Getting A Good Home Workout

Getting A Good Home Workout
Have you ever dug into a muscle or fitness magazine trying
to find an awesome home workout routine? Sometimes it can
be hard because a lot of the exercises they list are done
on the latest and greatest machines that have rolled out of
the factory in the last month or two. With a little
imagination, you can take any of those workout routines and
get a good sweat on at home by making a few little
adjustments.

What I frequently hear is that people don't want to skip
over any exercise or anything that may be important to the
program. Since they would be working out at home for
awhile, they're not really sure as to what they should do.
They would go to a gym but often live a ways out of town
and it is definitely a trip to get over to that area.

The good news is that most people that want to work out at
home have a bench press or at the very least a stability
ball. With that much we are all set to go in modifying our
awesome program into a home workout. It just so happens
that I know of a few things that you could change so lets
look at them.

Modifying a gym based workout program into a home workout
is very easy. Mostly because its not so much the "magic" of
the movements themselves but proper weight progression as
well as the applied effort and scheduled rest that will get
you the results.

I am going to assume, like I said above that you have a set
of dumbbells and something to lie on. Now if you don't have
a set of dumbbells to do the workout that is o.k, because
almost every dumbbell movement ever created can be done
with a barbell. For example Dumbbell curls can be turned
into barbell curls. What about lateral raises? You could
simply do barbell presses because both exercises work the
shoulder equally well. In fact, I would actually use the
barbell shoulder press over the lateral raises anyway.
Compound movements always give you more bang for your buck.

The basic idea in modifying workouts so that they can be
done at home is you just have to realize what muscle you
are working and sub in something that works the same muscle
that you can do at home.

For example, in a typical workout routine you will see
something like Machine Rows for the back. What are you
supposed to do with that unless you have a couple of
thousand dollars to spend on a machine? Simple, it's a
rowing exercise for the back, so you would look for rowing
exercises that work that back that you can do at home. In
this case since you have a barbell, it would be bent over
barbell rows. If its only dumbbells you have then one arm
rows it would be. If you had no equipment, you might go for
the chin-up hanging off your door instead.

Remember, there are no magic exercises. It's the effort
applied that will get you results.

The same thing goes for any body part but lets look at calf
raises for another example. You don't really need a fancy
machine to do these. As a matter of fact, machines rob you
from working your stabilizer muscles anyway! Just find a
set of stairs and some weight. Your weight could be single
leg raises with bodyweight or you may want to use a
dumbbell in your hand or a barbell across your back.

Remember, the set of weights you always have with you is
your bodyweight. It will always be there for you in a pinch
and it the best weight to learn how to move properly.

Triceps pushdowns are another one that people think is
mandatory. These can easily be replaced with bench dips,
close grip bench presses or close grip pushups. If you
start to use your imagination, you could really start to
have fun mixing up your exercises like this. You never get
bored and you really cannot mess it up, because in the end,
as long as you are working the muscle, you're doing great.

----------------------------------------------------
Ray Burton is a an ISSA-certified personal trainer,
bodybuilder and author of the best selling Fat to Fit
Program. To watch personal training videos and get your
free e-course on losing weight and getting in shape, visit:
Free
e-course====>http://buildingbodies.ca/factsaboutfitness.shtm
l

High Blood Pressure & The Damage It Can Cause

High Blood Pressure & The Damage It Can Cause
High blood pressure is a very serious disease. It can
cause damage to your vital organs and in the worst cases
can be fatal. Sufferers of high blood pressure often do
not show any symptoms and when the symptoms do show, the
damage has often already occurred. Therefore, the best way
to determine whether you have high blood pressure or not is
to go and see a trained doctor and get it checked out.

Blood pressure is said to be normal if it is 140 over 85.
However, it can differ between different races and
geographic locations. Generally speaking blood pressure
above 140 over 85 is said to be high. A few degrees above
normal may not cause any significant problems but a
signficant increase can be dangerous.

As I mentioned above high blood pressure does not always
display symptoms. However, there are a number of signs you
can look out for. Severe headaches can indicate high blood
pressure, especially if they occur more regularly than
usual. If you find yourself breathless after a little
exertion this is another sign that you may have high blood
pressure, particularly if this didn't seem to happen
previously. A third sign is increased nose bleeds or
increased bleeding from any other area of the body. Other
signs of high blood pressure may include hyperventilation
or tension. If you notice any of these signs, particularly
an increased occurence of any particular sign e.g.
increased nosebleeds, you should seek further advice from
your doctor immediately.

If left untreated high blood pressure can cause unwanted
damage to a number of areas across your body. Your eyes
receive blood through the optic arteries and if these are
damaged by high blood pressure then your vision may be
impaired. High blood pressure can also cause damage to the
brain. The brain requires oxygen and nutrition which is
supplied in the blood stream. If this supply is impaired
by high blood pressure it can lead to a mini-stroke, a full
stroke and even dementia in old age. High blood pressure
can also cause serious damage to the heart including heart
attacks and heart failure.

As you can see high blood pressure can easily go unnoticed
and potentially cause a lot of damage to your body.
However, if it is identified early enough then you are
likely to never experience any of the consequences
mentioned in this article. It's a good idea to go and see
your doctor right away and get tested for high blood
pressure. As long as it is diagnosed early enough it can
be managed using a combination of medication, diet and
exercise.

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You can find more great information on High Blood Pressure
and how to treat it by heading over to
http://blog.freefitnesstips.co.uk/

5 Critical Leg Squat Steps

5 Critical Leg Squat Steps
Absolutely the simplest and most efficient exercise to
build up the body, without expensive workout gear, is the
leg squat. Considerable muscle increases will occur later
using weights across your shoulders and hands, but start
with the bodybuilding squat first.

This bodybuilding exercise is used to maintain muscle tone,
build definition and increase the size and strength of your
leg muscles.

Simplistic and easy to perform, the leg squat will be done
engaging in other activities as well. Standing in front of
the stove cooking, talking on your cell phone or having a
conversation with your children are prime times to perform
leg squat bodybuilding moves. You must be careful how your
technique is performed.

Many exercises in bodybuilding lend themselves to
mult-tasking.

When performing leg squats, comfort is critical. Not being
in the mood, tired and overstressed is no excuse for not
performing the squats. If done incorrectly, it can be
dangerous with pulled muscles and ongoing pain. It is
better to do nothing than experience the damage of the
muscle.

These are the steps to a successful set of leg squats:

1) First, stand with your legs apart. The width of your
shoulders is the key to the proper width of your leg
placement. Loosen up your body with stretches and bends.

2) Breathing deeply during each set should be done from the
stomach instead of the chest area. Many successions of
deep breathing should follow.

3) Remember to relax and concentrate on the way your body
feels. This will gauge how well your body is able to take
the exercise. So go slow and think and feel.

4) When beginning the leg squat, gradually lower your body
while gently bending down at your knees. Remember to
exhale when you are going down and inhale when you are
going up.

5) When you reach the lowest point, stop and hold on at
this point for a few seconds. This is the most important
part in the exercise as a whole. Again, inhale when you
raise your body from the squat position.

Over time, your leg muscles will tighten. This
bodybuilding exercise is incredibly beneficial. It is also
an easy exercise to perform.

Do not start with a large number of repetitions at first.
This could cause damage in over working the muscles. The
number of reps will increase as you gain strength and
endurance. As you progress, slowly increase the number of
reps. You will soon realize the simplicity of the
exercise. Even though it is simple, the muscles are being
taxed quite a bit and therefore will grow bigger going
forward.

After beginning with leg squats, the use of small weights
and advanced work out routines will mean shoulder and arms
will follow. The legs love to be worked out and will
respond by getting much bigger and stronger over time.

Variety in your workout means selecting a few more muscle
groups to add to the loop. The key is to start off slow
with good form and average weights. Building up each
muscle group over time, in a certain pattern is the key.

For example, when you stand on your toes or climb up a
staircase on your toes, the inner thigh and calf muscles
will experience a workout. No fancy equipment is needed
for this workout, just consistent times during the week.
Week after week of bodybuilding exercises like this will
make a huge diffence.

If you point your toes inwards the outer thighs will get
the workout. The toes pointing outwards will workout the
inner thighs. Small changes make big results in different
areas.

Using leg squats as a foundation to start bodybuilding, is
a great step in building up the reps and weights to notice
a very fast change in your body. Take it slow, be
consistent and do not stop. You will thank yourself for
this change as you get older. Grab a plan and start now.

----------------------------------------------------
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Buy It Now!

Buy It Now!
Today I was talking to a woman about weight loss,
congratulating her on the fact that she did not gain any
weight since her last visit, especially since she had been
on vacation. But she was in a grouchy mood and couldn't
seem to find anything positive about my comments. She was
only able to focus on a number she had seen on the scale, a
number that hadn't moved down (and she couldn't be happy
that it hadn't moved up!) Then she said "there were so many
nice clothes-I can't wait until I lose another 20 pounds so
I can buy myself something new."

Unfortunately, I just sat there and didn't say anything. I
suppose since I had already congratulated her on not
gaining weight I simply did not feel I could add anything
to the conversation. I didn't want to sound redundant,
although in retrospect, perhaps it would have been helpful
to remind her that her weight maintenance was an amazing
accomplishment for someone who had been on a cruise. So
instead we discussed goals for her next visit, including
continuing her activity, maybe increasing her walking,
planning for her son's Bar Mitzvah, and then she left.

Afterwards I began to think-why do we have to wait until we
lose weight to reward ourselves? Why do we feel the scale
has to show a certain number before we are allowed to go to
a nice store and get something pretty and comfortable? What
is the need we have to punish ourselves? Why do we feel we
have to walk around in clothes that don't feel right, are
too tight, and make us feel unattractive?

And suddenly I realized-we don't.

I have decided the next time this woman comes in to see me
for nutrition counseling, and talks about what she is going
to buy AFTER she loses more weight-, I am going to tell her
to "buy it now." I am going to make sure she hears me tell
you she is absolutely deserving of getting herself
something new, something she likes. She is a mother, a
wife, a school teacher-three full time jobs! In my book,
that alone entitles her to a buying spree.

Buy something NOW-buy something you like, that is
comfortable and makes you feel good-right NOW.

When you feel good about yourself, you treat yourself
better. There are too many times in my past when I turned
to food when I didn't feel good about myself, almost as a
punishment. I felt undeserving of any type of attention,
any type of reward. I was overweight and that made me
unworthy of trusting myself to treat myself with anything
besides food. It's as if I was saying "see, I told you so,
you can't take care of yourself." The reality is-I do the
best I can. Some days are more difficult than others, but I
do my best. We all do.

So don't wait to buy that dress, those pants, that skirt.
Buy it now.

----------------------------------------------------
For free tips to becoming At Peace With Food, articles, and
links to nutritional resource websites, visit
=>http://www.AtPeaceWithFood.com/freetips.html

The Crucial Benefits Of Vitamin A

The Crucial Benefits Of Vitamin A
Vitamin A is probably best known for its role in eye health
and promoting good vision and the legend that eating
carrots is helpful for night vision, in particular, is
based on the high levels of betacarotene that they contain.
It is indeed true that retinol, one of the products of beta
carotene within the body, is essential for the production
of adequate amounts of rhodopsin, a substance also known as
"visual purple". Adequate amounts of visual purple in the
light receptor cells of the retina are vital for good night
vision. Deficiency of retinol vitamin A is therefore
commonly associated with the condition known as night
blindness which is in fact the first symptom of the
deficiency. If deficiency persists it may ultimately lead
to damage to the cornea and even blindness; sadly still a
major cause of blindness in the developing world.

More generally, vitamin A provides very good examples of
the holistic functioning of the body's countless systems;
in particular the way in which various nutrients depend
upon each other if they're to operate effectively. A
deficiency of the essential mineral, zinc, for example, has
an inhibiting effect on the process by which vitamin A is
metabolised and activated for use within the body.

Deficiency of vitamin A, on the other hand, is known to
contribute to the anaemia caused by iron deficiency. It
appears that vitamin A is essential to make iron available
for the production of oxygen carrying red blood cells and
supplementation with vitamin A has therefore been shown to
help in the alleviation of anaemia when combined with the
supplements of iron which are of course also necessary.

Not surprisingly, therefore, vitamin A is also required for
the proper functioning of the immune system and in
particular for the development of the white blood cells
which are vital for the body's effective immune response.
Deficiency in vitamin A has been shown to lead to an
increase in the incidence and severity of various
infectious diseases, including HIV and measles, which
remain a major cause of mortality in the developing world,
particularly amongst children.

Vitamin A is also known as a powerful anti-oxidant which
operates with vitamins C and E, and the minerals selenium
and zinc, to destroy both fat and water soluble free
radicals. So important is this anti-oxidant role of
vitamin A, that some research has suggested it may play a
part in combatting certain common cancers, although this
issue remains controversial. There are two types of
vitamin A of which to be aware; retinol, also known as
preformed vitamin A, and the provitamin A carotenoids, of
which betacarotene is the most important and best known,
which may be converted to retinol within the body. Rich
food sources of retinol vitamin A are meat, especially
offal such as liver, oily fish and fish liver oil, and
dairy produce. Betacarotene and other carotenoids are
principally derived from fruits and vegetables.

The US Recommended Dietary Allowance (RDA) for vitamin A is
3,000 IU (900 mcg) per day for adolescents over 14 and
adults. In Europe the recommended figures are slightly
lower at 2,664 IU (800 mcg). Both these figures are
supposed to be sufficient to obtain the many health
benefits of the vitamin, but these are so numerous and
important that it is probably wise to regard the RDA as the
minimum necessary for the avoidance of deficiency.
Supplementing to a total intake of 5,000 IU should ensure
optimum benefits and levels of up to 10,000 should do no
harm in most cases.

The one very important exception to this is pregnant women
and those seeking to become pregnant, for whom intakes of
5,000 IU and above may increase the risk of birth defects.
Women in these categories should supplement only with the
much less potent betacarotene, if at all, and should also
avoid the high retinol foods identified above.

Some caution is required for all people, however, because
being fat soluble, vitamin A is stored in the liver and can
in rare instances build up to levels which may give rise to
problems. Of course this characteristic of the vitamin is
not confined to the human liver, and writers on this
subject are fond of pointing out by way of example,
apparently in all seriousness, that polar bear liver is
likely to contain a concentration of vitamin A which is
toxic to humans, and should therefore be avoided as a
foodstuff.

At the risk of stating the obvious, that's unlikely to
present any significant practical difficulties for most of
us. And with the exception of pregnancy, the potentially
serious consequences of outright vitamin A toxicity seem
generally to have arisen only from very large doses.

So exercise a little common sense, and if you can just
manage to steer clear of that polar bear liver you should
be able to enjoy the benefits of vitamin A without any
problems.

----------------------------------------------------
Steve Smith is a freelance copywriter specialising in
direct marketing and with a particular interest in health
products. Find out more at
http://www.sisyphuspublicationsonline.com/LiquidNutrition/In
formation.htm