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How To Get Fit Without Any Exercise Equipment At All

Posted on: November 28th, 2014 by sylvia
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A lot of people never get started with a fitness program because they either can’t afford lots of fancy home exercise equipment o they don’t have the time or money (or both) to get a gym membership.

But what many of these people don’t realize is that you can get in absolutely incredible condition, build muscle and lose weight by using absolutely no equipment at all! And we aren’t talking about going out and jogging for an hour!

There are hundrds of great bodyweight exercises that don’t require any exercise equipment at all that can be used to reach almost any fitness goal, from improving overall athleticism to six pack abs to improved cardio conditioning.

Just the simple push up can be turned into many, many variations, including:

Regular Push Up
Kneeling Push Up
Clap Push Up
Explosive Push Up
Narrow Push Up
Spiderman Push Up

The simple bodyweight squat exercise has many variations as well, such as:

Regular Bodyweight Squat
Narrow Stance Squat
Wide Stance Squat
Jump Squat
Tuck Jump Squat
180 Degree Jump Squat
One Legged Squat

Herschel Walker winner of the Heisman Trophy back in 1982 while playing football at the University of Georgia. He went on to play in the NFL for four different teams including the Dallas Cowboys and Philadelphia Eagles, as well as the Giants and Vikings.

Herschel was big, strong, ripped, fast and quick! Besides being a great football player he was also a mixed martial artist and Tae Kwon Do black belt.

Herschel’s workout program as a professional athlete that needed size, speed and agility, consisted of bodyweight exercises and martial arts training. He would do hundreds of push ups and sit ups daily, among other exercises.

A great way to use zero equipment exercises is to pick a few exercises, a number of repetitions you want to do and then track the time it takes to complete the workout. Over time, try and beat your best workout time.

A very simple example would be to do two hundred bodyweight squats and one hundred push ups for time. Do half the push ups as you do squats. For example if you do thirty squats, then do fifteen push ups before going back to squats.

Try using no equipment workouts and you’ll be pleasantly surprised at the results you can achieve.

The Best Workout Routine For Women Or Men

Posted on: November 8th, 2014 by sylvia
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The exercise industry has no shortage of new and different workout routines guaranteed to get excellent results. Many of these routines are punishingly challenging, and the idea is that the harder you are on yourself, the better your results will be. The fact is, nothing could be further from the truth.

If you want good results from working out, the most important aspect of any workout routine for women or men is consistency. Creating a habit of exercising six days a week and resting on the seventh day is the foundation for a lifetime of fitness and good health.

The best workout routine for women and men involves a combination of weight workouts and aerobic workouts. These should be done on alternating days so that you get a weight workout one day and an aerobic workout the next day.

You should vary your workouts so that your body does not become too used to your routine. When you do the same routines over and over again, your body becomes very efficient at performing the exercises. The result is, you use less and less energy and reap less and less benefit for the same exercises.

fitness trainer woman dancingThe best way to approach exercise, health and fitness is to identify activities that you enjoy that will provide you with a fitness challenge. For example, you might walk, run, go to boot camp or play sports for your aerobic activities. Participate in these activities for half an hour to an hour, three days a week.

For weight work, you generally need to go to a gym or keep some weights at home. If you are not participating in weight training, you can build muscle mass at home by keeping a set of free weights by your chair and using them while watching television. Using your own body weight, you can build muscle mass in your legs with squats and similar exercises. Mix it up to do upper body weight work at one session and lower body weight work the next time.

For more information about health and fitness classes in your local area contact Peak XV Fitness who run boot camps in Reading and will help you to motivate you and get you in great shape in no time at all.

What is a Slipped Disc?

Posted on: October 10th, 2014 by sylvia
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The term slipped disc is an unhelpful lay term that describes a type of low back or neck injury that may or may not cause pain . It’s important to understand that the spinal discs are not solid structures like a hockey puck  and they cannot slip out of place. Neither do the discs trap nerves as we have all heard before. These terms are used to simplify the problem however they can actually create fear and concern in people who have low back pain or who have been told they have a slipped disc.

 

To understand the pathology we need to understand the anatomy a little better. The spinal disc is divided into two portions. At the centre of the disc is a gelatinous ball bearing called the nucleus pulposus, the nucleus is surrounded by rings of ligament type tissue called the annulus fibrosus. So we have established that the discs do not slip out of place, but you can get a disc bulge. If you have part of the nucleus that has pushed back into the annulus then the annulus can bulge out slightly, sometimes pressing against a nerve root where the nerve passes out of the side of the spinal column.

 

slipped discThis slight pressure on the nerve can sometimes cause a little numbness or a pins and needles sensation anywhere down the back of the leg in to the toes or into the shoulder blade, down the arm and into hand if it’s a disc in the neck.

 

If the disc bulge is quite extensive or what may be called a herniated disc the gelatinous nucleus material seeps out through a split in the annulus and into the spinal canal and spinal foramen where the spinal cord and nerve roots are. This not only creates some mechanical pressure on the nerve roots that can cause muscle weakness and pins and needles but it also irritates the nerves and can create pain.

 

As there are body fluids (disc material) in a place they are not supposed to be the immune system comes in to the area and starts to clean up the mess, this creates inflammation, which is a normal response, but an inflamed nerve root can be extremely painful and causes a severe and deep pain in the back, buttock and sometimes down the back of the leg or in the neck shoulder and down the arm that may or may not be accompanied by pins and needles.

 

This type of pain is horrible and patients can be stuck in a very awkward posture, can’t move their neck or bend over, can’t find a comfortable position to sit or lye and find it difficult sleeping at night. But this pain does pass, sometimes after a few weeks and seeing your doctor to get some anti-inflammatory and painkilling medicine will certainly help as well seeing your physiotherapist to get some treatment and exercises.

 

It’s important to point out that this pain can completely resolve and you can function normally again however with this type of degeneration of the discs in the spine it’s likely you may have stiffness and transient back pain in the future. However you can manage the stiffness and reduce the likelihood of a flare up by adopting a management strategy such as a routine of core stability exercises.

This article was written by Steve Hines of Physiotherapy Wandsworth. Steve is a member of the Chartered Society of Physiotherapists and works in private practice in London.

Inflammation and Chronic Disease

Posted on: September 21st, 2014 by sylvia
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There is a process in the body that is now believed by medical experts to be involved in all known disease processes from heart disease to cancer to Alzheimer’s disease – this process is inflammation. Most of you will have experienced inflammation before. Have you ever got a splinter in your finger? It got red and swollen, it may have bled a little and it was certainly hot and painful – all the classic signs of inflammation. Now inflammation is actually a normal response to an injury like this and it serves us well. It helps to kill bacteria, parasites and viruses that try to invade us and this inflammation keeps us healthy. This type of inflammation usually demonstrates a 100 fold increase in immune system markers, such as white blood cells and cytokines like IL-6, TNF alpha, or C reactive protein (CRP).

 

However there is another, darker inflammatory response that happens in the body – what Dr Barry Sears calls “Silent Inflammation”. This type of inflammation doesn’t elicit the pain, swelling, redness and heat associated with classic inflammation and may only demonstrate a 4-5 fold increase in immune system markers – so can often be hard to detect. It can take years or even decades to develop and slowly but surely damages DNA and leads to disease. Unfortunately modern medicine is not very good at treating this type of silent inflammation. It is the result of poor lifestyle choices and changing lifestyle and nutrition is a much better tactic than using anti-inflammatory drugs.

 

Close-up of a woman eating healthy food.The causes of silent inflammation are multi factorial:

  • Over nutrition
  • Excess alcohol
  • Poor diet
  • Inactivity
  • Pollution
  • Poor sleep
  • Stress / depression
  • Drug use

 

One of the primary sources of silent inflammation in the body is excess body fat. Fat is not just an unsightly inert substance that sits on your love handles or muffin top. It does not just serve as a reservoir of energy to be called upon when needed for energy. Fat is metabolic tissue that can cause all manner of things to happen in your body. Fat cells become infiltrated with high levels of immune cells that release inflammatory chemicals disrupting the uptake of sugar and burning of fat in liver cells contributing to insulin resistance, the onset of type 2 diabetes and narrowing arteries. Fat cells release chemicals that clot your blood, increase your blood pressure and convert inactive stress hormones into active stress hormones and contribute to conditions such as hypertension, stroke, cardiovascular disease and PCOS.

 

(Take home point – lose body fat)

 

Here is a short inflammation questionnaire developed by Dr Barry Sears

  1. Are you overweight?
  2. Are you taking cholesterol medication?
  3. Are you taking blood pressure medications?
  4. Do you wake feeling groggy each day?
  5. Do you get carbohydrate cravings?
  6. Do you suffer from fatigue?
  7. Do you have brittle nails?

 

If you answered YES to 3 or more questions you are likely suffering from Silent Inflammation. In the following blog posts this weak I’m going to discus inflammation as the course for heart attacks (not cholesterol), inflammation and blood pressure, inflammation and cancer and inflammation and diabetes. I’ll also discuss how to reduce inflammation through good nutrition, Stay posted.

This article was brought to you by Steve Hines who is a leading nutritionist in Clapham. Steve runs a company called the Front Line of Nutrition which deals with all types of nutritional needs. Contact Steve at his website.

How to Deal With Cellulite

Posted on: August 30th, 2014 by sylvia
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cellulite-thigh-cutIf you’ve been struggling with cellulite  then the information below should be of help to you. 

Think abouty changing your diet to help free your body of cellulite. Eating  lots of vegetables and fruits is just one way as these include alkaline ash which help you rid your body of cellulite. Juicing is another excellent way of getting those servings of fruit and vegetables. 

Green tea is likewise wonderful to drink when you are trying to get rid of cellulite. This tea will certainly break down the fat in your body. That indicates certainly less cellulite. There are even capsules made from environment-friendly tea that are more powerful.

You can also help prevent cellulite by eating a healthy and balanced diet. Foods which contain high levels of fibre can help to get rid of the toxins that are in the body that contribute to cellulite. Furthermore, you can remove a lot more contaminants with lots of water.

Keep moisturized at all times and eat healthy foods and efficient fats.  Why is this crucial? A body sustained with water will have less dimples that cellulite is so notorious for. Providing the correct type of hydration, the skin looks plumper and less lumpy. It’s an easy and efficient way to combat it.

If you smoke, quit. Smoking will certainly cause cellulite to worsen. The contaminants it puts into your physical body make your skin much less flexible and pliable. This will just make your cellulite  worse. Wrinkles and maturing indicators additionally get worse. If you cannot quit alone, there is help out there.

To lower the appearance of cellulite, make certain you exercise often. Make sure you work up a sweat when you exercise. Sweating helps expel contaminants from the body through the skin. Physical exercise additionally enhances your physical body’s appearance by toning and tightening up, so you look better even if you have cellulite.

Hormones are key to cellulite formation, which means having your levels examined. Insulin, adrenal bodily hormones, prolactin and bodily hormones created by the thyroid all act to generate cellulite. Oestrogen may be a major element involved also, though studies are still being done to establish its full effect. Uncommon degrees in any one of these hormones could be a source of your cellulite.

You could fight off cellulite by utilizing lotions and items that contain high levels of caffeine. You can’t  get the same results by drinking lots of coffee or various other beverages that have caffeine. Utilizing caffeinated elegance items could keep skin tighter for hours. The high levels of caffeine in them works by temporarily getting rid of the connective cells’s water. This makes any sort of dents in the skin less recognizable.

Cellulite isn’t enjoyable to deal with, yet it’s something you may want to do. Hopefully the advice in this post will go some way to giving you ideas of how to manage your cellulite.

Lose Weight Fast With These Simple Tips

Posted on: August 25th, 2014 by sylvia
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FitnessSlimming needs dedication, discipline and a personal strategy, matched to your requirements and lifestyle. You need to understand what you need to do and exactly what hurdles to overcome to reach your weight reduction objectives. You can read on for some practical tips that you can put on your personal weight loss program, which will help you succeed!

As soon as you have made a decision that you wish to slim down, keep in mind that you can exercise anytime and anywhere. When you go to the mall, park farther away from the entrance so that you have to walk there. If you are in a location that has elevators and stairs, decide on the stairways. All these little points will certainly begin to help you in your exercise plan.

If you’re having a hard time slimming down or getting in shape, try taking the stairs as opposed to using the escalator. This may take a bit longer, but will give you a far better exercise. This will help you get the physical exercise you require without doing a long period of workout.

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An excellent suggestion to help you drop weight is to familiarize yourself with restaurants’ menus. Most convenience food dining establishments today have a spread sheet with all of their dietary information on screen. By making using of this as a guide, you can make healthier choices even at the quick food dining establishments.

You could really deceive your body into burning stored fatty tissue by experimenting with your diet. Try cutting out every simple, refined carb for a week, like soda, snack food and other sweet and starchy items. This will create confusion in the physical body, inducing your metabolism to target body fat and help you in dropping weight quite quickly.

To become slimmer, you should consider exercising. If you begin eating healthier foods, you will slim down but working out will help you to get thinner much faster. Try exercising for half an hour daily and possibly for a number of hrs every weekend break. You can opt for a stroll or a jog, if you do not like weight lifting.

If you start taking a fat burning supplement, that does not indicate that you do not need to do any sort of exercise to burn fat. You still have to eat in a healthy way, and you still need to exercise. Otherwise, the weight will certainly simply come back again; and as a result of the supplement, you may have a more challenging time beating it next time.

Everyone loses weight in different ways. Do not compare your weight reduction to other individuals. We all reduce weight at different rates. The trick is to find what works for you. Find a diet and stick to it. Ignore everyone around you, and concentrate on yourself. Remember that when you read about ‘ordinary’ weight loss, that’s precisely what it is – weight management for the ordinary individual. Who would like to be average ?!! Embrace your physical body and feel good with just how you are losing the weight.

You could drop weight and accomplish a healthier self through appropriate diet and workout. Hopefully, this write-up has infused you with helpful ideas and inspiration that will spark you toward an effective weight management plan. Often challenging, shedding weight will lead to a healthier and happier you, so try putting these tips to excellent use in your plan, starting today!

Creating a Fitness Programme

Posted on: August 20th, 2014 by sylvia
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Staying fit is important for your wellbeing and happiness, yet it can be tough to do in today’s quick paced living. There are a lot of different ways to approach physical fitness, and if you are asking yourself which ones are right for you, this short article will certainly help answer some of your questions about keeping fit.

To improve just how fast you can swim, concentrate on making your ankle joints more pliable. Using short physical exercises like alternately pointing your toes and then flexing your feet for a minute or two will help keep your feet more flexible . This will certainly make your feet move quicker through the water similar to how creatures’ flippers move them.

It helps enormously to be in a good frame of mind regarding health and fitness. It will spur you on to exercise harder and benefit you much more. When you feel good while you exercise, you will concentrate on the positive outcomes instead of the negative barriers on your roadway to health and fitness.

An excellent idea to help you stay fit is to go for hikes. Not only will you be burning calories, you’ll manage to appreciate the surrounding area. Some trekking publications list every one of the trips in a certain area and they can be a terrific resource.

If you’re just beginning to workout, train then drink a pint of protein shake or milk. According to a new research, beginners that carried out three sets of 6 physical exercises and drank a pint of protein soon after training, obtained 5 lbs of muscular tissue within just 8 weeks.

Stretches before you start your exercise to warm up and afterwards to cool down the muscular tissue are a must.

Whatever your schedule is, make time for workout. Now this doesn’t mean that you have to be able to make it to the gym every day. Just ensure that you are getting some activity in every day, whether that’s a stroll in your lunch break, playing with the children at the park or doing an exercise video prior to bed. Even a short workout in beneficial.

Some people start severe physical fitness programs. Doing this places you at risk of muscular tissue and joint damages, heart troubles, dehydration, and other bodily troubles. It can induce you to end up in an anaerobic state. In this state, you aren’t burning fatty tissue.

One suggestion by personal trainer city of london, Chris Hines, is to begin carrying out exercises to build up your neck muscles. Have you ever noticed that football players or wrestlers you see,  have large neck muscles. Neck bridges are a terrific workout that could help develop your neck muscular tissues.

You should stay away from sit-ups and crunches in which you anchor your feet. There are a large variety of variants on these basic ab exercises, and not all them are the same. When you secure your feet to exercise your abdominals you are positioning excessive stress on your back. This decreases the efficiency of the exercise and places you in jeopardy of injury.

These are just some of the things that you can do to make sure that you stay healthy, as you deal with your day, and all throughout your life. If you constantly keep your objective at the front of your mind, you will appreciate the many advantages exercising has on your wellness and happiness.

What to Expect From a Great Massage

Posted on: August 15th, 2014 by sylvia
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Massage is a subject of interest to people in all walks of life. However, in order to know the fine art of massage, a large amount of information is needed. Keep reading to learn some essential facts concerning massage and the many perks it can supply to basically everybody.

sports massageTry getting a restorative massage therapy. There has been evidence that this sort of massage therapy can decrease tension levels, help with strain headaches and also help the breathing of asthmatic children. It’s believed that this sort of massage therapy is so effective because it may develop a highly effective mind and body connection.

If you experience constant strain migraines, you may profit from an expert deep tissue neck massage. To execute a deep cell massage therapy, the reading sports massage therapist uses an extending technique to help and extend your muscular tissues. This allows the muscles to unwind; thus, soothing your frustration and tension.

Take advantage of your massage by drinking plenty of water. Why?  Water is needed to clear toxins from your body. Moistening just before your massage helps your blood flow, making it much easier for the masseuse to scrub excess lactic acid out of your muscles. Remaining moistened after your massage helps your body in removing these poisonous substances.

Another enjoyable massage is using a technique called “raking”. In it, you merely run your fingertips (spread hands) up and down the person’s back, gently . Really, you’re doing a raking motion backwards and forwards. For further impact, try rotating your hands – one rakes up while the other rakes down.

Review your requirements with your rehabilitation specialist. Some people could feel a little uneasy at the prospect of acquiring a massage since they feel out of control. Tell the massage therapist about any kind of aching areas, such as your back, knees or neck, so that they could avoid them or address them correctly. And remember to talk to them about  your preferences regarding things such as background music, area illumination and temperature. The entire treatment is for you to be able to loosen up, so make certain they meet your requirements.

There is no question that many people are passionate about receiving their massage. The reality remains, though, that without ample expertise, it can be difficult to establish what sort of massage therapy offers the right sorts of advantages for any given person. With any luck, this article has supplied you with some of the informastion you need.

Does Cosmetic Surgery Worry You?

Posted on: August 11th, 2014 by sylvia
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Making the decision to have cosmetic surgery is not always a simple one. You might not know just what to expect, or the best ways to undergo the process. Here are some ideas to help you understand what is involved in the surgical treatment and everything that goes along with it.

Check the cosmetic surgeon’s credentials out. If you are taking into consideration any type of sort of cosmetic surgery, you will want to ensure it is done properly. It is by far the best to look into the qualifications the physician has gained and ensure they are authorised before making the choice to have them do your surgical treatment.

If you are considering an abdominoplasty you ought to be close to maximum body weight. You might have some loose skin around the tummy area caused by pregnancy, or rapid weight reduction. A surgeon will certainly want you to be at your perfect weight, in order to have an effective procedure.

Confirm with your medical professional how long you will need to be on prescription antibiotics for after surgical treatment. Anti-biotics could make you feel a little bit different, with some possible temporary side effects. So you need to know just how long it could be  before you totally recover and can live a regular life again.

Ask your specialist the amount of times he or she has done the operation you are interested in. Experience is vital and you should visit a specialist who is experienced and could show you concrete results. A beginner could save you money but you shouldn’t take any risks. Go to an experienced surgeon.

You ought to keep your hopes of the results of plastic surgery sensible. The majority of procedures make simple improvements and will certainly not create a brand-new face. If the procedures are focused around physical body contouring, remember that this is not a fat burning treatment but will simply enhance the form of your physical body by a couple of levels.

It is vital to choose a plastic surgeon that has the proper qualifications to perform the procedures that you are looking for. A great deal of doctors who are unskilled in the type of service you really want will certainly offer their services to you. If you go with a doctor who has no experience, then you run the risk of the treatment not going well.

 The input of friends that have actually already had cosmetic surgical treatment can be vital when you’re selecting procedures and medical professionals. Good friends with relevant encounters can be a useful resource. Most significantly, they can offer you a first-hand account of exactly what the medical experience was like with a specific physician.

Opting to go through with plastic surgery for a breast enlargement bristol can be a challenging decision to make. With any luck, the suggestions in this article have actually made you really feel more comfortable about making the choice and a lot more familiar with the subjects you have to bear in mind when you make a decision like that. Best of luck!

Are You Struggling to Lose Weight

Posted on: August 4th, 2014 by sylvia
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Many people would like to shed some pounds. Do not make your healthier lifestyle a short-lived resolution that finishes by February. It could be that lack of time is a problem, or perhaps motivation is low. If that seems like you, but if you want to start being serious about reducing weight, then the advice below could be of benefit to you.

A great way to lose weight is to always eat a well-balanced morning meal. The morning meal is one of the most crucial meals of the day. After eating a quality breakfast, you’ll have more power to carry out exercise later in the day. You should never avoid breakfast.

Many people don’t understand that you can boost the quantity of food you eat and still reduce weight. It is quite tough for a lot of people to deprive themselves of the things they enjoy. As opposed to trying to cut down, eat more of the healthy and balanced foods you like as this will be the most effective. Having a bowl of honeydew melon will certainly keep you within your total calorie target for the day while still satisfying your food desires.

If you would like to control your weight, make sure that you are getting enough sleep. When you get sufficient sleep, the bodily hormones that regulate your appetite are in balance. When you do not get enough sleep, these hormones are out of equilibrium, causing you to eat more. Absence of sleep additionally slows down your metabolism, which will interfere with your weight reduction.

Pack your own lunch when attempting to lose weight. Not only does this give you control over your eating, it can save you money aswell. Make sure to include some healthy protein and also some fresh products. Also be sure to include a small treat.

Attempting to slim down? Blog your concerns. Every person appears to have a blog about something nowadays. Make your website a place to confine all your weight management ideas and discuss your successes. It will help to keep you on track and you could also help other people out on their weight loss journey.

To finish, many individuals wish to drop weight but never get started. This can be for a number of reasons such as lack of time. The above suggestions can help you on your way with a weight management program.