Alternating Hammer Curls are a specific exercise aimed at your increasing the strength in your Bicep muscles. Hammer Curls are best done with dumbbells in each hand as they help you to control the rate at which your Biceps strengthen, improve in size and looks. Having strong Biceps not only looks good but allows you to get better at other exercises that involve weights.
When using weights you need to make sure that you have a buddy or a spotter with you so that they can help you to keep your form and technique right so that you do not accidentally sprain or damage any other muscles in the process. Standing straight with your feet firmly planted shoulder width apart and your arms at your side with your palms facing you, you need to curl each weight alternatively in each arm up till at chest height. Using lighter weights and building up to heavier weights is the right way to go, as you may find at first you are unable to lift weights that you think you can as you are using your Bicep muscle alone rather than any other muscles to support the lift. Concentrating on one muscle takes time and patience. Holding your Bicep and using a counting system will improve the rate at which you increase the size and power of your muscles. Always keep your wrists locked so that you do not inadvertently damage them in any way.
In effect only your forearms should move as this ensures that the concentration on your Biceps is absolute. There are variations of this exercise if you need more support for your back or if you need more support for your legs. This can be achieved if you sit down on a bench to do the Alternating Hammer Curls. You can use the back support if you need it or not if you do not. The exercise is performed exactly the same with a straight back and your feet shoulder length apart. Tuck your elbows into your waist and use only your Biceps to pull up the weights, in alternate raises.
Keeping your breathing measured and controlled will allow you to lift heavier and heavier weights over time and will benefit your training regime as a whole. Inhaling as you raise the weights and exhaling as you let go after your count will help you to fully take control of the muscle in question which in this case is your Bicep. Muscles are always improved, sculpted and built upon better when they are taken from a lower weight mass as this controls the amount of stretching the muscle does which builds stronger and more reliable result. Stretching before and after exercise minimizes the chances of damaging your muscles, so make sure that you stretch fully as looking after yourself does not start or end with the exercise alone. The look and feel of your arms has to include in your regime Alternating Hammer Curls because without them your workout regime is not complete.
The 12 day grapefruit diet is not a new concept. The original plan was developed in the 1930′s. This fruit appears to be a dieter’s dream. It has no fat, is high in fibre and low in calories. It also carries benefits for your skin as it is high in vitamin C.
So how does this diet work? It’s very simple. You eat half a grapefruit before every meal. The enzyme it contains reduces your appetite so you consume fewer calories. It also speeds up the fat burning process helping you to shed pounds. Everyone knows that if you use more energy than you take in from the food you eat, you will lose weight. Some studies suggest that you could lose up to ten pounds in less than two weeks simply by introducing this change. Personally, I believe you would have a better chance of success if you also cut your portion sizes, ate four or five smaller meals rather than three large ones.And took more exercise.
It is completely pointless thinking that one simple change in your lifestyle is going to result in a big weight loss. You need to review all areas of your life. Do you eat food because you are bored? Upset? Do you get enough exercise? Most Americans are not active enough. You don’t suddenly need to become a gym fanatic but a little extra activity every day will help. I am sure you can think of a million ways to add some movement to your sedentary lifestyle. You could take the stairs instead of the lift; get off the metro one stop early, walk to the store etc.
In the same way, you can make progress by implementing simple changes at mealtimes. Instead of frying your food which only adds extra calories, try grilling, baking or steaming. Learn how to cook rather than relying on prepackaged meals that add dollars to your bills as well as pounds to your waistline. Use herbs and spices to flavor your meals rather than salt to help prevent fluid retention.
Eat more fruit and vegetables. They are high in fibre, low in calories and very filling. Your skin will glow from all the extra vitamins and minerals you are consuming. Don’t eat carbohydrates after 5pm in the evening as your body will not have sufficient time to use up all the energy they release. The body converts excess energy into fat.
Eat protein but chose the leaner cuts of meat and forget about sausages and other processed foods for now. Don’t exclude all treats but go for quality rather than quantity. Stop eating when you are full and not when your plate is empty.
Don’t mistake being thirsty for feeling hungry. And stop ingesting hidden calories via flavored waters, fizzy pop and perhaps the biggest culprit of all, alcohol.
You can shrink your waistline by using the 12 day grapefruit diet. but only if you combine it with a healthy eating and exercise program.
How much do you know about food? Lose weight by increasing your knowledge about what to eat. Only by educating yourself about the true nature of food will you be able to shed pounds. This article is going to talk about what you need to know about food to lose weight.
First of all, you need to know about calories. Calories are the fundamental item in any weight loss program. The basic rule is that to lose a pound, you need to burn 3500 calories than you eat. If you want to lose a pound a week, you need to burn 500 calories a day more than you take in.
Not all foods are created equal. While Twinkies are banned on every diet, some diets treat food lose weight differently. For instance, Adkins and the South Beach diets encourage you to restrict your carbohydrate intake while allowing you to eat as much protein and fat as you want. The Mediterranean diet, on the other hand, encourages you to eat complex carbohydrates such as fruits, vegetables, and whole grains while limiting red meat and most kinds of fats. Both schools have their food lose weight fans.
The next thing you need to know about is that the time of day that you eat is important. The old saying “eat like a King at breakfast, a prince at lunch and a pauper at dinner” is very true for people thinking about food to lose weight.
A big breakfast is a good way to start the day because it will keep you full through lunch. Having a moderate sized lunch and a light mid afternoon snack will keep you going through the afternoon. But how much energy do you really need in the evening? Most people watch television, read, or surf the internet after dinner. That’s why a light dinner is all you need. Also, close the kitchen after dinner and don’t eat for the four hours preceding bedtime.
The kinds of foods you have can also be a factor in food weight loss. Scrambled egg whites are a great breakfast base. For lunch, you can even eat out if you know what to choose. Any of the foods on the Subway “under 6″ menu are perfect. For dinner, try a broth based soup to start followed by a salad with low fat dressing. Have a small serving of meat with a larger serving of vegetables.
Of course, you are going to want snacks, and that’s okay provided that you know what is good to eat. Hagan Daas can even be on your diet, provided that it is their yummy sorbet. Chocolate Dream cookies can substitute for your favorite chocolate chip type. But otherwise, stick to fruit, pretzels, and vegetables.
Another issue to consider is how much sodium you have in your diet. Your body only needs about 500 grams of sodium, but most Americans have between 3000 to 6000 grams a day. All that extra salt leads to bloating and weight gain. Drinking 8 or more glasses of water a day can help to mitigate this problem by flushing some of the sodium out of your system.
The food lose weight connection is real. I encourage you to try to learn as much as possible about what foods really have in them including their calorie, carbohydrate, fat, protein, and sodium contents.
After the drinking of water, juice recipes for weight loss have to be one of the most natural and best ways to stay healthy as you lose weight. Forget about the fad diets, the celebrity endorsed virtual starvation weight loss programs, adding natural healthy juices to your daily eating plan is streets ahead.
The first thing you’re going to have to do is to invest in a juicer – and I say invest because that is exactly what it will be for you and your body. They come in all kinds of shapes and sizes and prices and though some of them can do a variety of other things such as pulping and chopping, a basic juicer will serve you well to try out some juice recipes for weight loss.
Decide on your favorite fruits and vegetables and make sure that the produce you use is as fresh as you can find. The great thing about using juices to help you lose weight is that what you come up with can be as personal as the clothes you wear and how you wear them. No one, is going to be preparing and drinking the same juice recipes as you in the same way as you!
Fancy a carrot and apple juice for breakfast? Then simply wash your carrots, peel and core your apple and throw them into a juicer, in whatever quantities you desire and add a splash of lemon juice and you have yourself a lovely breakfast juice. A juice like this is stuffed full of beta carotene, iron and vitamin C and so if this doesn’t get you going in the morning then simply throw in even more vegetables.
The real key to finding and using juice recipes for weight loss is to make sure that you try a variety of juices. Think about this, the number one reason that many people fail to lose weight is because they get bored with what they are eating. They crave their favorite foods and feel disgruntled that they are not ‘allowed’ to eat and enjoy them. Now, there is virtually no way you should fall into the trap of getting bored with your juices. Just make sure that you are mixing them up regularly and adding or taking away from them.
For instance, that apple and carrot breakfast juice could be so easily changed and refreshed by adding a stick of celery to the mix or even a hand full of strawberries and some crushed ice. Just make sure that you are using all of your favorite fruits and vegetables, in a variety of groups and your juice recipes for weight loss will stay refreshing and keep your interest.
Obesity is having too much body fat. The body consists of water, protein, fat, carbohydrates, minerals, vitamins, bones, and muscle. When the body has too much fat you have a much higher risk of developing heart disease as well as high blood pressure, high cholesterol, diabetes, and stroke.
Obesity increases the risks of heart disease since it raises the levels of cholesterol, lowers the good cholesterol, raises the blood pressure, and can cause diabetes. Even if a person does not have the any of the mentioned medical problems, obesity does highly increase the risks for heart disease. It is the major cause of gallbladder disease and harms the heart and the blood vessels as well as degenerative joint disease.
Obesity is caused generally by consuming more calories than used in physical activity or other daily activities. When too many calories or too much saturated fat, trans fat, and cholesterol is consumed, the levels of cholesterol in the blood rises increase the risks of heart disease.
To determine if a person is obese a test called body mass index or BMI is used to calculate the obesity factor. This type of test is widely used and even though it does not take into consideration the amount of muscle a person has, it is pretty accurate to determine the health levels of a person and their general amounts of body fat.
A standard measure, if a person is obese, is if the waistline in a woman is more than 35 inches and in a man is more than 40 inches, they are considered high risk for being obese.
Using the BMI to calculate the fat of the body use the following example:
Weight 150 pounds
Height 5’9″ = 69 inches
Divide the weight in pounds by the height in inches squared (69*69 = 4761) equals .0315 multiplied by 703 equals 22.14 BMI rate. The 22.14 is in the healthy range for body mass.
The BMI ranges for the body are 18.5 or less is considered underweight, 18.6 to 24.9 is considered healthy, 25.0 to 29.5 is considered overweight, and 30.0 or more is considered obese with 40.0 being considered extreme obesity.
To help prevent obesity eat a healthy diet of fresh fruits and vegetables with whole grains, less fat from meats such as fish, chicken and lean beef, and nuts. The foods with fewer fats will help with the risks of heart disease, diabetes, high blood pressure, high cholesterol, arthritis, and obesity.
Add an exercise regime to your life style. Take up walking for thirty minutes every other day to get some physical activity in your life. Walk instead of driving places, including at work, when you usually take the elevator take the stairs instead.
Exercise and nutrition do go hand in hand. If you suddenly begin exercising strenuously without adequate nutrition you are going to start feel weak and sick before you know it. This is why it is important to eat properly and keep hydrated before, during and after your exercise routine.
Before starting your exercise program make sure that you have eaten something. A small amount of protein with some complex carbohydrates is a good choice. This snack will help fuel your body and provide you with energy while exercising.
Being properly hydrated is crucial for anyone at any time but especially when doing some form of physical exercise. You should always try to carry a water bottle with you and sip on water every 10 minutes or so. Being hydrated will help prevent your muscles from becoming too sore and helps reduce painful muscle cramps.
If you feel shaky after exercise your body may be requiring some food. So eating another small snack is advisable. Try eating a piece of fruit such as an apple or handful of grapes. This should be enough to see you through until your next meal.
Eating healthy during the day will also help your body get the most benefit from your exercise. If you are attempting to lose weight then cut back on sugars, starches and fats. Instead you want to concentrate on eating plenty of fresh fruits and vegetables. Protein is important and should be eaten in small portions. It is recommended that you eat lean, low fat choices of protein such as chicken, turkey, fish and avoid eating too much red meat.
The top tips for both fitness and nutrition can be summed up into the following points:
Always drink enough fluids before, during and after exercising
Eat a small snack before working out
Eat fresh foods as much as possible
Always take the time to warm up and cool down to avoid injury
If adding a low impact exercise to your lifestyle is a new concept then pick something that you will enjoy. Many types of activities can be classed as low impact. Walking, cycling, swimming, dancing, ice skating and golfing are just a few of your choices.
Pilates and yoga may sound easy to do but they are low impact workouts that can be very strenuous and good for your body. Don?t forget too that you don?t have to stay with one exercise. Pick a variety and do them once a week or a couple of times each month. This way you are less likely to get bored and will stick with your new exercise plan.
How do you lose belly fat? That seems to be the million dollar question. Many people say the key is to “obey.” But, I’m going to give you a more thorough answer to the question how do you lose belly fat in this article. A firm, flat stomach is the ultimate symbol of sex appeal. But researchers have also found that losing abdominal fat is one of the most important things you can take to stay healthy for life.
While you probably realize that excess fat is unhealthy, you should also know that where the fat is distributed is key to health. People who are fattest in the abdomen (the so called “apple shaped body”) have a greater risk of heart disease and diabetes than those with pear shapes (fattest in the hips, buttocks, and thighs).
You won’t be surprised to learn that the best way to lose abdominal fat is to eat right and exercise regularly. And there’s a growing body of evidence showing that the quickest way to burn off the fat from your belly is with a mix of weight-training and aerobic exercise.
One study tracked 30 obese women for six months. The women were assigned to either a control group, an aerobic exercise group, or a combined exercise group.The aerobic exercise group did a full hour of cardio exercise for six days a week. The combined exercise group did weight training on Mondays, Wednesdays, and Fridays, and aerobic exercise on Tuesdays, Thursdays, and Saturdays.
At the end of the six month period, the women in the aerobic group had lost 23.1 cm of abdominal subcutaneous fat while the combined group lost 61.8 cm, nearly three times as much. The combined group also did better on the abdominal visceral fat measure with 93 cm lost compared to 82 for the aerobic only group. There was no change in the control group.
How do you lose belly fat starts with developing a combined exercise plan that is strenuous. 30 minutes a few times a week won’t cut it. You need a full body training program combining cardiovascular and resistance exercises. You don’t need to do hundreds of crunches, sit ups or any of the complicated routines being touted by the “six pack abs” hype machine. The key to losing belly fat is to burn more calories than you eat. These fancy exercises don’t burn the kind of calories you need in order to be really successful.
Getting killer abs has a lot less to do with training and everything to do with lowering your total body fat. The next step is to eat the right foods. There is a lot of conflicting information on nutrition. From the Adkins “eat no carbs” people to those who eschew all fats, there are radicals on every side.
How do you lose belly fat starts with taking in enough protein to maintain muscle mass. At least 20 to 30 percent of your diet should come from fats. Then, you balance your carbs around the other two factors depending on whether you want to lose weight or not. And if you are trying to lose belly fat, you do want to lose weight. You must take in fewer calories than you burn.
How do you lose belly fat? Basically, if you lose the excess fat in your system, your belly will go away too.
For someone being obese, health problem risks are greatly elevated. The extra weight can cause physical problems like bone and joint problems. And things like diabetes, heart disease, cancers and other serious conditions are more likely to occur. For those who are being obese, health problem risks often center around a condition known as metabolic syndrome.
For someone being obese, heath problem risks are generally directly tied to this syndrome. Metabolic syndrome is just a term for a cluster of conditions that tend to occur together. The presence of these conditions is a pretty good indicator about future health.
For instance, someone with metabolic syndrome is going to have a much higher chance of heart disease, stroke or diabetes than someone who doesn’t have the condition. For people who have one or two of the conditions that make up metabolic syndrome, their risk of these serious diseases is still a little less than someone with a full-on case.
The conditions that are generally present in metabolic syndrome include:
- Obesity. People with metabolic syndrome are generally obese, often with much of their body fat centered in their stomach, giving them an “apple” shape.
- High blood triglycerides (fat).
- High blood pressure.
- Low HDL cholesterol levels. This is high-density lipoprotein, also known as the “good” cholesterol. Having a low good cholesterol level has been found to be more dangerous. than having a high “bad” cholesterol, or LDL (low-density lipoprotein) level.
- Insulin resistance.
A person can have one or two of those conditions without having metabolic syndrome. But their risks for developing the other conditions is very high. In fact, having just one of the conditions listed above makes it very likely that you’ll develop the others.
Being obese, health problem risks are elevated, but there are some factors in metabolic syndrome that a person can’t control. A family history of diabetes, for instance, puts a person at greater risk of developing metabolic syndrome.
Age and race are also factors. Asians and Hispanics tend to develop metabolic syndrome at a greater rate than other races. And the older a person gets, the greater the risk of developing the syndrome.
But for the most part, the conditions that make up the syndrome and the syndrome itself are preventable. And there are no special drugs or treatments required to prevent or reverse metabolic syndrome.
The first recommendation, whether you want to prevent the syndrome or reverse it, is to eat a healthy diet. Choose whole foods like whole grains, fruits and vegetables and avoid carb-laden, starchy processed foods. Don’t drink sodas or other sugar-rich beverages, but opt for water instead.
The next step is to get some exercise. Walk for a half an hour or so each day. That’s all it takes. This along with a healthy diet can help you lose weight, the third thing to do to defeat metabolic syndrome. Being obese, health problem risks including that of metabolic syndrome are elevated if you smoke, so quit smoking and you’ll be on your way to preventing or reversing the disease.
Exercising as a family has lots of benefits. First it provides you with some great quality time together. Plus it shows your children that exercise can be fun and is a great way to instill some healthy habits into them. Too many children today spend so much time in front of computers and video games that they don?t understand the benefits of getting some exercise.
Exercise doesn?t have to be running and huffing and puffing around the gym. There are plenty of easy low impact exercises that can be done together. A couple that come to mind are walking, hiking, swimming and golfing. What better way to get outside with your family and have fun!
Just teaching your young child how to ride a bike or learn to skate is exercise! You are showing them how to be active and get some much needed fresh air.
Many parents put their children into baseball, soccer and even karate lessons, which is fine. But what is better is when both parents and children exercise together. So why not go on a family hike once a month?
To get your children into the habit of exercising you could allow them to pick the activity. It could be going on a mountain bike trail, ice skating, horseback riding, even going out to play miniature golf.
As with any exercise you want to make sure that your kids are wearing the correct type of clothing. This includes any protective clothing such as helmets, knee and elbow pads. If you are hiking then a good hiking boot is essential. You want to prevent injuries if at all possible.
Before you head out for the day or afternoon make sure that everyone has had the chance to warm up. This could be just doing a few jumping jacks or running on the spot for a couple of minutes. Even bending over to see who can touch their toes is a great warm up exercise that is fun for the family.
Make your chosen activity more enjoyable by taking along a camera and shooting a few pictures of your family outing. If you are hiking or walking you never know what animal, bird or unusual flower you might see.
Always go out prepared by having a small first aid kit in your car or better yet carry it along in a back pack. Hiking is a great way to teach your children how to read a map and use a compass. They won?t even realize they are learning something new as they?ll be having so much fun.
Want to work out in a gym-like atmosphere but don’t want to fork out the hundreds of dollars required for a membership? For those of us who either don’t like to or can’t run outside, and can’t find a way into the local fitness center, we’ve compiled some tips for you when it comes to creating your own home gym.
Check it out at the library. A staple of any home gym is exercise videos. These are a great way to get sweating with minimal cost involved, but when the minimal cost drops to “zero” it’s as budget friendly as you can get! Most libraries carry work out tapes and videos in their media sections, and the larger ones are likely to have DVDs as well. This is a great way to get some serious variety into your workout video regimen, as well, since you can bring back the old tapes and pick up new ones every week without spending a dime!
Work out with a buddy. Instead of spending 50 dollars or more on a personal trainer, why not try working out with a friend in the comfort of your own homes? This is a great way to get you both motivated to work out, as you’ll have to deal with the sense of “letting the other person down” if you cop out for a day. You can either encourage each other or compete against each other as you desire and it’s all free!
Used gym equipment is cheaper. If you’ve always wanted a stationary bike but just can’t justify spending the hundreds if not thousands of dollars required to get one into your home, try Craigslist for used equipment. You might balk a little bit at first, but think about it, people pay hundreds of dollars to share gym equipment with total strangers at gyms. What’s so different about purchasing an item that’s been in somebody else’s home? Give it a chance and you’ll save big.
Make your own weights. This will depend on how strong you are and how much resistance you need, but you can often create a reasonable exercise plan for yourself by either using your own body as weight – push up, sit ups, lunges – or by filling jars and cans with rocks, sand, or other heavy materials and using that in lieu of expensive dumbbells.
Use cables instead of weights. If you need more resistance but don’t want to buy traditional weights, try cables. These can be used in many ways to give even the strongest individual a great workout, but are much smaller, easier to store, and less expensive than dumbbells.
This site contains general information about health and fitness. Do not rely on the information as an alternative to medical advice from a doctor or other healthcare professional. Check with your doctor before starting an exercise program.