The Self Help Information Center

Archive for the ‘weight lifting’ tag

The Tricky Question In Workouts: How To Get a Flat Stomach?

without comments

When you accumulate those few extra pounds around your stomach, and want to get rid of them, what do you do? You head down to the gym, sign up and hit those treadmills and crunches as hard as you can. Instructors tell you that those are the best ways of how to tone your stomach. However, months down the line, all that gets leaner is your bank account!

Throughout those million reps-per session of stomach crunches and leg-raises, all you do is tighten up those muscles without touching upon the fat. The only way to get rid of that fat is to focus your efforts onto it. However, these abs-specific exercises do not touch either the subcutaneous layer of fat, above your muscles, or the visceral layer, below the muscles.

Without focusing on a fat-burning routine that looks out for the entire body, that abdominal bulge will stay exactly where it is.

One of the first things to understand, when you are learning how to tone your stomach, is the way your body burns fat. Abdominal exercises are all good when it comes to building muscle strength, but when it comes to burning the fat that surrounds it from above and below, they are utter failures. What if there was a simpler way to ensure that your abdominal bulge was directly attacked, one that you could easily follow?

Abs-focused exercises are not a bad thing – in fact, they can be included twice a week, for about five minutes, into your routine. However, that is all that you need out of them. Anything more would be a mere waste of time and effort, with little to show in terms of results. Instead, if you spend time in a full-body workout that is scientifically designed to burn belly fat, you would benefit more, and quicker.

While you can still do abs-specific exercises, you don’t need them for more than five minutes, twice a week. Anything more is simply a waste of time. What’s more, instead of increasing that rep-count, you can simply add more resistance and maintain those same rep-numbers as your muscles grow stronger.

Stay away from anything that comes in a bag or packet! Most processed foods come with plenty of unnatural ingredients that do incredible harm to your body and digestive system. There are fewer ingredients which house the energy-rich nutrients you need and, therefore, for the same amount of food, you receive a lot fewer benefits.

You can find natural, nutrient-rich food items, like fruits and vegetables, in the very supermarkets and stores where you buy these processed food items from. To top all that, the amount of energy reserves, created by these natural foods, are ideal for the kind of exercise regime you need.

If you do want to live better and have a flat stomach to flaunt, then you need to know how to tone your stomach in the right way. Simply follow our natural diet plan and full-body exercise routine and you will love the way your body thanks you!

Looking to find the best deal on getting a toned stomach, then visit to find the best advice on how to tone your stomach and gets started today!

Written by Leif Oakman

January 2nd, 2012 at 2:11 pm

6 Strategies For Making Your Nervous System Perform Its Best During Exercise So You Can Lose Fat Faster

without comments

A poorly functioning nervous system will decrease your ability to exercise at the highest levels. You see, your nervous system controls how well your muscles can function.

The bad news is that many fat loss hopefuls do not know how to get their nervous system functioning at its best.

Thus, here is how to get your nervous system primed for action:

1. Prime your adrenals with stimulants: The most common stimulant here is caffeine. You see, caffeine will make your adrenal glands secrete more stress hormones which in turn will increase the processing speed of your nervous system.

2. Have some glucose before you exercise: Your nervous system needs a constant supply of glucose in order to function at its best. It can’t use protein or carbs. So have a little glucose before you start exercising so that your nervous system doesn’t crash.

3. Increase blood flow: Increasing blood flow will get more nutrients to your nervous system. And more nutrients will translate into better output. So make sure you have some type of warm-up before you begin exercising.

4. Have an active warm-up: In addition to increasing blood flow, an active warm-up will get the muscles that you are about to exercise primed for the best nervous system coordination. You see, your nervous system controls your muscles with nerves.

5. Exercise during periods of peak alertness: Because of your internal biological clock, there are certain times during the day when your nervous system will function better. So take note of the times of day when you are most alert and never exercise right before bed.

6. Prime your adrenals with a psychological tactics: Having an exercise ritual that gets your pumped up, for lack of a better term, will have an impact on how well your nervous system functions. You see, psychological agitation primes your adrenals.

Your nervous system is a key player when it comes to getting in shape. So make sure you take action here sooner rather than later!

Writer Katherine Crawford, an exercise physiologist and former arm fat sufferer, instructs on how to get toned arms very quickly. Unearth how to get sexy and sculpted arms by exploring her website with superb upper arm exercises for women now!

Written by Katherine Crawford

August 17th, 2011 at 9:49 am

Posted in Beauty

Tagged with , ,

Getting Muscle the Easy Way

without comments

There is no fast and easy way to build muscle. Training and building your muscles involves a lot of physical activity that should be done regularly. If you don’t put any effort into exercising, your muscles will not grow and form. Always remember, no pain, no gain.

Muscle building is all about putting ‘trauma’ in your muscles. When you strain your muscles by flexing, bending, lifting weights and muscle-stretching movements, your muscles are stimulated into growing and forming shape.

When you start a weight-lifting regimen and lift barbells and dumbbells, your muscles are stretched and flexed with repetitive movements. As you lift more weights, microscopic tears are actually inflicted on your muscles. When your muscles are at rest in between your weight-lifting sessions, they ‘heal’ and start to form shape.

It is during the recovery period where the muscles are at rest when the actual muscle building process starts. It’s the period where muscles regrow and form shape, and it doesn’t happen instantly. It takes a lot of time to get your muscles in good shape. Consistently and properly doing your workout program will definitely help in attaining those muscular arms, abdominals and legs that you want.

Aside from a good exercise program, you should also watch your diet and rest properly. If you frequently go to the gym but neglect your diet and rest, it won’t help that much in achieving muscle growth. You must strike a balance between these three factors, to effectively gain muscle.

Advertisements here and there will lure you into taking protein shakes and pills to enhance your muscle building. Add up to that the proliferation of diet pills in the market that promise so much results with minimal effort. But in reality, they don’t do much good and aren’t a necessity in body building. You can actually manage without these and just rely on pure hard work at the gym.

For some people, building muscle takes a lot of persistence and hard work. Anything you want in life always requires effort and work to attain those goals. In order to get the body you want, you have to work hard for it. Dedicate time and your effort in order to get in good shape.

Professional body builders will tell you it took them years to achieve their buff bodies. But it won’t have to take that long for you. Find out first what type of body you want, then set a goal. It will be much more doable for you if you set a goal right from the start.

Right now you should explore what you need to do next, visit muscle fast|abs get ripped and get ripped in weeks.

Written by Leslie Lightfoot

July 30th, 2011 at 8:10 am

How Sodium Affects Your Weight Loss

without comments

There are many things to be taken into consideration with regards how sodium affects your weight loss. There are many factors when you are trying to slim down and these can be put down to dietary concerns or the amount of physical activity that you choose to engage in. The issue of sodium is something that does have an impact however

Salt is necessary as s the sodium in it for the body to work properly. You cannot improve health by eliminating this totally from your daily diet but if you are taking a serious approach to achieving a healthy body that is the right weight then it needs to be something you have given some thought to.

The main issue to be dealt with will be the matter of fluid retention. This can lead to fat clustering in certain parts of the body such as the belly, thighs and buttocks. It can have a detrimental effect on the appearance of these particular areas leaving them looking unsightly. It can be a challenge to properly deal with this.

It’s worthwhile looking over the types of food that you enjoy. Curried foods tend to have a high level of salt and you can also look to snack foods such as potato chips and salted nuts. Meats such as cured pork and bacon are also culprits in this instance and so their consumption in every day life needs to be reduced.

This may then lead to the problem of dehydration. This negatively affects the skins condition and also adds to challenges to the digestion. It will mean the body is far more likely to hold on to toxins which cause you harm.

The body’s natural defenses are affected in this regard and this is caused by the body’s natural functions being affected. This can be made even worse if diet and lifestyle are not as good as they should be. You can get over this by consuming lots of water. Drinking an awful lot will not cause water retention and in fact will lead to improvements.

It is well known for its ability to help you to get rid of harmful toxins from the body and be of assistance with regards digestion and it can make skin appear younger for longer. Skin tone is something of concern if you’re looking to look better having lost weight.

Ready for an efficient muscle-building, fat-burning exercise program that won’t take over your life? I have two fantastic suggestions. The Fat Burning Furnace and Burn the Fat Feed the Muscle are my favored workout regimens, ideal for busy people who need fast results.

Exercise Suggestions When Playing Sports That Will Keep You Safe And Fit

without comments

If you participate in any kind of fitness program, you should be aware of the best ways to exercise. A large mistake that many people make is avoiding safety concerns because they don’t think they play sports enough. Those that work out less than others are actually more susceptible to hurting themselves.

Obviously, if you play sports, you may sustain injuries much more frequently than others. Higher levels of stress, induced by excessive play, may lead to more injuries than the average person. Any time you do that, you are increasing the risks of injury due to overuse or acute stress. Failing to prepare, we prepare to fail; this is true for all those that exercise and are easily injured. If you stretch before working out, and warm-up before any type of exercise, you can help prevent potential injuries. Here are a few more excellent tips to keep you safe and on the field.

Sports can make us feel stronger and more confident, especially when we play them on a regular basis and do well. The positive state of your mind is actually coming to play and is a result of a good workout. Excessive workouts can cause the adrenal glands to release adrenaline into your system affecting the way you think and feel. But you should always know your limits when it comes to your body and physical exertion.

If you are motivated to do well, and are physically fit to do so, you can have a different result. You may try too much one day, sometimes motivated by the way you think or feel. The obvious problem with this is you can injure your self. Your physical limits should be understood and by knowing them you can avoid potentially dangerous injuries.

Those that develop this skill do so by becoming conscious of the needs of the body system. People need to become aware of the demands of their bodies. Doing what needs to be done once you understand what your body is asking for the key to maintaining your health. Your physical limits, really knowing them, is the key to being safe and healthy for a long period of time.

The safety tips we’ve been sharing are applicable to everyone, even if you only exercise moderately. Older people in particular need to pay close attention to recommendations such as doing proper warm-ups and stretching.

Needless to say, you want to show your improved physique wherever you go. There’s no point in doing all this exercising if you don’t get the acknowledgement you deserve. That’s exactly why numerous folks just like you are finding that driving a Jetta will get you the most attention. You will have a beautiful body, and you will be driving a nice-looking car. So why not head on down to your local Jetta dealership today?

To promptly find the most outstanding used Jetta that is definitely perfect for you, visit the used Jetta web page immediately.

Written by Ulysses James Xavier

June 30th, 2011 at 9:18 am

How To Find A Good Instructor For Private Fitness In Manhattan

without comments

In a very busy city like Manhattan, it is never a bad idea to squeeze out a part of one’s time for some dose of exercise and weight-trimming. While some people are becoming worried about having to pay for more membership stuff in some gym, they might consider hiring an instructor for private fitness Manhattan. What are the things one should be looking for in an instructor?

Well, the most important thing for any assistant-client relationship to work is their compatibility. There are some people who might want to look for trainers who are are patient when it comes to working out their health problems. Some may want good listeners who would hear out about their weight concerns. Nevertheless, finding the right assistant may involve getting to know each other well first.

For a much better check on the character of the instructor, it is much better to get first-hand information from people who also have experiences with hiring their own fitness assistants. They could give an overview on how the professional conducts himself while doing his job, saving one the time to dig deeper.

It is generally agreed that educational expertise is a must for anyone who is working for a certain profession. Thus, finding out where the instructor obtained his credentials as well as certifications can provide a glimpse on how good he is in terms of all the theories governing physical fitness. Make sure he has gone through all the necessary subjects in the academy.

Make sure to look for an instructor for private fitness Manhattan that has an insurance coverage as well as basic life support training. Nobody knows what could happen during the course of the training that might require emergency responses for treatment. Moreover, find out about how his other clients are reacting to his programs for them.

Consider hiring someone who has been in the business for a longer time. Never minding about the age though as older instructors might still have the strength to teach and demonstrate to their clients, but beginners usually have the tendency to feel stressed out with the new job. Having an experienced one would avoid these instances which can affect the client too.

Good fitness assistants always hear out what their customers have to say. The planning stage of the exercise program should be two-way, meaning planned by both the instructor and the client. The former would have to properly assess the ability of the latter to formulate the best routine. Good instructors usually start off with lighter activities for newbies and gradually progress to heavier ones. Although exercise should be personally customized, this trend is usually followed.

Another main concern for people wanting to hire a private fitness Manhattan instructor would be how much they have to pay for their services. Well, the job is not at all that easy and the expertise involved is also of substantial value; pay may be relatively high. But for those looking for a way to manage finances better, scouting around for a good quality for a lesser pay is also possible. Read more about: private fitness manhattan

Looking to find the most comprehensive information on private fitness manhattan?

Written by Amalia Galloway

June 16th, 2011 at 10:54 am

The Benefits Of Including Weight Lifting In Your Exercise Program

without comments

Those that are interested in incorporating a weight lifting exercise routine in to their regular exercise program need to be aware of a few facts so as to be able to get the maximum benefits that weight lifting produce.

The first rule of weight lifting is to do the warm ups and the stretches properly. Before you start your weight lifting exercise routine, you should first do some cardio workout for up to five minutes before starting the weights. This cardio could be running, biking or elliptical exercise. Follow this with ten minutes of stretches, focusing on the wrists, calves, hamstrings and triceps. By warming up and stretching you get the muscles ready for the more strenuous activity which is to follow. This loosens up the body and reduces the risk of injury.

Focusing on the movement of the primary muscle group that you are working on and paying attention to your breathing cycle is of paramount importance during weight lifting. This will add to the effectiveness of every lift and even help you assess if you are lifting enough weights to achieve your training goal. Moreover, it will also help in ensuring that the tissues of the core muscle group that you are concentrating on are moving in the right track and growing fittingly.

Breathing is a necessary step toward building up your general stamina and fitness levels. More stamina means that you will be able to endure longer training sessions and also lift heavier weights. One of the biggest mistakes that beginners make is to hold their breath at the beginning of a lift or whilst lifting. This can and will lead to a hernia and it can even lead to a heart attack. Inhale through your nose and exhale through your mouth when doing any kind of exercise.

To get the most out of your weight-training program, you need to ensure that you are lifting weights in the correct way and following proper exercising techniques. While the expertise of a personal trainer can prove to be of great help in this regard, you too can detect some poor forms of weight lifting such as swinging the weights too much, lifting too much weight and bad body posture. In case you are not sure about how a particular weight lifting exercise should be performed, you should avoid doing the same without proper guidance.

Seeking a balance between all major muscle groups such as the abdomen, legs, arms, chest, shoulders and back is as important as ensuring proper rest for these muscle groups while drawing up your workout regimen. Thus, you should work on one group of muscles on a given day and give it at least a 24 hours rest to repair and grow. Most weight trainers recommend a 2-day break for working on the same muscle area to ensure ample time for complete recovery.

Always remember to balance your workouts so that all of your muscle groups such as your abdomen and lower back, torso and limbs receive the proper amount of rest between workouts. Planning your workouts is important and should not be forgotten. Work your arms and your shoulders on Monday, Wednesday And Friday and work your abdomen and your legs on Tuesday, Thursday And Saturday. Leave Sunday free to rest all of your muscles and you will soon see fantastic weight lifting results.

Want to find out more about weight lifting, then visit Dallas SEO Guru’s site on how to choose the best work out for your needs.

Written by Casey Watkins

June 9th, 2011 at 8:58 am

Lose Weight Without Losing Muscle By Adapting Your Training

without comments

Some people out there want to shed some pounds, but losing weight without losing muscle can be somewhat of a difficult task. This type of feat may be done and may take am while, but there are ways to do it. The results may be well worth it.

Firstly it may be important to modify your exercise routine. If you are using light weights to build muscle, start using slightly heavier weights and decrease the number of repetitions at the same time. Continue with aerobic exercise like jogging, cycling or swimming. Research shows that interval training is a more effective fat burning formula. Always remember to warm up for 10 minutes first in order to avoid unnecessary strain or injury.

Many people successfully reach their weight loss goals in two to three months. If you want to maintain muscular development, you should extend your goal period to four or five months. It is important for the body to lose fat slowly while building the muscles.

Stringent diet control measures should be observed. It does not mean starving. Nutritious food that enhances metabolism is ideal. Starving, on the other hand, causes loss of muscles along with weight reduction. Protein rich food is good for maintaining the well built muscles. Four such meals should be taken daily. Chicken and eggs are good for increasing muscles. For making a balanced diet, vegetables and fruits should be added to the daily intake. You should reduce food containing excess fat and a lot of calories.

It is important to include small quantities of carbohydrates in your diet. Carbohydrates are important for energy and, at the same time, they help to maintain muscle mass. They do not help you to lose weight so it is important to ensure that you are following a low carb diet plan. Calories are important as they act as fuel to the body.

There may be occasions when one may feel tired due to long sessions of exercises. So having proper rest is also an important factor in the weight loss process. Seven to eight hours of good sleep is necessary to regain the vigor.

A physical instructor and a good dietitian can guide us in a better fashion as far as exercises and dietary restrictions are concerned. Positive results within the required period can be assured with their help. To lose fat without losing muscle, we need a balance between proper exercises, food habits and relaxation.

Did you know you can start seeing massive muscle growth in as little as 3 weeks? I’ve found the two best programs that deliver these insane muscle growth secrets. They deliver the step-by-step formula of weight training, diet and cardio that guarantees muscle growth, even for the hardgainers! Visit the No Nonsense Muscle Building review or Turbulence Training review Now!

Hypnosis and Weight Loss: What’s the Connection?

without comments

What’s your idea on hypnosis? You’ll probably think of it as a condition being controlled by someone else as if you are surrendering your entire consciousness to another person, right? Well, this is the mistake most people make. Hypnosis is often considered in a negative way which shouldn’t be the case. It only provides bad notion once it is abused. If you’re trying to get a grasp of what good does Hypnosis provide and its relation to weight loss, then keep reading.

Weight loss has long been an issue for a lot of people. Once you commit yourself into losing your weight, you are also committing to change your eating habits. You may think this is difficult to achieve but not at all. Aside from discipline on your diet and work out, you will need full concentration in order to absorb your main goal-to be slimmer yet healthier. This is where hypnosis plays its role as a positive partner of weight loss.

Hypnosis shapes your attitudes, beliefs,thoughts, and behaviors through effective communication technique. It is not limited on your personal state of mind; it is more about expression of thoughts. This is done in multiple sessions with a professional.

Going back on the statement mentioned earlier, if you want a big change in your life, you will need to go into a program which will help you transform into a person far different from the current. Hypnosis will change the way you see and taste foods. It will make you feel “full” so that you will no longer crave for food. However, you may say, it is easier saying than doing it. Hypnosis will not work if you don’t believe it will. You will just coerce the aim of Hypnosis which is to break the usual habit and behavior towards food. The process will also suggest taking in the right food and drinks. And to motivate yourself, believe in the procedures and effects of hypnosis.

Well the concept laid above is not only applicable in losing weight. If you want to get an effect or benefit from whatever process you take, get invovled. Follow the diet recommended by Hypnosis and get the full package you’re aiming for…a slim and fit body.

Learn more about a healthier life . Stop by Mario Barahona’s site where you can find out all about Hypnosis and Weight loss articles and what it can do for you.

Written by Mario Barahona

April 17th, 2011 at 8:53 am

Five Stategies to Stay Inspired for Workout Routines for Men

without comments

Regardless of whether you happen to be a knowledgeable physical fitness lover, or simply getting started, one of the largest issues with workout routines for men is staying determined. We’ve all had a lack of enthusiasm at some point or another, and fitness plans can frequently be brushed off as compared to a few of life’s other imperative commitments. Within this post, we are planning to offer five great strategies to keep a person on track in going after your own fitness goals and objectives.

You Must Have a Plan: Deciding on just what works for you is actually a personalized choice, however with no plan you are bound to wander with no clear direction. Make a decision on your goals and objectives and after that find the best routine to attain your desired goals. Second of all, place it in writing. Start a workout diary or log and keep track of how well you’re progressing. It also may help to talk about ones goals and objectives with family and friends. Knowing that other individuals keep you on track may go quite a distance, which we will look at in a minute.

As You Make Adjustments, Start Small: If you’re just starting your own fitness journey and investigating workout routines for men you can include into your current everyday way of life, don’t go all out from day one. Burnout carries a real effect and creating any significant change in lifestyle too soon can in fact generate anxiety into your life. Consider minor activities such as taking a stroll around the block on your own lunchtime break or going for a walk up the staircases as an alternative to utilizing the escalator. When you have been performing exercises consistently for quite a while, don’t drastically move back and forth between the newest workout trends. Check out something totally new for one day per week and discover if it works for you. Stay with what you have been recently engaging in on the other training days and when you really like a fresh program, little by little add it into your own routine.

Change Can be Beneficial: Sticking to a specific conditioning plan for too long is another surefire way to get fed up and burnt out. Mixing the day-to-day work out activities is a great way to stay fresh and stimulated. Add in some yoga every couple of weeks or register for a martial arts training course one night. These kind of alterations can certainly make exercise exciting for a long time.

Locate a Training Partner: You may have heard this before, yet doing exercises together with a good friend, member of the family, or roommate is an excellent way to increase enjoyment to exercise. Furthermore, you will always be held accountable for hitting your current fitness goals by someone besides yourself. One of the better strategies is to set a day-to-day meeting time to connect with your current workout buddy. If you do not show up, you’re most likely going to hear about it.

Celebrate Your Success: Anything at all worth working for is worth rewarding. You wouldn’t go to your workplace everyday if there wasn’t a salary waiting for you at the end of the week. Set key events for your exercising programs and when you achieve one, say for example shedding 5 lbs, celebrate the good results. I am definitely not suggesting you go out to get a slab of ribs and 3 beers, but maybe keep one of those gadget purchases you’ve been wanting to make for a treat. Whenever you realize your current goals and objectives, incentives have a noted emotional impact which could trigger your mind to keep working hard.

Keeping up with a normal fitness routine in your daily life can have its difficulties, yet stick to these five guidelines and you’ll go into your training session routines fresh and motivated.

If you would like to discover more about workout routines for men to fit your lifestyle, be sure to visit Workout Routines for Men. We have a terrific library of free workout routines for men, health news, and nutrition advice.

Written by Jim Johnson

April 16th, 2011 at 8:59 am