficient manner. There are no excuses, just hard work and impressive results.

Weight issues are also very important in this sense. Another type of attitude adjustment that needs fixing is that of the "self- delusional achievers”. They are convinced they're training and recovering perfectly, and are seemingly oblivious to the very real evidence that they are not. That's why their skinny arms hang like hosepipes from their skin-tight sleeveless T-shirt, which vacuum-wraps their bulging potbellies.These people are 'skinny-fat', which means they have very poor muscular development yet high levels of fat storage. So not only do they get mistaken for a beached whale when they sunbathe on holiday but their appearance is also one of the biggest indicators for a large number of serious health issues, including diabetes and heart disease. They need to take serious action to restore the muscle-fat balance, or else they are looking at a later life full of ill health.
Healthy Thinking

Among the worst self-delusional achievers are those with a debilitating condition. Although most of them are unaware they are carriers, it is an unpleasant and embarrassing ailment that the rest of us have to deal with. I'm talking about Imaginary Lat Spread (ILS).We've all seen this condition in the gym. The sufferer struts around the weights room hunched over because too much chest work and not enough back work have rotated his shoulders forward, resulting in this unbalanced posture. And his arms are so far out to the sides it looks as though he is carrying two giant, invisible watermelons. In actual fact he is hoping to give you and me the impression that the musculature of his back is so big and strong and wide that he physically can't get his arms any closer to his body.

So when it comes to building a bigger and stronger physique, everything must begin in your brain. If you believe you can't put on muscle, then you won't, no matter how hard you train. And kidding yourself that you are a modern-day Amie by wearing skin-tight tees or walking around like a gorilla with a stick up its ass means you'll never get the body you want. And this is because you're spending too much time thinking about what you look like when you should be spending that time changing what you look like. Get your mind right and the muscle will quickly follow.

Seven Ways To Recover Faster


Chill out
That doesn't mean kicking your trainers off, pouring a beer and settling down with a box set. Researchers recommend extreme temperature changes to repair damaged muscles, reduce swelling and flush out lactic acid. Try a five-minute jog or stretch, six minutes of alternating hot showers (37-43°C) and ice baths, six minutes of cycling, walking or stretching at low intensity, finishing with a final chilly two-minute ice bath.

Aim high
Although low glycaemic index (GI) foods help to maintain energy levels during the day, high-GI foods - such as white bread, watermelon and raisins -are best straight after exercise because they release glucose into the blood.

Protein power
Have a combination of protein and carbs within 30 minutes of your workout. Carbs spike insulin levels in your blood, which shuttles protein into fatigued muscle cells. Protein is essential for repairing these damaged muscle cells.' Studies recommend a carbohydrate/protein ratio of four to one.

Stretch it out
Finish your workout with a stretching routine to improve the elasticity of your muscles. Maintaining a stretch for 30 seconds will give you the maximum length gains to reduce tightness the next. It will also flush out waste products. When you stretch a muscle it constricts vessels to squeeze out the excess lactic acid that causes stiffness.

Get a rub-down
A post-exercise massage prevents delayed onset muscle soreness. Massage relieves tension in muscles after weight training, which reduces pain. A massage two hours after hamstring exercises reduced the intensity of soreness 48 hours later.

Recovery Methods
Roll with it
If you can't convince your girlfriend to hammer your hams, foam rollers are a useful self-massage tool. Rollers can be used to loosen tightness in the iliotibial band, calves and quads and stretch the spine out

Drink Water
Rehydrating is crucial. Your body requires extra water for two to three hours after exercise. It is recommended drinking 1.2 to 1.5 times the weight of fluid lost during exercise. Hit the scales before and after your session and drink the requisite amount.

Bodybuilding: The Art of Strength (Part 7)


Check out this Bodybuilding motivational Video!

Female Fitness: Improve Your Posture


Good posture isn't just about standing up straight! Not only does it help you look slimmer and more confident, better posture can improve your mood and help ease a wide range of problems. Bad posture can effect your breathing, give you a bad back, sore neck, voice problems (it compresses the larynx), muscular aches and pains, indigestion and sluggish bowels and a range of problems caused by compression of the internal organs.

Stand side-on to a mirror to check the position of your pelvis and shoulders. Seventy per cent of us stand in a sway-back posture with the pelvis tipped back, a result of spending too much time sitting down, the pelvis slightly tipped forward is another posture type. It's important to bring your pelvis back underneath you. For those with a sway back, squeeze your bum in slightly to tuck your tail in, making sure your lower back still has a gentle curve. Your kneecaps should point forwards. Gently pull in the area between your belly button and pubic bone, and check your beltline is horizontal or near to it. Bring your shoulder blades back and pull your chin in slightly; your earlobes should be above your collarbone.
Female Fitness

It is important to make sure your earlobes are above your shoulders. Roll your shoulders back and down. Also have your feet flat on the floor and knees level to or just below your hips: use a specially designed foot-rest if you need to. Both your hips and knees should be bent at 90 degrees. Your feet and knees should be shoulder-width apart. Avoid crossing your legs or ankles as this misaligns your pelvis and spine. Walk tall; hold your head up, bring your shoulders back and pull your tummy muscles slightly in. Your head should be tall. Don't drop your head - it puts a lot of tension on your neck. To see where you're going, drop your eyes without dropping your head. If you have to carry a bag, make it as light as possible and use alternate sides, or even better, use a backpack so your arms are free. Carrying something restricts the oppositional movement of the upper body and legs.

During your workouts, good posture is crucial to help you avoid injury and ensure you get the best results. We tend to be more aware of maintaining good posture and using the appropriate postural muscles when we're working out. especially if using mirrors in the gym. Take the good form you use during your workout with you into everyday life. And don't overdo it at the gym. If you lose your form when exercising, stop-you're building in misuse of the muscles.

Tips to Clean Your Digestive System

Clean Digestive System

Grow some good bacteria
Prebiotics stimulate good bacteria in the colon and prevent bad bacteria from taking a hold. A study in the Journal Of Clinical Gastroenterology found that foods rich in prebiotics such as chicory and artichokes lead to the increased growth of gut good guys lactobacilli and bifidobacteria.

Drink more water
We'll keep saying it until you get it: drinking more water is one of the quickest ways to improve health. Maintaining adequate hydration is crucial for digestive health and helps regulate bowel movements.

Cut back on booze
Drinking more than two units of alcohol a day will expand your waistline and wreak havoc on your digestive system. Research has found that excessive alcohol impairs muscle movement in the small and large intestines. Bloating, stomach aches and diarrhea are your body's way of telling you to lay off the liquor.

Hit the gym
Increased blood flow results in increased oxygen circulation in the whole body - and this improves cell efficiency in the digestive system.

Eat more fiber
Fiber helps to maintain regular bowel movements by adding bulk to stools and drawing water into the digestive tract. It also stimulates the nerves in the intestine, causing contractions of the colon that help to move waste through quickly.

Enliven your liver
Your liver keeps your body healthy by breaking down toxic substances such as caffeine, alcohol, pesticides and additives. If your liver isn't functioning properly, your ability to process and excrete these toxins is reduced. Keep it working smoothly with a diet full of whole foods, fruit and cruciferous vegetables.

Boost your gallbladder
Bitter foods stimulate your gallbladder to increase bile, which is critical to burning down fats and breaking down toxins. It is recommended to add bitter greens such as endive, kale, mustard greens and watercress to your salads.

Female Fitness: How To Design Your Workouts


Essential Elements
Make sure you include the following elements in your weekly program: three to five cardiovascular workouts; two to three strength workouts and one to three stretch and balance sessions.These sessions should each be a minimum of 20 minutes, which does not include your warm-up and cool-down. You can focus on just one of the above elements for 20 minutes or put all three Into one session. Don't worry too much about which element you do during your sessions, just listen to your body and do the type of workout you feel your body needs most. All this may sound time-consuming, but your minimum workout time is just three hours a week -with 163 hours in a week, anyone can do this' The key is to increase the length of your workouts when you have time and stick to the minimum on busy weeks.

Cardio Sessions
Unless you're new to exercise, your cardiovascular workouts must be vigorous. Work up to a level where your breathing is heavy and you can only talk for a sentence or two. Your heart rate must stay up throughout the session and you should feel tired but energized by your workout. If you're new to exercise, build up to this level over four to six weeks. Include at least three types of cardiovascular training every week: a long session of 40-60 minutes; a medium session of 30-40 minutes and a short session of 20-30 minutes. Push yourself as hard as you can in the time you have. The shorter the session, the higher your intensity should be. Try interval training for shorter workouts and group sessions or partner sessions for longer workouts to boost your motivation.
Female Training

Strength Sessions
There are three essential Ingredients to effective strength training: consistency, progression and muscle overload. Find a workout you can stick with. If you find the gym boring, build up your strength using another activity, such as yoga, Pilates, group classes and sports that require "power and pull" such as water sports, climbing, racquet sports and martial arts. To get results, you should feel muscle fatigue in most parts of your body. To progress, you need to increase your intensity every three to four weeks and overload your muscles by working with good technique so you can safely and effectively challenge all the main muscles in your body. If you're new to this, ask an instructor for advice.

Stretch and Balance Sessions
Stretching helps prevent injury and helps you learn more about your body's strengths and weaknesses. At least once a week, dedicate a minimum of 20 continuous minutes to balancing and stretching. You can make this a part of your strength sessions, do a power Yoga or Pilates session or simply stretch in your living room, focusing on areas of your body that feel tight or weak.

What to Eat: Before, During and After Training


Before training
Cardio
To get the most out of the session, your fuel tank needs to be fully stocked. If you've eaten a main meal within three hours of starting to train you're likely to have enough energy. If not, have a simple high-carb snack such as a bagel with cream cheese or a muffin within one hour of the start of the session and that should see you through.
Weights
You need some carbs if you are to have the energy to lift weights, but you also need some protein - especially sources containing the amino acid leucine, such as lentils or beef - in your system because this will help prevent too much muscle breakdown and mean your body can start repairing damaged tissue straight away. A good example would be wholegrain toast with cottage cheese about an hour before the session.

During training
Cardio
If the session is shorter than an hour all you need to do is take on water to stay hydrated. If you train for longer then begin to consume some simple carbs in the form of energy gels or drinks, but only if you have tried them before - you don't want to upset your stomach.
Weights
All you need is water to keep you hydrated. A carb and protein shake towards the end of the session may help promote muscle repair and growth, but you won't need this if you can have a balanced meal soon after your shower.

After training
Cardio and weights
As soon as you have finished training you need to take on some carbs and protein, typically in a ratio of four to one. After a hard session your muscles' energy stores are depleted: the carbs will replenish them while the protein will help rebuild the muscles to make them stronger ahead of the next session. Because your muscles are like a sponge after training, the sooner you can eat, the more of the nutrition they will soak up.
Bodybuilder regime

Female Bodybuilding: Beauty and Strength (Part 3)


Check out this sexy and appealing photo gallery with women involved in bodybuilding!

Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
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