8 Ways To Fry Your Thighs

By Mike Matarrazzo, from M&F

I come from a boxing background and I like to stay loose, so I will stretch 15-20 minutes before I train quads. I think gorging the muscle with blood is one of the biggest precursors to muscle growth, and the more you stretch the muscle fiber, the more blood it can hold. I start with my quads first, then my hams. Hamstrings are incorporated into a lot of quad movements; if you've ever pulled your hamstring, you know you can't train your quads at all. Strict, heavy squats are the way to add quad size. Bit you get to a certain point where you have the right amount of size on your quads and you're just going for more sweep and muscle density. Full range of motion hack squats really hit the outer sweep of the quad. I always like to make sure I never go so heavy that I can't do at least eight reps, and I try to never do more than 15, unless I'm doing it on purpose. Since the legs are a very large, dense muscle group, I think it takes many sets to properly work them. i typically do 6-10 sets per exercise, using the first three sets as a semi warm up. I also like to test myself and see how strong I really am and how much I can take. I've learned that doing 6-7 sets really burns my muscles out. I still experience muscle soreness, and I honestly believe it's from doing the extra sets. Pre-contest, I might do as many as 10 sets of each exercise per body part. I training quickly and intensely, allowing myself only 7-20 seconds between sets. I feel the leg shouldn't be recovered before the next set; they'll have plenty of time to recover when I get out of the gym. Between sets, I shake the muscle out a bit, just to get the blood in there. I'd never advise this pace for beginners or for those who want to gain muscle mass. In the end, you need to be very instinctive about your rest intervals, just like other training variables. Find what works for you. I don't lock out at the top of squats and leg presses. This takes the muscular strain off the muscle and puts too much pressure on the knees themselves, making the joint vulnerable to injury. For quad separation, the most important thing is using a full range of motion and really squeezing the muscles. Don't just fly through the exercise; do it at a slower pace and try to hold the weight for as long as possible. I really believe that pulls out the striations and separation. My quad workout is very basic, but basic works. The exercises I do are pretty much the same for each workout. My legs fee like rubber at the end, tending to cramp up if I sit down or get in the car, so I move around for about 15 minutes afterward.

Courtesy of GetBig.com

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Have a happy and healthy Christmas and a very happy new year!

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God Only Knows - BBC Music

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The Beach Boys' masterpiece God Only Knows remade with the help of a few friends to celebrate the launch of BBC Music.
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How to Lose 5 Pounds in 1 Week - Quick and Healthy?

Are you, just like I was, misled by the eye-catching headlines about diets that says – Lose X pounds in little or no time? Of course you are, but why? Does it make any sense to believe that you could lose 10 pounds of fat in a week when you know that it can't be done, at least not in a healthy way?

In this article I will show you that there actually are ways to lose weight fast but that it is not healthy for you. We could make a deal, well, it is you that have to make a deal with yourself. I will show you a method that guarantees a weight loss of at least 5 pounds per week in the healthiest way (not meaning that it is healthy but better than lots of other diets) and you will also learn why a superfast weight loss is dangerous to your health and the do's and don'ts in fast weight loss.

First, as promised, the fast weight loss diet: This diet is composed to speed up your metabolism and it must be followed exactly. You may not use any spices except salt and peppers. It is important to remember to drink a lot of water, preferably water that is isotonic, meaning that it has added minerals that make it chemically look like you body fluids. To give this diet a boost be sure to do some cardio exercising to speed up the fat burning process. 

Here is the menu:

Day 1:
Breakfast: ½ grapefruit, 1 toast (no butter), 2 teaspoons of peanut-butter
Lunch: 5 fl oz of tuna-fish, 1 toast.
Dinner: 3 oz beef (lean), 10 fl oz green beans, 10 fl oz beetroot, 1 small apple, 10 fl oz vanilla ice-cream

Day 2:
Breakfast: 1 boiled egg, 1 toast, ½ banana
Lunch: 10 fl oz cottage cheese, 5 salty crackers
Dinner: 2 hot dogs, 10 fl oz broccoli, 5 fl oz carrots, 5 fl oz banana, 5 fl oz vanilla ice-cream

Day 3:
Breakfast: 1 boiled egg, 1 toast
Lunch: 5 slices of cheddar-cheese, 5 salty crackers, 1 small apple
Dinner: 10 fl oz tuna-fish(conserved in water), 10 fl oz beetroot, 10 fl oz cauliflower, 5 fl oz honey melon, 5 fl oz vanilla ice-cream.

Like mentioned before it is very important to follow this diet like it is written above, if it is altered in any way it may not work for you.

Now you will learn why this diet is not healthy. First of all it makes you lose weight faster than the body can burn fat. Even if you drink a lot, the weight loss will consist of 20% fat, 40% water and 40% lean muscle. So let's say that you lost 5 pounds, according to the percentage above you lost 1 pound of fat, 2 pounds of water weight and 2 pounds of lean muscle. Did you want to lose that much muscle? Probably not. All of the diets making you lose more than 1-2 pounds per week will burn your muscle mass for energy.

Now, why is that? The body saves the fat stored in your body for a rainy day (starvation period) and if you are on a diet and don't exercise and use your muscle to the fullest extent your body figures that the muscle is not necessary to save and it will start using it for energy.

The diet above could be executed once a week but it will not give you a long-lasting weight loss. To lose weight for good you have to compose your menu to have the right amount of protein, the right kinds of fat and some great carbs. Those three nutrients cover our total calorie intake. To be a successful dieter(meaning that the fat is burnt and not the muscle) you should reduce your calorie intake by 10-20% and increase your calorie consumption, and how do you do that? Well, you have to start exercising and do some weight-lifting.

Now you know how to lose weight fast (I guarantee that the menu above works) so stop looking for any more fast weight loss diets. You also know why a fast weight loss is only a temporary weight loss and most important, you know that there are no shortcuts to get rid of those extra pounds. It is really a really easy equation: (Calorie intake) – (Calorie burnt) = weight loss/gain. Simple? Yes! But it is not that easy to achieve because it requires some fundamental change of attitude to foods, exercise and body. 

If you decides to go on the diet explained, do so as a life-saver for now, but stop procrastinating and start to lose weight the right way after this panic-fast weight loss.

This article is merely an introduction, but if you are still reading you have taken the first steps towards a healthier lifestyle. 

Congratulations!

ABOUT THE AUTHOR

Jennifer Olsson

Jennifer Olsen was a professional dieter until recently when she found a diet that that was foolproof. Today she is a fool for easy diets... (Bio)

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Can Swimming Help You Lose Weight?

Have you taken up swimming as an exercise to help you to lose weight? If you are, you are not alone because most people think that swimming is effective way to tone muscles and lose weight. This is why the public swimming pools everywhere are always packed in the evenings and on weekends.

Before I disappoint you, I must first declare that I am not against swimming. On the contrary, I swim regularly for the sake of my cardiovascular health. 

However, some research seem to suggest that swimming is not an effective way to lose weight and in fact, one can even gain weight with swimming. Getting more bewildering eh?

Swimming is considered by many as one of the best exercises to lose weight and to tone muscles because when you swim, most of your muscles are called into action and you are actually having a full body workout. Furthermore, swimming also has an aerobic effect and so the heart and lungs are getting their dose of exercise as well.

However, a research published in the American Journal of Sports Medicine demonstrated that in the absence of a controlled diet, swimming has little or no effect on weight loss.

Professor Grant Gwinup conducted an experiment correlating swimming with weight loss and came up with surprising results.

a) Test subjects put in a cycling program lost 19 pounds in a 90 days study.

b) Those following a walking program lost 17 pounds in the same period.

c) Now, brace yourself for this! Subjects in the swimming program actually gained extra 5 pounds!

Did the findings shock you? I couldn't believe what I was reading when I first came across the report. 

Professor Gwinup then assumes that swimming in cold water stimulates the appetite to increase caloric consumption. Do you feel hungry after a swimming session? If you do, then professor could be right.

Professor Louise Burke, Head of Nutrition at the Australian Institute of Sport pointed out that competitive swimmers typically have body fat levels that are higher than those of runners or cyclists who expend a similar amount of energy when they train. 

Why is that so? This is because swimmers feel hungry after swimming and may simply replace all the calories they have burned with a large meal and a sugar laden drink after their swim. 

On top of that, they may even consume more calories than they have used up.

"Some research suggests that this is due to the cool temperatures in which swimmers often train in and by contrast, runners and cyclists usually experience an increase in body temperature during their training sessions, which may help to suppress appetite." Professor Burke said.

Professor Burke also noted that competitive swimmers are less active when not in training sessions. The swimmers are so tired from the hours of intensive training that they sleep, relax or avoid any active physical activities outside their training sessions. Deja vu? Do you feel tired and sleepy after a swim?

Now, let's talk about toning muscles. Do note that most of the work your body does when swimming involves positive muscle actions and no negative action and we know all know that the negative phase, that is, when lowering the weights during weight training is very important in building muscles. 

So can your muscles develop properly when only the positive muscles are worked on? By the way, before you say that competitive swimmers have nice muscle tone, that is because they lift weights to maintain muscle balance as well as to gain strength for more powerful strokes.

Please, do not give up swimming if you enjoy the sport. Doing any exercise is better than not exercising at all. Just make sure that you don't eat more or become more less active after your invigorating swim.

ABOUT THE AUTHOR

Chris Chew

Chris Chew is a fitness personal trainer and author of "Burn Fat Build Muscles Fast". Visit his sites at International Personal Trainer... (Bio)

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Weight Loss Problem – Which One Is The Right Solution?

A lot of people who conscious of their weights are struggling to find the right solution to the "problem". In truth, there are  a number of choices for solutions offered by health and fitness experts, medical authorities, cause oriented groups, self-proclaimed gurus, and others. 

Nevertheless, many problematic people still fail. Although the urge to begin anew is there, it seems that the energy to lose weight fizzles out somewhere along the way. For others, it totally disappears.  

Likewise, there are those who were successful to overcome the first few steps towards the change they want but are not able to sustain it. Individuals contemplating of going into a fat loss scheme would probably ask themselves, "What then is the appropriate solution?"

Cut down on calories, resist temptation, log extra treadmill time, and so on. These are perhaps the easiest ways  commonly practiced by many. Unfortunately, oftentimes  people don't achieve the results they're looking for.

Experts say those ideas could work, that is, if you've been doing less than what you need to do to lose weight in the first place. Obviously, these things can't fix the problem. When everything else fails, why not try Hypnotherapy South Australia?

Yes, such method harnesses the power of hypnosis to keep you under a hypnotic trance. However, make sure it is administered by a highly trained and experienced certified practitioner. When in a state of trance, you will achieve a deep relaxation and a heightened awareness. In such state, your brain will become highly receptive to the positive suggestions of the therapist.

Hypnotherapy in Adelaide is viewed as a strategy that affects the way an individual thinks, acts and behaves. Since the suggestions remain for quite some time,  it becomes a habit in the long run. Hence, the high possibility of negative habits being replaced by pleasant and desirable ones. What's more, hypnotherapy is safe and with less to no risk since it does not advocate the use of any pharmaceutical drugs.

Nowadays, there are a number of institutions or hypnosis Centres offering comprehensive weight loss hypnosis programs online. They give the assurance of fast weight loss and thus prompting you to take the path less travelled. To state, motivation to start anew begins innately thus one must take the initiative to forego his limitations and take the plunge towards greatness. All you need is to exercise due diligence to find which one is most suitable for you. 

According to health experts, there are various hypnotic solutions to the most common weight loss problems. These are briefly described below:

1. Think Thin -  Learn from strategies slim people practice;
2. Super Slim Me -  Ponder your own weight loss goals and stick to them no matter what;
3. Stop Comfort Eating – Hypnosis can bring you comfort minus the calories;
4. Stop Emotional Eating – Discover how real hunger pangs differ from emotional prompts;
5. Stop Binge Eating - Be in control of your eating habits;
6. Stop Boredom Eating -  Find other things worth doing and spend your energy on those;
7. Banish fast food – Forget fast food by resetting your attitude to get back to your natural shape;
8. Lose Your Sweet Tooth – End your sugar addiction and beef up your energy levels;
9. Weight Loss Motivation – Keep your weight loss motivations with hypnosis; and
10. Enjoy Healthy Cooking – Take control inside your kitchen and take control of your diet. 

All you have to do is search the Web for professionals providing the above services. Who knows, you might stumble upon the right solution. More so, your nicotine addiction could also be solved by joining 'how to easily quit smoking Adelaide' sessions.

ABOUT THE AUTHOR

HypnotherapyAdelaide

Hypnotherapy Adelaide offers hypnosis therapy sessions for depression, stress, and anxiety. Take control of your life, get help from... (Bio)

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Running Tips: Back To Basics For Consistency

Progression is Key

At all costs avoid training too hard too soon. If you do you will increase your risk of getting injured or simply burnout.  Many new runners give up because they've tried to go too far, too fast and have failed.It an excellent idea to consult with a running expert or an experienced runner to help formulate a realistic and progressive program for you to follow.
 
Put yourself to the test

Compete in races as part of a plan to gauge fitness, progression and race pace. Putting races in your calendar will also force you to train harder.

See the bigger picture

Don't ignore the rest of your body. Running doesn't just require strong legs and a good pair of lungs. To hold your body in the right running posture over the distance requires strong core stability. Do a weekly session of circuit training to make sure the whole body is getting a workout.   

Lift Weights

Go pump some iron!  Get down to your gym for a strength training session at least twice a week.  If you are unsure of what you are doing or intimidated hire a personal trainer who will design a specific program to make you a stronger runner.  Stay away from machine weights and stick to free weights for a more effective work-out and better results.

Run Hills

The only way to improve your running fitness is to stress the lungs and your muscles – and there's no better way to achieve this than on an energy-sapping hill. 

Avoid Injury

Do everything within your power to avoid injury.  Injury will force you to rest, it's the only way you will heal and get back on the road.  Cross training is an effective means of staying fit and diminishes the repetitive strain that running causes, thus reducing the likelihood of injury.     Activities such as swimming and spinning are great cross training activities for runners as both still challenge the cardiovascular system.

Target Heart Rate

A heart-rate monitor can be a helpful tool in training. Tracking your heart rate with a monitor (which reads your pulse via a sensor built into a chest strap) tells you precisely how hard—or easy—your heart is working.

Measuring your heart rate can help you keep from making one of the most common mistakes that runners of all abilities make—running too fast too often, which puts you at risk for injury and burnout. But heart-rate training does have its limitations.

Here's how to effectively use a heart-rate monitor in your exercise life.

Know your zones.

When you work out using a heart-rate monitor, you'll aim to work out within a specific zone. Hitting a "zone" means falling within a particular percentage of your heart rate during every workout—for example, 65 to 80 percent for most runs and 90 percent or more as you blaze to a fast race finish. For most of your workouts, your heart rate should fall into zone 1 or 2.

Here is a general guideline used by exercise physiologist and coach Janet Hamilton, owner of Atlanta-based Running Strong:

•Zone 1: 60 to 70 %; very comfortable effort; use this for warm-up and cool down
•Zone 2: 70 to 80 %; comfortable enough to hold a conversation; most training is done here
•Zone 3: 81 to 93%; "comfortably hard" effort; you may be able to say short, broken sentences.
•Zone 4: 94 to 100%; hard effort; the pace is sustainable, but conversation is a few words at a time. For most people this is around 5-K pace.

Know your numbers. For years, runners have been told to monitor their heart rate based on their maximum heart rate, using a formula of 220 minus your age.  Now most experts agree that this formula may be inaccurate for most people. It's better to monitor your heart rate based on something known as heart rate reserve, which is more accurate, says Hamilton.

Log it!
Keep a training log of your kilometers, distance and how you felt during your run.  There are awesome apps available now that you can simply download on your smart phone, making recording these stats a very simple task. It's a good way to boost confidence and motivation because it shows progress and the benefits of your hard work paying off.


Join a club
There's nothing like peer pressure or the presence of a proper coach to bring out the best in you. There are running clubs all around South Africa from serious athletics clubs to those designed to help people get fit for the first time and to help motivate you not to miss your running session.  Most clubs offer club runs at least twice a week with a 5km time trial for those that want to work on their speed.
  
Take a multivitamin

Athletes require more minerals and vitamins than the average person thanks to the stresses of running. Each stride can cause tiny amounts of damage to the red blood cells in the feet, and running also produces damaging free radicals. Vitamins and minerals can help mop them up.

Iron up!

Iron is an essential element for blood production. About 70 percent of your body's iron is found in the red blood cells of your blood called haemoglobin and in muscle cells called myoglobin. Haemoglobin is essential for transferring oxygen in your blood from the lungs to the tissues. Myoglobin, in muscle cells, accepts, stores, transports and releases oxygen.  Runners can also experience iron deficiency, which can make you feel fatigued and out of breath so eat dark meats, liver, fish, apricots, eggs and kidney beans.  If you are concerned you may be iron deficient; consult your doctor as you may need an iron supplement to boost your levels.

Get the right shoes

Spend some money and make sure your get the best running shoe for your foot.  There are so many great shoes on the market now, get proper advice and make sure you don't make the mistake of purchasing the wrong shoe!   I would advise you even have a foot assessment with a specialist who will assess your running gait on a treadmill and recommend various brands of shoes to suit your needs and budget.

Change your route
If you always run the same route, try doing it in the opposite direction. That way any cambers and lateral stresses are transferred to the other foot; lessoning the chances of potential injury due to overuse.  Running various routes not makes your run more interesting but will also push you out your comfort zone as you will introduce new challenges in terrain and distance.

Run to the Beat

Use music to help distract you from the blood, sweat and tears you may experience when running.  Music is also a great source of motivation to keep going and even run faster.  Select your beats per minute (BPM) carefully; perhaps on a time trial session you would want to be listening to something with a slightly faster beat to keep you pushing for that personal best (PB).

Don't Slack
There is no excuse to be lazy.  Work hard and remember that you get out of running what you put in.  Set yourself realistic goals and make sure you reach them…..this will keep you motivated and progressing in the right direction.  

ABOUT THE AUTHOR

Lisa Kowen

Lisa Kowen has 20 years experience in the fitness industry in South Africa She is director at The F.I.T. Principles Academy, American... (Bio)

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