Common Bodybuilding Mistakes That Are Stifling Your Progress

There are articles and books on how to build muscle and get into shape, but for the most part these all focus on what you should be doing and on the good advice on how to get into shape. The problem then is that you can follow all this advice closely, but still be doing one or two things wrong that slow down or even prevent progress. In short you need to know what not to do as well as what to do, and you need to learn from the mistakes of others. Here we will look at some of the most common mistakes people make when they’re trying to build muscle, at why they are so serious, and at how you can avoid it happening to you. Read on…

Not Getting Enough Sleep

Many people don’t realise the highly important role of sleep when they’re working out. This is a big mistake however as actually sleep is completely crucial for muscle growth. That’s because we need to repair the microtears that form in our muscles in order for them to grow, and the way to do this is by getting sleep which puts our body in an anabolic sleep. The more you workout, the more you must sleep.

Not Training Hard Enough

This is a very common mistake people make where they simply don’t put enough effort into the workouts they do. This is not helped by a lot of articles which tell people they don’t need to be hurting or that they don’t need to make it unpleasant. Unfortunately the reality is that it kind of does have to hurt at least a bit because that’s how you know you’re making microtears.

Sticking to One Plan

If you’re one of those people who goes into the gym holding a piece of paper that says every workout you’re going to do on it then you aren’t doing yourself any favors. The problem here is that if you’re sticking to the same program then you aren’t getting enough variation in your training, and you’ll find yourself waiting around for too long as well waiting for a particular machine.

Doing Too Much CV

If you’re trying to grow in muscle rather than just burning fat then there comes a point where running on the treadmill becomes counter productive. This is because you are likely to start burning muscle as well as fat which will actually cause your muscle to somewhat shrink. In fact too rigorous a bodybuilding program can do this too, so think slow and heavy movements and low numbers of reps, not hard and fast training if it’s muscle growth you want.

VN:F [1.9.22_1171]
Rating: 9.0/10 (1 vote cast)
VN:F [1.9.22_1171]
Rating: +1 (from 1 vote)

Physical Fitness for Senior Citizens

The baby boomers are the largest generation in our history.  As they start to turn to senior citizens, talking the important steps to maintain their health will become more and more important.

Doctor Parking (Photo credits: www.myparkingsign.com)

So to help those who are turning 65…or who have already done so…I wanted to put some simple to follow steps together so that those who wish can regain their strength and vitality.

Step 1: Get a thorough physical exam from your physician.  You need an honest appraisal of your health with your doctor to determine what your current condition is.  From this, you will learn not only what you current medical condition is [ie: if you are diabetic, high blood pressure, need to lose weight, etc…] but also have a conversation with your doctor to find out some of the weight loss tips you will need to follow in order to get in shape.

Step 2:  I am going to recommend the best overall exercise you can do…WALKING!  Why would I say so…because walking:

  • Can be done anywhere
  • Is free to do
  • Anyone can do it
  • No special equipment needed

And so long as you do it long enough…30 minutes at least…and strenuously enough…aiming to reach a 4.0 mph pace…this is one of the best workouts you could consider.

Step 3: Perhaps the biggest misnomer about exercise is that it has to involve ‘working out.’  Just because you are not sweating in a gym doesn’t mean that you aren’t exercising.  Here are a few ideas…

  • Playing with your grandchildren
  • Washing your car
  • Home remodeling
  • Dancing
  • Gardening
  • Yard work

All of these will get your heartbeat up without you going to the gym.

Step 4: Strength training-The best way to build muscle, lose weight, maintain strong bones, ward off osteoporosis and fight off the effects of age is by strength training.  Now, men won’t have the problem that women will have with that.  But just think about things this way…

The key to losing weight and regaining your health is to increase your metabolism so that your burns more calories when you are not working out.  And the only way to effectively do, as I said, this is to speed up your metabolism.  To do this is a natural and holistic fashion; there is one way to accomplish this…to add muscle to your frame.

In addition, for women strength training has the added benefit of strengthening bones so that the effects of ailments such as osteoporosis can be lessened or eliminated.

Now, I am not suggesting to anyone here that they have to start lifting heavy weights or compete in the World’s Strongest Man competition.  Quite the contrary, I am suggesting that you develop the discipline to do 20-30 minutes of resistance band and body weight workouts…from home…2-3 days a week.  Done properly, if you do resistance band exercises from home you will be able to obtain the same workout without having to go to the gym.

Step 5: Yoga…this one the guys will resist, but don’t knock it until you have tried it.  Yoga increases strength, flexibility and endurance.  And because it is a very low impact workout it is great for people with joint problems.

Step 6: Explore other avenues of cardiovascular endurance.  If you are bored with walking…especially if you do it on the treadmill at the gym…here are a few alternatives for you.

  • Elliptical machine [cross country skiing]
  • Step machine
  • Swimming
  • Step aerobics
  • Kickboxing
  • Rowing machine, etc…

There are plenty of options for you to choose from to get your heartbeat up.  The choice is up to you.  Find something you enjoy to do and start moving.

Step 7: Eating right.  I will mention it here even though your doctor probably talked to you about changing your diet and adding less processed foods at your physical.  Make sure to listen to your doctor’s recommendations regarding your intake of sugar and salt, as well as saturated fat that can raise your cholesterol.

About the author:

Tony Rovere is an advocate for senior citizens and elder health issues having to deal with the complexities of the Medicaid process following his mother’s heart attack.

He now shares his insights on care giving and senior issues on his blog, StuffSeniorsNeed, which was created to help senior citizens and baby boomers who have become caregivers.

VN:F [1.9.22_1171]
Rating: 10.0/10 (1 vote cast)
VN:F [1.9.22_1171]
Rating: +1 (from 1 vote)

5 Reasons Strength Training is Important for Everyone

When people contemplate the art of strength training, they think of body builders. The truth is though strength training is beneficial for everyone. It doesn’t matter if you’re in your 20s or 80s. The simple act of lifting small weights or doing body-weight exercises can have numerous benefits. Whether you want to protect your bones from osteoporosis or burn calories more efficiently, strength training can do wonders. Here are just five reasons strength training is important for everyone.

Bone Protection

There are two ways strength training can protect your bones. First of all, strength training is said to make your bones stronger. Another reasons is that building muscle can protect your bones during an injury. This is especially real when you’re older in age and suffer from osteoporosis disease. Having muscle can mean the difference between a few bruises or a broken hip.

Natural Fat Burner

Think of your muscles as an engine that needs fuel. That fuel comes form calories consumed. When you have more muscles, your body is able to burn more calories. Anyone that wants to lose weight or maintain their weight should definitely make strength training part of their routine.

Offers Better Focus

As we get older, it can be harder to concentrate. There have been studies done that suggest a strength training routine may help senior citizens to stay better focused.

Muscle Loss Prevention

We have a choice as we age. We can sit back and watch our health decline or we can do something about it. When it comes to our muscles, regular strength training is essential because it prevents muscle loss. In other words, muscles are something that will lose if you don’t take action.

More Energy

Last, but not least, those that practice regular strength training have more energy and aren’t as easily fatigued. This is a wonderful benefit whether you’re in your 20s or 80s. After all, who couldn’t use additional levels of energy? Best of all though is that this is a natural energy boost and is beneficial in so many other areas.

Strength training is a wonderful form of exercise that has several benefits. Best of all, strength training can be low impact. You don’t need 25 pound dumbbells in order to train your muscles. In fact, those that simply hope to tone their muscles need to focus on smaller weights with more reps or even using your own body weight. And remember, if you don’t use your muscles, you will lose them. Start a strength training regime now to get your muscles in shape and your body toned.

About the Author: Mabel Hickingbotham loves exercising and stresses the importance of strength training in any routine. Many people just want to know how to get ripped fast, which is fine for some, but many others need to learn how to move from an out-of-shape body to one that is carefully cared for. Take your time and you’ll soon be healthier than ever.

VN:F [1.9.22_1171]
Rating: 10.0/10 (1 vote cast)
VN:F [1.9.22_1171]
Rating: +1 (from 1 vote)

Importance Of Exercise In Diabetes

People currently are suffering from numerous diseases. There can be many reasons for it, but some of the important once are intense pollution and global warming resulting in declining health of people on this planet. There are many such diseases attacking humans every new day. With this kind of atmosphere and polluted air to breathe, it is our responsibility to take good care of our health even though we are not suffering from any illness.

Medicines are not the only option for curing any disease. It is said that precautions and medicines controls your disease halfway and the rest should be controlled by you with the help of instructions provided by the doctor. Similarly, one should keep a tab on the most common illness of the world suffered by many people that is diabetes. Diabetes occurs because of high sugar and salt intake, tension, not enough sleep, etc. If one is suffering from diabetes, he can have a control over it with the help of exercise.

Exercise is very important for people suffering from diabetes. A human body should be fit enough to fight against any illness that he has. However mostly people ignore exercises and go for tablets and medication. Medications and avoiding sugar will just work half and the rest depends on exercise.

Some of the important exercises prescribed for diabetic patients are aerobics, strength training, fast walking, lap swimming, bicycling, etc. People should also take a a thorough care that they do not get any hurt on their body, else it won’t heal quickly and the wound will lead you in further troubles. So it is better to take a physical care in advance.

Exercises should be done on a regular basis and not just for a week or two. If once we begun doing the exercises, it should be continued for a long time because the body systems adjusts themselves due to that like hunger, thirst, physical shape, etc. Leaving exercise or performing it on alternate days is also a waste.

Exercise is the most prompt option to cure your illness quickly. Be fit and fine so that germs cannot attack your body quickly because diabetic patients catch infections very promptly. So to avoid getting into any other diseases a diabetic patient should focus on their heath as much as possible.

One should be aware about which exercises to be performed during diabetes because there are special exercises those are studied and then assigned. If we work hard, work fruitfully and not just for wastage of time and energy. So be smart and perform those exercises to be performed by diabetic patients. You can take help from doctors or even internet today can help you explaining what to do and how to do?

Proper intake of food is also very essential to generate good amount of energy in our body to kill the germs and escaping from any diseases. Medicines also will only work when we will have our food properly. So keep exercising properly for proper result.

As you take care of your health, do also take care of the web hosts you host your site with. HostingCoupons.org makes it easy for you by providing a list of top webhosts as well as the most preferred webhosting

VN:F [1.9.22_1171]
Rating: 10.0/10 (1 vote cast)
VN:F [1.9.22_1171]
Rating: +1 (from 1 vote)

How to Make Exercise Work

Whether you are working out to lose weight or simply to be healthier, it is sometimes hard to create results.  This problem can be a product of slow metabolism, not enough workouts, or even too many workouts!  However, the “no result” problem can be combated but will take time.  There are numerous tactics you can use in order to see the effects of exercise.

First of all, it’s necessary to understand that just because you work out regularly doesn’t mean your body can handle unhealthy food.  Of course you are burning extra calories but if you are expecting to see weight loss or larger muscles, you have to have a healthy diet.  Protein and carbohydrates are two specific nutrients that you absolutely need if you’re going to exercise.  Without them, your body will not have enough energy to do what it needs to do, like burn calories and build muscles.  Lean meats and whole grains are where you should be obtaining these nutrients from.

Results will appear quicker if you work out at high intensities for a short amount of time.  30-40 minutes is the perfect amount of time to exercise.  Working out at a high intensity after building up endurance will benefit your body because more calories will burn, muscles will be worked harder, and your endurance will continue to increase.  However, if you are looking to mainly burn fat, low intensity work outs may work the best.  At high intensities your body is mainly burning carbohydrates where as fat is burned during low intensity work outs.

You will not see results if you don’t keep yourself hydrated.  Water is essential in everyone’s diet, especially when they exercise.  If you think drinking 8 cups of water before a work out will work, you’re wrong.  It takes a while for the body to actually absorb the water (into your muscles, for example!) and will not benefit you immediately before a work out.

Try to fit strength training into your work out routines.  Cardio does help increase muscle mass, but not as much as strength training does.  Every time you lift weights, aim to increase the pounds you lift even if it’s just a few pounds.  If you’re lifting the same amount over and over again, your muscles will get used to it and will stop changing eventually.  Lifting weights also burns calories, especially if you lift them after a cardio work out!

In many instances, people quit working out.  They get bored, don’t have enough time, or lose motivation because they just aren’t seeing results.  To avoid boredom, switch your work outs.  Go on a walk/run outside one day and use an elliptical machine the next.  Take a class at your local gym or invest in some work out videos that you can do in your own home.  Experiment with biking, rollerblades, skateboards, jump ropes—anything you can find!  Try out a sport like basketball, soccer, baseball or football.  There are many, many options for exercise.  It is extremely hard to fit exercise in a busy schedule, especially when you are tired.  To combat this, think about your schedule at the beginning of each week. Write down any possible open time that you can exercise, even if it’s only for 20 minutes.  This will help you plan and stick to your routine if you tell yourself ahead of time that you’re going to do it.  If being tired is a problem, think of how you’re going to feel post-workout.  If you want to quit because of a lack of results, don’t give up!  It does take time, and if you are doing everything right then you will see the effects sooner or later.

Brianna Elliott is a student at the University of Wisconsin – Stout and a regular contributor at ProbioticSmart.com and PSCLife.com – a leading retailer of ThreeLac and Align Digestive Care.

VN:F [1.9.22_1171]
Rating: 9.5/10 (2 votes cast)
VN:F [1.9.22_1171]
Rating: +2 (from 2 votes)

Used Treadmills for Sale-a Great Alternative for Expensive Treadmills

Having your own treadmill at home is definitely a great idea. Imagine, you can do your exercises in the comfort of your own home, plus you get to enjoy using your own personal treadmill machine. This is a perfect and convenient way to lose weight and stay healthy, instead of going to fitness centers and spend a lot of time to exercise. Invest with treadmill equipment and rest assured you will never regret it as it will provide you with the best results eventually.

Treadmills are the most popular exercise machines in the United States. These equipments are very in demand, since they are capable of providing many benefits to health enthusiasts. One of the primary benefit is that you get to continue with your running routine indoors when the climate outside is bad. There is no rain, snow, heat from the sun and hail to deal with. You can even access the machine anytime you want without sharing it with others that is usually done in gyms.

Brand new treadmills can be extremely in price, but who says you need to purchase the newest model or the brand new ones? If you have a tight budget, but still wanted to enjoy the advantages of this device you can always find used treadmills on sale on the market. Just find good quality for these equipments to ensure your safety upon using the machine.

You can find different models of treadmills and one of the cheapest treadmills that you can find is weslo cadence. You can shop weslo cadence treadmill over the internet, or from sports stores. This treadmill delivers a great deal of savings and at the same time provides the coolest features you can find in treadmill equipment. This comes with a 4 distinct exercise programs that targets a various aspect of work out which includes weight loss and strength training.

VN:F [1.9.22_1171]
Rating: 10.0/10 (1 vote cast)
VN:F [1.9.22_1171]
Rating: +1 (from 1 vote)