Skip to main content

Home/ spape11and12/ Group items matching "weight" in title, tags, annotations or url

Group items matching
in title, tags, annotations or url

Sort By: Relevance | Date Filter: All | Bookmarks | Topics Simple Middle
5More

How to Gain Weight - 0 views

nutrition.about.com/...GainWeight.htm gain weight nutrition food repairement calories training protein
shared by Wasif H on 06 Jan 12 - Cached
  • To gain weight, you need to consume more calories every day than you burn with physical activity. You can also gain weight by increasing the size of your muscles.
  • Nutrient-dense foods include fruits, vegetables and whole grains. Foods that are both energy- and nutrient-dense include legumes, nuts, seeds, olives, and avocados.
  • The main goal is to increase your overall intake of calories every day; it doesn't really matter if you eat more meals or increase the size of the meals you eat right now. If you're not used to eating much at any one time, you may prefer to eat several small meals or snacks throughout the day.
  • ...2 more annotations...
    • Wasif H
      Wasif H on 08 Jan 12
       
      information is quite vague on the website
  • Don't add calories to your meals by choosing unhealthy fried foods such as french fries, chicken nuggets and fish sticks. Choose foods that are prepared with cooking methods like baking, poaching, and stir-frying.
8More

Should I Take A Protein Supplement Before Working Out? | LIVESTRONG.COM - 0 views

www.livestrong.com/...-supplement-before-working-out supplement working before after healthy protein training
shared by Wasif H on 06 Jan 12 - No Cached
  • Photo Credit Jupiterimages/Goodshoot/Getty Images Active people involved in resistance training regularly take protein supplements to promote muscle strength, enhance muscle recovery and gain muscle size, as acknowledged in an article by Robert R Wolfe in the August 2000 issue of the "American Journal of Clinical Nutrition."
  • An effective protein supplement used before or after working out should contain the nine essential amino acids that cannot be synthesized in the body. The optimum combination of amino acids renders them "complete proteins." These are protein supplements derived from animal or dairy sources.
  • Writing in Bodybuilding.com, bodybuilder Hugo Rivera categorizes five types of protein used in supplements according to their bio-availability value--ability of the body to assimilate and use protein.
  • ...5 more annotations...
  • The five are: whey protein, egg protein, milk protein also known as calcium cassienate or micellar protein, beef protein in the form of liver tablets, and soy protein.
  • Weight gainers are a blend of protein, carbohydrates and fats, with a high calorie content designed to help you gain Weight. They are particularly useful if you are a hard-gainer with low body-fat and a high metabolic rate. Meal replacement powders are a blend of protein and carbs, but lower in calories than Weight gainers. Protein powders typically contain no more than 5 percent carbohydrates. Protein bars contain proteins and sugars. Ready to drink protein shakes, contain low carbs and essential fatty acids. Beef liver tablets, a protein supplement that dates back to the 1960s.
  • Take a weight-gainer protein supplement or meal replacement supplement within an hour of finishing your work out. These contain simple carbohydrates to replenish muscle stores of glycogen used as energy during your work out, and a blend of quickly assimilated whey protein and sustained release milk protein to accelerate muscle recovery and enhance growth. Hoffman believes the insulin response generated by simple carbs helps the body's uptake of amino acids.
  • Muscle breakdown occurs during resistance exercise and depletes the muscles stock of the branch chain amino acids, leucine, iso-leucine and valine. Take a quick digesting protein supplement like whey protein before your work out. An article by Jay R Hoffman PHD. in the December 2007 edition of the "National Strength and Conditioning Journal," suggests taking a protein supplement immediately before your workout enhances muscle growth.
    • Wasif H
      Wasif H on 08 Jan 12
       
      Good info on when to take a supplement. some say its bad and others say its benficial.
13More

What Do Protein Supplements Do To Young Weight Lifters? | LIVESTRONG.COM - 0 views

www.livestrong.com/...nts-do-to-young-weight-lifters protein supplements creatine highschool important expensive
shared by Wasif H on 06 Jan 12 - No Cached
  • Young weightlifters who want to emulate athletic heroes try to improve their own weightlifting skills and athletic motivation. Yet in the realm of protein supplementation, youngsters would do well to learn as much as possible about sensible nutrition
  • Young weightlifters should avoid relying on protein supplementation for muscle and strength gains, as excessive dietary protein might carry unwanted side effects, and protein supplementation can be unnecessary and expensive.
  • Teenage weightlifters immerse themselves in a demanding sport that emphasizes power and body weight. Already dealing with growth spurts and body changes, these teens may obsess about muscle gain. However, it is exercise, not high protein foods, that builds muscle -- although dietary protein provides the amino acids from which new muscle can be built.
  • ...10 more annotations...
  • Adolescents should obtain 13 percent to 14 percent of their entire calorie intake from protein. If an adolescent weightlifter's diet contains 3,000 calories, 14 percent of the total calories would be 428 cal.
  • diet containing protein-rich foods such as eggs, lean meats, beans, nuts and low fat cheese and milk easily fulfills the young weightlifter's requirements.
  • The National Kidney Association cites studies showing accelerated kidney damage in diabetics on high protein diets.
  • However, Body Building For You suggests that athletes regularly exceed protein requirements with no adverse effects, and that no study ever scientifically proved that high protein diets are dangerous to healthy individuals.
  • n 1998, "Journal of Nutrition" reported excessive protein metabolism encouraging calcium loss through excretion, yet in 2003 the same journal suggested that calcium is not always lost, possibly because phosphorous helps to enable calcium re-uptake by the kidneys -- at least in people with no prior health problems.
  • hus, protein supplements may not harm the young weightlifter, even if those supplements contribute to protein intake beyond recommended levels.
  • Still, two concerns remain: one is financial loss at the expense of weight gain. Expensive protein supplements are unnecessary if the young weightlifter includes protein-rich foods in every meal.
  • Another danger is hidden ingredients. Some of the most respected Olympian weightlifters have tested positive for banned drugs or steroids hidden in nutritional supplements that they believed to be protein or energy supplements.
  • Some cause physical and sexual characteristics to alter, and some hasten cancer. In short, young weightlifters aspiring to world-class competition must exercise the utmost responsibility regarding nutrition. It is never too early to start such discipline.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This information is valuable because I can relate to it. I dont want to be taking some protein that may have other chemicals that are harmful for my body. 
3More

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?
7More

How Long To Gain Strength? | LIVESTRONG.COM - 0 views

www.livestrong.com/...6014-how-long-to-gain-strength strength program training definition muscle young
shared by Wasif H on 05 Jan 12 - No Cached
  • While bicycling, jogging and other aerobic workouts are ideal for improving your heart function and lowering your risk for stroke, you'll need to dedicate time each week to resistance exercise --- also called strength training --- in order to build stronger muscles and overall body strength.
  • Machine weights or free weights like barbells represent the primary tools for resistance workouts, although your strength also increases when you stretch resistance bands or carve out time for pushups and pullups.
  • Your timeline for improved strength depends on the intensity of your resistance workout, as well as how often you visit the gym, according to Dr. Ed Laskowski, a Mayo Clinic fitness specialist. Lifting weights for 20 minutes on three days each week is sufficient to gain larger muscles and better strength.
  • ...4 more annotations...
  • Although online bloggers often suggest that lifting multiple sets is necessary, your body gains the same benefit from one set of each exercise. An appropriate weight is one that fatigues your muscles after between 12 and 15 repetitions
  • Although a disciplined routine typically produces higher strength levels in about a month, you'll hinder your progress if you test your muscles two days in a row. Resistance exercise promotes strength through a cycle of exhaustion and regrowth.
  • An effective workout tires your muscles and triggers an alarm response --- or an adaptation process that allows the muscles to adapt to the challenge and strengthen for increased activity. Any muscle tested to a healthy level of fatigue often causes soreness and needs a minimum of 48 hours of rest. Your best chance to continue strength development and avoid muscle deterioration comes with a schedule that lets you work the muscle in your upper body on day and your lower-body muscles in the following workout.
  • You'll have the greatest chance to meet your strength-building timeline by warming your muscles prior to a resistance workout with up to 10 minutes of mild aerobic exercise, including a brisk walk. Stretching your muscles at end of a workout is also beneficial in order to reduce discomfort and stiffness. Begin a resistance regimen only with your physician's consent.
19More

When Too Much Exercise Becomes a Problem - 0 views

www.sparkpeople.com/...fitness_articles.asp Excessive Exercise
shared by Aninder S on 09 Jan 12 - No Cached
  • But while a little exercise is a good thing, taking exercise to the extreme can cause serious health issues, even death.
  • When few adults exercise regularly, and many struggle to find just 20 minutes to dedicate to a workout, it may be hard to believe that some people place exercise at the center of their lives
  • Compulsive exercise is more than a desire to get in the ultimate shape or manage one's weight.
  • ...16 more annotations...
  • Sufferers of exercise bulimia use excessive exercise to purge or compensate for eating binges or simply regular eating, often working out multiple times per day or for three or four hours at a time
  • Deep down, this disorder has more to do with control than it does the desire to fit into a smaller size of jeans
  • The scary thing about an addiction to exercise is that it creeps up gradually, usually among everyday people who start exercising, feel good afterward, revel in the calories they're burning, have a desire to get healthier or lose weight, and therefore start believing that more is better
  • Oftentimes, people who develop an exercise compulsion don't feel like there's anything wrong with what they do
  • Compulsive exercisers build their lives around working out and are genuinely distressed if they can't exercise as much as they feel they need to (or should be)
  • Exercise bulimia is similar, but involves eating binges. People who suffer from exercise bulimia often binge on food and then exercise obsessively to make up for it. Exercise becomes a way to control calories, justify eating, and punish oneself for eating too much or eating the "wrong" things.
  • In general, exercising for up to 60-90 minutes, most days of the week is reasonable and healthy for most people as long as recovery and downtime is built in.
  • Exercise is usually a good thing, but rest and recovery are very important, too
  • Excessive exercise can weaken the body and cause a host of problems, including: Fatigue Suppressed immune system Lack of menstruation (amenorrhea) in women due to a lack of body fat Reproductive problems Heart problems (such as muscle wasting and rhythm problems) Dehydration Arthritis Osteoporosis Stress fractures and sprains Kidney failure
  • Getting a Diagnosis
  • Compulsive exercise and exercise bulimia can affect both men and women of all ages, races, body types and weights.
  • A doctor may ask if the person is exercising and get the right answer (yes), never knowing the extent to which the patient is actually jeopardizing his or her health by taking exercise to the extreme
  • A physician may first suspect a problem if a woman stops menstruating due to a drop in body fat, which affects estrogen levels, but the condition may be virtually undetectable in men whose body fat levels can be much lower without creating any health problems.
  • Treatment Options
  • Studies have found that sufferers often come from families where food was used as a way of controlling behavior and battles surrounding food were common
  • Traditional treatments for exercise bulimia include support groups, cognitive behavior therapy, psychotherapy, and/or medication, such as anti-depressants.
4More

Exercise and Nutrition Tips - 0 views

exerciseandnutritiontips.com health and fitness exercise tips exercise and nutrition nutrition tips Fitness Tips healthy eating exercise and nutrition articles Exercise and Nutrition Tips
shared by Paul McCarlie on 06 Jan 12 - No Cached
  • The most effective way for fat loss is increasing your metabolism.
  • Weight training and aerobic activities and taken in enough nutritious calories each day for energy all while having enough protein to maintain muscle mass, which in turn will lead to fat loss
  • It is important to focus on fat loss and not just weight loss.
  • Paul McCarlie on 06 Jan 12
     
    Good article that gives some insight into the specifics of weight loss
1More

Weights Vs. Cardio: Your Guide To The Perfect Body | LIVESTRONG.COM - 0 views

www.livestrong.com/...your-guide-to-the-perfect-body weights cardio
shared by Anita B on 08 Feb 12 - No Cached
    • Anita B
      Anita B on 08 Feb 12
       
      When working out you should not be only worried about how many calories you are losing. Instead you should be more focused on how your body expands calories outside the gym. To get more bulky, you do not only focus on lifting weights but also on what you eat. Overall, strength training can help you lose body fat and it's faster to better fitness than just plain cardio exercises. 
1More

Youth Sports Training - Strength Training & The Young Athlete - 0 views

www.y-coach.com/strengthtrain.html youth training strength exercises weights lifting growth
shared by Justin D on 23 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    There are several factors to consider when programming strength training for young athletes. - 1. Central Nervous System Maturity - The true argument with respect to children and weight lifting should not be based on the maturity (or in this case immaturity) of the child's muscular system, but rather the advancement of the child's CNS. Within proper application of load, volume and intensity, a child's muscular system will not be compromised by weight training activities. However, a lack of motor control (a function of the CNS) will affect the child's ability to perform weight-training exercises safely. It is therefore the maturity of the CNS that is the ultimate determining factor. 2. Cross Section Of Muscle - A larger muscle infers a greater strength potential. While hypertrophy of this sort is not hormonally possible with pre-adolescent athletes, this fact is why I advocate that early adolescent athletes train with hypertrophy-based responses in mind. 3. Biological Maturity - Biological age, unlike a child's chronological age, is not actually visible. Biological age is based in large part to the "physiological development of the various organs and systems in the body" (Bompa, 2000). For example, the adequate development of bone, the efficiency of the heart and lungs to transport oxygen; these are examples of items that comprise biological age. This becomes important when determining the volume or intensity of the training program for the young athlete. 4. Hormonal Issues - Androgenic (muscle building) hormones are low in pre-adolescent athletes. This means that hypertrophy-based responses are all but impossible. Strength gains are however, very possible. 5. Technical Issues - Providing a proper foundation of the technical merits of strength training is paramount when working with youngsters.
1More

Will Lifting Weights Stunt My Growth? - 0 views

www.sixpackfactory.com/ifting-weights-stunt-my-growth exercises fitness healthy body weights lifting growth
shared by Justin D on 23 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    To "stunt your growth", the growth plates of the human body must be injured. The most common being overuse injures or even a fall/blow to the limb - causing bone fractures. Bone infections, extreme cold, radiations and certain medications, neurological disorders and metabolic disease also can cause growth plate injuries. So what are growth plates? The growth plates are areas of growing tissue near the end of bones. Growth plates are located on the long bones of children and young people. Each long bone has at least two growth plates-one at each end. This is where the long bones grow. When young people finish growing, the growth plates close and are replaced by solid bone. Thus injuries to the growth plates are especially dangerous for adolescents. Halting the growth of a child is undesirable and thus should be avoided(duh). Paranoid parents becoming more aware thus began questioning whether weight lifting could stunt the growth of their children.
1More

How Safe Is Protein Powder? | LIVESTRONG.COM - 0 views

www.livestrong.com/...848-how-safe-is-protein-powder protein powder
shared by Justin D on 27 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    Picking Your Protein MAKE A DECISION FOR THE BEST RESULTS Once you know what type of protein you want to use, the next step is to identify the nutritional values within that specific protein. First, you should always check the calories per serving. Both weight loss and muscle gains boil down to your calorie intake, so you'll want to be sure the protein you choose aligns with your goals. Generally protein powders are divided into lean, meal replacement and weight gainers. Next, make sure the grams of protein per serving are adequate for your goal. A good general rule of thumb is to consume 1 gram of protein for every pound of body weight. Be sure to consume your daily allotment in small amounts throughout the day to prevent overconsumption and to maximize your results.
18More

Healthy Weight: Healthy Eating for a Healthy Weight | DNPAO | CDC - 0 views

www.cdc.gov/...healthy_eating weight cdc healthy lifestyle
shared by Ali C on 02 Dec 11 - No Cached
  • healthy lifestyle involves many choices.
  • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
  • low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
  • ...13 more annotations...
  • Fresh fruits
  • Fresh vegetables
  • If "healthy eating" makes you think about the foods you can't have, try refocusing on all the new foods you can eat—
  • Calcium-rich foods
  • A new twist on an old favorite
  • Some general tips for comfort foods:
  • Consume them less often.
  • Eat smaller amounts.
  • a lower-calorie version.
  • Making the same healthy eating choices over time can lead to better eating habits.
  • thinking more positively
  • focusing on what you can have
    • Joti P
      Joti P on 02 Dec 11
       
      This website is great for the fact that it is a gov website and it really emphasises the main categories of healthy eating and also how to make it worth while.
    • Ali C
      Ali C on 04 Dec 11
       
      This website helped answer my first 2 questions about maintaining a healthy lifestyle and how to keep your diet healthy and how to keep your calories in check. The types of foods you should intake and how they affect our body.
  • Joti P on 02 Dec 11
     
    Provides a good description for my first question.
12More

Why Exercise Is Wise - 0 views

kidshealth.org/...exercise_wise.html Exercise Life
shared by Joti P on 03 Dec 11 - Cached
  • Exerc
  • Highlight
  • Highlight
  • ...8 more annotations...
  • Exercise benefits every part of the body, including the mind.
  • help a person to feel more peaceful and happy
  • exercise is one of the most important parts of keeping your body at a healthy weight
  • Exercise helps people lose weight and lower the risk of some diseases.
  • These diseases, which used to be found mostly in adults, are becoming more common in teens.
  • Exercise can help a person age well.
  • Studies have found that weight-bearing exercise, like jumping, running or brisk walking, can help girls (and guys!) keep their bones strong.
  • three components to a well-balanced exercise routine are: aerobic exercise, strength training, and flexibility training.
  • Joti P on 03 Dec 11
     
    I really enjoy this site becuase i gives me information about my quesions and it really relates to people of my age.  This portion helped me answer question 10.
5More

Overweight and obese adults (self-reported), 2010 - 0 views

www.statcan.gc.ca/...11464-eng.htm canada overweight rates
shared by Aninder S on 03 Dec 11 - No Cached
  • In successively older age groups from 18 to 64, the percentage of Canadians with a normal weight declined significantly (Chart 3), and the percentage in the combined overweight-obese category increased significantly.
  • When those who were overweight were included, 60.9% of Canadian men and 43.7% of women had an increased health risk because of excess weight.
  • In 2010, 18.1% of Canadians aged 18 and older, roughly 4.5 million adults, reported height and weight that classified them as obese, virtually unchanged from 2009. However, from 2003 to 2010, obesity among men rose from 16.0% to 19.8%, and among women, from14.5% to 16.5% (Chart 1).
  • ...1 more annotation...
    • Aninder S
      Aninder S on 03 Dec 11
       
      It's terrifying seeing the obesity rates rise in Canada. This shows you the increase in packaged, processed, and preserved foods that we consume everyday. What this article doesn't do however is compare Canada to other countries and realize that degree of seriousness about obese people. 
  • Aninder S on 03 Dec 11
     
    http://www.torontosun.com/life/healthandfitness/2011/03/02/17464181.html Here's another link that shows that increase of obesity rates over the years.
5More

Reps, Sets and Where to Exercise - Choosing Repetitions, Sets and Where to Workout - 0 views

exercise.about.com/...weight101_3.htm sets muscles endurance reps
shared by Ali C on 04 Dec 11 - Cached
  • How Many Reps/Sets To Do You've figured out the exercises you should be doing, but what about the number of sets and repetitions? Your decision should be based on your goals. The American College of Sports Medicine recommends 8-12 reps for muscular strength and 10-15 reps for muscular endurance. They also recommend at least 1 set of each exercise to fatigue although you'll find that most people perform about 2-3 sets of each exercise. In general:
  • For fat loss: 1-3 sets of 10-12 reps using enough weight that you can ONLY complete the desired reps.
  • To gain muscle: 3+ sets of 6-8 reps to fatigue. For beginners, give yourself several weeks of conditioning before going to this level. You may need a spotter for many exercises.
  • ...1 more annotation...
  • For health and endurance: 1-3 sets of 12-16 reps using enough weight that you can ONLY complete the desired reps.
    • Ali C
      Ali C on 04 Dec 11
       
      After reading this site, I learned that it is more effective to do things in "sets" and "reps" rather than maxing it out. It works out better for the body and has a better effect on the body.
4More

Good Calories, Bad Calories - 0 views

www.everydiet.org/...good-calories-bad-calories
shared by Anita B on 18 Jan 12 - No Cached
  • According to him if we concentrate on including good calories in our diet and cutting out the bad calories it will be much easier for us to lose weight as well as to maintain good health
    • Anita B
      Anita B on 18 Jan 12
       
      Usually when people want to loose weight they cut down on things such as fat, sugar etc. and don't pay much attention to good calories vs bad calories, myself included
  • “Exercise does not make us lose excess fat; it makes us hungry.” His belief is that exercising can actually make you gain weight because you end up eating more than you normally would.
    • Anita B
      Anita B on 18 Jan 12
       
      I disagree here as a person can workout and even though they are hungry they can eat healthy, leading to a healthy lifestyle
4More

How long should I being working out for? - 0 views

www.livestrong.com/...long-should-teenagers-exercise
shared by Gurkirat S on 09 Jan 12 - No Cached
    • Gurkirat S
      Gurkirat S on 09 Jan 12
       
      The amount of time I should being working out for is at least 60 minutes three days out of a week. Any kind of activities, that will help me build my muscles and bones stronger for example, like of how I go to the gym, and it helps my body in general stronger and gives me more strength as well. Also, this means that I don't have to do a continuous workout, I just got do 60 minutes in total, doesn't matter of what I do, as long as I'm using muscles to do it. For example, I can do 30 minutes in the morning and 30 minutes during the evening. 
  • Daily Cardio Needs Most teenagers should aim for at least 60 minutes of exercise every day, most of which should come from moderate-intensity cardio exercises such as brisk walking or vigorous cardio exercises such as running, according to the Centers for Disease Control and Prevention. Include vigorous activity in your workout sessions at least three days each week. Although you need about 60 total minutes of exercise a day, the length of any one exercise session can be shorter. For example, you could do two 30-minute sessions or four 15-minute sessions spread throughout your day.
  • Daily Strengthening Needs Activities that strengthen your bones and muscles should be a part of your 60 minutes of exercise at least three days out of the week. Activities such as gymnastics build your muscle and bone strength, but a gym workout also helps. Strengthening exercise options include body weight workouts such sa pull-ups and crunches, resistance tubing exercises, free-weight exercises and weight machine exercises, according to the Mayo Clinic.
  • Gurkirat S on 09 Jan 12
     
    How long should I being working out for?
1More

Weight Lifting (Resistance Training) Types, Programs, Tips and Benefits on MedicineNet.com - 0 views

www.medicinenet.com/...article.htm exercise fitness weightlifting
shared by Gurkirat S on 09 Jan 12 - Cached
    • Gurkirat S
      Gurkirat S on 10 Jan 12
       
      Resistance exercise is any exercise where muscles contract against an external resistance with the objective of increasing strength, tone, mass, and/or muscular endurance. The resistance can come from dumbbells, weight machines etc. So, increasing the weight lifting willl depend on what your focus is on.
12More

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.
  • ...9 more annotations...
  • 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.
11More

How to Do the Leg Curl - Performing the Leg Curl Exercise - 0 views

weighttraining.about.com/...leg_curl.htm
shared by Joti P on 06 Jan 12 - No Cached
  • How to Do the Leg Curl - Exercise Description
  • Start with a light weight and lie on the bench face down.
  • Adjust the pads so that they are in a comfortable position around the ankles so that there is some heel involvement in the effort
  • ...7 more annotations...
  • You should adjust the weight so that you can do about 8 to 12 repetitions in each set.
  • Grasp the support handles, remember to breathe out on exertion and in on recovery, then lift the pads upward as you flex the knee joints.
  • Lift the pad as far as it will go toward the buttocks.
  • Lift and lower the leg under control
  • This is mainly a bodybuilding exercise to build muscle in the hamstrings.
  • Don't lift excessively heavy weights on this machine.
  • To some extent, you can target the hamstrings by pointing the toes (plantar flexion), and the calf muscle (gastrocnemius) by curling the toes toward the shin (dorsiflexion).
  • Joti P on 06 Jan 12
     
    Leg muscle training exercise. 
‹ Previous 21 - 40 of 112 Next › Last »
Showing 20▼ items per page