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October 21, 2014

CARNITINE- THE BIG FAT LOSS TOOL!

Taking carnitine with omega-3 fish oil is one of the simplest things you can do to lose weight and raise your energy levels. The cool thing about carnitine is that by elevating the amount of carnitine stored in your muscles, you will see improvements in your quality of life. Fat loss and more energy are two of these benefits, but taking carnitine is known to improve all of the following:

•    High-intensity work capacity
•    Increase athletic performance
•    Speed your recovery from intense exercise
•    Make your brain work better
•    Prevent oxidative stress that leads to longer term health problems such as cardiovascular disease, diabetes, and chronic inflammation

A recent study in The Journal of Physiology provides groundbreaking evidence that carnitine supplementation can improve athletic performance, something that researchers have had trouble proving for years. Emerging research on the benefits of carnitine for health in conjunction with evidence that clarifies the best ways to take carnitine (insulin must be present in the body for carnitine to be delivered into the muscle), make it time to revisit this amino acid. Let’s look at top 7 health benefits of elevating your carnitine levels with a focus on achieving optimal body composition.

1)    Take Carnitine to Burn Fat: The Basics
Carnitine is an amino acid composite that is made from lysine and methionine. There are a couple of different forms of carnitine, such as acetyl-L-carnitine and L-carnitine tartrate, and we’ll look at which forms you should be taking and when. In this article, unless otherwise stated,  “carnitine” will be used to refer to L-carnitine tartrate.

Carnitine is a potent fat burner because it is responsible for the transport of fats into the cells to be used for energy in the body. By raising the level of muscle carnitine, you support the fat burning process, and because your body becomes more efficient at processing fuel, it will increase your energy levels. Elevating carnitine will also improve physical performance by burning more fat, sparing glycogen, clearing muscle lactate, and increasing anabolic hormone response.

2)    Pair Carnitine and Omega-3 Fish Oils For Fat Loss
For carnitine to be effective, you need to ensure you have adequate levels of omega-3 fish oils in the body. In order for your body to actually “load” carnitine that you take in supplement form into the muscles where you want it, it has to be accompanied by insulin.

I mention this relationship between omega-3s and carnitine because you won’t optimally benefit from taking carnitine unless you have already attended to your omega-3s. In working with obese clients, I’ve found that using high doses of fish oil with carnitine tartrate will allow the fat to start to come off.

Omega-3s increase metabolic rate by increasing cell activity and fat burning. Carnitine is the delivery system for long chain fatty acids such that the less carnitine you have in the body, the fewer fatty acids that get into the cell, meaning you don’t burn them for energy. Instead, the fatty acids go into a depository and are stored as fat. By elevating carnitine, fat burning increases and you give the cell the right genetic machinery to raise metabolism. You’ll have more energy, feel more motivated, and any excess fat begins to come off.

3)    No Need For Carbs: Carnitine with Omega-3s for Fat Loss
The new study in The Journal of Physiology, which we will highlight below starting with #5, showed that taking carnitine with carbs is effective for elevating muscle carnitine levels and improving athletic performance. But carbs aren’t necessary as long as you get adequate omega-3s. Combining carnitine, omega-3s, and polyphenols resulted in lower blood lipid levels and better cellular energy production, which has the implication of fat loss if the study had been of longer duration—it was only 12 weeks.

Researchers found that triglycerides were lowered by 24 percent and free fatty acids decreased by 29 percent compared to a placebo group that had no changes. These changes indicate healthier markers of cholesterol, better energy use, and fat burning that will lead to fat loss. Additionally, genes that increase fat burning in the body were “activated” indicating a better metabolic profile. Take note that the polyphenols were included to raise antioxidant levels and fight oxidative stress that leads to chronic inflammation and poor cardiovascular health, among other things. They are not necessary for the carnitine to work its magic.

4)    Carnitine Fights Visceral Belly Fat
Visceral belly fat is one of the toughest fats to lose once you’ve got it, and it causes numerous health problems. Once you begin to gain visceral fat around the belly, it will lead to fat gain within the organs such as the liver, the heart, or even in muscle. Fat gain in the liver leads to non-alcoholic fatty liver disease, while epicardial fat is a type of visceral fat that is deposited around the heart and is considered a metabolically active organ, altering heart function.

Raising your carnitine levels will fight this visceral fat gain because it increases fat burning, which has the effect of taking triglycerides and low-density lipoproteins out of the system so that they don’t build up causing high cholesterol and atherosclerosis.

5)    Increase Work Capacity With Carnitine
Another benefit of raising carnitine levels is that you’ll have a greater work capacity, but it will not feel as physically difficult.  You’ll be able to lift more weight, complete more reps, or run faster and longer, but with more ease. This is because higher muscle carnitine levels help decreases pain, muscle damage, and markers of metabolic stress from high-intensity exercise by decreasing lactic acid production.

A higher level of carnitine increases energy production, but it also has the effect of accelerating muscle buffering by maintaining the pH of the muscle and minimizing the accumulation of hydrogen ions.  Basically, carnitine helps eliminate the byproducts of intense exercise that cause pain and muscle damage (the burning you may feel when training hard), allowing you to work harder.

6)    Improve Cognitive Performance with Acetyl-L-Carnitine and Increase Motivation
A form of carnitine called acetyl-l-carnitine will give you superior brain function and increase motivation, meaning it’s a great supplement for people who want to lose weight but feel unmotivated to exercise. Acetyl-l-carnitine helps DHA omega-3 fish oils work their magic on the brain—just like carnitine tartrate, this form needs to be taken with omega-3s in order to facilitate fat burning for energy in the brain.

Acetyl-l-carnitine is a powerful antioxidant and can detoxify the brain of heavy metals we suggest pairing it with Alpha Lipoic Acid along with DHA because all together they support dopamine levels, while increasing attention span and motivation. For depressed people or those who need to lose weight, it works wonders on motivation and self-initiative, both with training and work-related tasks. And by taking acetyl-l-carnitine, you’ll still benefit from improved energy, physical performance, work capacity, and a speedy recovery, all benefits to help you achieve a lean physique.

7)    Prevent Type 2 Diabetes and Improve Insulin Health With Carnitine
Carnitine is emerging as a supplement that can prevent type 2 diabetes because of how it improves fat metabolism. It can counter the diseases of metabolic syndrome by preventing  atherosclerosis, and supporting cardiovascular health, while inducing fat loss.

Plus, raising carnitine levels will fight related type 2 diabetes factors because it has antioxidant properties, meaning it abolishes free radicals and reduces oxidative stress.  The key to improving your insulin health and losing fat with carnitine is to understand that the following interrelated factors must be present for this method to be effective:
A)    Take carnitine with omega-3 fish oils. Remember, a 1 to 5 ratio is suggested.
B)    Adopt this supplementation protocol as a lifestyle habit, not a one time thing. Research shows androgen receptors are up-regulated after three weeks, triglycerides are improved after three months, but muscle carnitine level isn’t elevated for close to six months.
C)    A high-protein diet and exercise will make it much more effective

October 20, 2014

PROTEIN CAN BE POISONOUS!!




Rabbit starvation, also known as protein poisoning, is a dangerous health condition caused by the over-consumption of protein coupled with fat, carbohydrate, and micronutrient deprivation. The common name refers to the fact that this condition can be caused by a near-total subsistence on lean, wild game, such as rabbit. Unchecked, the disease can cause severe symptoms of malnutrition, and can lead to a fatal buildup of toxins in the bloodstream.

The mechanics behind rabbit starvation are fairly simple. Protein in the body is converted into glucose by the liver, and can be burned as energy. The liver, however, can only safely process a limited amount of protein at a time. If the body receives more protein than it can safely turn into glucose, the resulting strain on the liver and kidneys can cause an increasing buildup of ammonia and amino acids. The liver then flushes these excess byproducts into the bloodstream, causing dangerous and even fatal consequences.

In addition to straining the liver, protein over-consumption also causes various symptoms of malnutrition, including fatigue, nausea, diarrhea, and constant hunger. These symptoms occur because the body is being deprived of necessary nutrition provided only by fat, carbohydrates, and micronutrients such as vitamins. Symptoms will occur regardless of how many calories a person experiencing rabbit starvation eats, since the body is limited in its ability to process energy and nutrition from protein. Thus, a person can be eating an enormous amount of food, yet still experiencing weakness, hunger, and other malnourishment symptoms.

The possibility of rabbit starvation leads many health experts to counsel against some protein-heavy diet regimes. Although the exact upper limit for safe protein consumption is not widely agreed upon, some authorities suggest that protein poisoning becomes a concern if protein comprises more than 35% of daily calorie intake. Some suggest that high-protein diets should be monitored by a doctor or dietician to prevent rabbit starvation from taking hold.


October 18, 2014

TRICKY SQUATS FORCES FAT TO BURN MORE


Full range-of motion squats should be a principal exercise in any athletic training program because they produce superior results for the following reasons:


•    You maximally train all the muscles in the lower body with full-range squats. Research shows that deep squats will train the quads better than partial-range squats. Squatting low and using a heavy load is necessary to maximally train the posterior chain.


•    You can increase speed and jump height more by using the full-range of motion squat as a fundamental training lift instead of a partial-range, heavier squat.


•    You will perform more work doing full-range squats, and if you program your squats properly (more sets, fewer reps per set), squats can anchor a body composition/fat loss training program.


•    Full-range squats require flexibility. Exclusive partial-range training can produce structural imbalances and reduce flexibility.


A recent study in the Journal of Strength and Conditioning Research provides further insight into the effect of range of motion (ROM) on performance in the squat. The study compared power, force, velocity, and work output during full- and partial-ROM squats with either 5 or 10 reps per set.


The 5-set trials used a load of 83 percent of the 1RM, whereas the 10-set trials used a load of 67 percent of the 1RM. Partial-ROM was performed to 120⁰ of knee flexion and the full-ROM squat was performed to a depth in which the hip was parallel to the knee (not a deep squat in which the hamstring covers the calf, but interesting nonetheless).


How to program full-squats for fat loss & building muscle:
Results showed that work output was greatest in the full-ROM conditions and the full-ROM heavy load (5 reps) trial resulted in 17 percent more work than the full-ROM light load (10 reps) trial. Researchers suggest using full-ROM heavy squats with fewer reps for more sets if the goal is fat loss or hypertrophy. They call our attention to this approach since it goes against the typical bodybuilding method of using 8 to 12 reps per set.


How to use partial squats in a program for advanced athletes:
Results showed that power and force were greatest when squatting in the partial-ROM with the heaviest load. This provides a classic example of how partials can be used for athletes who need to produce maximum force and power output. Peak velocity during the squat was highest in the full-ROM squats with the 67 percent load (10 reps). Researchers suggest athletes in high-speed sports that require running and jumping should use full-ROM squats.


In sports where force and power are the key determining factor, such as rugby or certain positions in football, partial-ROM squats could make up a larger component of training. Still, full-ROM squats ensure structural balance to prevent injury, and could train high force athletes for a quick first step in short sprints.


What a full range-of-motion squat really is and why it’s safe:
Although this study focuses on “full-ROM” squats to parallel, healthy trainees should use full squats to a depth where the hamstring covers the knee. It is a misperception that deep squats are bad for the knee. Research shows that the greatest shear force on the knee is at the start of the squat when the lifter initiates the bend of the knee. In addition, the pressure on the knee decreases as you descend from parallel into a deep squat where the hip is below the knee.


Finally, full squats produce beneficial connective tissue adaptations so that the knee joint can handle higher forces. This is critical because simply walking up and down the stairs puts shear force on the knee, and athletes must be able to pivot and land safely under load. Strong, healthy connective tissue is a key component of highly functional knee joint.

September 16, 2014

BELIEVE IT OR NOT! TESTOSTERONE BURNS FAT IN BOTH MEN AND WOMEN



Whether you’re a man or woman, testosterone is one of the most potent of fat burning hormones. Having it in balance with the other body composition hormones, such as cortisol and insulin, is vital for physical fitness and wellness.

Testosterone is crucial for good health and happiness and low levels in both men and women are one reason why many people have trouble losing body fat, putting on muscle, and just feeling as jazzed as they’d like to about life.

Fortunately, there are a number of simple ways to improve balance of testosterone and the other fat burning hormones for a better looking physique and peak health. There’s no need to take testosterone or other drugs.

The tips provided in this article are all completely doable by the average person and they can help you rise above your peers in ways you would never have guessed.

1: Optimize Diet: Avoid sugar & processed foods in favor of a higher fat & protein, whole foods diet with lots of fruits and veggies.
What you eat plays a tremendous role in influencing testosterone (T) and other fat burning hormones for the following reasons:

•    Anytime you eat foods high in sugar or refined carbs, blood sugar and insulin spike, which causes testosterone and the body’s ability to use fat for energy to drop. For example, when men with normal insulin health drank a sugary beverage, their T levels plummeted and remained clinically low for 2 hours.

•    Testosterone and related fat burning hormones are made out of cholesterol, which comes from dietary fats. Therefore, eating a variety of beneficial fats can improve balance of T and related body composition hormones, whereas low-fat diets are notorious for reducing T.

•    Although refined carbs are a no-no when you want to boost testosterone, a decent carbohydrate intake from vegetables, fruits, and other lower glycemic foods that allow you to maintain steady, lower blood sugar levels can raise testosterone, while reducing the stress hormone cortisol. For example, high-protein diets that completely lack veggies, fruits, and other carbs can lead to reduced T.

•    Higher protein diets from an array of meat, fish, eggs, nuts, and beans can support hormone balance because they help optimize blood sugar and insulin levels. Plus, meat eaters tend to get more healthy fats that supply the building blocks for producing T and related hormones.

Specific foods to include in your diet that have been found to elevate T include Brazil nuts, oysters and other high-zinc foods, cruciferous vegetables such as broccoli, and the green leafy veggies like spinach and chard because they are high in magnesium.

2: Get Key Nutrients: Optimize vitamin D, magnesium & zinc levels.
Besides cholesterol there are a number of minerals and other nutrients necessary for the body to produce testosterone and other key fat burning hormones. Vitamin D, magnesium, and zinc are three that have been found to make a big difference in raising T levels. Check it out:

Vitamin D: A recent study found that when men with low testosterone supplemented with 3,332 IUs of vitamin D daily for a year, they experienced an impressive 20 percent increase in testosterone. In addition, we know that vitamin D must be present for the androgen glands to release testosterone and it’s needed to prevent the aromatization of testosterone into estrogen.

Zinc: Zinc is a powerful mineral for the human body that enables the production of testosterone and other growth hormones such as insulin-like growth factor-1. Studies show that low zinc levels in both men and women lead to altered hormone balance because zinc is needed to avoid aromatization of T.

Low zinc is also associated with increased cancer risk (prostate for men and breast for women) because zinc supports healthy cellular function.
Magnesium: Low magnesium correlates with higher body fat levels in both men and women, which is likely due to the fact that magnesium is necessary for the body to initiate testosterone production from the Leydig cells.

Whether you decide to supplement with these nutrients or obtain them through food and sun (for vitamin D), be sure to monitor your levels by getting a red blood cell test for zinc and magnesium and a regular blood test for vitamin D (ask your doctor to do this as part of your physical).

3: Work Out: Lift heavy and do sprints.
Certain types of exercise are tremendously effective at raising testosterone and other fat burning hormones. The first thing you want to do to improve hormone balance and body composition is start a heavy strength training program.

A huge number of studies show that the best type of exercise for elevating T is to use the classic multi-joint lifts that require the largest muscle groups: Squats, deadlifts, Olympic lifts, lunges, and step-ups. Use heavy weights above 80 percent of your 1 RM (that means you should be training in rep ranges of 8 reps or less). Heavier weights require longer rest periods, so shoot for 2 to 3 minutes rest between sets.

Of course, shorter rest periods can be useful for peak growth hormone (GH) release (also a key fat burning hormone), which is why optimal body composition is generally best achieved by periodizing workouts so you get the ultimate benefit of both T and GH.

Sprints and certain forms of high-intensity training will also improve testosterone release. We know from a number of studies (and from the amazing physiques of sprinters) that sprinting is one of the most effective ways to get lean and shredded fast. You have a whole boatload of sprint protocols to choose from:

Try the brutal 35-second sprints with 10 seconds rest that was found to elevate T in college wrestlers. Or do a decreasing distance protocol of 400 meters (followed by 4 minutes rest), 300 meters (3 minutes rest), 200 meters (2 minutes rest), and 100 meters, which raised T and GH in elite handball players.

4: Optimize Recovery: Use bright light and meditation for better recovery/sleep.
A lot of times, people, especially guys, have tunnel vision on jacking up testosterone and don’t realize that the true key to athletic success and a killer physique is balance between T and all your metabolic hormones. That’s where recovery comes in and we’ve got two new, research-supported ways you can increase your body composition hormones: Bright light and meditation.

Scientists found that when young healthy men were woken at 5 am and then exposed to bright early morning light for an hour, they had an increase in luteinizing hormone (LH), which is used by the body to produce testosterone. The men exposed to bright light had LH levels that were 69.5 percent higher than a control group that was exposed to a “sham” dim light.

After light exposure, the men reported they were “feeling good” more often than before they got the extra rays, and other studies have shown that bright light in the morning can boost cognition and exercise performance.

On the flip side, be sure to avoid bright light from lamps and computer screens at night because both alter melatonin, which is a sleep hormone. Continued exposure to bright light at night will reduce T and other metabolic hormones.

The second trick for a speedy recovery and improved T is meditation. People who meditate regularly have higher testosterone and lower cortisol (the stress hormone that degrades muscle tissue and counters many of the benefits of T). In addition, when people who meditate experience extreme stress, they have a more robust hormone release so as to better respond to the threat.

Combine your mediation and bright light exposure in the morning by sitting and breathing deeply outside for 5 or 10 minutes every morning. Or get a blue light box for the winter and meditate in front of it.

5: Avoid Xenoestrognens: Stay away from estrogen mimicking personal care products like they are the plague.
You’ve surely heard about chemicals from plastic like BPA, which will mimic estrogen in the body and increase body fat levels. Unfortunately, these chemicals, called xenoestrogens, are everywhere—they’re in cosmetics, cleaning products (both for your house and your body, such as shampoo), candles and fragrances (yes, even perfume), and pesticides from produce.

When they enter the body, xenoestrogens mimic the action of the hormone estrogen, which impacts the balance of all your body composition hormones including testosterone.

You might wonder, well, women need estrogen, so is BPA exposure okay for them? The answer is a big fat NO.

First, too much estrogen is dangerous for women’s health and body composition. Second, you want your hormones to be naturally produced by your body for peak health, athleticism and leanness. This is the reason you want to avoid taking T, GH, or other hormones unless it’s an absolute medical imperative.

Here are a few super simple ways to limit your chemical estrogen exposure:
•    Use natural cleaning and personal care products. Opt for plant-based cleaners and check labels. Use natural shampoo, conditioner, and avoid anything that has the word “paraben” in it, as in “methylparaben.”

•    Avoid scented candles and air fresheners. Some may contain essential oils and are safe, but beware of the word “fragrance” because it may refer to hormone-altering chemicals.

•    Avoid plastic containers for food and water. Use glass and get a stainless steel water bottle.

•    Eat organic as much as possible to avoid ingesting estrogenic pesticides and growth hormones.

•    Eat plenty of cruciferous vegetables  because they contain a compound that helps the body metabolize chemical estrogens efficiently.

August 12, 2014

BURN FAT WITH ANTI-INFLAMMATORY FOODS


Certain foods can inhibit the storage of fat. These tend to be antioxidant-rich foods that contain nutrients that simply stop the body from storing fat, while decreasing inflammation.


Now, let’s not kid ourselves. If all you do is add “fat-loss” foods to your diet and don’t change anything else, it’s unlikely you’ll lose fat. But, if you include them in a lifestyle that relies on those tried and true habits for fat loss of training hard and eating smart, you have a formula for success.
Despite coming from different plants, yerba mate and green tea both contain catechins that decrease fat absorption and can suppress food intake. They also enhance energy expenditure via greater thermogenesis, promote the use of fat for fuel rather than carbs, and lead to the death of fat cells (apoptosis). Drink tea daily, avoiding sweeteners or milk.

Eat sesame seeds. Sesame seeds have a potential fat burning effect by increasing the production of ketones, which is the form of fat that the body is able to burn for energy. In addition, sesame seeds promote the elimination of estrogens from the body for improved hormone balance.
Simply eating a higher fat, higher protein, low-carb diet for a few days will increase fat burning since you’re not supplying the body with the constant supply of glucose.
To try it, favor meat, eggs, and dairy because you’ll get more of the nutrients carnitine, glutamine, and glycine. Carnitine is a potent fat burner that is responsible for the transport of fats into the cells to be used for energy. Glutamine and glycine are both amino acids that promote tissue repair and muscle building, thereby raising metabolism.

August 10, 2014

PREVENT YOURSELF FROM INJURIES DURING WORKOUT!





  1. Avoid training when you are tired
  2. Increase your consumption of carbohydrate during periods of heavy training
  3. Increase in training should be matched with increases in resting
  4. Any increase in training load should be preceded by an increase in strengthening
  5. Treat even seemingly minor injuries very carefully to prevent them becoming a big problem
  6. If you experience pain when training STOP your training session immediately
  7. Never train hard if you are stiff from the previous effort
  8. Pay attention to hydration and nutrition
  9. Use appropriate training surfaces
  10. Check training and competition areas are clear of hazards
  11. Check equipment is appropriate and safe to use
  12. Introduce new activities very gradually
  13. Allow lots of time for warming up and cooling off
  14. Check over training and competition courses beforehand
  15. Train on different surfaces, using the right footwear
  16. Shower and change immediately after the cool down
  17. Aim for maximum comfort when traveling
  18. Stay away from infectious areas when training or competing very hard
  19. Be extremely fussy about hygiene in hot weather
  20. Monitor daily for signs of fatigue, if in doubt ease off. 
  21. Have regular sports massage

June 30, 2014

MYSTERY REVEALED ABOUT FAT OR FLAB!!

MYSTERY REVEALED ABOUT FAT OR FLAB!!



There are several definitions for the term "flab," but most agree that it is soft, fatty, hanging tissue on various parts of the body, particularly noticeable in the mid-body and on the arms. Possibly the main difference between fat and flab is that flab is the visible result of fat. On the other hand, some people view flab as the soft hanging skin that may result after people have lost significant weight. Loose skin is a problem for many people who lose a lot of weight, and there are disagreements on how best to correct this issue.
For the most part, loose, flabby skin contains fat, making it looser and more noticeable. Flab is also possibly an expression of poor muscle tone. When people do not have enough muscle mass, the surrounding tissue may look loose and untoned. Flabbiness can be a combination of the two, where extra body fat combined with poor muscle tone creates a saggy, and in many people’s estimation, unflattering appearance.When diet experts or fitness gurus discuss fat and flab, they typically state that people are less flabby when they have smaller underlying fat cells. In order to get rid of flab, the thing to do is reduce fat levels in the body and increase muscle tissue simultaneously. This strategy may work well, especially if people have only carried weight for a short time, such as during a pregnancy, and particularly when people are under 30.
If flab is due to skin that has been stretched out, particularly for long periods time, the medical community often suggests that even large and healthy amounts of fat loss will still leave residual flab or hanging skin. Some fitness experts believe that even in people with reduced collagen and elastin, this hanging skin can be reduced with additional fat loss and building of lean muscle mass. According to some, fat and flab can still be lost simultaneously. 
There is disagreement as to whether such methods may work, and many people opt for surgical removal of flabby areas, especially after pronounced weight loss. Many people opt for this remedy because the flab may remain despite the patient's best efforts, and may be unsightly and uncomfortable. Presently, there are few studies that account for how much of “flab” or loose skin removed contains actual fat, and if this type of fat reduction improves appearance. 
People have to keep in their mind not to follow, "too much, too soon" formula for their weight loss program as it can change the hormonal behavior and leave you with excess fat layer later. It would be better to start your fat loss program under proper guidance and not to believe in cardiovascular exercise only in losing fat. Resistance training tones up your body more. So focus on performance in every aspect of fitness like CVE, Muscular fitness, flexibility etc. at gym floor calories will automatically burn at optimum level.

May 17, 2014

SAVE YOUR SPINE FROM INJURY!


There are many views in people's mind and that in many fitness experts' mind... is how to strengthen the lumbar portion of the back. A combination of several preventative measures, such as maintaining good posture and stretching, receiving proper pain relief treatment, and correct strength training exercises can result in a stronger and more stablized back. Here, I've provided you with these solutions to ensure that you're doing the correct activities to avoid any lower back problems. Follow these essential pointers and you'll feel the difference in flexibility and strength while preserving your spine so you can train hard for years


1. DO NOT DEADLIFT IN THE MORNING
A busy work schedule may make evening workouts a non-option, so if you choose to train in the early morning, keep your session light and avoid spine-compressing exercises like the deadlift. A study in the Journal of Occupational Rehabilitation found that subjects who avoided activities during which they had to bend over in the early morning significantly reduced the number of days they complained of back pain (as recorded in their journals). Spend at least 2-3 hours awake and moving around before doing exercises that have you picking things up from the floor.




2. WATCH YOUR TRAINING SETTING SYSTEM
Pairing up exercises and performing them back-to-back (a superset) helps save time in a workout, but not just any two exercises will work together. Lifts that compress the spine shouldn’t be superset because they place too much strain on the spinal disks. For instance, squats and overhead presses both squeeze the vertebrae together. Without time in between them, the back never gets a chance to recover. A better option is to pair a compressive movement with one that unloads the spine. For example, hanging leg raises, lat pulldowns, dips, and chinups all allow gravity to perform traction on the spine.



3. MAKE YOUR HIPS FLEXIBILE
I know stretching is boring but there’s no better way to prevent back pain. The hip flexors are muscles on the front of your hips that raise your legs; sitting at a desk for long periods makes them tighten up and lose range of motion. Since the hip flexors run from the top of the thigh bone back to the bottom of your spine, their tightening pulls on the spine, increasing the arch in your lower back and putting pressure on it. To stretch your hips, get into a lunge position on the floor and tuck your tailbone. Squeeze the glute on your rear leg and push your hips forward until you feel a stretch on the front of your hip on the trailing leg. Hold for at least 30 seconds, switch sides, and repeat for three sets each side.




April 26, 2014

HUMAN GROWTH HORMONE AND TESTOSTERONE!



Human growth hormone (HGH) and testosterone are both anabolic steroids commonly used by bodybuilders to gain muscle mass. They have legitimate medical uses, but they are more commonly known for their use as bodybuilding supplements. Although both are used for the same purpose, they are in fact very different substances.
Testosterone is a hormone produced naturally by both men and women, although men produce much more than women do. The form used by bodybuilders is synthetic and is produced in a lab. Testosterone causes the body to produce more muscle and decrease body fat, which makes it ideal for bodybuilders. It is usually used alongside other anabolic steroids by bodybuilders because they are more effective when used together.
Bodybuilders almost always use testosterone in cycles. This is because testosterone will shut down the body's natural testosterone production; cycling the testosterone will prevent permanent shutdown. A typical testosterone cycle for a bodybuilder consists of about eight weeks of the steroid followed by four weeks of post-cycle therapy. Testosterone is available in patches, creams, pills, and through injections, but bodybuilders almost always inject it. It is most bio-available through injecting, and most compounds need to be injected only one to two times a week.
Human growth hormone is also produced naturally by the human body. It is produced by the pituitary gland to control growth during childhood. Bodybuilders use a synthetic form of this hormone because it promotes lean muscle mass gain and can heal damaged tissues. HGH will cause organs and bones to grow if used in doses that are too high, which deters many people from using it.
Bodybuilders will usually cycle human growth hormone for a period of six to eight weeks, with injections five to seven times a week. During this time, they can expect to gain large amounts of muscle mass and strength while gaining minimal fat. It is common to gain 10 to 20 pounds of muscle while on an HGH cycle.

Both human growth hormone and testosterone are effective muscle builders, but testosterone is more commonly used for a number of reasons. It is generally considered much safer than human growth hormone and has fewer negative side effects. It is also significantly cheaper. Some bodybuilders will use HGH and testosterone at the same time, but that practice can be very dangerous. Both steroids are illegal to possess in the United States without a valid prescription. Taking these steroids without any clinical observation can be fatal.

March 31, 2014

TRY MEDITERRANEAN STYLE OF DIET IN YOUR WEIGHT LOSS PROGRAM!!



The best Mediterranean diet plan is one that emphasizes the consumption of healthy foods for the maintenance of overall health. This diet should include calorie reduction in order to facilitate weight loss, but allow for enough calorie intake for good body function. The best Mediterranean diet plan usually focuses on plant food sources, whole grains, and lower amounts of animal proteins. Dessert choices are usually fruit, while monounsaturated fat is the main fat source for those on this type of diet plan.
The diets of those who live in the Mediterranean vary. This is because there are many countries in the area around the Mediterranean Sea. Though the people who live in this area may not eat exactly the same diet, their choices do follow the same basic pattern, including plenty of plant foods, monounsaturated fat as the primary fat choice, and low-to-moderate amounts of meat, fish, and poultry. As no one Mediterranean diet is better than another for all people, many opt to follow a general Mediterranean diet that incorporates these food choices. If weight loss is the goal, an individual may choose to eat smaller meals, consume fewer calories, and exercise daily to meet his weight loss goals.
An effective, healthy Mediterranean diet plan should have a firm basis in plant food sources. An individual on this diet will usually eat plenty of fruits and vegetables, whole grains, nuts, and seeds. Legumes and potatoes also make the list of menu items for someone on the Mediterranean diet.

Animal food sources are not a main focus of meals for someone on an optimal Mediterranean diet plan. A person on this diet plan does eat fish and poultry, however, keeping consumption of these protein sources to a low-to-moderate level. Red meats are even less prevalent in this diet. A person following a healthy Mediterranean diet consumes red meats only occasionally. Eggs, another source of animal protein, are typically limited to four or fewer per week.
An individual on the best Mediterranean diet plan usually consumes a moderate amount of dairy products, drinks at least some wine, and avoids saturated fat. The mainstay fat choice of a healthy Mediterranean diet is olive oil, which is considered a heart healthy alternative to the harmful saturated fats most people eat. Olive oil is a monounsaturated fat and helps to lower a person’s cholesterol levels. Other monounsaturated fat sources include canola oil, nuts, and avocados. The consumption of wine is part of the Mediterranean diet plan, though it is typically consumed along with meals and in moderation.

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