Ok guys, the final phase of the 300 workout! WARNING this is not for the faint hearted!
Pullups - 25 reps
Barbell Deadlift with 135 lbs. - 50 reps
Pushups - 50 reps
24-inch Box Jumps - 50 reps
Floor Wipers - 50 reps
Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
Pullups - 25 reps
For more info and instructions on the workout click here:
http://www.menshealth.com/fitness/muscle-building-11/page/2
Good luck, make sure you let us know how you go!!!
December 27, 2011
December 21, 2011
STRESS LESS THIS CHRISTMAS!
We all know that Christmas time is when we tend to over eat, stress and become inactive a little more than usual.
So why not beat it this year by getting the endorphin rush?
Most people understand that a benefit of exercise is a way to enhance our physical condition and combat disease, but it hasn’t been until more recently that exercise is also being recognized as an element in maintaining mental health. Studies have shown that exercise releases endorphins in the brain, which can cause us to have what we commonly know as a “natural high”.
Endorphins are chemicals in the brain, which bind to neuro – receptors to give relief from pain. It’s believed to relieve pain, enhance the immune system, reduce stress and delay the aging process.
Exercise stimulates the release of endorphins, sending these chemicals through the body. Endorphin release varies from person to person.
This is how you can “feel the endorphin rush”.
There are several different workouts specifically designed to trigger hormone release in your body.
1. TREADMILL
Perform a 5 minute warm- up at a comfortable speed. Then, every 3 minutes, increase both speed and grade.
OR
2. BENCH PRESS
Grip the bar with a slightly wider than shoulder grip. Perform 10 reps with the heaviest weight you can manage. If you still insist on doing full range movements, go ahead. More weight = more endorphins. Rest for 15 seconds and perform a second set to failure.
OR
3. LEG PRESS
Load a leg press with the maximum weight you can handle for 10 reps. Rest for 15 seconds, than perform a second set to failure. Rest for another 15 seconds, than perform a third set to failure.
30 to 60 minutes after you complete your workout you will feel a mild sense of euphoria and a higher energy level. You will also likely sleep better and feel more energetic the next day.
So try adding these exercises to your normal routine when it gets a bit stressful through Christmas. It will be like killing 2 birds with one stone, exercising feeling less stress at the same time.
So why not beat it this year by getting the endorphin rush?
Most people understand that a benefit of exercise is a way to enhance our physical condition and combat disease, but it hasn’t been until more recently that exercise is also being recognized as an element in maintaining mental health. Studies have shown that exercise releases endorphins in the brain, which can cause us to have what we commonly know as a “natural high”.
Endorphins are chemicals in the brain, which bind to neuro – receptors to give relief from pain. It’s believed to relieve pain, enhance the immune system, reduce stress and delay the aging process.
Exercise stimulates the release of endorphins, sending these chemicals through the body. Endorphin release varies from person to person.
This is how you can “feel the endorphin rush”.
There are several different workouts specifically designed to trigger hormone release in your body.
1. TREADMILL
Perform a 5 minute warm- up at a comfortable speed. Then, every 3 minutes, increase both speed and grade.
OR
2. BENCH PRESS
Grip the bar with a slightly wider than shoulder grip. Perform 10 reps with the heaviest weight you can manage. If you still insist on doing full range movements, go ahead. More weight = more endorphins. Rest for 15 seconds and perform a second set to failure.
OR
3. LEG PRESS
Load a leg press with the maximum weight you can handle for 10 reps. Rest for 15 seconds, than perform a second set to failure. Rest for another 15 seconds, than perform a third set to failure.
30 to 60 minutes after you complete your workout you will feel a mild sense of euphoria and a higher energy level. You will also likely sleep better and feel more energetic the next day.
So try adding these exercises to your normal routine when it gets a bit stressful through Christmas. It will be like killing 2 birds with one stone, exercising feeling less stress at the same time.
December 19, 2011
THE INTERMEDIATE 300 WORKOUT
The second stage of the awesome 300 workout that we found on menshealth.com
Pullups - 25 reps
Dumbbell Deadlift - 50 reps
Pushups - 50 reps
Body-Weight Squat Jumps - 50 reps
V-Ups - 50 reps
Dumbbell Push Press - 50 reps
Pullups - 25 reps
For more information and/or pictures for how to correctly do these exercises click on the link below:
Pullups - 25 reps
Dumbbell Deadlift - 50 reps
Pushups - 50 reps
Body-Weight Squat Jumps - 50 reps
V-Ups - 50 reps
Dumbbell Push Press - 50 reps
Pullups - 25 reps
For more information and/or pictures for how to correctly do these exercises click on the link below:
December 14, 2011
Current Training trend’s – BACK TO BASICS
After nearly a decade of chasing high-tech fitness dreams, most people are heading back toward the basics for getting in shape. The high-tech stuff was great and everybody loves gadgets, but what ends up happening is it becomes a great place to hang your clothes. Most people own a dusty treadmill with clothes thrown on top. There is now a trend of people heading outside for a walk or jog and heading to their local gym for daily training.
Basics - meaning using the body, and not much else, to get in shape. So, remember those calisthenics from fifth grade -- push-ups, sit-ups, jumping jacks, and sprints? If trend forecasters are right, that could be the workout of the future.
People these days aren’t looking for programs to become elite athletes or body builders, they are basically wanting programs that help us move through daily life with greater ease.
People don't care so much about becoming a pro athlete as much as they care about whether they can pick up their child without hurting their back, or do things around the house without getting injured or sore. We're looking towards workouts that increase flexibility and core strength, and help you live a healthier life overall.
Basics - meaning using the body, and not much else, to get in shape. So, remember those calisthenics from fifth grade -- push-ups, sit-ups, jumping jacks, and sprints? If trend forecasters are right, that could be the workout of the future.
People these days aren’t looking for programs to become elite athletes or body builders, they are basically wanting programs that help us move through daily life with greater ease.
People don't care so much about becoming a pro athlete as much as they care about whether they can pick up their child without hurting their back, or do things around the house without getting injured or sore. We're looking towards workouts that increase flexibility and core strength, and help you live a healthier life overall.
December 12, 2011
THE BEGINNER 300 WORKOUT
We found this awesome workout on the Mens health website!
See how you go with the beginner version this week and then try the intermediate and advanced versions in the coming weeks!
•Body-Weight Rows - 15 reps
•Body-Weight Squats - 25 reps
•Pushups - 15 reps
•Jumping Jacks - 50 reps
•Mountain Climbers - 20 reps
•Close-Grip Pushups - 10 reps
•Body-Weight Rows - 15 reps
Click on the link below to view pictures and insrtuctions at mens health.com
http://www.menshealth.com/fitness/muscle-building-11/page/4
See how you go with the beginner version this week and then try the intermediate and advanced versions in the coming weeks!
•Body-Weight Rows - 15 reps
•Body-Weight Squats - 25 reps
•Pushups - 15 reps
•Jumping Jacks - 50 reps
•Mountain Climbers - 20 reps
•Close-Grip Pushups - 10 reps
•Body-Weight Rows - 15 reps
Click on the link below to view pictures and insrtuctions at mens health.com
http://www.menshealth.com/fitness/muscle-building-11/page/4
November 28, 2011
Workout of the week 28/11/11
WOW – 28/11/11
Improve your speed with this circuit
Perform 3 sets of 12 resps for each exercise at a fast pace with 30 seconds rest between sets
Lunges
Push ups
Lat Pull down
Improve your speed with this circuit
Perform 3 sets of 12 resps for each exercise at a fast pace with 30 seconds rest between sets
Lunges
Push ups
Lat Pull down
November 23, 2011
Do you know what your 1RM is?
Finding your 1RM
1RM is the amount of weight that you can lift only once with perfect technique. Your one rep max is generally measured by a few compound exercises such as the squat, deadlift or bench press, but it can be tested using any exercise.
The main reason that you would want to measure this, is to give you an idea of what weight you should be lifting before starting an exercise program. You would also keep track of this measurement in order to track improvements and progress with your training.
How do you find your 1RM?
To find your 1 rep max, it is recommended that you warm-up for 5 minutes and perform one warm-up set (using light weights) for each muscle group. Once you have warmed up, you want to choose an exercise and choose a weight that you can lift approximately 6-12 times using perfect form.
For example: to do a 1 rep max test for the bench press. You decide to lift a 20kg Barbell and discover that you can only lift that weight 7 times until your muscles are completely fatigued.
• 1 Repetition= 100%
• 2 Repetitions= 95%
• 3 Repetitions = 90%
• 4 Repetitions = 88%
• 5 Repetitions = 86%
• 6 Repetitions = 83%
• 7 Repetitions = 80%
• 8 Repetitions = 78%
• 9 Repetitions = 76%
• 10 Repetitions = 75%
• 11 Repetitions = 72%
• 12 Repetitions = 70%
By using the above percentages, you can see that the ability to lift a weight 7 times until failure is equal to 80% of your 1RM. Use a calculator and divide the weight you lifted by the percentage. That will give you the 1 rep max for any exercise. Stay with me here… this is easy!
So let’s finish this example: we lifted a 20kg weight for 7 repetitions. The chart above tells us that 7 repetitions equals 80% of our 1 rep maximum. So we take 20 divided by 80% (.80). Our trusty calculator tells us that the answer is 25kgs. That is our 1 rep maximum.
For everyday programs approximately 70% of your 1RM is generally a good guide for the weight to lift and 3 sets of 10-12 repetitions is a general standard for frequency.
1RM is the amount of weight that you can lift only once with perfect technique. Your one rep max is generally measured by a few compound exercises such as the squat, deadlift or bench press, but it can be tested using any exercise.
The main reason that you would want to measure this, is to give you an idea of what weight you should be lifting before starting an exercise program. You would also keep track of this measurement in order to track improvements and progress with your training.
How do you find your 1RM?
To find your 1 rep max, it is recommended that you warm-up for 5 minutes and perform one warm-up set (using light weights) for each muscle group. Once you have warmed up, you want to choose an exercise and choose a weight that you can lift approximately 6-12 times using perfect form.
For example: to do a 1 rep max test for the bench press. You decide to lift a 20kg Barbell and discover that you can only lift that weight 7 times until your muscles are completely fatigued.
• 1 Repetition= 100%
• 2 Repetitions= 95%
• 3 Repetitions = 90%
• 4 Repetitions = 88%
• 5 Repetitions = 86%
• 6 Repetitions = 83%
• 7 Repetitions = 80%
• 8 Repetitions = 78%
• 9 Repetitions = 76%
• 10 Repetitions = 75%
• 11 Repetitions = 72%
• 12 Repetitions = 70%
By using the above percentages, you can see that the ability to lift a weight 7 times until failure is equal to 80% of your 1RM. Use a calculator and divide the weight you lifted by the percentage. That will give you the 1 rep max for any exercise. Stay with me here… this is easy!
So let’s finish this example: we lifted a 20kg weight for 7 repetitions. The chart above tells us that 7 repetitions equals 80% of our 1 rep maximum. So we take 20 divided by 80% (.80). Our trusty calculator tells us that the answer is 25kgs. That is our 1 rep maximum.
For everyday programs approximately 70% of your 1RM is generally a good guide for the weight to lift and 3 sets of 10-12 repetitions is a general standard for frequency.
November 21, 2011
Workout of the week 21/11/11
Strength Circuit (not a race for time)
Be sure to perform an adequate warm up before attempting this brutal strength circuit! Do 15 reps warm up for each exercise at light weight that you can comfortably get through 15-20 reps
4 sets of 4 reps dumbbell bench press at 90-100% of your 1rm
4 sets of 4 reps barbell squats at 90-100% of your 1rm
3 sets of 5 reps deadlifts at 90-100% of your 1rm
Be sure to perform an adequate warm up before attempting this brutal strength circuit! Do 15 reps warm up for each exercise at light weight that you can comfortably get through 15-20 reps
4 sets of 4 reps dumbbell bench press at 90-100% of your 1rm
4 sets of 4 reps barbell squats at 90-100% of your 1rm
3 sets of 5 reps deadlifts at 90-100% of your 1rm
November 16, 2011
Mid Week Motivation
DON’T FEEL LIKE EXERCISING?.........
“The first wealth is health” – Emerson
“Those who do not find time for exercise will have to find time for illness.” – Earl of Derby
“Our health always seems much more valuable after we lose it.” – Unknown
“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” – Plato
“Take care of your body. It’s the only place you have to live.” – Jim Rohn
“You can set yourself up to be sick, or you can choose to stay well.” - Wayne Dyer
“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” – John F. Kennedy
“The only disability in life is a bad attitude.” – Scott Hamilton
“Many of life’s failures are people who did not realize how close they were to success when they gave up.” – Thomas Edison
“The groundwork of all happiness is health.” – Leigh Hunt
“Whether you think you can or whether you think you can’t, you’re right!” – Henry Ford
“Exercise: you don’t have time not to.” – Unknown
“It’s not whether you get knocked down; it’s whether you get up.” – Vince Lombardi
“We do not stop exercising because we grow old – we grow old because we stop exercising.” – Dr. Kenneth Cooper.
“Eighty percent of success is showing up.” – Woody Allen
……… HOW BOUT NOW?
“The first wealth is health” – Emerson
“Those who do not find time for exercise will have to find time for illness.” – Earl of Derby
“Our health always seems much more valuable after we lose it.” – Unknown
“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” – Plato
“Take care of your body. It’s the only place you have to live.” – Jim Rohn
“You can set yourself up to be sick, or you can choose to stay well.” - Wayne Dyer
“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” – John F. Kennedy
“The only disability in life is a bad attitude.” – Scott Hamilton
“Many of life’s failures are people who did not realize how close they were to success when they gave up.” – Thomas Edison
“The groundwork of all happiness is health.” – Leigh Hunt
“Whether you think you can or whether you think you can’t, you’re right!” – Henry Ford
“Exercise: you don’t have time not to.” – Unknown
“It’s not whether you get knocked down; it’s whether you get up.” – Vince Lombardi
“We do not stop exercising because we grow old – we grow old because we stop exercising.” – Dr. Kenneth Cooper.
“Eighty percent of success is showing up.” – Woody Allen
……… HOW BOUT NOW?
November 14, 2011
November 9, 2011
10 Tips to bulletproof your diet... Part 2
5. Make changes gradually. Just as there are no "super foods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For example, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.
4. Whole grains, fruits and vegetables. Do you eat from the bread, rice, and cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.
3. Variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.
2. Portion Control. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 85grams, similar in size to a deck of playing cards. A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. 1 cup of ice cream contains 2 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.
1. Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals on small nutritious foods such as nuts can help curb your hunger.
4. Whole grains, fruits and vegetables. Do you eat from the bread, rice, and cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.
3. Variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.
2. Portion Control. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 85grams, similar in size to a deck of playing cards. A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. 1 cup of ice cream contains 2 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.
1. Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals on small nutritious foods such as nuts can help curb your hunger.
November 7, 2011
WOW – 7/11/11
This one's not for time but it will give you a good workout if you pick the right weight!
See if you can complete this workout without putting the bar down (until you get upto mountain climbers)
Barbell complex circuit
15 squats
15 push press
15 bent over rows
15 lunges (each side)
15 mountain climbers (no bar needed)
See if you can complete this workout without putting the bar down (until you get upto mountain climbers)
Barbell complex circuit
15 squats
15 push press
15 bent over rows
15 lunges (each side)
15 mountain climbers (no bar needed)
November 2, 2011
10 Tips to bulletproof your diet.. Part 1
10. Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, ensuring your exercise regime is balancing out these foods. Choose other foods to provide the balance and variety that are vital to good health.
9. Know your diet pitfalls. To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat in a food diary for a minimum of three days. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.
8. Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.
7. Reduce, don't eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is monitoring how much of these foods you eat and how often you eat them.
Identify major sources of these ingredients in your diet and make changes, if necessary. Use the Nutrition Facts panel on the food label to help balance your choices.
Choosing skim or low-fat dairy products and lean cuts of meat can reduce fat intake significantly.
When dining out, share with a friend; ask for a take-home bag or a smaller portion.
6. Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, start at the gym today and begin your healthy eating routing for successful weight management.
9. Know your diet pitfalls. To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat in a food diary for a minimum of three days. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.
8. Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.
7. Reduce, don't eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is monitoring how much of these foods you eat and how often you eat them.
Identify major sources of these ingredients in your diet and make changes, if necessary. Use the Nutrition Facts panel on the food label to help balance your choices.
Choosing skim or low-fat dairy products and lean cuts of meat can reduce fat intake significantly.
When dining out, share with a friend; ask for a take-home bag or a smaller portion.
6. Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, start at the gym today and begin your healthy eating routing for successful weight management.
October 31, 2011
Workout of the Week
See how you go with this workout, post your times in the comments section below!
Row 500m
30 push ups
30 med ball crunches
See if you can beat 2minutes and 30 seconds
Row 500m
30 push ups
30 med ball crunches
See if you can beat 2minutes and 30 seconds
October 25, 2011
Intolerable cardio
Can't stand cardio in the gym but still want to fit it into your program?
Here's a few ways to help you fit that extra cardio into your session every time!
Buddy Up!
Training with a partner will not only help you on the gym floor allowing you to safely lift more weight with a spot but will also give you someone to have a conversation with while finishing up a training session with a bit of a treadmill chat.
Shuffle
Why not load up your favourite tunes on an IPod and drift off while pushing through your cardio session. You wont even get through a whole album before your session will be done!
R and I
Record your times over various distances and race yourself to improve! By trying to beat your time you will be focusing on going faster as opposed to staring at seconds ticking over on the treadmill timer.
Mix it up
Try using the different pre-set programs on the treadmill, bike, or x-trainer there are a variety of different options. Or even try a variety of machines, if you wanted to do a 30 minutes cardio session try 10 mins on the treadmill, 10 mins on the bike and 10 mins on the rowing machine.
The great outdoors
Try some different types of cardio, go for a run outside, ride a bike track, go and swim at the beach, there are an infinite number of ways that you can add variety to your cardio workout!
Maybe you could even try to add a game of oz tag or basketball to your weekly routine to get that cardio in!
October 10, 2011
Workout of the week
Want to see how you measure up with your training? Why not try the below workout of the week and post your times in the comments section!
WOW #5
100 Punches On Punching Bag
100 Single Skips or 50 Double Unders
50 Situps
WOW #5
100 Punches On Punching Bag
100 Single Skips or 50 Double Unders
50 Situps
September 8, 2011
7 reasons for a Sober September
7 Reasons why “Sober September” is a good idea…
1. Alcohol causes the liver to release a chemical that impairs testosterone, which is a key in muscle development, therefore limiting any gains you may potentially have in September.
2. Alcohol has been linked to decreased cardiovascular activity, meaning inadequate recovery due to a lower oxygen intake between sets for up to 2 days after drinking.
3. It will take you over an hour of running to burn off a single drinking session with 6-8 drinks.
4. You will more than likely miss at least one training session due to the hangover that you will acquire.
5. You will save a ridiculous amount of money by not buying somewhere between 6-16 drinks on any given night.
6. You will experience a decrease Vitamin and Mineral intake as your liver will be busy converting alcohol into acetate and any vitamins/minerals contained in food you eat are taken up by the detoxification process.
7. Alcohol affects the amount of fat your body can and will burn for energy, the acetate developed by the liver while it breaks down the alcohol is used as an energy source before fat.
1. Alcohol causes the liver to release a chemical that impairs testosterone, which is a key in muscle development, therefore limiting any gains you may potentially have in September.
2. Alcohol has been linked to decreased cardiovascular activity, meaning inadequate recovery due to a lower oxygen intake between sets for up to 2 days after drinking.
3. It will take you over an hour of running to burn off a single drinking session with 6-8 drinks.
4. You will more than likely miss at least one training session due to the hangover that you will acquire.
5. You will save a ridiculous amount of money by not buying somewhere between 6-16 drinks on any given night.
6. You will experience a decrease Vitamin and Mineral intake as your liver will be busy converting alcohol into acetate and any vitamins/minerals contained in food you eat are taken up by the detoxification process.
7. Alcohol affects the amount of fat your body can and will burn for energy, the acetate developed by the liver while it breaks down the alcohol is used as an energy source before fat.
August 26, 2011
ACCEPT YOUR BODY!
In today’s society, thin females and muscular buff males are seen as the “Ideal Body Image”.
Thanks to TV, radio and magazines we have come to believe that body shape and size are under a person’s control. This is when most people enter into exercise and diet programs with unrealistic goals….
Our body size not only reflects our eating and exercise habits but also our genetics. We are all born with a certain body type inherited by our parents. Although hardly anyone is a pure body type there are three different applicable categories.
Ectomporph- Have a light build with slight muscular development. They are usually tall and thin with small frames and narrow hips and shoulders.
Mesomorphs- have a husky, muscular build. They often have broad shoulders, and their weight is concentrated in the upper body, making them look compact or stocky.
Endomorphs- are characterized by a heavy, rounded build with shoulders usually narrower than their hips. They have a round, soft appearance and are more often overweight or obese.
When we understand and appreciate our bodies, we are able to work with them, not against them. Although many of us are a combination of two body types, we cannot become what we are not. Even if you have a genetic predisposition to being overweight, the way you live is what ultimately determines whether you become obese. Genes clearly play a role, but they certainly don't determine what you're going to have for dinner or how often you exercise. Chances are if you're living an unhealthy lifestyle, you'll become overweight and unhealthy.
All of us can't be thin. But every single one of us can be healthy. By focusing on what you're eating and how much you're exercising, you'll be able to achieve optimum health and fitness, even though you may not achieve society's ideal of thinness.
To achieve this level of optimum wellness, you must have a positive self image. This means that your feelings about your body are not influenced by events in your daily life. For many people, life's problems are projected onto their body. "If only I were thinner--or more muscular, I would have made the team, gotten the job, been chosen. . . . If only I were thinner--or more muscular, I could meet more people, find the right guy/girl, be happy." This self-defeating habit is reinforced by the images we see in advertising; your body becomes an easy target for everything wrong in your life.
When you have a positive self-image, you value and respect your body; you are also more likely to feel good about living a healthy lifestyle.
Developing a healthy, positive image of yourself is the first critical factor in your fitness success. Having a strong sense of self-worth provides the basis for making rational and affirming decisions about your health. Good luck, stay positive, and enjoy all the wonderful benefits of a healthy, active lifestyle!July 27, 2011
Tired?
How long is a good nap?
THE NANO-NAP: 10 to 20 seconds:Sleep studies haven’t yet concluded whether there are benefits to these brief intervals, like when you nod off on someone’s shoulder on the train.
THE MICRO-NAP: two to five minutes:Shown to be surprisingly effective at shedding sleepiness.
THE MINI-NAP: five to 20 minutes:Increases alertness, stamina, motor learning, and motor performance.
THE ORIGINAL POWER NAP: 20 minutes. Includes the benefits of the micro and the mini, but additionally improves muscle memory and clears the brain of useless built-up information, which helps with long-term memory (remembering facts, events, and names).
THE LAZY MAN’S NAP: 50 to 90 minutes:Includes slow-wave plus REM sleep; good for improving perceptual processing; also when the system is flooded with human growth hormone, great for repairing bones and muscles.
Contrary to popular opinion, napping isn’t for the lazy or depressed. Famous nappers have included Bill Clinton, Lance Armstrong, Leonardo da Vinci and Thomas Edison. The moral of the story: to be ultra-productive, just rest your head. You snooze, you gain. Give it a try for yourself and see if you aren’t amazed at the results!
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