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Wasif H

Bodybuilding.com - How To Get A Six-Pack - Complete Ab Program! - 0 views

www.bodybuilding.com/...vinced11.htm

program training abs tips protein definition muscle six pack healthy fitness exercises athletes

shared by Wasif H on 05 Jan 12 - Cached
  • Learning how to get a six-pack does not require expensive workout equipment promoted through obnoxious infomercials. You can't flick on the TV anymore without seeing two new abdominal exercise machines being promoted at once. There are so many of them that if you get suckered into these 'ab workout' gimmicks, you will be broke quicker than Ben Johnson sprints the 100 meter dash! And get this: Of the $520 million dollars a year spent on exercise equipment, abdominal machines get a $208 million dollar piece of the pie!
  • Learning how to get a six-pack does not require thousands or even hundreds of crunches a day. So much for the Brittany Spears ab workout! Crunches are decent but totally overused and associated with more being better.
  • Learning how to get a six-pack does not involve starvation diets. Starvation diets starve the muscle when you should be feeding the muscle instead. Guess what happens when you starve your body? Your metabolism shuts down out of survival and causes your body to store fat.
  • ...12 more annotations...
  • Just Because You're Skinny Does Not Mean You Will Have A Six-Pack
  • Abdominals Are A Muscle, Too! You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar? The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention and are not any different from other muscle groups. For some reason many consider abdominals to be a 'special' body part that requires a different set of rules and a completely different formula for training.
  • To get thick, dense abs - the ones that 'pop' out - you must train them with intensity and overload. Here are some practical tips you can apply to your program so that you can be the 'man' or 'gal' at your gym with a ripped and muscular six-pack. Then I will provide a sample
  • If your abs are your worse body part, then why do you keep training them last, at the end of your workout? Which muscles group will receive the highest priority when you train? The ones done at the start of your workout or the ones done at the end of the workout? Of course, the exercises done at the start of the workout while you have the most energy and focus.
  • he typical response is "Nobody does abdominals first..." That is pure BS. This just supports the notion that many people who work out don't ever question what they hear or do. They want to be spoon-fed answers and follow the trends of others without thinking for themselves. I ALWAYS train abdominals first in a workout if they need the highest attention.
  • What's going to receive better results? A muscle group that is trained one time a week or two times a week (assuming you recovered prior to the second workout commencing)? Of course, the muscle that is trained 2x a week. The more stimulus on a muscle, the more growth. That is why professional athletes are professional athletes. They have conditioned their bodies to such a high amount of stress that they are able to train more frequently.
  • Right now some of you can see a perfectly set of staggered abs that are wide and thick and separated by a line down the middle. Some of you have the classic four-pack which is four big abs with a smooth lower section. Some of you have tiny cubicle boxes sitting high on your abdominal wall. Some of you have the picture perfect eight-pack that makes people's jaws drop.
  • If building a sexy six-pack is on your 'to do' list for 2007, then start training abdominals 2-4x a week. I will teach you in a moment how to split your abdominals up into two different days based on movement.
  • To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories: Truck Flexion (upper abs) Hip Flexion (lower abs) Rotation (obliques) Lateral Flexion (obliques)
  • Perform this workout at least two times a week separated by at least 48 hours rest. You should experience a deep muscle soreness after each one of these workouts. Focus on using a load that causes failure within 8-12 reps and then move to the next exercise. This is a non-stop circuit. Rest 1-2 minutes and repeat until you reach 4 sets total. Exercise Sets Reps Tempo Rest Hanging Leg Raises 1-4 8-12 311 - Rope Crunch 1-4 8-12 311 - Reverse Crunch 1-4 8-12 311 - Weighted Ball Crunch 1-4 8-12 311 1-2 minutes
  • As said earlier, buiding razor sharp abs is not the easiest task in the work but nor is it the hardest. The above abdominal exercises will help you build a deeply separated and evenly placed set of abs in little time. The truth is that if you can't see your abs, then the best exercise for your abs will be better diet.
    • Wasif H
      Wasif H on 08 Jan 12
       
      I think that getting abs just requires the right knowledge and this site provides it. There are so many myths on abs and it is hard to get good info on them. The best thing to do is look on a source like this or ask someone you know with abs or just the trainer at the gym .
Wasif H

Bodybuilding.com - Sculpt A Six Pack In 400 Reps A Week. - 1 views

www.bodybuilding.com/...-6-pack-this-400-rep-plan.html

muscle definition abs training tips protein six pack healthy body fitness lean

shared by Wasif H on 05 Jan 12 - No Cached
  • When you think of bodybuilding and fitness in general what is the first thing to come to mind? For most people it is having the abs. The 6-pack is what all the guys visualize when it comes to losing fat or even building muscle. Having abs is supposed to be what attracts the ladies to those men who are among the gym's elite.
  • Hopefully now you will take ab training more seriously and as such, get on a good ab routine. Fortunately Bodybuilding.com has you covered with this plan that will help you develop the abdominals. This program includes performing 400 reps every week to ensure your abs are getting trained hard and proper. 400 reps may seem like a lot but it is going to take a lot of reps to blast the core the way it needs to be.
  • The 400 Rep Ab Workout Exercise 1 Rope Cable Crunch 5 sets of 20 reps 90 seconds rest between sets Exercise 2 Reverse Crunch 5 sets of 20 reps 90 seconds rest between sets Exercise 3 Seated Barbell Twist 5 sets of 40 reps 90 seconds rest between sets Exercise 4 Stomach Vacuum 3 sets of 20-60 sec reps 30 seconds rest between sets
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  • Conclusion This is not going to be an easy routine, but stay motivated and focused on each rep and you will get that six pack that will impress everyone at your gym and will keep that pants size down to a number you won't be ashamed of.
    • Wasif H
      Wasif H on 08 Jan 12
       
      I do this workout its difficult. At the gym I have seen others doing the same workout. It requires a lot of will power. 
Wasif H

How Important Are Warm Up Sets In Bodybuilding? | LIVESTRONG.COM - 0 views

www.livestrong.com/...e-warm-up-sets-in-bodybuilding

sets warm up weight light ease in healthy body athletes muscle exercise

shared by Wasif H on 06 Jan 12 - No Cached
  • Warm-up sets are an important part of your bodybuilding routine regardless of your experience level. Because warm-up sets involve a relatively small amount of weight, they are a safe means for beginners to learn the correct form for an exercise.
  • For more advanced bodybuilders, performing either two or three warm-up sets, using progressively heavier weight, prepares the muscle for the work involved with your higher-intensity sets.
  • Performing a warm-up set begins the process of sending blood to the muscle you are training. A warm muscle is less susceptible to strains and pulls. During warm-up sets, your brain recognizes that resistance is being placed on your joints, and synovial fluid is released.
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  • As a bodybuilder, your workouts are designed to promote hypertrophy, or muscle growth. According to Marc McDougal of Bodybuilding.com, to promote hypertrophy you should perform two warm-up sets. Your repetitions should be in the four to six range.
  • The amount of weight you should use in your warm-up sets is based on percentages of the weight you plan to use in your working sets.
  • For example, if you plan to use 200 pounds for 10 repetitions in your working sets, use 50 percent of that weight for your first warm-up set. Your second warm-up set should be 80 percent of 200 pounds, or 160 pounds.
  • If you are gearing your workouts for increasing your strength, you will be working toward improving your one-repetition maximum lift on various exercises. Consequently, you will be lifting relatively heavy weight with fewer repetitions. In this case, perform between three to five warm-up sets. Increase the weight on each warm-up set, and perform between one and six repetitions.
  • Avoid performing your repetitions during your warm-up sets too quickly. If you perform your repetitions too quickly on a cold muscle, you risk injuring yourself. The repetitions should move through a complete range of motion at a slow and controlled tempo.
  • For example, if you plan to do work sets of three repetitions with 250 pounds, the weight you use for your warm-up sets would be percentages of 250 pounds. Your first warm-up set would be 50 percent of 250 pounds, and you would perform five repetitions.
    • Wasif H
      Wasif H on 08 Jan 12
       
      Great info on warm up sets. 
Wasif H

Bodybuilding.com - Weights Or Cardio: What's It Going To Be? - 0 views

www.bodybuilding.com/...betteru23.htm

bodybuilding weights cardio exercise weight lifting healthy athletes fitness exercises

shared by Wasif H on 06 Jan 12 - No Cached
  • Your primary goal will give you a general starting point for figuring out exactly how to balance your training, as well as what type of cardio and weight training you should be doing. In addition to your primary goal, you will also need to take into account two other major factors: Your Body Type - Are you naturally slim? Do you gain muscle easily? Do you tend to hold onto fat readily? The Type Of Cardio Training You're Doing - Is it high- intensity or low-intensity? Does it fatigue you for weights? Does your weight training fatigue you for your cardio?
  • If you're training to gain muscle, you will need to do less cardio training. Too much cardio can actually hamper your muscle gain by slowing recovery and burning up calories that your body needs for the process of building muscle. As a general guideline, one or two cardio sessions per week should be enough to maintain your cardiovascular conditioning and keep your bodyfat gains in check while not slowing muscle growth. You should train with weights at least three times per week, up to even six times if you can recover from it and still make progress.
  • The ectomorph is the naturally-slim person. They have a smaller bone-structure and can seem to "eat whatever they want and not gain an ounce."
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  • The ectomorph has a fairly easy time losing fat so they will will generally not need to do as much cardio for fat loss. Two or three times per week should be plenty. An ectomorph trying to gain muscle may need to lay off cardio training completely in order to have enough recovery energy available for their body to even build muscle. Once or twice a week should be the maximum cardio frequency. Even weight training may need to be less frequent (two or three times per week) in order to see results
  • Moderate-intensity cardio training, such as jogging or swimming, will need to be done a little less frequently. This type of training requires more energy both to perfom and for your body to recover from. A person trying to lose fat can generally perform four to six moderate-intensity sessions per week at around 20 to 30 minutes each. A person trying to gain muscle should reduce this amount to two to three sessions per week.
  • This type of hard training should be done less frequently than the more moderate forms of cardio as it is much harder for your body to recover from. If you are training for fat loss, you should do at least two but no more than three high-intensity cardio sessions per week. If you are training for muscle gain, once or, at the most, twice per week should be the limit.
  • High-intensity training is extremely effective for fat loss as it not only causes you to burn a lot of calories during the activity, it also raises your metabolism for a long time after the activity is done.
  • This would mean an ectomorphic person looking for muscle gain and doing low-intensity cardio training could do cardio two days a week at a minimum to maintain cardio capacity while trying to gain muscle.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This is source that goes in depth to your actual goals. I would reccomend people to look at this site to get information on how much cardio to do.
Aninder S

Extra Sleep Improves Athletic Performance - 0 views

www.sciencedaily.com/...080609071106.htm

Sleep Physical Activity

shared by Aninder S on 08 Jan 12 - Cached
  • Participants in this ongoing study were five healthy students on the Stanford University men’s and women’s swimming teams
  • For the first two weeks of the study, the students maintained their usual sleep-wake pattern
  • The athletes then extended their sleep to 10 hours per day for six to seven weeks.
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  • Athletic performance was assessed after each regularly scheduled swim practice. After obtaining extra sleep, athletes swam a 15-meter meter sprint 0.51 seconds faster, reacted 0.15 seconds quicker off the blocks, improved turn time by 0.10 seconds and increased kick strokes by 5.0 kicks.
  • The study also monitored daytime sleepiness and weekly changes in mood
  •  Daytime sleepiness decreased significantly with extra sleep, while mood improvements related to getting extra sleep included higher ratings of vigor and lower ratings of fatigue.
  • Typically, many athletes accumulate a large sleep debt by not obtaining their individual sleep requirement each night, which can have detrimental effects on cognitive function, mood, and reaction time
  • These negative effects can be minimized or eliminated by prioritizing sleep in general and, more specifically, obtaining extra sleep to reduce one’s sleep debt.”
  • Mah and colleagues reported similar results in a previous study of six players on the Stanford men’s basketball team
  • also has worked with the football, tennis, golf, cross country, and track and field teams at Stanford.
  • It is interesting to note that many of the athletes in the various sports I have worked with, including the swimmers in this study
  • Make sleep a part of your regular training regimen.
  • Extend nightly sleep for several weeks to reduce your sleep debt before competition.
  • Maintain a low sleep debt by obtaining a sufficient amount of nightly sleep (seven to eight hours for adults, nine or more hours for teens and young adults).
  • Keep a regular sleep-wake schedule, going to bed and waking up at the same times every day.
  • Take brief naps to obtain additional sleep during the day, especially if drowsy.
Wasif H

How To Help A Teenage Boy Put On Lean Weight & Mass | LIVESTRONG.COM - 0 views

www.livestrong.com/...ge-boy-put-on-lean-weight-mass

weight mass teenager fitness healthy body

shared by Wasif H on 01 Dec 11 - No Cached
  • Putting on muscle mass is a long process that involves hard work and patience. To succeed, both exercise and nutrition must be considered. The National Strength and Conditioning Association reports that novice weightlifters can gain up to 1 lb. a week of muscle, while experienced weightlifters can gain up to half a pound of muscle each month.
  • Design a weightlifting program for him. MayoClinic.com recommends two or three workouts per week of at least 20 minutes each. To maximize his progress, he will need to increase the weights he uses gradually as well as the length and intensity of his workouts. Advanced weightlifters work out for an hour or more--as often as six days a week, according to the National Strength and Conditioning Association.
  • Lift weights yourself, and partner with him to encourage him to work hard. To motivate him, you will need to prove you are willing to work at least as hard as he does. If you are not in physical shape to act as his partner, find a suitable partner for him.
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  • Feed him high portions of low-fat, healthy foods. Muscle mass cannot be gained without the fuel provided by food. To gain weight, he will need to consume more calories than he burns. To gain half a pound of muscle per week, he will need to eat 250 more calories more per day than he has been eating, according to exercise physiologist Joseph A. Chromiak.
  • Add protein to his diet. Select protein sources that are relatively non-fatty, such as baked fish and poultry, advises the Harvard School of Public Health.
  • Provide a dark and quiet sleep environment for him, and make sure he gets eight hours of sleep every night. It is during sleep that the body repairs damaged muscle tissue and builds muscle mass.
Wasif H

Bodybuilding.com - Skinny Guy's Guide To Gaining Weight! - 0 views

www.bodybuilding.com/...vinced9.htm

gaining weight muscle fitness healthy body

shared by Wasif H on 06 Jan 12 - Cached
  • In a world that is obsessed with losing weight - you are interested in gaining weight!
  • People predispositioned to skinniness are commonly referred to as "hard gainers." This is the cool way to label your scrawny frame despite the fact that your body turns into a Number 2 pencil when you wear yellow!
  • n the skinny guy's defense, the reality is that you have been cursed with traits like Lamborghini-type metabolism, giraffe like limbs, and the strength of a senior citizen. You have to fight with every bone in your body to do something about your small frame and to keep up to your male buddies who seem to grow muscle just by sneezing - those muscle freaks piss me off just as much you!
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  • I defeated my skinny genetics just after college and I am about to show you four tips that helped me climb from a 149 pound weakling to a rock hard 190 pounds in six months.
  • f you are underweight, then your first step to gaining weight is to understand that you must play by a different set up rules. I have said this before and will say it again,
  • You must think outside the box and give up the excuse of being a "hard gainer." It is time to stop listening to all the naysayers who have told you that is impossible to gain weight because of your genetics. Regardless of what you have been led to believe, you do have the potential to build an impressive physique that turns heads and even intimidates!
  • Double It Up: One of the most practical steps you can take is to double whatever you are currently eating in the kitchen right now. If you are eating one chicken breast per meal, then cook up two.
  • Live Your Life Around Food: Sure, you know that you must eat every 2-3 hours, but how well do you execute? Set your clock on a countdown timer to go off every 2 and 1/2 hours so that you reinforce the habit of eating literally not a second late for each meal! Don't turn off the damn beeper until you start chowing down.
  • se BIG Eating Equipment: If you want to bulk, then you have to eat like Hulk. Do you think Hulk eats out of a small plate, or a small bowel, or a small cup? If you are aiming to get big and huge, you are going to require large amounts of food, most likely close to double of what you are currently eating.
  • Never Train Hungry: How many times have you woken up, whipped up a protein shake and than headed off to the gym? Or maybe you had a long afternoon and missed a few meals and then attempted a weight training workout after work? I thought this was common sense to avoid, until a few of my skinny clients confessed that they were showing up for their workouts having only eaten a piece of fruit and some crackers within the entire day!
  • . Eat Nutrient Dense Foods: Focus on caloric-rich foods that are loaded with nutrients. Avoid foods with empty calories, which means there is little or no nutrient value in the calories you are eating. Why would you consume a 500-calorie plus meal that is loaded with fat and sugar which does nothing but make you feel sluggish and soft? Instead, eat a high caloric meal loaded with slow releasing carbohydrates, proteins, fats, vitamins, minerals and fiber.
  • Carbohydrates: Oatmeal Rice Breads Yams Beans Potatoes Fruits Veggies
  • Proteins: Steak Chicken Lean beef Cottage cheese Whole milk Eggs Salmon
  • Fats: Olive oil Flax oil Avocados Nuts Peanut butter
  • Extras (high calorie cheat food): Ice cream Raisins Dried fruit Trail mix
  • Drink A Carb & Protein Drink While You Workout: How hard is to sip on a calorie-rich drink during your weight training sessions? Simply mix up a 2:1 ratio of carbohydrate to protein with one liter of water and you instantly have a few extra hundred calories per day. Now have an extra workout drink before your workout and extra workout drink after your workout and that's easily an extra one pound per week. Only use this technique if you are weight training at a very high intensity.
  • Live The Motto, "Never Stop Eating" Did I hear you say, "But I'll throw up if I eat all day?" Maybe... Is it necessary? Of course not. But this is a part of pushing your body's threshold.
Gurkirat S

Should I increase weight lifting every time I work out? - 0 views

www.fitday.com/...our-weight-lifting-weight.html

shared by Gurkirat S on 09 Jan 12 - No Cached
    • Gurkirat S
      Gurkirat S on 09 Jan 12
       
      This is perfect, it's totally, it answers my question. So, yes I should increase weight lifting weight but it all depends on my capability, of how far I am able to push myself. So, the 4 main things to do is, first to stop over-training, switch it up, add some extra fuel and balance your routine.  
  • 2. Switch It Up Doing the same exercise, on the same day, at the same time will bore your muscles just as much as it is probably boring you. Jolt your body’s expectations by completely changing your lifting schedule. If you do chest work on a specific day choose another day to do that exercise. You may want to switch it up every week. After doing this for about four weeks, slowly increase your weight. You should see an improvement. in addition, watch your form. Compromised form can also impede increasing your weightlifting weight.
  • 1. Stop Over-training You may think you are doing your body good by lifting five to six days per week, but when specific muscle groups are being over worked, you will have a difficult time increasing your lifting weight. If you have "hit the wall" and cannot go any further, this would be the time to check your routine. By cutting back on exercises that may be working certain muscles too hard, you may be able to increase your weight, and best of all, your strength. Try these tips each time you cannot advance to more weight. Choose a muscle group that you workout two or more times per week. Cut back to one time, for two weeks. Increase your weight.
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  • It is common to want to increase your weight lifting weight. Stepping up to the next level depends on several factors, primarily your routine and your capability. Below are some suggestions on how to enhance your workout. Keep in mind that if you intend to increase your weight lifting weight you will be susceptible to gaining bulk and strength as opposed to sculpted toning and increased flexibility.
  • 3. Add Some Extra Fuel There is a reason why so many weightlifters consume formulated shakes, bars and supplements. Whether it is protein, amino acids or a multivitamin, these products can enhance power and strength. The only way to find out what is best for you is by trial and error. Start with a good protein shake and take note of any improved capability when increasing your weightlifting weight. If it works, then continue using it. If it does not work then try another formula. Speak to your doctor before attempting any muscle building program. Certain formulas can affect people in different ways.
  • 4. Balance Your Routine If your routine favors specific muscle groups over others, increasing weightlifting weight will always be a challenge. For example, when the biceps are at their peak and the triceps are trying to catch up, not only will your balance be compromised but you will also risk potential injury. Understanding your muscles and how they work will do wonders for your workout. Look up images and descriptions of the musculoskeletal anatomy and take note of the intricate levels of muscle tissue. Becoming familiar with muscle actions will create a picture in your head during your workout that will remind you of a properly balanced routine. When the muscles are within the same power capability, then you should be able to increase your weightlifting weight accordingly.
  • Gurkirat S on 09 Jan 12
     
    Should I  increase weight lifting every time I work out?
Gurkirat S

Should I rest my muscles after working out? - 0 views

www.livestrong.com/...ecover-before-i-work-out-again

shared by Gurkirat S on 09 Jan 12 - No Cached
    • Gurkirat S
      Gurkirat S on 09 Jan 12
       
      So, it is recommended that you rest your muscles for atleast 48 hours, for weightlifting sessions, so you can completely recovery and heal. But even after waiting for 48 hours, your body is still very sore, wait for another day. But this is for beginners like me, who are more likely to be more sore at first and the ones who are more highly advanced in weightlifting will, might even need more rest for their muscles to recover and heal. 
  • Rest Needed You can complete cardiovascular workouts nearly every day. The American Council on Exercise recommends that those looking to lose weight perform cardiovascular workouts four to six days per week. Your muscles require about 48 hours of rest in between weight training sessions in order to fully recover and heal, according to the American Orthopaedic Society for Sports Medicine. If you wait 48 hours between your weight training workouts and still are feeling fatigued and sore, consider waiting another day before completing your next training session. Beginners who are likely to be more sore or advanced lifters that perform high volume weight training sessions may need more rest for their muscles to recover.
  • Gurkirat S on 09 Jan 12
     
    Should I rest my muscles after working out?
Gurkirat S

Bodybuilding.com - Bar None: 6 Things To Look For In Any Protein Bar - 0 views

www.bodybuilding.com/...6-top-protein-bar-factors.htm

healthy body protein food muscle

shared by Gurkirat S on 10 Jan 12 - No Cached
  • Gurkirat S on 10 Jan 12
     
    Six Things to Look for In Any Protein Bar. 1. Total Calorie Count 2.Total Number Of Carbohydrates 3.Presence Of Sugar Alcohols 4. Ingredient Panel Listings 5.Dietary Fat Content 6.Carbs To Protein Ratio
Joti P

Healthy eating for teens - Live Well - NHS Choices - 0 views

www.nhs.uk/...healthy-eating-teens.aspx

teens eating choices healthy

shared by Joti P on 06 Jan 12 - No Cached
  • Your body needs energy and nutrients from food to grow and to work properly. If you don’t eat a healthy, balanced diet, you could be putting your health and growth at risk.
  • eating well doesn't have to mean giving up all your favourite foods.
  • means eating a wide range of foods so that you get all the nutrients you need, and eating the right number of calories for how active you are.
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  • If you’re feeling tired and run down
  • may need more iron in your diet.
  • Teenage girls are at higher risk of being low on iron
  • Good sources of iron include red meats, breakfast cereals fortified with iron and baked beans
  • Don’t follow fad diets.
  • If you often feel hungry,
  • eating more high-fibre foods such as wholemeal bread, beans and wholegrain breakfast cereals.
  • Aim to eat at least five portions of a variety of fruits and vegetables a day.
  • good sources of many of the vitamins and minerals your body needs.
  • fruit juice, smoothies and vegetables baked into dishes such as stews can all count towards your total.
  • Don’t skip breakfast.
  • eating breakfast can actually help people control their weight.
  • Whole grain cereal like muesli with fruit sliced over the top is a tasty and healthy start to the day.
  • Make sure you drink enough fluids.
  • drink six to eight glasses of fluids a day: water, unsweetened fruit juices and milk are all healthy choices
  • At snack time, swap foods that are high in saturated fat or sugars
  • High saturated fat foods include pies, processed meats such as sausages and bacon, biscuits and crisps.
  • And too much saturated fat can also cause high cholesterol.
  • Joti P on 06 Jan 12
     
    contains more direct information for question 4 
Joti P

BBC - Health: Healthy eating for teenagers - 0 views

www.bbc.co.uk/...life_adolescence.shtml

health eating teenagers

shared by Joti P on 06 Jan 12 - No Cached
  • Teenagers and diet
  • should sustain growth and promote good health.
  • number of physiological changes occur that affect nutritional needs
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  • Nutrition
  • Intake of iron and calcium was also below ideal levels among many of the teenagers. Meanwhile the rising levels of obesity suggest many young people are eating too many calories.
  • Iron deficiency
  • most common nutritional deficiencies in the UK.
  • can result in iron-deficiency anaemia.
  • body doesn't absorb iron quite as easily from non-meat sources, but you can enhance absorption by combining them with a food rich in vitamin C
  • so it's better to have a glass of orange juice with your breakfast cereal than a cup of tea.
  • Calcium deficiency
  • Bones continue to grow and strengthen until the age of 30, and the teenage years are very important to this development.
  • Vitamin D, calcium and phosphorous are vital for this process, with calcium requirements for the teenage years ranging from 800mg to 1,000mg per day.
  • Calcium-rich foods should be consumed every day.
  • Plenty of starchy carbohydrates
  • Plenty of fruit and vegetables
  • Two to three portions of dairy products
  • Two servings of protein
  • Limit sugar-rich food and drinks
  • Drink six to eight glasses of fluid a day
  • Eat regular meals from the main food groups, and minimise intake of high-fat and sugar-rich foods
  • particular attention to getting enough iron and calcium in the diet
  • Maintain a healthy weight
  • physically active
    • Joti P
      Joti P on 06 Jan 12
       
      This website provided useful information on balanced diets in teens and the statistics are surprising but seemingly true.
  • Joti P on 06 Jan 12
     
    question 4
Wasif H

How To Get Ripped Abs & Pecs At A Young Age | LIVESTRONG.COM - 0 views

www.livestrong.com/...ripped-abs-pecs-at-a-young-age

program training abs tips protein definition muscle young age moderate

shared by Wasif H on 05 Jan 12 - No Cached
  • Work your abdominals two to three days per week. Include exercises that stimulate every angle of the midsection. Perform crunches, leg raises, oblique crunches, Russian twists and v-ups for three sets of 20 repetitions.
  • f you want to build six-pack abs and a chiseled chest, start strength training. Resistance training at a young age has several health benefits like stronger bones, increased metabolism and improved self-esteem, according to MayoClinic.com. When strength training as a youth, it is important to pay close attention to proper form to prevent injury. Perform strength-training workouts to target your abs and chest to gain lean muscle and increase definition.
  • Step 1
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  • Train your pectoral muscles twice per week. Include exercises like decline pushups, incline chest press, bench press and chest flys for three sets of 12 to 15 repetitions. Lift with light to moderate resistance to avoid placing too much strain on growing tendons and cartilage. Don't compromise form in an attempt to lift too heavy
    • Wasif H
      Wasif H on 08 Jan 12
       
      info for this source is quite vague
Aninder S

College students' performance suffers from lack of sleep - USATODAY.com - 0 views

www.usatoday.com/...-09-16-sleep-deprivation_N.htm

Post-Secondary Education Sleep

shared by Aninder S on 08 Jan 12 - Cached
  • Colleges are starting to wake up to how sleep deprivation cuts into the academic and athletic performance of their students.
  • All-nighters have become a habit in higher education, but a handful of small new studies
  • Sleep experts say the amount of sleep each person needs is largely dependent on the individual: Some people can get by with only five or six hours. The National Sleep Foundation says adults need seven to nine hours a night.
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  • Sleep (deficit) built up over just five nights can significantly stress the heart
  • Many students believe that it's a "rite of passage" to stay up all night during college and that "it's kind of fun," Thacher says.
  • A study this summer in the journal SLEEP examined the heart conditions of 39 adults, ages 22 to 45, whose heart rates were tested twice — the morning after a 10-hour sleep and then again after five consecutive four-hour sleeps — using a portable monitor.
  • if you use all-nighters, your GPA is slightly lower on average,
  • "You can't do your best work when you're sleep-deprived
  • "It's not common knowledge, because if people understood how much of a difference (getting more sleep) could make athletically," they'd incorporate it more into their lives and not focus solely on nutrition and exercise.
Aninder S

Puberty a gateway to heart disease for Canada's teens - Heart and Stroke Foundation of ... - 0 views

www.heartandstroke.com/...content2.aspx

Teens Heart Disease Health

shared by Aninder S on 08 Jan 12 - No Cached
  • One in five young teens has high blood pressure. Elevated cholesterol levels increasing at alarming rate.
  • A seven-year ongoing study examining more than 20,000 Canadian grade 9 students shows most already have at least one major risk factor for heart disease and stroke, Dr. Brian McCrindle told the Canadian Cardiovascular Congress 2009, co-hosted by the Heart and Stroke Foundation and the Canadian Cardiovascular Society
  • This study is further evidence of an accelerating decline in the heart health of Canada’s teens
  • ...7 more annotations...
  • It is shocking that one in five 14 and 15 year olds has high blood pressure
  • They are at risk of developing long-term health effects such as premature heart disease and type 2 diabetes.”
  • High blood pressure is the leading cause of stroke and a major risk factor for heart disease.
  • The teens’ elevated cholesterol rates had the greatest increase, accelerating from nine to 16 per cent in six years. “An increase of this magnitude in this age group is astonishing,” says Dr. Abramson. “These risk factor levels will continue to increase and track into adulthood unless we do something now. These children are in grave danger.”
  • With changing technologies, we to need to exercise our bodies more than our brains
  • Over 50 per cent of Canadian children between the ages of five and 17 aren’t active enough to support optimal health and development – and over a quarter of our children and youth are overweight or obese.” 
  • They don’t do any better on the nutrition front: only half get the daily recommended amount of fruit and vegetables.
Joti P

Staying Motivated to Exercise | Keeper of the Home - 0 views

www.keeperofthehome.org/...ing-motivated-to-exercise.html

exercise healthy body fitness

shared by Joti P on 06 Jan 12 - No Cached
  • How can we stay motivated when life gets busy?
  • Get a big enough WHY
  • Having a strong reason for doing what we do, helps us get through the times when we don’t feel like doing whatever that thing is.
  • ...22 more annotations...
  • The same is true for exercise. Just working out because you think you should, won’t keep you going for long. Think about why it is important.
  • Whatever your reason for exercising, keep it in mind.
  • Communicate it to a friend.
  • Write it in a journal.
  • certainly worth the brief discomfort you may feel during your workout!
  • Set small goals and challenges
  • Since my goal was clear and could be achieved quickly, I was able to see it through.
  • it is fun to challenge yourself to do something new.
  • Along the same lines, it is nice to do a particular type of workout for a set amount of time. I like to do six or twelve week plans.
  • Vary your workouts.
  • It is also helpful to vary the type of exercise you do throughout the week
  • Remember: Find an exercise you enjoy.
  • Find something you enjoy and you will have the workout battle much less often.
  • Be consistent.
  • easier to exercise on a regular basis than haphazardly.
  • When you are consistent the body adapts and changes.
  • workout becomes less tiring and more enjoyable.
  • Don’t rely on motivation.
  • important not to fall into the motivation trap. We must be aware of the fact that we will not be motivated every day.
  • remember our why and choose to workout even when we really don’t feel like it.
  • encourage you to carve out a little time each day to really get moving.
  • Just find something you can do consistently and before long you’ll be feeling good!
  • Joti P on 06 Jan 12
     
    (.org) site and has some relible information for question # 9 
Justin D

Should you go the extra mile? - Health - Fitness - Smart Fitness - msnbc.com - 0 views

www.msnbc.msn.com/...should-you-go-extra-mile

health fitness cardio

shared by Justin D on 23 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    Q: I exercise on a regular basis, at least five to six days a week, consisting of mostly cardio with weight-lifting on three of those days. However, I have heard that too much cardio can be bad for you. Is this true? If so, how much time should be spent on cardio? A: "You'd have to do an awful lot to do too much, to hurt your heart," says Dr. William Roberts, a past-president of the American College of Sports Medicine. "Most people aren't exercising enough to worry about this." New exercise guidelines released earlier this year by the ACSM and the American Heart Association encourage people to get at least 30 minutes of moderate-intensity cardiovascular exercise, such as brisk walking, five days a week or at least 20 minutes of more intense cardio, such as jogging, three times a week. The guidelines also call for strength-training on at least two days.
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