Exercise

Improve your wellbeing


When trying to improve the way you feel about getting older you must understand that feeling good about yourself is one of the best medicines. Your face is the first thing you look at everyday and so that is the place to start your anti aging exercise. To help tighten the skin around your eyes you need only spend ten minutes a day. But these will be ten valuable minutes as you eventually notice a change in the bagginess around your eyes. The skin on your eyes is the thinnest it is anywhere else on the body. It is also quite delicate. You really need to work hard to keep it from giving you the appearance of an old tired person. There are also creams that will help as part of your program.

workout wellbeing


Anti aging exercise is also good for the whole you. When thinking about the next steps remember that you must deal with more than one issue when choosing what kind of exercise to do. The three important aspects of your body that you want to work on include how to improve flexibility, your cardiovascular system and general strengthening. Before you start on this path it is important that you talk to your health care provider to ensure you are physically fit to begin any such program. If deemed not then start with simple stretches which over time will build you up and help change the mind of your physician.

If on the other hand your health care provider gives you the go ahead you must still start your program slowly and build it up. Any anti aging exercise that you do must first be preceded with stretches to get your body ready. This includes before you do aerobics or begin working out with weights. The simplest cardiovascular exercise program consists of stretches then leads into walks and eventually into more taxing exercises that will also help to build strength. Don’t expect results over night. Give your anti aging exercise program time and you will be happy with the results.
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Abdominal Exercises, Benefits and Limitations

Anyone interested in fitness wants to have great looking abs - firm, rippled and well-toned, along with a trim waist. All those are achievable, but beware accepting any myths about flat stomachs and spot reduction around the waist.

As you exercise, you consume energy measured in calories. When you consume enough to deplete the available energy, and enough to reduce the sugars that convert easily, the body goes after stored energy. That stored energy is largely in the form of fat deposits in adipose tissue.

But that process takes place non-selectively. You don't get to choose which fat deposits the body converts. That means, you can't 'spot reduce' by working on your abs. The effect is still achievable, but doing abdominal exercises alone doesn't target that fat.

When you focus on the abs, you will build strength in that area, by increasing the muscle mass in those muscles. That's helpful for a number of reasons. It keeps a firm, strong layer of muscle which helps keep the stomach and other internal organs well inside the plane defined by your hips. You get a nice trim, flat look.

Abdominal exercises help in another way, too. Since the abdominals are large muscles, they consume a proportionately larger percentage of energy than, say, your jaw muscles. That means that as you work them, they have to be supplied with more energy to move through the range of the exercise. That burns many calories, resulting in weight loss and fat reduction.

abs training


There is no gadget, supplement or drug currently on the market that will do that safely and effectively as a substitute. It can only be done through proper diet and regular, moderate to heavy exercise. There's no shortcut to a trim waist, at least not yet.

The effect is also limited by genetics and age. Some people store more fat around the middle more readily than others. Gender, obviously, makes a difference as well.

Many women in their 40s will naturally develop a pouch in the lower abdomen as their hormones change. Many men will naturally develop 'love handles' at the side, since they store fat in adipose tissue there more readily in their 40s than they did in their 20s.

In order to achieve the desired effect you have to approach muscle fatigue. There's no need to perform a hundred crunches to accomplish that. Done correctly, 20 reps is enough. You don't even have to go to the gym. You can do pelvic tilts while sitting in a chair in the office.

But for best effect, warm up and try the following:

Lie on your back, with your knees raised and cross your arms across your chest. Then lift your shoulders off the floor and hold for 30 seconds. You can feel the effect on your abs already. To make the exercise more difficult, put your hands at the side of your head. Don't use your hands to lift your head, just keep them still. For maximum effort, put your hands above your head, then perform the same shoulder lift and hold, focusing on the abs.

Feel the burn. Repeat daily for 10 minutes or twenty reps. In a few weeks, you'll see definite results.
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Myofibrillar Hypertrophy

Myofibrils or muscle fibrils are  basic rod-like units of a muscle. Muscles are composed of tubular cells called myocytes, also known as muscle fibers, and these cells in turn contain many chains of myofibrils. They are created during embryo development in a process known as myogenesis.

Myofibrillar hypertrophy leads to increased levels of actin and myosin which are contractile proteins in myofibrils. In more simple terms, when you lift heavy weights and force new muscle to stress (progressive overload – increase of the weights during every workout is made for myofibrillar hypertrophy), your body will respond by improving the contractility of the muscles.

Muscle Hypertrophy


Using the muscle fibers (motor units) in exercises increases the hypertrophy of myofibrils, which increases the power of muscle contraction, increased strength and allows progressively increasing load, resulting in even greater hypertrophy of myofibrils.

The stronger your fast-muscle fibers are, the stronger is the neuromuscular response and thus you can lift heavier weights that you can overcome intense exercises.


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Supply your Body with Necessary Chemicals

If your body is missing some essential substances or chemicals, you may have an increased appetite for certain products or meals. Here we will analyze the correlation between the increase petite of a person and the lack of a certain mineral or vitamin in the human body.

Appetite for: Chocolate
Lack of: Magnesium
Source: nuts, seeds, fruits, pulses and legumes.

Appetite for: Bread
Lack of: Nitrogen
Source: foods high in protein (fish, meat, nuts).

Appetite for: Sweets
Lack of: Glucose
Source: honey, sweet berries, vegetables and fruits.

Appetite for: fatty foods
Lack of: calcium
Source: broccoli, pulses and legumes, cheese, sesame

Appetite for: cheese
Lack of: calcium and phosphorus
Source: broccoli, milk, cheese

Appetite for: smoked
Lack of: cholesterol
Source: avocado, red fish, nuts, olives.

Appetite for: sour
Lack of: Vitamin C
Source: lemon, cranberry, kiwi, strawberry, rose, brussels sprouts, and others.

Healthy Nutrition

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Banana - Useful Postworkout Snack




It is a known fact that after a grueling workout glycogen stores in the muscles decrease. This is because the muscles get the required energy from glucose, which in turn is derived from glycogen. If you lose sight of the point of consumption of carbohydrates after a workout, then begin the process of disintegration of muscle cells, called catabolism. But the question is how to prevent the start of the process? Filling muscle cell glycogen happens faster after you eat foods rich in carbohydrates.

It is often considered that bananas can naturally recharge the body energy (glycogen) during and after exercise. They are rich in natural sugar, which if digested quickly gets into the blood. They are great to satisfy the hunger and provides our body with the necessary energy source needed after a hard workout. 100 grams of banana contain 90 calories. They contain a huge amount of vitamins. Bananas are considered a good source of potassium. Bananas contain tryptophan amino acid that is converted into serotonin and helps to relax the body (a fact that is very useful after training) and improve mood.

It is also important to know that dried bananas contain five times more calories than fresh ones, since they contain much less water. This fruit, unlike citrus, do not cause allergic reactions, which allows not to limit their consumption.

Conclusion: after a long and serious workout, our body needs replenishment of muscle glycogen, which is synthesized from sugars (glucose and fructose). The ideal source of these sugars are bananas. Their use after training will help athletes to prevent catabolism (the process of destruction of muscle cells).

Bananas can be used not only after exercise. They also help at work or in the road, when the body and muscles, in particular, requires energy. It's the perfect food for a snack. Eating 2-3 medium bananas, you can satisfy your hunger for an hour and a half.

Depending on the maturing stage of banana carbohydrate composition changes. Ripe banana with brown spots has a glycemic index of 55-65, ripe yellow has a glycemic index of about 50, and a slightly unripe banana with green edging has a glycemic index of 40-45.
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13 Products that Reduce the Testosterone Levels

Alcohol. The more blood alcohol contains, the lower is the level of testosterone. One of the most harmful drinks for men is beer. It contains phytoestrogens, which are female sex hormones. "Beer belly" - this is the first sign of female obesity.

Tobacco. Smoking leads to a narrowing of blood vessels, which can lead to a decrease in blood supply to the genitals.

Smoked products. Liquid smoke is a toxic lesion to the tissue of the testes - the glands that produce 95% of the testosterone in the body. The safest way is hot smoking, because the time of exposure to smoke on the product is minimal.

Carbonated drinks and sodas. Increased sugar content and caffeine can lead to dehydration.

Fat milk. It contains natural cow estrogen. Milk in large quantities is useful for children and women, but not so good for the level of testosterone in men.

Bakery products. Acid, sugar and yeast reduce the level of "male hormone". The exception is rye bread or bran, these types of bread contain vitamin B, necessary for a stable erection.

Fast Food. Such food has negative affects not only digestion, but also on the hormones.

Vegetable oil. Avoid excessive consumption of oils - not more than 5 tablespoons per day. Olive, peanut and sesame increases testosterone, but the corn and linseed decreases it.

Soy, legumes. They include plant analogs of female sex hormones - phytoestrogens. In small amounts of soy harmless, because contains complete protein. But as a complete replacement for meat it is not suitable , because it affects the production of male sex hormones.

Products with high cholesterol.
The main source of cholesterol - animal fat  and fat meat. Cholesterol is essential, as is a major component in the synthesis of testosterone, but the consumption in excess may cause harmful effects.

Caffeine, Soluble coffee. Caffeine destroys free testosterone in the body. Permissible dose - 1 cup of good natural per day.

Sugar. Provokes the production of insulin, which stops the production of testosterone.

Salt. Excess salt in the body can lead to an increased sodium content, which reduces the production of testosterone.



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