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Gurkirat S

Well-Quest: Aerobic exercise: How hard should I work out? - 1 views

www.well-quest.org/...se-how-hard-should-i-work.html

exercise fitness

shared by Gurkirat S on 10 Jan 12 - No Cached
  • an individual's exercise intensity level, or how hard they need to be working, is directly related to things like their fitness level, age and health.
Gurkirat S

BODYROCK.tv | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv - 0 views

www.bodyrock.tv/...e-we-fully-explain-the-how-why

fitness exercise workout health

shared by Gurkirat S on 09 Jan 12 - Cached
    • Gurkirat S
      Gurkirat S on 09 Jan 12
       
      The main point of why you should eat after working out is recovery and storage because you need to recover the losses you undertook during the exercise, and your body is the best in storing your fuel right away after your workout.
    • Gurkirat S
      Gurkirat S on 09 Jan 12
       
      What to eat after working out, is protein and carbs because proteins provide amino acids which are necessary to rebuild muscle tissue that is damaged during intense and prolonged workouts. And carbs will help you fine on their own.
Wasif H

Power, Speed & Strength Training | LIVESTRONG.COM - 0 views

www.livestrong.com/...-power-speed-strength-training

power speed strength plyometrics accelaration stretching explosive exercises

shared by Wasif H on 05 Jan 12 - No Cached
  • Training for speed seems straightforward; perform your activity or sport over and over working to get faster. Training for speed requires the ability to accelerate fast from a standing position or a slow jog, according to Derek Hansen, CSCS of SPS Athletic Training Group.
  • Generating speed requires nerve and impulse control and strength in your muscles. Speed requires a high output of energy and strength.
  • Hansen recommends only training for short times because you can tax your nervous system to exhaustion quickly. Recommended training intervals shouldn't be more than 300 meters for team sports, such as football, soccer, basketball, lacrosse and track and field events.
  • ...6 more annotations...
  • Plyometrics is a protocol used to develop strength, speed and power for various types of sports.
  • Plyometrics require your muscles to contract while overcoming a lengthening phase and producing maximum strength in the shortest amount of time. According to Denis Knowles of Coachr.org, the faster a muscle is stretched, the greater the power output during the contraction phase of the muscle.
  • Hansen states that to perform faster and with greater strength and speed, stretching helps to elongate your stride or ability to move.
  • Stretching should concentrate on elongating your muscle overall and focus specifically on the sport you engage in. This is for two purposes: passive stretching elongates your muscles and helps them warm up and also cool down from everyday activities and training.
  • Second, dynamic stretching related to your sport works on the elastic properties of your muscles and connective tissues.
  • Dynamic stretching works on your nervous system that coordinates movement, power and strength so you can produce more power, strength and speed.
Wasif H

Bodybuilding.com - Ask The Ripped Dude: What Are Your 10 Top Ab Tips? - 0 views

www.bodybuilding.com/...t-are-your-10-top-ab-tips.html

muscle definition abs training tips protein nutrition belief consitent exercises

shared by Wasif H on 05 Jan 12 - No Cached
  • FOLLOW A HIGH-PROTEIN, LOWER-CARB DIET. Your diet is essential in building a lean physique. It is important to consume 4- to-6 small meals per day; this helps to speed up your metabolism at an incredibly rapid rate. Although there are many different theories on meal frequencies, eating smaller meals more often will help the average person avoid overeating and will curb hunger.
  • FOLLOW A CONSISTENT WEIGHT-TRAINING AND CARDIO REGIMEN. This will allow you to burn fat through the day. Weight training helps you to burn calories after the workout and throughout the day while cardio burns calories during the workout. A combination of cardio and weight training will give you the optimal fat burning rate you need to stay lean.
  • DRINK A LOT OF WATER. If you're completely hydrated, your fat-burning rate will be optimum. To speed up your metabolism, drink at least 6-to-8 glasses of water per day.
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  • MODIFY YOUR ABS ROUTINE. There isn't a specific abs routine that will work better than all others, but changing your abs routine will maximize the results.
  • UNDERSTAND THE TRUTHS AND MYTHS ABOUT ABDOMINALS. We all have abs. Unfortunately, some of us have to work harder than others to attain visible ones. Doing 1,000 sit-ups per day is not going to make your abs just magically pop out, but getting your body-fat levels very low will allow your abs to appear.
  • For a male to able to be see his abs, he has to be roughly at 12 percent body-fat and lower. For a female to see hers, she needs to be at roughly 14 percent and lower. If you can get your body-fat to those levels, you will start to see your abs.
  • A healthy breakfast is the most important meal for a reason - it jumpstarts your metabolism for the entire day. Not just any breakfast, though. Unless you want a muffin top, skip the muffins and opt for protein, healthy fats and complex carbohydrates. Emphasis on the protein. Can't go wrong with eggs.
  • BE COGNIZANT OF THE FREQUENCY OF YOUR ABS TRAINING. It is important to train your abs at least three times per week for a beginner and intermediate fitness enthusiast. For the advanced gym guru, train your abs about every other day to build them properly.
  • DON'T GET SMACKED BY SUGAR, STARCH AND SALT
  • IMPLEMENT A VARIETY OF CARDIOVASCULAR EXERCISES. Cardio helps you lose fat.
  • BELIEVE IN YOURSELF. If you believe you can do it, you will do everything necessary in your power to attain that goal. Your mind will help guide your fitness goals and if that goal is to attain great abs, then, provided you do the necessary work, it will happen for you.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This is personally my favourite website. This article gives a good look on what we can do to achieve our goal.
Aninder S

The Body Blog: Quick and Efficient Exercises : CollegeCandy - 0 views

collegecandy.com/...-quick-and-efficient-exercises

Quick Efficient Exercises

shared by Aninder S on 08 Jan 12 - No Cached
  • There are certain exercises and combinations of exercises that burn calories faster than others. If you only have 30 minutes to work out, walking on a treadmill is probably not the best way to burn off that box of cookies from last nigh
  • which exercises are the quickest calorie burners and the fastest routes to a healthy and fit body?
  • 1. Running
  • ...7 more annotations...
  • 2. Rowing
  • 3. Swimming
  • Not only do these three exercises burn the most calories in 30 minutes (avg. 300 for a 145 pound person), but they also build muscle and tone your entire body
  • Walking, biking and even using the elliptical trainer will not work your body as hard or as well, because those exercises target your lower body and leave your upper body hanging out and doin’ nothing.
  • If you don’t even have 30 minutes in your action-packed schedule to get to the gym, try jumping rope
  • but 10 minutes of jumping rope can burn up to 200 calories
  • It is really easy to find excuses not to work out, but try and squeeze these exercises into your day. You’ll feel better, look better, and give yourself a much needed break from catching up on all the reading you’re somehow already behind on even though it’s only the first day of class.
Aninder S

How to Make Homework Less Work - 0 views

kidshealth.org/...homework.html

Teens Homework Study Plan

shared by Aninder S on 08 Jan 12 - Cached
  • Create a Homework Plan
  • First, be sure you understand the assignment. Write it down in your notebook or day planner if you need to, and don't be afraid to ask questions about what's expected
  • It's much easier to take a minute to ask the teacher during or after class than to struggle to remember later that night!
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  • Second, use any extra time you have in school to work on your homework
  • Many schools have study halls that are specifically designed to allow students to study or get homework done
  • It's tempting to hang out with friends during study periods or unstructured time, but the more work you can get done in school, the less you'll have to do that night.
  • Third, pace yourself
  • If you don't finish your homework during school, think about how much you have left and what else is going on that day, and then budget your time
  • Most high-school students have between 1 and 3 hours of homework a night.
Paul McCarlie

Build Muscle, Strength Train for Better Health - 0 views

www.webmd.com/...build-muscle-for-better-health

build muscle strength train health

shared by Paul McCarlie on 09 Jan 12 - Cached
  • For a balanced fitness program, strength training is essential. It can slow the muscle loss that comes with age, build the strength of your muscles and connective tissues, increase bone density, cut your risk of injury, and help ease arthritis pain.
    • Paul McCarlie
      Paul McCarlie on 09 Jan 12
       
      Well, that's certainly a good reason to work out I suppose.
  • reduce the likelihood of falls
  • ...5 more annotations...
    • Paul McCarlie
      Paul McCarlie on 09 Jan 12
       
      Hmm, anyone think I fall too much?
  • Three to four hours after a strength-training workout, you're still burning calories
  • The weight room at the gym, with all the buff bodies and complicated-looking equipment, can be intimidating to a beginner.
  • proper form: Without it, you could do more harm than good trying to build strength.
  • "I can't tell you how many people I see with a knee injury because they were not taught correctly how to do a lunge or squat
  • Paul McCarlie on 09 Jan 12
     
    Ah, a good answer to my question about working out
Wasif H

Explosive Speed Training | LIVESTRONG.COM - 0 views

www.livestrong.com/...60124-explosive-speed-training

speed training cardio healthy body fitness exercise

shared by Wasif H on 02 Dec 11 - No Cached
  • In regard to athletics, speed is how fast an individual can travel from one point to another. It has to do with stride frequency, or the number of steps per unit of time, and stride length, or the distance that each step covers.
  • To increase your speed, your daily training sessions should place emphasis on improving your overall work capacity, ensuring that your joint mobility is normal, increasing the strength of your legs and core, developing running endurance and improving running coordination.
  • There are numerous drills that should be incorporated into an explosive speed training program that help to improve your coordination and running technique. Marching drills, skipping and arm swings are typically done prior to more intensive training exercises.
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  • Because these are not physically intensive, you should try to fit these in every day. They’re meant to develop muscle memory and teach your nervous system and muscles how to efficiently work together, so the more repetitions you can get in of form drills, the better.
  • Form drills are very important, but it’s essential that you take the skills that you learn from them and apply them to actual speed and endurance drills.
  • There are different types of speed and endurance training workouts that you can incorporate, such as participating in extensive intervals, which means completing a high number of sprinting repetitions, or you can use intensive intervals, which require you to do less repetitions but at high-speed, very intense sprints, perhaps with added resistance such as running hills, or using a parachute for drag.
Wasif H

How To Build Lean Body Mass | LIVESTRONG.COM - 0 views

www.livestrong.com/...57-how-to-build-lean-body-mass

body mass lean fitness weight healthy strong

shared by Wasif H on 02 Dec 11 - No Cached
  • If you were to wrap your hand around your upper arm and squeeze, you would feel various types of tissue. The soft, spongy material is fat mass, and everything else is considered lean body mass. This includes skin, bone, muscle, fluids and connective tissue. Out of all these types of tissue, fat and muscle are the only ones you have control over.
  • Feed your body healthy foods. Avoid foods that are deep fried, cooked in butter, smothered with gravy, doused with creamy sauces and coated with sugar. They are empty-calorie foods that offer you no nutritional value. Eat foods instead that are beneficial to muscle building such as eggs, cottage cheese, lean beef, chicken breasts, fish, beans, fruits, vegetables, whole grains, nuts and oils.
  • Drink water to hydrate your muscles and keep your calories under control. Avoid beverages high in calories and caffeine, such as energy drinks, lattes, soda, sweet teas, slushies and alcohol. The Institute of Medicine recommends that women get approximately 2.7 liters of water a day and men get approximately 3.7 liters a day. This comes out to about 90 oz. and 120 oz., respectively.
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  • Eat more often to keep your metabolism elevated and to constantly supply your muscles with nutrients. Have a meal as soon as you get up and do not go more than three hours without eating for the rest of the day. Combine protein and complex carbs in every meal. Turkey tenderloins with a baked yam and steamed cauliflower is a meal example.
  • Perform cardiovascular exercise to lose weight. Do any type of cardio that you enjoy, such as jogging, brisk walking, cycling, swimming, elliptical training, rowing or stair climbing. The American College of sports Medicine recommends 60 to 90 minutes of cardio for weight loss.
  • Lift weights to build muscle mass. Spend most of your workout time doing compound exercises. These involve more than one muscle and joint working at once. The end result is faster gains in size and strength. Perform exercises such as bench presses, military presses, back rows, squats and dead lifts. Aim for 8 to 12 reps and three or four sets of your exercises and work out three days a week, alternating with cardio days.
  • Utilize a maximal amount of weight with your exercises. This will ensure that you fully tax your muscles and gain a maximum amount of size. Have a spotter on hand whenever possible to assist you.
Wasif H

How Much Protein And Carbs Should You Eat Before Workout? | LIVESTRONG.COM - 0 views

www.livestrong.com/...-should-you-eat-before-workout

carbs workout protein body fitness healthy food calories nutrition

shared by Wasif H on 06 Jan 12 - No Cached
  • If your workout is the key to your dream physique, then your diet is the key to your most effective workout. The food you eat is directly tied to the way your body performs, and an under-performing body won't burn as many calories or build as much muscle as one that is perfectly fueled.
  • the most important factor is the mix of carbohydrates and protein.
  • No matter what volume of food you consume, dietitian Christopher Mohr recommends 5 g of carbs for every 1 g of essential amino acids -- about 1.6 g of a complete protein will provide 1 g of essential amino acids. Consuming these nutrients before your workout allows your body to take advantage of workout-induced increased blood flow to establish the amino acids in your muscles while boosting blood sugar for steady energy.
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  • Whatever you decide to eat, keep the 5:1.6 g carb-to-protein ratio in mind.
  • Obviously, the closer you get to your workout time, the smaller the meal should be
  • Many protein shakes and sports bars are designed specifically as pre-workout nutrition and have the precise nutrient ratio you need. They also have the added advantage of being portable, which can be convenient for those who hit the gym on the way home from work.
  • If you are stuck without your favorite supplement at hand, fat-free chocolate milk will suffice -- according to Mohr, it provides the exact carb-to-protein ratio as a pre-workout shake. The fat-free part is important though -- fat digests slowly and can weigh you down when you least need it.
  • Supplements are simply convenience products, and are not necessary to good nutrition. You can get the same benefit from whole foods, but this requires more planning and label reading. Fat-free yogurt with fruit and granola works, as does a whole-grain bagel with peanut butter.
  • Timing is important -- even the perfect meal can leave you flat if you eat it too early or weigh you down if you eat it too late
  • The actual amount of carbs and protein you eat depends upon how much time will elapse before your workout.
  • f your only pre-workout nutrition is a regular meal, eat it about three or four hours before you exercise so the food has time to digest. Otherwise, your full stomach will be susceptible to upset, and the nutrients won't be available in your bloodstream when your body needs them. Smaller meals can be eaten two or three hours prior, but stick to a small snack if you only have an hour to go.
  • Supplements are by far the easiest way to ensure you get the proper ratio in an appropriately-sized food source.
  • For a larger meal, a turkey sandwich on whole grain bread with lettuce and tomato is a nearly perfect pre-workout meal, and bananas or fruit juice can be a last-minute snack for quick energy.
Wasif H

Bodybuilding.com - How More Protein Equals You Being More Lean! - 0 views

www.bodybuilding.com/...-protein-equals-leaner-you.htm

workout protein body fitness healthy being lean

shared by Wasif H on 06 Jan 12 - No Cached
  • Protein is second to only water as the most abundant nutrient in the human body. All living tissue is made of 22 amino acids, amino acids that are only present in protein
  • The amino acids into which proteins are broken down to maintain the health of skin, mouth, eyes, hair; stabilizes appetite; necessary for carbohydrate metabolism; weight control, essential for normal functioning of the heart, nerve tissues, muscles, digestion, learning capacity, replacement of old cells and growth.
  • These amino acids work to repair muscle tissues and structures that are damaged during life and exercise. Cellular waste if not destroyed causes a bevy of ailments/disease and hinder the bodies metabolic processes.
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  • ncomplete proteins come from "plant products", beans, rice, etc. They must be combined in order to supply the body with the 9 essential amino acids it needs. Ladies and gentlemen, now that you see how important consuming protein is let's look at how much should be consume and what types.
  • The world health organization and many national health agencies have independently conducted studies, which (even though they differ slightly) all conclude our daily protein requirement should be between 10% to 15% of our daily caloric intake. If you eat 2000 calories a day that equates to 50 to 75 grams of protein.
  • Protein needs of individuals vary in nature. To estimate your personal protein needs you will need to take your current weight in pounds, divide it in half and then subtract 10. The result is a rough estimate of how much protein you should consume.
  • If you do not already do so, read food lables, then buy your food uncooked and cook it healthfully. If you do not take anything else from this article that last sentence is paramount.
  • your schedule is hectic and you are just too busy and do not have time to eat high protein foods then bars and powders can be substituted. A lot of bars on the market are loaded with other "not so good" man made additives, trans fats, aspartame, saturated fat content (over 3.5g), etc.
    • Wasif H
      Wasif H on 08 Jan 12
       
      The amount of protein when your not working out varies from each source. 
Wasif H

Bodybuilding.com - The Best Time To Take Your Supplements. - 0 views

www.bodybuilding.com/...lebrun19.htm

time supplements healthy body protein creatine glutamine

shared by Wasif H on 06 Jan 12 - Cached
  • Creatine - Learn More Best taken 1/2 hour or so BEFORE a workout and again RIGHT after a workout. What I do is take a creatine/juice/protein drink about a half hour before a workout and than another shake right after. This "bracketing" technique helps set up an anabolic (muscle-building) state for your muscles and helps prevent muscle breakdown from a workout (catabolism). Other than these 2 opportune times, you can add another creatine serving or two any time throughout the day. I usually recommend 25 to 30 grams of creatine on a loading phase and 10-20 grams a day on a maintenance phase.
  • Glutamine - Learn More Definitely take glutamine right before bed. This is where the overwhelming research shows the value of glutamine raising growth hormone levels significantly by taking 5 grams before bed. Also, another great time is upon waking, when your muscles have been without significant nutrition for up to 6-8 hours. Another good time for glutamine is about a half hour or hour after working out. This helps in the recovery/recuperation process from demanding workouts. So, creatine definitely before and after your workout and glutamine right before bed and right upon waking.
  • The best times to take ANY protein drink or protein supplements are as follows. I've listed them in order of importance, so based upon what you can afford, start at the top of the list and work down. When Should You Take It? The most important time is right after a workout. Your muscles are like a sponge and need instant nutrition for muscle recovery and growth. Right before bed. You're about to sleep for 6 to 8 hours. That's a long time without protein. Could you imagine going throughout your day (when awake) not eating 6 to 8 hours? Right before bed is important. Right upon waking. Same thing, you've just gone 6 to 8 hours without proper nutrition. Your body needs protein quick. Half hour before a workout. This sets up the "anabolic window" before your workout and provides your muscles with adequate nutrition so that the effects of weight training (weight training breaks down muscle-called catabolic) are not as severe.
Gurkirat S

What You Eat After Exercise Matters - 0 views

fitness.mercola.com/...at-after-exercise-matters.aspx

exercise matters eating

shared by Gurkirat S on 09 Jan 12 - No Cached
    • Gurkirat S
      Gurkirat S on 09 Jan 12
       
      What you eat after working out is a major affect on your body. It will produce a difference in your body metabolism. You should eat after working out but the food your taking in, should not contain fats and sugars.
Gurkirat S

Eating after exercise - - 0 views

www.hellomagazine.com/...exercise

eating exercise

shared by Gurkirat S on 09 Jan 12 - No Cached
    • Gurkirat S
      Gurkirat S on 09 Jan 12
       
      It's important not to neglect your protein intake after excerise due to the fact that this will help strengthen muscles. For example, lean meant and hard boiled eggs are both good post-work out foods. You should also beware of the fats and sugars you are intaking. Remember after working out, you should aim to consume less than 15% fat.
Gurkirat S

How Long Should I Work Out? - 1 views

scoobysworkshop.com/how-long

shared by Gurkirat S on 09 Jan 12 - No Cached
  • Gurkirat S on 09 Jan 12
     
    First to start, you should seperate three activities weight lifting, cardio and abs. For each activity, every individual will be different of how much time they spend on each activity.
Gurkirat S

When to Eat Protein Bars & Shakes - 0 views

www.ehow.com/1_eat-protein-bars-shakes.html

protein bars shakes

shared by Gurkirat S on 10 Jan 12 - No Cached
  • Gurkirat S on 10 Jan 12
     
    For people trying to maximize workout gains and overall health and fitness, supplementing a meal plan with a protein bar or shake can be a very effective tactic. It's an easy way to ensure that you meet your dietary needs for protein and other nutrients.
  • Gurkirat S on 10 Jan 12
     
    Eating a protein bar before working out is a good way to fuel your body with energy. It will also send nutrients to your muscles. Eating immediately before a workout is never a great idea because you could end up feeling sluggish or cramped. Therefore, 45 minutes to an hour before the start of a workout is an ideal time to incorporate a protein bar or shake into your meal plan.
  • Gurkirat S on 10 Jan 12
     
    After working out, its even more important you intake protein from all the weight lifting, or exercising. You should eat something within half an hour or an hour after training session.
Wasif H

Free Workouts To Increase Speed | LIVESTRONG.COM - 0 views

www.livestrong.com/...ree-workouts-to-increase-speed

bodybuilding accelaration healthy cardio explosive speed stride training

shared by Wasif H on 05 Jan 12 - No Cached
  • In order to build speed, run interval sprints to work on your technique, explosiveness and speed. Go to the starting line at your local high school or college track and sprint 100 yards. Go back to the starting line and then sprint 90 yard. Follow that by sprinting 75 and 60 yards. Take a 2-minute break and repeat the set. In addition to helping you build speed, this is a conditioning drill that will build endurance.
  • You can work on your speed by doing box jumping. Place a 15-inch box in the middle of the floor. Stand to the left of the box and jump over it one bound so that you are on the right side of it. Then jump back over it so you are on the left side. Do 10 side-to-side jumps; take a 30-second break and then repeat the set. This will build explosive strength in your calf muscles, which will help you run faster.
  • Hill running will help you build power and explosiveness while running uphill, and it will help you run with balance and form by running downhill. Run uphill 60 feet and then downhill the same amount. Take a 1-minute break and then repeat the set. This technique has been used by many NFL stars to increase foot speed, including Hall of Famer Jerry Rice. "I ran hills to prepare for every season," Rice said. "I didn't want anyone catching me from behind and I think running the hills really helped me."
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  • This is an exercise that can be done at your local football field. Start off on the goalline and jump as high and as far as you can off your dominant foot. When you land, go as high and as far as you can while bounding off your opposite foot. Continue in this manner until you have bounded for 20 yards. Then sprint for 20 yards. Follow in this patten until you get to the opposite goalline. You will have bounded 60 yards and sprinted 40 yards. Then turn around and go back in the same manner. This will increase explosiveness in your legs and help you run faster.
    • Wasif H
      Wasif H on 08 Jan 12
       
      good suggestions on this website.
Wasif H

How To Get Muscle Definition In The Abs | LIVESTRONG.COM - 0 views

www.livestrong.com/...t-muscle-definition-in-the-abs

muscle definition abs training exercises healthy

shared by Wasif H on 05 Jan 12 - No Cached
  • Muscle definition in the abs comes from a healthy diet and regular abdominal exercises. Your abdominal workouts should target each of the three abdominal muscles: the transverse abdominis, rectus abdominis and obliques. Eat a diet high in protein and low in fat to help build more defined abs.
  • Start with the upper abs and middle abs, which are considered part of the rectus abdominis, a lengthwise muscle that runs vertically from your sternum to pubic bone. For the lower abs, which tend to carry the most fat cells, perform stability ball knee tucks. The stability ball will strongly engage your lower abs, but also the rest of your core. Kneel with the ball in front of you. Lean over the ball and walk your hands out in front until your legs are straight with your feet on the ball. Engage your abs and pull the ball closer to your chest, lifting your hips and bending your knees. Roll the ball away until you are in a straight line again.
  • Work the middle abs and obliques. For these, do bicycle crunches. Begin on your back with your feet in the air, shins parallel to the ground and knees bent to 90 degrees. Interlock your hands behind your head, keeping your elbows out wide. Straighten your right leg, right foot in the air, and lift your chest and right shoulder to your left knee. Come back to the center and straighten the left leg, bringing your left shoulder toward your right knee. Keep going from side to side, keeping your chest lifted and elbows wide next to your ears.
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  • Perform double-leg toe reachers. These exercises are beneficial in toning and strengthening the upper rectus abdominis and the transverse abdominis, which is the muscle that runs around your waistline. Holding a medicine ball or kettlebell in front of your chest makes the exercise more challenging. Lie on your back and bring your legs straight into the air. Hold the medicine ball in front of your chest and straighten your arms so the ball is in the air. Engage your abs and lift your chest straight toward the sky. Keep looking straight up and lower your chest. Repeat the move, keeping your arms and legs engaged and as straight as possible.
  • Combining a healthy diet with exercises that work the three abdominal muscles will help you get muscle definition in the abs. As with any exercise program, consult your medical professional before beginning these workouts.
    • Wasif H
      Wasif H on 08 Jan 12
       
      I think these are good tips on how to get defintion. I would use other exercises as well. 
Aninder S

Body mass index, overweight or obese, self-reported, adult, by age group and sex - 0 views

www40.statcan.ca/...health81b-eng.htm

Health Canadians BMI

shared by Aninder S on 06 Jan 12 - No Cached
  • 18 to 19 years 23.5 21.5 25.6 25.4 23
  • Males 28.9 23.5 32.3 30.0 28.0
  • Females 18.2 19.6 17.6 20.0 18.4
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  • 20 to 34 years 39.3 40.6 40.3 39.3 40.6
  • Males 47.8 50.0 47.9 46.8 48.3 Females 29.9 30.4 32.0 31.1 32.1
  • 35 to 44 years 50.8 51.2 51.8 52.8 52.7 Males 62.0 63.1 62.3 63.6 64.3 Females 38.8 39.2 40.9 41.4 40.3
    • Aninder S
      Aninder S on 06 Jan 12
       
      These numbers show that throughout the years on average the obesity rate in Canada has risen, not in all categories, but in the majority. I haven't posted all age groups, so just click on the link. These numbers also give the a legitimate reason as to why the government taxes so much on unhealthy (junk) food, whereas you don't get taxed on fruits and vegetables. If this system does work, then junk food will become more expensive than healthy food. Which is definitely a good thing. I think countries that don't impose such laws are seeing the most rise in obesity rates, take the US for an example. You can get a meal for $10 here at McDonald's, where in the states $10 could literally get you five meals. Also the states has no limit to coupons. You are allowed to use multiple coupons for one transaction for a single item, and get it totally free, in Canada one coupon per transaction. Finding coupons is not that difficult and you can virtually get things free in the states. Free and food always works with everyone, and it doesn't matter what the food may be.
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.
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  • 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 .
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