Saturday, June 22, 2013

Is it Okay to rehearsal while Menstruation?

A common question among women's fitness groups is whether or not it is wholesome to exercise while menstruation. While many fears and beliefs about our monthly cycle have changed over the years, whether or not strenuous performance is right for every woman is probably best determined on a case by case basis.

Each woman is dissimilar both physically and mentally. Women who have a heavy flow may find that increased performance causes them to bleed even more. Other women have reported a decrease in the length of their cycle and an alleviation of cramps by exercising level through their monthly period.

While it is never good to bleed too heavily, foregoing a whole week of exercise is unacceptable to most women who have grown accustomed to a women's workout routine. As a personal trainer, I have found that by having some light exercises to offer to the ladies gives them an alternative to just sitting out the whole week. Instead of running, a brisk walk will keep your body stay active, without jostling your uterus and aggravating your symptoms. Force training exercises are fine and you can lessen the estimate of weights, squats or other exercises that might increase your blood flow.

If you are worried about the messiness of a heavy flow, you might want to wear a tampon when you exercise while your period. Just remember to keep it changed commonly to control bacterial infection. You might want to wear a pair of bike shorts under a pair of loose fitting shorts for safety against spills.

Women have come a long way from the times of our ancestors, when women were cordoned off while their time of the month. However, we still have the blessing of a body that is engineered for childbirth and therefore from the time of puberty until menopause a woman's body will automatically ready itself for the possibility of pregnancy. Although month after month it's hard to think of this time as something wonderful, without it, we wouldn't be much dissimilar than our male counterparts.

Keeping your body hydrated is very foremost to your women's fitness program but even more so while your period. A wholesome diet that is low in sodium is also a must before and while your cycle. Salt tends to intensify bloating and inflammation, which trigger cramps and back pain that will make you feel worse. Exercise, especially walking helps to decrease inflammation and relax bloating.

Intense exercise, such as those performed by expert or ultimate athletes, may cause amenorrhea or the termination of your menstrual period. This is generally temporary and reverses simply when the exercise regimen is moderated. Since there are many reasons for amenorrhea, consult your doctor if your duration becomes irregular, to make sure there are not some other basal health problems that you need to be aware of.

The foremost thing is to listen to your body and get to know it. If you feel you need to take it easy, then do so. Don't let your duration be an excuse to get out of exercise, but don't push yourself to do something that your body is telling you not to. It's your body and your right to exercise, go out for a walk and if you feel like a slow jog, go for it.

However, if you feel you need to take a day off and rest, then by all means allow your body that time for rejuvenation. The following day, you'll probably feel best and will be ready to increase your women's workout routine.

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Planning An exercise program

Fun or Fitness

When designing an aerobic or vigor training rehearsal program, fitness professionals, such as personal trainers and gym instructors, invariably use the F.I.T.T. Principle as their beginning point. The good news is that with a tiny bit of knowledge anything can use this principle in designing an rehearsal agenda that will help them to come to be progressively fitter and stronger, and help them lose or control their weight.

If you want to start an rehearsal agenda or take your current habit to the next level, you'll find the information and tips in this description just what you need.

What is the F.I.T.T. Principle?

The F.I.T.T. Principle is a basic religious doctrine of what is significant to gain a training influence from an rehearsal program.

Specifically, the letters F.I.T.T. Stand for:

o Frequency

o Intensity

o Type

o Time

Here's what each of these four things stand for:

Frequency refers to the amount of times you exercise. For those new to training or those just wanting to lose weight, frequency is normally calculated within the context of a week. For example, your plan might be to walk 3, 4 or 5 times per week.

Intensity is the level of endeavor you put into each exercise. For aerobic exercises intensity is normally measured in terms relative to your maximum heart rate while the intensity of vigor exercises is measured in terms of the amount of weight you use, the amount of repetitions and sets you perform, and the amount of rest time you take in between sets.

Time is naturally how long you rehearsal during each session. For example, 30 minutes of aerobic rehearsal (walking, jogging, cycling, etc) per session.

Type refers to either you do aerobics or vigor training during your rehearsal sessions and the specific exercises you go for for each.

The F.I.T.T. Principle and Weight Loss

Why are the basic F.I.T.T. Principle concepts foremost if you are planning an rehearsal agenda to lose weight?

They're foremost because they help you to:

o Start with the right exercises and intensity.

o Measure your progress.

o Plan your rehearsal to maximize long term weight loss.

Using the F.I.T.T. Principle isn't just foremost in your introductory rehearsal planning, it is also crucial to your long term planning and weight loss and fitness success.

By addition or varying any or all parts of the F.I.T.T. Principle elements, you can:

1. Increase the amount of fat you burn during each rehearsal session.

2. Improve your cardiovascular fitness and strength.

3. Help minimize overuse/over training injuries.

4. Build range into your program.

F.I.T.T Principle Guidelines

Here are some basic F.I.T.T. Principle guidelines for both aerobics and vigor training to help you plan an rehearsal program.

Please keep in mind that these examples rehearse normal guidelines only for those of us with low to moderate fitness levels. Use these guidelines to create a agenda and then customize your agenda to fit your specific needs and goals as your touch and knowledge increases.

And remember to all the time consult your doctor before commencing any new rehearsal agenda and consult a fitness expert (personal fitness trainer, gym instructor, etc) if you wish help.

Basic Aerobic Training Guidelines

Frequency: Exercise between 3 and 5 times per week.

Intensity: Maintain a heart rate of between 60 - 80% of your Maximum Heart Rate.

Your Maximum Heart Rate can be calculated using a Maximum Heart Rate test conducted by a fitness or condition expert or estimated using the formula:

For Women (230 - Age = Maximum Heart Rate).
For Men (220 - Age = Maximum Heart Rate).

The best and most practical way to monitor your heart rate is with a heart rate monitor.

Time: Those of us with low levels of fitness should avow our heart rates in our prime target zone for a minimum of 15 to 20 minutes, excluding warm-up and cool down periods.

Those with a good fitness base should rehearsal for between 20 and 60 minutes in their target heart rate zone.

Type: Exercises that involve as many muscles as potential and allow a relatively consistent level of intensity are best. Good examples of these include:

o Walking

o Jogging

o Cycling

o Swimming

o Rowing

o Hiking

Basic vigor Training Guidelines

Frequency: Exercise each body part 1 to 2 times per week. For lower intensity workouts or for those who have trained for some time, try exercising each body part 2 to 3 times per week. You can rehearsal distinct parts of the body on distinct days (called split routines) or you can train your whole body at each workout.

Intensity: Choose a weight that can be performed 10 to 15 times (repetitions) per set.

When you can achieve more than 15 repetitions without rest, increase the weight slightly for your next workout.

If you are training your whole body each time you exercise, only do 1-2 exercises for each muscle group and achieve 1-3 sets of each exercise.

If you employ a split habit try performing no more than 2-3 exercises per muscle group and 2-4 sets of each exercise.

Time: Beginners normally advantage from rehearsal sessions that last between 30 to 45 minutes. As you come to be fitter and stronger, you may want to increase your total workouts from 45 to 90 minutes. For most of us, particularly those with tiny time, sessions of 60 minutes are typically ideal.

With rest between sets, try not to take longer than 2-3 minutes as a beginner. As you get fitter, try to sacrifice this time to 1 tiny or less.

Type: Generally speaking, there are two types of exercises for muscles, compound exercises and isolation exercises.

Compound exercises use more than one muscle group to achieve and are the most effective for those interested in losing weight. Examples of compound exercises include Bench press, Push-ups, Squats, Shoulder press and Deadlifts.

Isolation exercises use only one muscle group to achieve and include Bicep curls, Tricep extensions, Leg extensions, etc.

For those new to resistance training, compound exercises are best. Once you have a base level of vigor you can add isolation exercises to your workouts for range and to help shape private muscles.

Conclusion

No matter what your goal, current fitness level or rehearsal experience, you can employ the F.I.T.T. Principle to plan an effective long term rehearsal program.

By using the guidelines above, you too can plan an effective regime that will help you to improve your cardiovascular fitness, strength, flexibility and of procedure help you lose weight.

Using the F.I.T.T. Principle in your rehearsal planning will ensure that you achieve your weight loss goals as efficiently as possible. Not only will you achieve your goals in the shortest potential time, you'll also enjoy your habit more because of the range built into it. If that weren't enough, you'll also minimize the chances of experiencing annoying and painful overtraining injuries that can stall or stop your weight loss and fitness progress.

While anything with the basic knowledge in case,granted above can plan their own workout, if you are new to rehearsal or have an existing injury or ailment, we propose you consult a personal educator or other fitness professional. As well as designing a personal plan for you using the recipe above, they can help you rehabilitate or work colse to existing injuries, teach you the right techniques for each rehearsal in your agenda and propose you of when to modify your plan to take advantage of your new fitness levels.

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How Often Should I Exercise?

People often email me asking how many days per week should they workout. For the mean man wanting to lose weight and focus on fat loss, the reply is simple. They will get fabulous results by training hard only three days per week. Now for the mean person, that should be manageable.

And yes, all three of those workouts should be done in less than an hour. Explore shows that 20-30 minutes of interval training is more efficient than 40 minutes of slow cardio for weight loss. Integrate the intervals with 20-30 minutes of force training. Do that 3 days per week, and pow, you'll lose fat fast. (With good cusine too, of course!)

On off days, I encourage population to be as active as possible, but without making extra endeavor to go to the gym. Walking to do your errands for an hour is great, if you have the time. Just do some form of health-promoting practice (which can mean a half hour walk, yoga, or aerobic training if you desire). The period and intensity of these off-day workouts depends on your fitness level, your salvage capacity, and your cusine plan.

For many people, New Year's resolutions mean a return to high-volume cardio programs. But I urge restraint, caution, and conservatism. Trying to re-do your old running programs after some time off is a method for disaster.

If you plan on resuming a previous running program, please start conservatively, especially if you are running on hard surfaces. Start easy. Build up in volume. Monitor your vigor levels, force levels, and mood. Be conservative, train consistent, and classic results will be yours.

And what about for beginners? How often should they workout?

Well, if you are the utmost of beginners, and haven't done any formal practice in a long, long time, then simply do 3-6 bouts of 5 minutes of walking each day. Every day. Progress with your walking by increasing the time you walk and decreasing the amount of "bouts" per day. For example, in week 3 of your practice program, do 3 bouts of 10 minutes per day. And by week 6, you should be able to walk for 30 minutes straight. That is a place to get started.

At the same time, Integrate your walking agenda with a professionally designed bodyweight 3-day force agenda that you can do at home (heck, most beginner exercises are even done lying on the floor!). After 6 weeks, you can increase the intensity of your workout, as outlined by your personal trainer. Eventually, you can Progress into a more intense 3-day per week program.

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practice For Neck Muscles - How To Build Neck Muscles

In approximately all muscle work outs, the most overlooked area would have to be any exercise for neck muscles. Most population fail to give it much thought, but that can be a mistake for any distinct reasons. Let's take a look at how to build neck muscles and why it's so important.

Take a moment to think about how foremost your neck is in any sport or activity. It doesn't matter what sport it is, having a strong neck is important. It helps in preventing serious injuries to your neck. It can also help in preventing injuries to your spinal cord as well.

In any muscle work outs, a big strong neck just looks impressive. I mean, think about it for a minute, how often have you seen the guy with a huge chest, big arms, and a pencil shaped neck? It looks silly.

Now, what comes to your mind when you see a guy with big bulging neck? Well, if you're like most population it makes you think of man as distinguished and strong.

How to build neck muscles

There are quite a few exercises for neck muscles that you can use in your workout routine, but we just want to look at a combine that you can use real quick.

Please keep in mind that you must use pre-caution in doing any neck muscle exercises. Warm up before doing any exercises. Rotate your neck from side to side. To growth your flexibility you will all the time want to use a full range of motion.

1. Neck Flexion

This is a very good exercise for neck muscles that provides good results. Sit down in a chair and move your head back to where you are looking up at the ceiling. Now, place your hands behind your head and use them to build up resistance.

2. Neck Extension

This is someone else simple, but effective exercise. Take your hand and put it up against your forehead. looking level ahead, begin applying resistance. Slowly move your head down until your chin comes against your chest.

Although these two exercises for neck muscles may seem simple, they are very effective. As you get into the advent weeks, you can growth the resistance at your own pace. Construction your neck muscles will not only help in development you look stronger, but will also help in the prevention of muscle injury.

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How To practice To Get Rid Of Fat Hip and Thighs

Fun or Fitness

Trying to lose weight in the thigh and hip area is one of the hardest challenges in weight loss. Women in particular have a tendency to acquire fat in the thighs and it can get very unsightly especially when the thighs begin to get flabby.

Before you get into an rehearsal regime to remove that particular area of fat, understand that you will need to lose total body fat and that focusing on only one area does not work. And although you will lose fat from all over your body, you will not lose it equally. If you happen to be pear-shaped woman, be patient about getting the results that you want because hip and thigh fat can be quite stubborn to get rid of. In other words you cannot spot sell out fat and hope to lose only your thigh fat or butt.

Cardio rehearsal is key to changing the size of your butt and thighs. Cardio includes exercises such as jogging, running, jump rope, climbing, jumping, cycling, kickboxing - anything that gets your heart pumping and increases heart rate.

In cardio exercise, your heart rate must get to at least 65% of its maximum. Your maximum is 220 minus your age, multiply that by 0.65 to the 65% maximum. You need to do this 5 days a week for in the middle of 30-60 minutes a day. Eating salutary diet is indispensable for any prosperous weight loss.

Here are some exact tips on how to lose your thigh fat:

* The stepper is an productive way to lose thigh fat because it focuses on the butt muscles and because the gluteal muscle group is the largest muscle group in the body, more fat are burnt using this compared to the other cardo machines.

* other great rehearsal for butt and thigh is squats. This can be done with dumbells or with just the weight of your body. You must do this properly and should not get too far send otherwise it focuses excessively on the knee and front of the thigh.

* Weight training helps in well toned and sculpted thighs, and because the lower body has the largest muscle groups, these muscles can elevate metabolism benefits. With increased muscle in the thighs, you can burn more fat while running because the thighs are now more powered to run longer and faster.

* For an even productive reduction of fat on your thighs, cut down on your carbs intake like potato, rice, grains, pasta. Use brown carbs instead like sweet potatoes, whole grain bread; growth your lean protein intake such as chicken, egg whites, cottage cheese, protein shakes etc.

Just remember that your body responds in separate ways to fat loss or gain, depending on your age, gender and genetic make-up. generally men store fat in the mid-section while women store fat in their hips, buttocks and thighs. Accept that fact and then consult your doctor or fitness educator on the most productive ways to rehearsal to remove stubborn fat in your hip and thighs.

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Fun or Fitness

We all know the importance of adding a puny rehearsal into our daily routine. Why then do seven out of every 10 of us fail to do it? I don't know about you, but for me the acknowledge is simple: working out is hard! I hate taking time away from the fun stuff in life to squeeze into a pair of spandex shorts and sweat in the gym for an hour.

Sure, I know working out is good for me, and I bet that you know it is good for you too, but that does not seem to be adequate to get us off the couch and into the gym - or at least walking the dog. If promises of a longer (healthier life) and a smaller waistline isn't adequate to entice you to start exercising, maybe some of these fun facts - for and against rehearsal - will:

Fun Fact # 1: There is no need to supervene an exhaustive rehearsal regime. Breathing will do the trick! Yes, breathing can help you lose weight. The more oxygen you take in, the higher your metabolism rate will be; the more calories you can burn; and the less hungry you will feel. Easting less and metabolizing more of the calories you do ingest are two of the many weight loss enticers known.

Fun Fact # 2: Playing with your children or grandchildren for just one hour can burn as many calories as walking briskly for the same amount of time. Now, which is more fun?

Fun Fact # 3: Eat just 13 packs of cookies (now admit it, that isn't all that difficult), and you will increase by one whole dress size. Now, how long will it take you to jog that extra weight off? More than 100 hours on the treadmill! If that does not keep you away from the cookie jar, I don't know what will.

Fun Fact # 4: Are you a soda-holic? Join the crowd. The median American adult downs 45 gallons of soft drinks every year. But did you know that that equals 21 pounds of body fat!

Fun Fact # 5: Eating spicy foods an hour or two before you work out can increase your metabolism by as much as 50% -- now that is a tastier way to burn more calories.

Fun Fact # 6: Standing up straight burns more calories than slouching - just one more calculate for good posture. Stand up straight. Good posture burns more calories than slouching

Fun Fact # 7: Ditch the aerobics class if you want to lose weight. Opt instead for a puny home improvement. It has been proven that painting a room; shampooing a rug or doing a bit of landscaping in the yard can burn twice as many calories in an hour than a medium-intensity aerobics class can!

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Benefits of Cardiovascular exercise

Fun or Fitness

Cardiovascular exercise, also called cardiorespiratory rehearsal and aerobic exercise, has been shown to have a estimate of health benefits when performed on a regular basis. These benefits may be realized by both those who are apparently wholesome and those who suffer from discrete health problems.

Cardiovascular fitness promotes the loss of body fat and has been reported to in effect decrease the appetite in many individuals. However, even if it doesn't cut appetite, the calorie-burning effects of regular aerobic rehearsal can allow for broad caloric intake. Many endurance athletes regularly consume in the middle of 3,000-5,000 calories per day and remain extremely lean. Cardiovascular training, when combined with a sensible diet, will right on promote an increase in lean body tissue and a decrease in body fat percentage.

The skeletal theory can be strengthened by weight-bearing activities such as fast walking and jogging. This can not only assist in reducing the risk for developing osteoporosis, it can also help to slow down the develop of the disease for those whose doctors advise exercise.

Aerobic rehearsal is often part of treatment programs for diabetics whose blood sugar is well controlled. This is due to the fact that aerobic training increases the sensitivity of the cells to insulin so diabetics who rehearsal regularly need less insulin to effectively regulate blood sugar levels. In addition, studies have shown that persons with adult-onset diabetes have been able to significantly cut or eliminate medications other than insulin by following a regular rehearsal agenda combined with a wholesome diet.

Cardiovascular rehearsal is often a major component of the therapy for those who have suffered a heart strike and for those who are at high risk for coronary artery disease. Three of the original risk factors for developing coronary artery disease are high blood pressure (hypertension), smoking and high blood cholesterol. Cardiovascular rehearsal can play a needful role in reducing risk associated with these three factors.

First of all, many population with high blood pressure are also overweight. regular sessions of aerobic rehearsal will cut body fat and lower blood pressure. Secondly, many population who smoke find the incentive to quit after embarking upon an aerobic rehearsal program. Thirdly, regular, brisk, cardiovascular training leads to an increase in the level of high density lipoprotein (Hdl), also known as the "good" cholesterol.

Those with arthritis can advantage from aerobic rehearsal to help them articulate an ideal body weight. Therapy programs for arthritis sufferers should also comprise thorough exercises to help articulate joint range of motion. This can be incorporated into an broad rehearsal agenda that includes cardiovascular exercise.

Cardiovascular rehearsal has also been shown to decrease clinical symptoms of anxiety, tension and depression. regular aerobic workouts increase blood flow and assists the body in eliminating toxins which can make a person feel better.

On a physiological level, cardiovascular fitness decreases resting heart rate and increase heart volume. It increases maximum oxygen consumption, capillary density and blood flow to active muscles. It also increases total blood volume, allows for maximal ventilation and increases lung diffusion capacity.

Cardiovascular training serves as the foundation for other fitness programs. The conditioning and health of the heart and blood vessels are the basis for protection and execution in nearly all athletic endeavors.

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The Best Mass building Bicep exercise

Almost every day... Without fail... Man sends me an email request about bicep exercises.

The song is always the same... "how can I make my biceps bigger?"

Then the guy will go on to tell me that he's doing twenty sets of attention curls, followed by twenty sets of dumbbell curls and a few more light sets to precisely get the pump.

That's what most guys do. And most guys will never stretch the tape measure beyond 16 inches.

So today, I'm going to give you some tips that you can use to build sleeve-stretching biceps.

Tip #1: Stop Torturing Your Biceps

Your biceps are a relatively small muscle group. They are no where near as large as the muscles in your legs, back and chest.

So why would you expect your biceps to be able to recover from the exact same workload that you impose on larger muscle groups? It doesn't make any sense.

Because the biceps are a smaller muscle group, you need to work them hard and brief... And then let them recover. I propose no more than three training sets for your biceps.

Tip #2: You Must Pick The Right Exercises

I don't know why... But habitancy seem to love the attention curl. Yet... It's one of the least efficient bicep exercises. Why? Because this rehearsal severely limits the number of weight you can use.

The most efficient mass building exercises are the ones that allow you to safely move the most weight. That's why squats are a great mass-builder than leg extensions.

So when choosing bicep exercises... Remember that you should be finding for exercises that will allow you to safely move the most weight.

With that in mind, here are my top four bicep exercises.

Best Bicep rehearsal #1: Weighted Chin-up

This is the grand-daddy of bicep exercises. And for good reason. This rehearsal allows you to use the most weight. Plus, this rehearsal recruits extra muscle fibers because it involves challenging your whole body instead of just challenging your hands.

Do perform a weighted chin-up, place your hands on the chin-up bar relatively close to each other. Your palms should be facing you. Then plainly pull your body up. When you can do ten reps or more, it's time to get a belt and start strapping some weight to your waist.

And when you're knocking out chin-ups with 90lbs nearby your waist... Your biceps will be just about as big as they can get.

Best Bicep rehearsal #2: conflict Barbell Curl

Not many habitancy know about this rehearsal but it's one of my personal favorites. It's performed just like a typical bicep curl... Grab a barbell and curl it. But on the way down, I want you to drag the bar down the front of your shirt. This will force your elbows back and make the negative measure of the rehearsal a exiguous more efficient.

Best Bicep rehearsal #3: Cable Curl

I don't do this rehearsal too often but I will rotate this rehearsal into my disposition when I stop production improve with the other exercises.

Attach a straight bar deal with to a low pulley engine and plainly curl the bar. To make the exercises more difficult, bend slightly forward at the waist through the whole movement.

Best Bicep rehearsal #4: Preacher Curl

This is someone else favorite of mine. It doesn't need much explanation. You must have a specialized preacher bench to perform this exercise. plainly sit at the preacher bench, drape your arms over the padding and curl the bar. I prefer an Ez-curl bar for this exercise. Also, I prefer to keep the rep count higher on this rehearsal as I personally see great results with higher reps.

If you haven't been able to make your biceps grow, give these exercises a try. Remember, the most important thing is to consistently get stronger. If you start out curling 100lbs and can add just two pounds to the bar every week, you'll be curling 200lbs in less than one year. And you'd great believe your biceps will be huge when you make that kind of jump.

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Jelq rehearsal From Start to end

The penis jelqing exercise is very favorite surrounded by men who want to develop their penises. The jelq exercise is performed by manually forcing blood into the penis to develop the volume of blood chambers in the penis. When done persistently and frequently over long periods of time, this institution will enduringly develop the blood chambers in the penis to supervene in permanent increases in penis distance and girth.

Below is a jelq exercise disposition that many men have experienced good results with.

1) Soak a towel in hot (but not scalding) water, wring out the excess, wrap it nearby your penis and hold for two minutes. Repeat three times or more. This will encourage blood circulation in your penis to minimize chances of damage during jelqing later.

2) Before starting the jelq exercise, make sure your penis is not in the fully erect state. Otherwise you risk damaging your penis, by causing a vein to burst for example.

3) Apply any drops of vaseline to your penis and spread it over your entire penis. Do not use soap or shampoo as lubricant instead of vaseline - otherwise you would end up with a sore penis.

4) Make a tight ring nearby your penis base with your thumb and index finger and slide all the way upwards until you reach the penis head. Do the same using your other hand. Repeat over and over with one hand after the other. Make each stroke last practically two seconds.

5) If ever you get an erection, stop jelqing and slap your penis against your thigh to discourage it from fully erecting. Continue jelqing once the erection goes away.

6) For the first week, do 200-300 jelqs a day using medium strength. For the second week, do 300-500 jelqs a day using full strength. After the second week, work up to 500 or more jelqs a day for as many as you like without feeling any discomfort.

One piece of advice: be on constant lookout for any hurt or other signs of problem while performing the jelq exercise. Signs of problem may include pain, bruises and blisters. At the first signs of trouble, stop jelqing immediately, take a 1-2 day break and do not resume until the question goes away. Even without experiencing discomfort, you should take days off from jelqing regularly, for example 1-2 days off after 5 days of jelqing. By performing the jelq exercise above consistently, you should be able to accomplish noticeable gains in penis size in a matter of weeks or months.

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base Reasons Why citizen practice

It is probably coarse knowledge that you would want to do something to keep yourself in commonly good health. But many confuse this with the idea of working out to lose weight or to determine some other health problems. The truth is staying fit and salutary is also good for citizen that are already fit and healthy! This record will look into the reasons why citizen workout.

Three Workout Reasons

Reason #1 - Lose Weight
This is probably the most distinct guess that a lot of citizen workout. They do it to get rid of extra pounds and to determine the health issues that go with extra weight. This works because they are utilizing a diet so that they restrict the whole of calories they are inspiring and at the same time the practice is allowing them to use more calories then they consume. The net succeed is weight loss.

Reason #2 - Gain Weight
There are citizen that as a matter of fact want to add some weight in the form of muscle for a whole of good reasons. This will work by them utilizing a diet that has them add calories to what they consume daily and at the same time using their workouts to build muscle mass.

Reason #3 - Lifestyle
Some citizen who are already in shape and salutary as a matter of fact workout because they enjoy it and it's a part of their lifestyle. They have found an practice or set of exercises or sport that they enjoy participating in and they do it for the sheer joy of doing it. Workout.

This record has briefly touched on the more coarse reasons why citizen select to exercise. This included to lose weight, gain weight and enjoyment. Sometimes by getting and comprehension of why citizen do distinct activities can make it easier for you to do the same activities. Think about where you fit into this range of reasons the next time you find yourself exercising.

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The best exercise to lose belly fat is not what you think. You can do sit ups till the cows come home and never see astronomical weight lost. Your first exercise should be reducing your carbohydrate and fat intake. Once you have cleaned up your diet, you can start seriously thinking about the best exercise to lose belly fat. I would focus not on one, but three abdominal workouts.

First you should buy an inexpensive workout ball, the type you blow up. You will want to use this for three main exercises. You will want to target three sections of your abs muscles. The rectus abdominus which is the section responsible for the much coveted six pack look, the transverse abdominus settled on the side and the external oblique which is also settled near the side.

All three of these combines are the best exercise to lose belly fat. You need to understand something right now. You can sit on your exercise ball and do one sit up after an additional one and never gain the results you desire. You need to learn proper muscle contraction at the top of every repetition. Now, let's look at three varied movements which will as a matter of fact begin to help you lose belly fat.

Sit on the exercise ball with your butt and have your legs flexed and shoulder width apart. Place your hand across your chest. Make one repetition and squeeze the abs and the crunch position, I mean as a matter of fact squeeze them. Do this 25 times and you will start to feel the burn. I all the time commit to three sets of 25 reps. Lie on your back and place the exercise ball in the middle of your ankles. Raise the ball towards the sky and squeeze the abs. Lower the legs and squeeze the abs once more. Ensue the same rep pattern as #1. Lie on your back and put the exercise ball under your knees like you would if you were lying on the floor watching Tv and you had your legs on the couch, only this time your couch is the exercise ball. Lift your chin towards your knees with your hands across your chest and squeeze your abs at the top. Then moderately lower your chest while claim tight abs. Ensue the same repetitions as the exercises one and two.

These are the best exercises to lose belly fat. Plus, you should integrate these with healthy eating habits and you are well on your way to a leaner and healthier you.

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exercise Bikes vs. Treadmills

You've decided you want to rehearsal at home. There are hundreds of pieces of home cardio equipment available. The most popular are treadmills and rehearsal bikes. In choosing in the middle of the two, you should correlate long-term sustainability, the effectiveness of the workouts, and safety.

Overcoming Boredom

The biggest obstacle to a home rehearsal habit is sticking with it. You don't have to drive to a gym, so your home fitness equipment is more convenient. The question is that other distractions are just as favorable at home. The key is to make your habit fun. You want to look send to your daily workout. You have to be realistic. Playing with the heart rate monitor or watching the calorie counter go up will only be fun the first join of times you exercise.

o Treadmill vs. Boredom

On a treadmill, you walk. Walking isn't that fun. You can walk at separate speeds, but that isn't verily much more fun. If you get a treadmill that offers an incline, that keeps it a bit more interesting. Walking uphill isn't exactly fun, but it's different. It presents a challenge.

You can't verily read on a treadmill because you are bouncing up and down. You can't keep your eyes on the same sentence, and you usually end up with a headache. Basically, the only thing fun to do on a treadmill is watch television or movies. If you are verily into Tv or movies and are able to put your treadmill in front of a television, you can probably keep your treadmill workout from becoming too boring. Problems consist of commercials, the noise arrival from the machine, and again, the bouncing.

o rehearsal Bikes vs. Boredom

Exercise bikes are unique in that many of them come programmed with varied biking routines. You simulate separate courses that want you to sprint, pedal uphill, and accomplish at separate levels within one workout without having to keep pressing buttons and changing everything. You can even make your mind up random programs so you don't know what's coming, which verily keeps you on your toes. Some rehearsal bikes can even be plugged into televisions and video games to let you interactively pedal through optic courses.

On upright rehearsal bikes, you run into some of the same problems as treadmills as far as reading is concerned. Recumbent bikes, however, allow your hands to be free to hold a book or magazine, video game controller, or phone. Multi-tasking during an rehearsal bike workout keeps it from becoming boring and allows your workout to more verily fit into a busy schedule.

Defeating boredom to successfully keep up a long-term rehearsal habit is much easier with an rehearsal bike than a treadmill.

The Calorie Factor

In a study conducted by Nordic Track, young, healthy people used varied rehearsal machines and did cardio workouts. Although they felt they used the same intensity on all machines, they burned the most calories on treadmills and ski machines.

On average, most people burn about 750 calories per hour on a treadmill. The same people are likely to burn about 550 calories per hour on an rehearsal bike. So it's a no-brainer, right? You should get a treadmill because they burn more calories.

Well, not exactly. You can't get so caught up in which motor burns the most calories. You have to take a lot of other factors into consideration. How likely are you to retain a treadmill habit as opposed to an rehearsal bike routine?

Because rehearsal bikes are usually more fun than treadmills, you are much more likely to stick with it long-term. This means that even though you can burn more calories on a treadmill, you are also more likely to stop using it altogether.

You might also find it difficult to use it long adequate per workout session to get the full benefits. Most people find it easier to workout for 20 minutes on an rehearsal bike than 20 minutes on a treadmill. You have to think about that. If you are likely to only do 10 minutes on a treadmill but can verily do 20 minutes on an rehearsal bike, you will burn more calories per session on an rehearsal bike.

So just going strictly by the numbers, treadmills burn more calories. If you verily get bored or have tried and failed to stick with rehearsal routines in the past, you might want to consider burning less calories per hour in favor of a sustainable long-term rehearsal bike regimen.

Your Safety

The biggest variation in the middle of rehearsal bikes and treadmills is thorough protection to your body.

The first case of protection is the most basic. You can fall off of a treadmill. It's very difficult, however, to fall off of an rehearsal bike. In fact, you would probably have to try to fall when riding an rehearsal bike. While you might be mental you'd have to be pretty clumsy to fall while walking, it happens more than you'd think. people get complex with watching television or the beat of music. One wrong step and you can seriously injure yourself. It's also possible to spill water or sweat on the treadmill track, causing a protection hazard you might not notice until after you've slipped.

Another protection hazard is injury from the action itself. A treadmill puts quite a bit of stress on your joints, especially your knees and ankles. Even if you invest in a treadmill with some degree of shock absorption, when you finally get to a jogging or running point, you can put severe orthopedic stress on your body, even up to three times your body weight. people with existing conditions such as arthritis will find a treadmill painful at times due to this stress. Otherwise healthy individuals can retain injury and possible long-term damage over time.

Exercise bikes put much less stress on your joints. A properly positioned rehearsal bike supports your weight and still allows you to receive the benefits of a higher impact cardio workout. Upright bikes can sometimes stress your back in the way you have to bend to reach the handlebars. Recumbent rehearsal bikes, however, can verily improve existing back pain by forcing proper posture and giving retain as you exercise. On any rehearsal bike properly used, your knees and ankles are not stressed as they are on a treadmill.

The less you stress joints, the less likely you are to retain an injury during your workout. You are also less likely to be sore afterwards. Most importantly, a non-workout injury doesn't always have to halt your rehearsal habit on an rehearsal bike. If you hurt your back or neck, you will find the retain of a recumbent rehearsal bike will keep you from having to stop your rehearsal regimen altogether. Let's face it - if you have to stop, you are less likely to start again.

An rehearsal Bike is best for Your health than a Treadmill

As you can see, both pieces of home fitness equipment have advantages. While the treadmill continues to be the most popular piece of home gym equipment, most people are more likely to faithfully use an rehearsal bike. This means you're more likely to have to dust a treadmill until it gets the garage sale sticker.

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What is the Best rehearsal For Weight Loss?

It is a base misconception that aerobic rehearsal tones and firms muscles. Absolutely it accomplishes very puny toning and firming. Resistance rehearsal (weight training) is where real toning and firming of muscles occurs.

Doing both aerobics and weight training is the optimal way to lose more fat and gain more muscle. If you are trying to lose weight, studies show that weight loss increases by 56 percent with aerobic and impel exercises combined.

Muscle may weigh more, but when you increase your muscle composition, the body is able to burn more fat, even when you are resting, because your metabolism is higher. A pound of muscle will use 350 to 500 calories per week to survive, while a pound of fat only needs about 14 calories per week. New studies have shown that building muscle helps your body fight disease better, too.

Strength training benefits everyone, no matter what age or sex, and is becoming recognized as an important component of fitness. Research is indicating that the muscle loss found in elderly habitancy doesn't come from age, but lack of activity. Even a young man who doesn't get sufficient rehearsal can lose muscle mass and strength. impel training, such as lifting weights or performing weight-resistance exercises, as puny as twice a week can help contend or increase muscle mass.

Strength training attractive any sets of complicated repetitions using moderate weights will not supervene in huge muscles. Instead it builds bone mass and increases the metabolism, as well as toning and firming the muscles, giving a leaner look.

It is very important to do both aerobics and impel exercises. The aerobic exercises help your heart and lungs get stronger and help your body utilize oxygen more efficiently, which in turn helps with impel training and wide fitness. The impel rehearsal helps create muscle, sell out body fat and contend bone mass.

Aerobic rehearsal is a type of rehearsal that elevates the heart rate and breathing for a continuous sustained period. This overloads the heart and lungs and causes them to work harder than at rest.

There are many options to select from today. Bicycling, aerobic dance, swimming, walking, and stepping are all examples of aerobic exercise. Which ones to chose depends on your corporal condition, your history, your interests and your goals. Many experts believe it is good to alternate in the middle of 2 or more types, to get a good workout.

There are two main types of aerobics- high impact and low impact. It is good to alternate in the middle of high impact aerobics (which are harder on the body and may cause more damage) and low impact aerobics, such as walking and swimming. This is called cross-training, and helps sell out the chance or injury and overuse of clear muscles.

You will want to perform aerobic exercises at least 20 minutes a day for at least 3 to 4 days a week. If you are trying to lose body fat, or your corporal condition is very good, then you may want to work longer at it. Try exercising up to 40 to 60 minutes 5 to 6 days a week.

Remember there is no real need to go overboard. Moderate intensity is almost all the time better, and is more enjoyable. Low to moderate intensity is an especially good idea when starting out after a layoff or rescue from illness or injury, or if you are significantly overweight.

Warm-up and cool down is important to sell out discomfort and the chance of injury. Warm up by starting slow and slowly build up to your top speed. Then slow down again at the end of your workout.

The whole idea behind aerobic rehearsal is to get up and get moving! Find something you enjoy doing that keeps your heart rate elevated for a continuous time period and get attractive to a healthier life.

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What is the best rehearsal to burn fat? Any rehearsal that gets your heart rate into your targeted heart range. If you want to lose weight, you need to rehearsal hard enough to increase your pulse rate enough to burn fat more efficiently.

The exercises that get your heart rate into your targeted heart range will increase your metabolism and that's what burns fat. So if you find the best rehearsal to burn fat you'll lose weight.

Losing weight has more condition benefits other than just development you look better. By losing 10-15% of your body weight you can sacrifice your risk of heart attack, sacrifice your cholesterol level, and get healthier overall. So how do you start?

Your first hurdle that you will need to overcome is commitment. If you want to lose weight, then you have to commit to a good cardio workout routine.

This means that you will have to rehearsal at least three to four times a week for 30 minutes to 1 hour. If you commit to one month of regular exercise, you will find that at the end of that month you will have more energy, be in a best mood and you will probably have lost a few pounds. Commitment is one of the keys to finding the best rehearsal to burn fat.

Mix it up. Keep your rehearsal routine consuming and vary it so you will keep interest in your workout routine. finding an rehearsal that burns fat is not that difficult.

Any rehearsal can burn fat if you get your heart rate in the targeted zone. This can include running, walking, hiking, playing basketball, spinning, interval training, or whatever else that you can think of.

Make it fun and you will enjoy it and have a much best opening of sticking to it. Changing your routine nearby will help you to stay concerned and committed. Make sure that you work your whole body for maximum results.

A full body rehearsal workout can include adding some weight training into your workout. If you enjoy walking and jogging, then you could add some weight training for your arms and shoulders to make it more of a full body workout.

Or you could alternate running and jogging days with weight training days. Alternating rehearsal is a great way to ensure that you work your whole body.

If you can find a few exercises that you enjoy doing, then you can alternate them to make a workout routine that you will love. Think about what you enjoy doing and then work to create the best rehearsal to burn fat for you.

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Want a Flat Stomach? - Here's the Best exercise

Fun or Fitness

The best exercise for the stomach is probably not the one you're mental of. It's not the customary sit-up or ab crunch. It's not even ab related.

So before you go out and buy the Gut Buster 2000, you should know that the best exercise you can do for your stomach won't cost you a red cent.

All you need are your two feet because the exercise that I'm talking about is none other than walking or jogging.

If you've found that your stomach is flabbier than you'd prefer it to be, it's likely there are other parts of your body that need firming up as well.

Your body cannot just eliminate fat in one area. So if you are trying to crunch your way to a flatter stomach without exercising the rest of your body, you'll never see results.

To achieve a flat stomach, your entire body has to get leaner. Read that sentence again.

Start by doing cardio exercises to get your heart rate up and improve your metabolism. A good fast-paced walk three times per week is a great way to achieve this. Not only does this burn calories, but it's good for your heart.

Did you know that a good, consistent cardio workout can increase your metabolism by up to 24 hours? Yep, it's true!

A Quick exercise for Your Metabolism

Below is a sample workout that you can do to help give your metabolism a quick boost. It will help your body burn fat more efficiently if performed regularly.

1) achieve 30 seconds of hard exercise (i.e. Run in place as fast as you can)

2) achieve one little of moderate exercise (i.e. A casual jog or brisk walk).

3) Repeat this process 10 times.

4) Cool down for 3-5 minutes

Remember...

In expanding to a wholesome diet, walking and/or jogging is one of the best stomach exercises you can achieve because it raises your metabolism enough to burn excess fat all over your body.

Total body fitness is the key to a flat stomach, not just spot toning one area. Why not kick-start your fitness program with a nice, fast-paced walk 3-4 times per week? Your stomach and the rest of your body will say, "Thank you." :)

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Five Kinds Of exercise That Help Bring On Labor

Exercise is oftentimes recommended as a natural method to induce labor. Practice is especially helpful in getting your baby to descend, and in encouraging him or her to engage better. There are at least five types of Practice you could do when your gravidity is full term, to encourage your baby to get born.

Walking as a method for natural labor induction

Walking keeps you upright and helps your baby to descend. This exerts downward pressure on the cervix, taking you closer to cervical effacement and dilation. The pressure your baby's head places on your cervix also increases local issue of oxytocin, which in turn brings on labor.

In increasing to helping your baby to get into the right position, walking is also good for you. Walking is excellent cardio-vascular training, and can be done by most people; besides it doesn't need a gym or any special equipment. Walking improves blood circulation, respiration, as well as muscle tone. It keeps you fit to cope with the onset of labor, and be ready to welcome the newborn.

If you can, walk in the mornings when the air is fresher and less polluted. Wear comfortable shoes and also carry a big umbrella. It's good to have one, in case you want to lean on something to ease any strain on your back. And of course, it's beneficial if it gets too sunny, or starts to rain.

Does climbing stairs de facto help to start labor?

It's often said that in hospitals midwives ask you to walk upstairs and down, in order to get the early stage of labor to go faster.

Climbing stairs has the same supervene that walking does. It helps your baby to engage better, your cervix to dilate, and also increases the oxytocin level in the cervical area. Additionally, lifting your legs, one after the other, in order to move on to the next step opens up your pelvis. This makes more room for your baby and helps in bringing on labor. The little swinging motion and small accelerated movements while going up, and the little bumps while stepping down, all help your baby to position himself or herself better for the labor.

Remember, it is prominent that you don't exhaust yourself climbing stairs, trying to get faster into labor. You should know your own limits, and must listen to your body signals.

How about swimming in order to bring on labor?

Swimming is other excellent Practice that helps bring on labor. The breaststroke especially is said to have this effect.

Remember to wear goggles and supervene proper swimming techniques. If you keep your head above the water all the time while swimming, your spine will curve unnaturally. This is likely to strain your back, which is already coping with the extra weight of your belly.

If you don't know the right techniques, don't let that stop you! If you can swim a little bit, it becomes surprisingly easy to learn the proper technique for swimming breaststroke. Touch a swimming teacher for a lesson.

Immersing your body in water, when you are heavily pregnant, is truly a joyous experience. The water supports your body and takes off weight from your feet and joints. If you are suffering from swollen feet at the end of your pregnancy, the little pressure of water will ease this common question comfortably.

It is de facto worth going to the pool or to the beach to enjoy the benefits of water and of swimming, to help bring on your labor and to get relief from swollen feet!

Does squatting help in beginning labor faster?

Squatting opens your pelvis and makes labor easier, because it helps your baby to move down the birth canal and also creates more room for him or her to be born. Squatting can help you to get to labor faster, in case it doesn't start because the baby is too high.

The squatting position helps your baby to descend and engage into your pelvis. After your baby has engaged well, it's less probable that she or he will be able to turn anymore. This means that you should squat only when your baby is in the right position for birth. This position is called the former position in which the baby is head down and facing your back. If your baby is in a posterior position -- back against your back -- or in the breech position head up, it's prominent not to encourage him or her to descend. Your baby has to turn into the optimal, former birth position before you do any squatting.

Swinging -- could Practice for natural labor induction be more convenient?

Using a swing results in a small G-force that encourages your baby to descend. To try this type of physical Practice in beginning your labor, find a safe swing in which you can be stably seated.

All these exercises can be the last bit of natural encouragement your full term baby needs to be born. It's all the time good to exercise. It's never too late, and even a little of physical Practice goes a long way, and is an correction on doing nothing at all. Practice helps your labor to start and also keeps you fit. When you are physically in good condition, you will feel great and are able to resist stress and illnesses much better. So, go for a walk around your block, or to the nearest park to use a swing!

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The "Best" freezing Shoulder practice

The most frustrating question I encounter when treating a inpatient with icy shoulder is apathy. When the inpatient arrives for their first therapy session they are ordinarily in desperation mode because of the sleepless nights they have encountered over the past 6 months due to shoulder stiffness and pain. They are willing to do just about anyone short of cutting off their arm to get rid of the pain and return function... At least that's what they say to my face during this all prominent first visit. "What's the best icy shoulder exercise?" is ordinarily one of the first questions I get, and the patient's apathetic expressions begins when I begin explaining that icy shoulder rehabilitation consists of a aggregate of rehearsal and rest, performed in many but brief sessions throughout the day. "Do you think going to a chiropractor would help me more?" has been another query on more than one occasion. "Not necessarily, sir" is the reply followed by "their are many techniques to treating your stiff shoulder, most of which are pretty good, but the prominent thing is that you are somewhere taking action".

Now I'm not trying to sound like a "self-help" guru, but taking daily operation is the absolute crucial first step person with icy shoulder can do to help speed recovery. Despite favorite belief, just resting the shoulder only makes it more stiff and painful when you have to move it.

Now the next most prominent step is to avoid manufacture it worse. Now as I just wrote the old line, I can practically here the sarcasm laden reply of thousands of web surfers as they say "ya think?" any way this is not as obviously simple as it seems. You see, in the world of injuries and recovery, my wife is known as a "tester". If she happens to have an injury such as a painful shoulder, neck, etc... Then everyday, no, any times a day she "tests" that injury to see if it still hurts. For instance if reaching overhead pinches or hurts her shoulder, she will repeat this movement throughout the day to see if "it's getting any better". The point of all of this is to emphasize that if you happen to be a type "A" personality, then bulling your way straight through the day using your painful shoulder is not the answer.

This is not to say that you will not feel pain throughout the day during specific icy shoulder exercise, because you assuredly will. The prominent plan here is to comprehend the distinction between "damaging" pain and "non-damaging" pain. Now I can go into a whole section on the distinction between the two (which is out of the scope of this article), but basically "damaging" pain is pain you feel when, obviously, damage is being done to soft tissue, ligament, or bone. Damaging pain is often described with words such as "sharp", "tearing", "nerve pain", and "shooting". Most habitancy automatically stop when encountering damaging pain (although some low-pain-threshold habitancy will push straight through damaging pain).

By contrast, non-damaging pain is is pain felt due to shortened muscles, ligaments, soft tissue, connective tissue, or tendons and is often described with words such as "achy", "dull", "pulling", and "pressure". indubitably there are many more words to impart these two types of pain, but these are the ones I have encountered over thousands of inpatient visits over the years. The point of all of this is that if you do rehearsal and do not push straight through non-damaging pain with icy shoulder exercise, you Will Not enhance your chances of recovery. A trained physical therapist can help give you the best aggregate of icy shoulder rehearsal to maximize your recovery.

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Golf Fitness Exercises For Women Golfers

Fun or Fitness

Golf fitness exercises can be beneficial for the woman golfer in terms of enhancing the foundation of the swing, rotation in the backswing, speed development in the downswing, and a consistent desist position. Learn how golf fitness exercises can advantage the woman golfer. Lowering scores and production the game more enjoyable.

It is well known in pro golf how integral golf fitness exercises are for success at the highest levels. Men on the Pga Tour and women on the Lpga Tour understand the benefits of golf fitness exercises in achieving success. Outside the circles of pro players many questions exist about golf fitness exercises. Questions such as; what are the best exercises to improve golf fitness levels, are flexibility exercises and stretches better than other forms of golf fitness exercises, and what are the benefits of golf fitness exercises for the woman golfer?

These and many questions surround the topic of golf fitness. This record is to furnish some answers for you on the topic of golf fitness exercises for woman. It has been well documented in magazines and television how Lpga women such as Annika Sorenstam utilize fitness programs to advantage their play on the course. Is there a dissimilarity between the Lpga player and the amateur woman in relation to golf fitness training? The rejoinder is no. Yes, the women on the Lpga Tour are the best women golfers in the world, but the physiology of the Lpga player and amateur are the same. The skeletal, muscular, and neural systems are the same. The pro player has the same estimate of muscles in their bodies as the amateur. The woman's pro player has the same skeletal structure as the female amateur, and nervous principles as well. Granted the Lpga player has more refined and productive swing mechanics, but the body is the same.

As a result of the body being the same, the principles and structure of a golf fitness agenda for any woman is similar. Before discussing the specifics of a agenda for women it is vital to understand a few foremost principles. The first principle to understand about a fitness agenda is sports specific. Sports specific is a term describing the type of training utilized in a golf fitness program. Sport specific training simply states the agenda utilized by the woman athlete is geared towards enhancing them in their chosen sport.

A second principle closely linked to sports specific training is cross specificity training. Cross specificity training is the utilization of exercises to originate the woman golfer in the positions, movements, and actions incorporated in the golf swing. The goal of cross specificity training is a change of training result to the field of competition. simply stated, a change of training result is the potential of exercises utilized to train the female golfer having a direct advantage on their doing on the course.

For example, golf flexibility exercises will endeavor to improve the flexibility within the player. As the player improves their flexibility parameters in relation to the swing. She may be able to create a bigger shoulder turn, which may growth the distance of her drives. This advantage is an example of a change of training result onto the golf course. In summary, the three principles that assist in the development of a golf fitness agenda for women are; sports specific, cross specificity training, and change of training effect. Many further principles exist that are used as guidelines in the development of a fitness program, but these are three vital ones.

Outside of the guidelines governing the development of a golf fitness agenda for woman. specific physical components within the body are needed within the body to execute the golf swing correctly. Remember, it is the body performing the biomechanics of the swing. In order for the swing to be executed correctly and efficiently definite levels of flexibility, balance, strength, endurance, and power are required. These are the actual physical components within the golfer a fitness agenda looks to originate and improve in relation to the golf swing.

The swing requires the body to move through a long range of petition for an productive movement to occur. Much of this is contingent upon the potential of the core to coil and uncoil during the swing. In order for these two biomechanical actions to occur efficiently, the development of permissible flexibility in the core is necessary.

We utilize flexibility exercises that are cross-specific to the movements in the swing to originate flexibility. The majority of these flexibility exercises are rotational and dynamic.

The swing is a dynamic movement, indicating that the body is in constant motion. It is crucial to originate a range of petition in a dynamic rather than a static (not moving) method. The goal of these exercises is to create a range of petition in the core for the golf swing. Flexibility is the first physical component requiring development within the woman golfer.

One needs to maintain, dynamically, a garage body throughout the whole swing. We have all hit balls at the range and know what happens when we do not stay balanced during the swing. enhancing the balance and stabilization capabilities of the core translates into a better golf swing. better balance equals a better Swing. Even subtle movements are consistency killers; thus we need to originate and vocalize balance for a consistent swing.

Balance is linked to the efficiency of the nervous principles and compel of the muscular principles working together. The development of greater balance in the core and swing is the result of two types of specific exercise. The first challenges the nervous principles creating greater efficiency. The second are exercises that create increased compel in the core. The combination of these two types of exercises permit for the body to vocalize posture, promote productive weight transfer, and create power in the swing. The result is a more consistent, accurate, and grand swing. This is the second component included with a golf fitness program.

Remember that the golf swing is a repetitive movement. The mechanics of the swing repeat with each stroke. This process can be repeated hundreds of times in a round of golf. Ever go to the range and hit two buckets of balls? At some point the body starts to tire, and shots scatter.

Proper durableness training enables us to repeat a sound swing. We yield this through a series of exercises developing durableness in the whole body. This nets us a consistent swing through eighteen holes. Expanding durableness leads to lower scores. This is the third physical component of the golf fitness agenda for women.

Club head speed is a function of power. The more power generated by the body, the greater speed at which a club head impacts the ball. More power to the ball equals longer drives. Developing higher levels of power within the muscular principles of the body is achieved through the implementation of power exercises. These types of rehearsal assist in creating higher power outputs of the muscles complex in the golf swing. Power training is the final component found in a golf fitness agenda for women.

In summary a golf fitness agenda for the Lpga or amateur woman golfer is relatively the same. Golf exercises for the woman golfer are sports specific. The exercises are cross-specific to the movements, positions, and requirements of the swing. The exercises within a woman's golf fitness agenda induce a change of training result onto the course. The swing requires definite levels of flexibility, balance, strength, endurance, and power to execute correctly. A golf fitness agenda for women will look to improve these physical components of the body. The end result is an improved swing equating to lower scores and more enjoyment on the course.

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8 Key Training principles For Fitness and Sports Training

Fun or Fitness

The 8 Training system are research-based guidelines that can help you accelerate your training enlarge and optimize your results. Knowing how to apply these system gives you an educated basis on which you can make informed decisions about designing your fitness or sports training program. The system can also help you rate the merits of fitness tool and personal training services.

All of the system complement each other. For best results, they should be applied in concert throughout every phase of training.

1. Principle of Specificity suggests that your body will make adjustments agreeing to the type of training you achieve and in the very same muscles that you exercise. How you train determines what you get.

This principle guides you in designing your fitness training program. If your goal is to enhance your widespread level of fitness, you would devise a well-rounded agenda that builds both durability and widespread body strength. If you want to build the size of your biceps, you would growth weight loads on bicep curls and linked exercises.

2. The Principle of Overload implies that you must continually growth training loads as your body adapts over time. Because your body builds and adjusts to your existing training regimen, you must slowly and systematically growth your work load for continued improvement.

A generally acceptable guideline for weight training is to growth resistance not more than 10% per week. You can also use percentages of your maximum or estimated maximum level of performance and work out within a target training zone of about 60-85% of maximum. As your maximum performance improves, your training loads will increase, as well.

3. The Principle of salvage assets that you must get enough rest between workouts in order to recuperate. How much rest you need depends upon your training program, level of fitness, diet, and other factors.

Generally, if you achieve a total body weight workout three days per week, rest at least 48 hours between sessions. You can achieve cardio more frequently and on successive days of the week.

Over time, too limited salvage can follow in signs of overtraining. Excessively long periods of salvage time can follow in a detraining effect.

4. The Principle of Reversibility refers to the loss of fitness that results after you stop training. In time, you will revert back to your pre-training condition. The biological principle of use and disuse underlies this principle. Simply stated, If you don't use it, you lose it.

While enough salvage time is essential, taking long breaks results in detraining effects that may be noticeable within a few weeks. Principal levels of fitness are lost over longer periods. Only about 10% of vigor is lost 8 weeks after training stops, but 30-40% of durability is lost in the same time period.

The Principle of Reversibility does not apply to skills. The effects of stopping institution of motor skills, such as weight training exercises and sport skills, are very different. Coordination appears to store in long-term motor memory and remains nearly perfect for decades. A skill once learned is never forgotten.

5. The Principle of disagreement implies that you should consistently convert aspects of your workouts. Training variations should always occur within ranges that are aligned with your training directions and goals. Varying exercises, sets, reps, intensity, volume, and duration, for example, prevents boredom and promotes more consistent correction over time. A well-planned training agenda set up in phases offers built-in collection to workouts, and also prevents overtraining.

6. The Principle of exchange suggests that workout activities can enhance the performance of other skills with coarse elements, such as sport skills, work tasks, or other exercises. For example, performing explosive squats can enhance the vertical jump due to their coarse movement qualities. But dead lifting would not exchange well to marathon swimming due to their very dissimilar movement qualities.

7. The Principle of Individualization suggests that fitness training programs should be adjusted for personal differences, such as abilities, skills, gender, experience, motivation, past injuries, and corporeal condition. While general system and best practices are good guides, each person's unique qualities must be part of the rehearsal equation. There is no one size fits all training program.

8. The Principle of equilibrium is a broad thought that operates at dissimilar levels of salutary living. It suggests that you must avow the right mix of exercise, diet, and salutary behaviors. Falling out of equilibrium may cause a collection of conditions (e.g., anemia, obesity) that influence condition and fitness. In short, it suggests all things in moderation.

If you go to extremes to lose weight or build fitness too quickly, your body will soon respond. You could sense symptoms of overtraining until you achieve a salutary training equilibrium that works for you.

For fitness training, equilibrium also applies to muscles. If opposing muscles (e.g., hamstrings and quadriceps in the upper legs) are not strengthened in the right proportions, injuries can result. Muscle imbalances also contribute to tendinitis and postural deviations.

Keep these 8 Training system in mind as you develop and carry out your fitness training program. They can help you make wise rehearsal decisions so you can achieve your goals more speedily with less wasted effort.

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Fun or Fitness

In order to properly establish a fitness schedule we must first understand the five components of health-related fitness. These are:

1: Cardio respiratory endurance - the body's quality to deliver oxygen and nutrients to tissues and organs and the quality to use them over sustained periods of time. This component is visible during long-distance running or swimming.

2: Muscular force - the quality of your muscles to exert force. This component is visible when lifting or inviting heavy objects such as doing a weightlifting workout.

3: Muscular endurance - the quality of your muscles to exert force or to achieve repetitive movements over continued periods of time. This component can be tested by doing sit ups or push-ups

4: Flexibility - the quality to move our joints and muscles through their full range of motion. This can be seen when doing stretches or splits.

5: Body compound - this refers to the ratio of lean muscle to fats in the body. A good fitness schedule should include each of these five components of health-related fitness. You should begin each workout session with 5 to 10 minutes of stretching and low intensity warm-ups. Cardio respiratory endurance can be improved by doing at least 20 minutes per session of aerobic activity. This can be in the form of jogging, bicycling, brisk walking, rowing, swimming or playing tennis or racquetball. Lifting weights either free weights or force machines will help you improve your muscular strength. Muscular endurance can be improved by doing push-ups sit ups or pull ups. Flexibility can be improved by doing 10 minutes of stretching exercises a combine times per week.

By along with each of the first four components in your fitness schedule you will improve the fifth component by addition the amount of lean muscle in your body and reducing the amount of fats.

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Gym Logos - Fitness Club and Personal educator Logo institute Ideas

Fun or Fitness

It is leading that you have a good insight of your target shop before you set out to get a logo design. Once you understand your shop you can then order a form that will request for retrial directly to them.

In the following narrative we take a closer look at fitness logos and we offer ideas on getting an productive form for your firm if you own a gym, fitness club or personal trainer business.

Projecting the Right Image

The fitness firm is all about the human body and how individuals strive for condition and perfection. In the fitness firm you will typically want to push either the 'health and fitness' message or the 'strength and muscle' message.

There are many other niche markets in the gym firm these days though and depending on where you are located it may pay to go after one of these niches. The flavor of your logo should provide a hint as to either you are a gym that targets serious, young body builders or either you are a gym for those of all ages looking for casual light workouts and activities.

But there are other things that make one gym dissimilar from another. If you have a unique selling proposition then you may want to emphasize this in your name or logo somehow. Are you open 24 hours? Do you have a membership plan that is exceptional?

Common Gym Logo Images

The most common image for a gym or fitness town to feature on their logo is one of the human body. The form can be either masculine and muscular or a slim, feminine shape depending on the message that you want to convey.

We looked over a large variety of fitness firm logos and noticed other common themes too. Practice equipment such as barbells, dumbbells and treadmills can work well. A fastener such as a heart could emphasize the condition benefits of regular workouts.

Movement is a common theme in fitness logos and the images of people and other objects used on many designs are made to look like they are in a state of movement.

Color Choice

When it comes to option of color, anyone can work well. Color combination's that are vibrant and consuming are common in this commerce although conservative colors can also suit some types of gym or fitness club better.

Bear in mind that logos are regularly more productive when they are easy in design. Using immoderate color can make a logo unnecessarily cluttered so the best designers will regularly stick to only two or three colors. This can also make for a more versatile image, especially when it comes to printing.

Font Selection

Your designer should provide you with concepts that show a variety of font or lettering styles. The right font can also help to reinforce the message that you want to get over in your logo.

One thing that we noticed with fitness and gym logos is that they often use fonts that slope forwards, implying movement, enlarge or speed.

Working With a Designer

There are many online institution logo fellowships that can put together a form that is tailor made for your firm specifically. Most of them feature portfolios of their old work on their websites so you can look through and see how they have tackled gym and fitness logos for other clients.

Once you have chosen a form firm to work with you will have to perfect a briefing form that sets out your requirements for the project. Be sure to give them as much facts as inherent about your business, your target shop and your competitors. They can then form something that accurately represents your business.

Refer them to some examples of gym logos that you like or dislike so that they have some idea what you are looking for.

Many firm owners hesitate to spend a few hundred dollars on a pro design. However, when you think that a logo will be serving you over a duration of many years it is easier to comprehend the value. A great logo will likely offer you a best return on speculation than any other component of your marketing plan.

Get you gym or fitness town off to a good start with a great looking logo design.

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Fitness Gym

Fun or Fitness

Fitness gyms are a great addition to your work-out regimen. A fitness gym is a great way to keep in shape while using some of the best, cutting-edge tool on the shop today, and lots of fitness gyms will offer packages and membership deals designed for busy people.

Licensed trainers are ready for individualized workouts and some fitness gyms have masseuses on hand. Home Work-Out Too often, many habitancy sign onto a compact at their local fitness gym and realize they have just signed their life away for a year. However, some habitancy like the setting of a fitness gym with all of the newest practice tool and classes.

The trick here is to find that fitness gym that caters to the goals you are trying to reach. For example, there are some fitness gyms that are same gender, and there are some that have trained clinical physicians working there. Some fitness gyms have more of an emphasis on classes, while there are some that focus more on weight lifting.

The best choice is to nothing else but test out each fitness gym for a session or two, and ask the other members what they like best about the gym. See if you can sign up on a month to month basis instead of a contract, so that you are not paying an arm and leg to your fitness gym.Whatever your choice may be there is more opportunity these days than ever before for anyone to have the condition benefits of a fitness gym whenever that may be at home or at a club.

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Fun or Fitness

I'm sure everybody has heard the old saying, "Failure is not an option". Usually it involves some type of spy or forces activity movie where the hero has declared that the characters must win at all cost. In life, especially in the area of fitness, however, failure is an option. That is you do have a choice to give up or keep going from wherever you find yourself in your journey to health and fitness.

Failure occurs the moment you quit trying to ensue whether it's fitness, business, sports, or whatever in life a someone might strive to accomplish a certain goal. Quitting any goal removes all hope that you will ever accomplish that goal. As long as you keep challenging forward toward a goal no matter what the odds are against you, you reserve the hope of success.

Take away hope, and you take away a person's will and opportunity at happiness. The hope or promise of something good makes today all the more enjoyable. Don't get discouraged if you try and fail to lose weight, build muscle, ran that mile faster, or whatever your goal is. As long as you get up every morning with that goal still in your heart and mind, and you keep putting one foot in front of the other toward that goal you haven't failed yet. The quitter is the only one who we can say has truly failed. The someone that chooses to stop trying, chooses to accept failure.

Considering how vital hope is to the individual, it's important to make smaller short term goals to go along with long term goals. Finding success at any level does wonders to motivate and keep us going toward our more long term difficult goals down the line, and it's much easier to reach those small steps than the ones much farther away.

Proverbs 13:12 Kjv
Hope deferred maketh the heart sick: but when the desire cometh, it is a tree of life.

While fitness takes a lot of decree and measurement sometimes, don't make it out as an all out war all the time. Having a warrior's mentality toward fitness isn't necessarily a bad thing, but for the sake of not getting burned out, try to keep it fun along the way.

Switch out to distinct exercise programs from time to time to keep things fresh even if they don't necessarily directly assess with your definite fitness goals. Having a wide collection of exercises and fun things to do make it a lot easier to be fit overall. There's a million things a someone can do to live a fit life and have fun at the same time. Go walking, bike riding, swimming, play sports, toss a Frisbee, play with your dog, chase the kids, mow the lawn, garden, run, lift weights, chop wood, etc.

Just whatever you do, don't stop. The same thing goes for eating right. If you jump off the wagon and eat ice cream one day, that's no big deal. Just start again the next day, or the very next meal, eating healthy again. Besides, occasionally eating something fattening is fine, but just as I recommend in my book, common Sense Biblical coming to health and Fitness, don't bring unhealthy things home. Make drinking a coke, or eating ice cream something you do only on a extra occasion. Junk food you take home Usually comes in larger quantities, and, once you have it opened, the temptation to keep eating it will be too great. A serving or two once a week, is one thing, but all day, and part of the next is way too much.

Still even if you mess up a whole day, or even a week don't quit, just get started again. As I've said before, the best way to eat right is not bring junk food home period. Make home a junk food free zone.

In the end, failure is never final, and not even a reality until or unless you allow it to be. As long as you purpose in your heart to keep trying, and mean it, then failure is truly not an option.

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Fun or Fitness

Boot Camp training has become very favorite all over the world and if you too have adopted the schedule as your quick fix method to lose weight, you need to understand a few things. Boot Camp training will as a matter of fact help you lose weight fast and will keep you fit as well. However it needs to be taken up as a way of life if you want to see results that last a lifetime.

An ideal weight loss plan consists of two basic elements: diet and exercise. And if you have chalked out a plan that is a perfect mixture of the two you will accomplish your desired results of weight loss in a matter of a few weeks if you follow the plan sincerely. However you must understand that the occasion you stop adhering to the plan that you have devised to lose weight and start binging on treats that you resisted during your weight loss phase, you will be walking on the path to destroy all the endeavor you have put in to lose those pounds.

The circuits in a boot camp schedule are designed to give you a whole body workout and keep your mind and body active throughout the day. Slowly but as a matter of fact you will start finding results and will be added motivated to accomplish your goal. However just working out for a short period and then giving up is not advisable.

You must understand that when you take up any kind of exercise, especially something as hard core as boot camp training, your body will start adjusting to the amount of stress it can take. It will internally become stronger, you levels of durableness will growth and you will accomplish a new rhythm. If you stop after you have achieved your goal and think that the amount of endeavor you have put in is adequate for a lifetime, you are most sadly mistaken.

In order to see long continuing results, you will have to make the practice schedule a part of your lifestyle. Since there is a sense of crisis when you start the program, you may have to rough it out a bit. However, you could speak to your educator and invite him to slow the pace down if you think the level is too high to cope on a daily basis.

It is very needful to workout with a boot camp educator who understands what you need and can tailor make circuits that not only suit your goal but also your mindset. Weight loss may be your immediate goal, but more importantly what should concern you is remaining fit and healthy for a lifetime.

The only way to accomplish a fit and healthy lifestyle is by following a disciplined coming through diet and exercise. It is also needful to note that one must not over do it as it could be harmful to one's system. The right diet and the right kind of practice schedule need master supervision. So do ensure you consult a nutritionist and a bootcamp educator before you draft a health and fitness plan for yourself.

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Fun or Fitness

What is corporeal health and fitness? Before you know how to attain this you have to first determine what it means to you. It's my thought corporeal wellbeing is possessing enough vigor to live your life free without needing to stress about being unwell, sore or naturally feeling too sluggish to do anything. Be assured that even skinny or quarterly sized folks can be very unhealthy. A great metabolism doesn't make you a salutary person.

Motivation. This might be the most difficult thing to overcome with regards to becoming or remaining healthy. Men and women are oftentimes over weight or lethargic because they just can't get motivated to get out there and do the exercising they are aware they should. So how do you get motivated?

There are a few uncomplicated ways to get motivated to workout. First of all you can workout with a good friend, spouse or even your kids. This coming is very effective as even on days when you don't feel like exercising they are able to supply you with that tiny push you need to just do it anyhow. And there will be days like that, believe me.

Secondly you could attempt some uncomplicated subconscious triggers to help you get motivated and remain motivated. Finding at oneself in the mirror every day to remind oneself the infer why you're exercising can be effective. Just take a look at your self and photo what your body may be like when you've reached your corporeal health and fitness goal. And while you're standing in front of the mirror speak to yourself. Say "I will go for that walk tomorrow." 10 times to yourself. Even when you don't believe it. It is an established recipe of motivation, utilized by some of the worlds most prosperous businessmen and women.
Exercise to improve your corporeal health.

Exercising is the key. Cardiovascular rehearsal is positively the most effective way to stay in good shape. Walking for 15-30 minutes each day is a good recipe to raise the wide levels of vigor each day. So if you're only beginning out take a gallivant around your block, if that is too far walk to the angle and back again once or twice. Should you get bored speedily you could just walk for 15 minutes in a direction then convert and walk back home. By doing this you can witness new streets and keep the walk interesting. Or if you go shopping a lot walk down every agency even if you don't need something there.

Some other great exercises for normal corporeal health and fitness comprise cycling, running, swimming, martial arts, dancing (zumba). Sports like Squash or Badminton are good also. These will supply you with a quick paced hour or two per week of intense workout, that with time will build up your durability and core level of fitness.
Physical health and the food you eat.

And lastly diet is important. The less 'bad' food you consume the simpler it's going to be to declare a good corporeal health standard. Try changing out your white bread for wholemeal. convert your eating habits. Eat only until you're full and place the rest inside the refrigerator for a snack. Try eating five times a day, this has been proven to trigger your metabolism and help with the digestion of food. You might also try including more fruits and vegetables in your diet.

As usual a good diet and quarterly rehearsal is the key to good health. Life is waiting for you to live it and good corporeal health and fitness will make sure you can for years to come.

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corporal Fitness And wholesome Eating - A simple Plan For Surfing Success

Fun or Fitness

Physical fitness is a must for good surfing. How do you get in shape and get ready yourself for the surfing season? How do you stay in shape to be ready when the next good swell arrives? What are the ingredients for you to be physically fit? In this article, I will lay out a plan that will be favorable for the majority of the surfers. Bodily fitness should be incorporated in your surfer's lifestyle.

For the majority of surfers, your surfing is dinky to weekends and for most of you, the surfing season, which is usually spring, summer, and the autumn time of the year. Some of you who are deeply occupied with work and raising a young family will only surf when you are on vacation or at most once a week or every other week. Many of you live a long way from your surf spots, which makes it very difficult for you to get in the water.

The important thing is for you to be in good Bodily condition to paddle and surf when the occasion arises. Once you have the permissible surfboard type and surfing accessories, you need to be in decent shape so that when you get in the water you have sufficient vigor to paddle out into the break and get a good wave count. If you are exhausted from the first paddle out and are not able to keep paddling out through the surf after each wave, you are going to have a terrible session. What a bummer.

How do you get ready for surfing if you are a weekend or vacation surfer? You stay in the gym with a good workout regimen, you do cardiovascular exercise and you learn to eat properly.

What is a good workout for surfing? I believe that every muscle group should be worked out each week. The muscle groups are the chest, shoulders, back, legs, arms and core. Your workout regimen will depend on the time you have available. If you can spend an hour in the gym 5 days a week, you can do a separate muscle group each day. If you can make it only 3 days a week, you will have to double up on the muscle groups while each workout.

Some of you can only go to the gym one or two days a week. What do you do? Well, you are going to have to supplement your workouts in the gym with exercises and or workouts at home or in your office. The main thing is to "just do it" as Nike says.

I would recommend that when you initially start working out with weights that you hire a professional trainer if you can afford to do so. If you cannot afford a trainer, workout with a friend who is well-known with weight training or go online and study workouts for the separate muscle groups. One very important thing to remember is to start out with very light weights and do a lot of repetitions. You are not doing this to be a body builder. You are working out to get and declare all parts of your body in good Bodily condition. You want to build muscle tone and not muscle mass.

Working out at home or in your office can be very effective also. You can do pushups, abdominal crunches, leg squats and all kinds of exercises with bungees. You can also practice pop-ups where you lay flat on your stomach and with your arms you pop-up to your feet and take a surfers stance in one motion. It is very important for you to get your shoulders, back, legs and core muscles in good shape. In addition, you should also take fast walks or even running while your work breaks, that is, if there is a shower facility available. You need to build up your wind by doing cardiovascular exercising because paddling your surfboard requires lung capacity and endurance.

Eating properly is also other key to good Bodily conditioning, good condition and good surfing. Not eating properly will effect in whether being overweight or being too skinny and underweight and weak. If you do not eat properly, your body will not be strong and you will not have the durability needful for surfing.

Here is a sample menu of daily permissible eating:

General Menu Suggestion: (See special note below)

Start each day with 1 or 2 cups of green tea

Meal #1. 1/3 Cup Oatmeal w/small banana (blueberries, blackberries, raspberries), shot of honey, and soy milk, 4 egg whites fried in olive oil (first 4 months) (1 egg yoke after), one pineapple spear (mango, papaya, grapes)

#2. 1 cup brown rice, one tomato, 2 stalks celery (or green beans, spinach or broccoli), one bbq'd skinless chicken thigh with fat trimmed off or meat substitute, sliced mango or pineapple if available.

#3. One bbq'd skinless chicken thigh, meat, or fish, ½ boiled yam/potato/brown rice, green beans, spinach or broccoli, tomato

#4. Afternoon snack: celery stalks/apple with peanut butter or walnuts/almonds and dried cranberries

#5. Salad with tomatoes, scallions, chopped celery, hard boiled egg, 2 table spoons bungalow cheese, one skinless chicken thigh. (or as an alternative, a bowl of broccoli, tomatoes,onions, avocado, chopped chicken with balsamic vinegar dressing, walnuts/almonds and dried cranberries) Mix it up!

#6. ½ cup bungalow cheese with blueberries, blackberries, or tomato and celery, scallions, broccoli (all optional)

You can substitute wild ocean fish (also, canned tuna fish or salmon) for chicken. You can also eat lean meat about once a week.

Drink 8 oz. Glass of room temperature water with each meal, except at night... Drink water all day in the middle of meals! You can substitute green tea.

Note: all cooking is done with extra virgin olive oil.

Special Note: Gals, smaller kids, and Baby Boomers may want to cut these portions to smaller quantities.

No Sugar, Bread, Booze, Soft Drinks, Avoid Processed Food, Etc.

This sounds boring, but once you get acclimated you will enjoy the food and wonder how you could have abused yourself by eating the "normal" way. Once in a while it's Ok to have a hamburger and French fries or you beloved dessert, but keep it to a minimum.

Take this menu as a suggestion and not gospel. I give this to you from personal experience and at the guidance of my personal trainer who is trained and very knowledgeable in nutrition. I changed my eating habits four years ago and adopted the menu I laid before you. Over a duration of time, I lost 30 lbs and my waist size dropped 4 inches. I have been able to declare my weight and my surfing and daily life has improved greatly.

I believe that permissible eating is beyond doubt more important than Bodily training, but the two go hand in hand. If you look nearby you, you will see the majority of the citizen abusing their bodies by over eating. It is very hard on one's body to be carrying nearby extra baggage in the form of weight. It's hard on your joints and makes Bodily activity like surfing very difficult.

Get in shape, stay in shape and enjoy your surfing sessions. Enjoy how you look and feel. Carry Bodily training and permissible eating over to your everyday life style and you will be surfing waves with more precision and you will absolutely be Surfing Life, feeling much better physically and mentally.

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