The 10 Best Exercises for Chest

What exercises work best for your chest?

We’re all guilty of using wrong exercise or wrong workout for our main muscle groups. So we are going to provide you with the top 10 exercises for each of your 10 major muscle groups to ensure that you get the most out of your workout.

And we are going to do it in 10 separate posts, over the course of a month. One post for each muscle group. The muscle groups we’ll be covering are – Chest, Abs, Back, Glutes/Buttock, Hamstrings, Upper arms, Thighs, Waist, Hips and Shoulders. So today lets look at the 10 best exercises for chest.

1. Barbell Bench Press

Considered to be the most basic and yet it’s the best, most effective chest exercise. It is the ideal chest training exercise for all muscle fitness workout enthusiasts. Barbell bench press works on the chest, triceps, deltoids and lat muscles. With wide grip, barbell bench press works most on the chest muscles while a narrower grip works on the triceps.

Using heavy weights with fewer reps is perfect for muscle gain, while lighter weights with higher reps are perfect for strength.

2. Incline Barbell Bench Press

Incline barbell bench press works mainly on the upper part of the chest muscles and as a secondary function it works on the front part of shoulders. This exercise is very effective as it helps in developing the upper and middle chest muscles. This exercise can also be performed using dumbbells, smith machine, or by varying the grip.

This is the most effective chest exercise after bench press of course. If you have a 3 or 4 set routine for your chest, this would be the alternative exercise you would want to use.

3. Dumbbell Bench Press

Why dumbbell bench press? Because its very similar to bench press, with the only difference being that here we use dumbbells instead of barbell. It is a great chest exercise in gaining muscle and definition. Apart from the chest, it also works on the triceps as the barbell bench press.

The benefit with dumbbell bench press is that the weight lifted with dumbbells is balanced equally on both sides.

4. Incline Dumbbell Press

Again incline dumbbell press is similar to barbell incline press with the only difference being that the chest exercise is performed using dumbbells. It works the upper chest. Incline dumbbell press is recommended because using dumbbells allows the weight to be equally distributed in both arms.

5. Push Ups

Push Ups is a very effective chest exercise. Recommended by all trainers. Biggest advantage; It can be performed in a gym, home or outdoors and even an office. It works on chest and triceps. With hands wider, it works on chest while if you narrow your hands, it works on triceps. While the bench press is a great alternative, most of us don’t lift as much weight in the bench press as we do in the push-up.

The push-up is considered to be the best – pound for pound, kg for kg exercise. In one study, found that 66.8 per cent of total body weight is lifted in a full push-up. So if you weigh, around 65kg, that means you’ll be lifting 43kg, which is probably more than you would normally attempt in a bench press.

Performed as a warm-up exercise and it can also be used as a finishing exercise to fully pump the chest muscle.

6. Dumbbell Pull Over

One of the most effective chest exercises, simply because it works on the whole chest. With dumbbell pull over its not about the weight you are lifting but rather it is about how much you can stretch. Stretching part has more emphasis in this chest exercise than weights.

Dumbbell Pull Over works on overall chest and triceps as well. It is a very effective exercise and usually done as a last exercise on your full set.

7. Dumbbell Flyes

This exercise can be performed using dumbbells on flat, incline or decline bench. It depends on how you have structured your sets for your chest exercise. Dumbbell flyes emphasize the centre line area between the pecs and works the pectoral muscles of chest. This is a good chest exercise, one because it helps to give that sexy defined shape to the chest and second dumbbells allow you to fully work the chest equally from both sides.

8. Cable Crossover

The cable crossover is great for adding variety. Just to mix it up throw in a random workout, but this exercise is usually employed as part of a body part split having already completed say a bench press. The cable crossover target the chest muscles, this pieces of equipment (cable crossover) has unique properties.

When in doubt, go with cable crossover over any machine, cable crossover allow for a more freestyle motion, which greatly increases your likelihood of avoiding imbalances, untidy lifting techniques, and a greater overall body awareness of the muscles being used.

9. Decline Chest Press

As the name suggests Decline Chest Press is performed on a declined bench. It can be performed with both barbell and dumbbell (not at the same time of course:-o). Decline Chest Press works on the lower pectoral muscles of the chest. The exercise focuses on the chest more than it’s flat or incline counterparts.

You need to do the decline barbell bench press if you are looking to increase the size and strength to your upper torso.

10. Chest Dips

Chest Dips is the exercise for chest performed on a dip bar. It works the lower chest area. It is one of the most efficient exercises for both chest and triceps. A properly executed chest dip not only works your chest, but also involves most of the upper body pushing muscles as well.

The chest dips is one of the most important free-weights exercises when emphasizing the pectoralis muscles. Contributing to an appealing physique, dips make your upper body significantly stronger. Chest Dips has greater overall strength training potential.

Learn About the Latest in Sports Footwear

Whatever activities you choose to do in your spare time the right footwear is essential. It might make the 100m final more interesting if they were donning high heels however it is not practical. The word technology is not usually associated with fashion however when it comes to sport fitness it is cutting edge. This article offers an impartial assessment of three leading models of sports footwear from three leading manufacturers.

We will start with walking then up the pace afterward. The Merrel Chameleon Wrap Ventilator Walking Shoe is not only a mouthful to say, it is also a model offering the latest in waterproof hiking. It has pig skin leather upper and over which combines with a breathable mesh lining making it waterproof without suffocating your feet. It works well whilst hiking however can be slippery on wet manmade surfaces. It is comfortable, durable and costs between 60-70GBP so is affordable. The only hitch being that everywhere seems to be out of stock.

From a brisk walk to a light job, next we have the Mizuno Wave Creation 8 running trainers. These use cutting edge sports footwear technology as they have replaced the standard cushion of foam with shock impact pillars which they call the Infinity Wave. They are excellent for rebound, durability and they have excellent reflective areas which makes running in the dark much safer. They have a couple of design hitches such as the side swishes which offer no advantage and are stiff, sometimes uncomfortable.

Now breaking into a full jog we have the New Balance 857 running trainers. These are excellent for the overpronators among us as they are excellently balanced as they have removed some of the padding from the forefoot that was present in the predeceasing model, the 854. New Balance have always lead with their technology and the 857 is no exception, it boasts ABZORB foam, the ABZORB SBS, Stability Web, TS2, Extended Web and Acteva Ultra Lite. This is possibly just the same as other manufacturers however it sounds impressive and the shoe is light, comfortable and effective.

Merits of Having Healthy Food

In the modern era of having everything at the touch of a fingertip, a diet plan has become a trend to reduce weight. Having a healthy diet food is important to have proper and controlled diet. Basically it’s necessary to stick to a particular diet chart when on a diet. Diet chart is a plan to meet up with proper nutritional requirements. Healthy diet food is the key to having a prosperous lifestyle and staying away from diseases. It is difficult to achieve a healthy lifestyle if we do not consume healthy food.

Healthy diet may be followed for reducing weight or gaining proper weight. Also in case of certain health problems such as hypertension and diabetes, doctors recommend a diet plan. Diet food is mostly comprised of:

  • Fresh fruits/Dry fruits- They have a great supply of energy, vitamins and minerals. Also provide refreshment to the body.
  • Vegetables- Essential for providing proteins and carbohydrates, Vegetables are the main constituent of any dietary meal.
  • Dairy products- For supplying the energy and providing certain nutrients.
  • Grain products- Rich sources of proteins and nutrients.

We may as well define the healthy foods into three categories:

  • Healthy protein diet food- This category includes the protein rich food. Fish, poultry products, dairy products; dry fruits etc are the main components of this category.
  • Healthy carbohydrates food- It comprises of sources abundant in carbohydrates. Mainly rice, sweet potatoes, beans are the main sources of it.
  • Healthy fat diet food- Though having much fatty food can cause obesity, having fats in a limited manner can be healthy. Oil supplements, seeds, peanuts, butter, ghee are a rich source of fats. Fats if consumed in a controlled manner can be classified as a part of healthy weight loss food.

A balanced healthy diet food must contain food from all the above three sources in a harmonious way. It helps in maintaining a proper and smooth lifestyle if we stick to healthy food. Many people follow a particular diet for a small period of time and then leave it. It’s important to note that healthy diet foods must be consumed continuously to maintain a fit body.

Most people think healthy diet food is quite bad in taste and there is no variety available to eat from. Weight loss food is quite savoury and has lots of items as well. Oily and junk food is not a part of healthy food. These food items are likely to cause many diseases and hazardous illnesses. For having a healthy diet one needs to avoid them. People who enjoy unhealthy diet food are likely to suffer from dangerous diseases such as cancer, hyper-tension, heart diseases and diabetes.

One must consume the correct amount of calories as calculated according to the diet plan. Each food item carries particular calories. It’s necessary to consult a nutritional expert regarding the amount of calories a particular food item provides. Consuming healthy food is one way to stay away from illnesses and staying fit. It is the key element for staying fit!!!

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Exercise Will Keep You Fit and Healthy

Eat little is more healthful way to improve your health, but doing exercise to maintain or losing weight is more easy. Exercise means you are not participate in any marathon or other sports related activity to get exercise. when we do this the main aim is to stay active, even low impact exercise can help to stay healthy and fit. Exercise not only feels good, but also prevents chronic diseases, for good mood, boosts your energy level and gets proper sleep and the main thing is to control and maintain your weight. Morning walk is a good way to achieve the health benefits of physical activity because it is safe and easy. Walking is an aerobic exercise to help to reduce weight, it is good for your heart and helps prevent from osteoporosis.

Exercise helps to reduce and control weight
Exercise is a best way to accomplish the weight loss mission and to stay fit for the longer time. When you have joined to do physical activity, you will burn some calories. When you have do hard work out then you will burn more calories. You do not need to get extra time for exercise to lose weight, a simple way to do little exercise like taking the stairs instead of the elevator or doing household chores.

Exercise can prevent you from diseases
You are worried about heart disease, prevent high blood pressure, maintain weight, being to stay active, boosts your energy, cholesterol and decreases unhealthy triglycerides the best way to prevent this is exercise. This can keep your blood flowing smoothly and decrease your risk of cardiovascular and health diseases. Physical activity can help you prevent or manage a wide range of health problems such as stroke, metabolic syndrome, diabetes, depression, cancer etc.

Exercise keeps you happy all the time
After stressful day, exercise or 30-minutes of walking can really help you to deal with stress. You feel better about you are engaging with choose a successful training program of daily exercise, and boost your self-confidence and improve your physical strength.

Exercise can help to increase energy
Doing of household chores and regular physical activity can help to improve your muscle strength and boost your energy. Exercise help to deliver oxygen and nutrients to your cells and help your cardiovascular system to work better. When your heart works more efficiently then you will get more energy to do your daily works more effectively.

Exercise helps you to get better sleep
Stay asleep regular physical activity can help you to a sleep faster. Always remember do exercise when you are energetic and do not exercise to bedtime.

Exercise can help to your sex life
When you feel too tired to enjoy your sexual relationship, regular exercise can help you to give energy and looking better to enjoy your sex life. Exercise can help women to enhance her sex life and gives more energy. Men who do regular exercise have less problems of erectile dysfunction than those who are do not exercise.

Exercise is help to bring back happiness
Physical activity can gives you a chance to unwind, enjoy the outdoors or simply join to do that keeps you happy. Exercise can help you connect with your family member or friends in social trends and functions. Choose activity that you enjoy to do it and if you are getting bored, try to do new thing. Exercise is a great way to feel good and take a health benefits and much more. Always take care to start new exercise and consult with your doctor when you have any health problem.

Health & Fitness Club

Many people find it easier to invest money into health achievement process through one of the health clubs or the fitness centers. Besides, most of them go for products and accessories like a treadmill, diet pills or colon cleanses.

Among all of the above, they are likely to get a membership of a fitness center as here they do not have to bother much in detail to lose a weight or keep fit. These centers are ideal and provide with every necessary gadgets and health training on a regular basis. It is often an easy process to get a member of such a center however some of them have certain conditions which are hard to cancel. So, to make a good start with one of these fitness centers it is required that you collect a good deal of prior information on it. Here are some of them that may help you:

1. Prepare for the things needed. First of all, as already discussed, be sure that you have a detail on what kind of body type you possess, what are your main problems and why are you in need of a fitness center. With all these information, it would be easy to determine the right kind of the fitness center for yourself. If you have a plan of developing your sports fitness rather than the conventional physical fitness then you better stick to one that has good sports infrastructures and not a treadmill or so.

2. be wise while shopping. It is a better idea to go for a shopping before joining one of the fitness centers. While you get to know a lot about the latest prices of the fitness accessories, you become equally eligible to make comparison with ones found in the fitness centers. By this time, you are certainly going to get the affordable yet effective fitness center.

3. Look through your pocket. For fitness, it does not mean that you pay off your entire budget just because you have a lot of it in the bank. You can be wise while making a membership with one of the fitness centers that you have found. In fact there are many of the fitness centers that are meant for quality services yet affordable. So, you can go through standard internet search or make use of your social network for this job.

4. Be sensible to notice the output. It is once you pay and in return you must get the most out of it. That is to say, if the fitness center is making you lose weight and keep fit, then you are well paid off.

5. Feel free to inquire into the physical attributes and the hygiene of the center. As you have as according to the center demands, it is equally important for you to know whether it has full package of everything that it vowed for. So, look for the accessories if they are a complete set or not, whether the room is well ventilated or not, and if does possess a well trained health professional. Make sure that all the exercise equipments are in a good working condition.

It is not necessary to that a fitness center has to be ideal from all respective but compromises can be made if it is successful in meeting your body demands and that it is generating a good output.

Healthy Foods for Women

Eating healthy food is important to good health. Women have specific nutritional needs that are different from men. There is a higher sensitivity to the chemicals and artificial hormones found in many processed food products. Additionally needs for nutrients such as iron are different due to menstruation and reproductive concerns. To keep your body healthy and strong it is important to have the adequate amounts of vitamins and nutrients that your body requires. There are a variety of specific foods that can be very beneficial to women’s health.

Calcium Rich Foods: This is needed to maintain strong bones and prevent osteoporosis. There are various foods high in calcium. They include dairy products and dark green leafy vegetables. Kale: This is a vegetable that is a great choice for women. It’s high in calcium as well as folate which are important to women’s health. Kale also has vitamin C and B for additional nutritional value. Other good choices are broccoli and brussel sprouts. Too much dairy is not healthy. Limit it to healthy portions with foods such as yogurt. This will give you the additional benefit of the probiotics found in yogurt. This is good for a healthy digestive system. Avoid the premade yogurts that are full of sugar and use the plain ones instead. You can just add some fresh fruit and nuts for added flavor and nutritional value.

Nutritional tips for women:The best food choices are plant based. You should eat a variety of fruits and vegetables daily. When selecting produce use organic as much as possible to avoid the pesticides that are often sprayed on non organic items. Include fiber based foods as well. Beans and healthy whole grains will keep you feeling full and satisfied. Alcoholic beverages should be limited. One glass per day should be the maximum intake. Drinking wine is a good choice due to the healthy benefits of the resveratrol. Enjoy a glass of wine with dinner. This is a heart healthy habit. Caffeine is also fine in moderation, with one cup per day being a good standard to follow. Caffeine can affect hormonal balance in some women as well as decrease calcium levels if consuming excessive amounts.

Keep protein levels in moderation as well. The popular high protein diets are not healthy long term. A well balanced diet approach is the key to good health, energy and weight management. You need the healthy carbohydrates such as whole grains and dark leafy vegetables on a regular basis. Excessive protein can also deplete calcium levels over time, potentially leading to osteoporosis later in life. Healthy snacks for women include nuts such as walnut and brazil nuts. They contain monounsaturated fats which help reduce the risk of heart disease by lowering cholesterol levels. One ounce per day is a good serving size.

Fiber Rich Foods: Foods high in fiber include beans and whole grains. They are a very affordable, filling and healthy food choice. They help maintain a healthy digestive system and may prevent problems in this area from occurring. Green leafy vegetables such as kale are high in fiber. Whole grains such as brown rice and whole wheat bread are also fiber rich choices to include in your diet.

Iron Rich Foods: Women have unique needs when it comes to iron. A high quality multivitamin made for women should contain the adequate amount of this very important mineral. Women also need more iron during their monthly cycle as it becomes depleted. Some good food choices for iron include beef, dark meat poultry, spinach and swiss chard.

Omega Rich Foods: Women need adequate amounts of omega-3 fatty acids in their diet. This is important for proper brain functioning. It also protects against heart disease and inflammation which can lead to a multitude of disease conditions. Foods such as salmon, mackerel and sardines are very good sources. Symptoms that you are deficient in omega 3 fatty acids include dry skin, joint pain, fatigue and depression.

You should aim for 2-3 servings of omega rich foods weekly. Omega 3 fatty acids contain two very important forms known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). DHA and EPA are the omega-3 types that are found in seafood. Other omega-3 forms such as ALA or alpha-linoleic acid, is found in foods such as flax seeds, walnuts and dark green leafy vegetables.

Folate-Rich Foods: Women also need to have an adequate amount of folate in their diet. Folate is important to building red blood cells. Some women have a tendency to become anemic and folate is important to preventing this from occurring. Symptoms of a folate deficiency may include confusion, mental fatigue, difficulty sleeping, and depression. Sufficient folate is very important for women during pregnancy. The RDA recommendation is 400mcg daily. Foods such as broccoli, lentils, asparagus and oranges are all great sources of folate.

Healthy eating is so very important for everyone. Women in particular have specific needs in this area and therefore should include foods that will help them maintain energy. The variety of gender specific concerns women face such as pregnancy, pms and menopause can all be helped with correct food choices. Foods that contain the key nutrients needed for these areas can help women to feel better, manage stress and control weight. It is very important to always consult with your medical doctor before undertaking any changes in your diet or lifestyle, particularly if you are currently taking prescription medications or have been diagnosed with any disease.

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Exercise for Weight Control

It is widely assumed that exercise is a key part of controlling one’s weight. However, there are many people who find that exercise alone has very little impact on their weight while others seem able to exercise and lose weight easily. What is going on? Well, people all respond slightly differently to exercise due to age, sex and their genetic inheritance. However, despite any difficulty in losing weight that you may have inherited, there are different forms of exercise that will definitely be able to help you lose weight. The different forms of exercise all have different effects on weight loss. Below I look at:

  1. Easy/medium intensity cardiovascular exercise – aerobic.
  2. Hard, high intensity cardiovascular exercise – anaerobic.
  3. Weight training and other resistance exercise.

1 Aerobic exercise

What is aerobic exercise? Aerobic exercise is exercise which most people can sustain for hours if properly conditioned. Heart rates are typically 55-85% of the maximum heart rate. You breathe in oxygen through your lungs at a rate which generally allows you to talk. Your heart then pumps blood containing the oxygen to your muscle fibres. As your muscle fibres contract to produce movement, they use up oxygen. The harder and faster you go, the more oxygen that you need, and as a consequence you breathe faster. As you increase your effort your muscle fibres burn up more sugars and fats to produce the energy required to make them contract. The result? You burn calories faster.

What is fat burning? Fat burning is a form of aerobic exercise that became popular in the nineties. It is basically lower intensity aerobic exercise. Heart rates are at typically 55-65% of the maximum heart rate. Unfortunately it is not the best way to remove excess fat. You actually burn more fat as you increase the effort. Although the fat burning zone burns a greater proportion of fat compared to sugar than high effort zones, the high effort zones burn both more fat and more sugar. The amount of sugar burnt increases faster than the amount of fats as you up the effort, and so you could say you enter a sugar burning zone as you go harder. However, along with the sugar you will also be burning more fat. There are many studies that have looked at the weight loss effects of aerobic exercise. Most show a small positive benefit, but one that is far less effective than modifying dietary intake. These studies have been mostly done on sedentary or obese people and involve amounts of exercise typically of between 2-4 hours per week. The truth is that if you are not intending to do more than 2-4 hours of aerobic exercise per week, then you are unlikely to lose much weight as a result, unless you also significantly modify your diet. However, that is not to say you shouldn’t do it. Most studies also show that physical and psychological health both benefit significantly from this small amount of exercise when compared to doing nothing. Larger amounts of more intensive aerobic exercise are generally more effective at achieving weight loss. The effects of larger amounts of exercise on people vary. Some are responders and others non-responders. Non-responders are thought to be people who reduce their levels of everyday activity when undertaking an exercise program, in order to compensate. In other words if you are going to treat yourself with extra food or slump in front of the TV after introducing a new exercise routine then it may well not have any effect on your weight. I have many clients who are responders, who eat more healthily when exercising a lot and who treat themselves when they are having a break from their hard exercise routines. Needless to say these clients are prone to developing a small paunch when taking it easy, but find it easy to lose the weight once they start up their exercise routines once again.

2 High intensity – anaerobic exercise

Anaerobic threshold is defined as the point during a graded exercise test at which lactate in the blood begins to accumulate faster than it can be got rid of. A fit athlete can maintain an effort at the anaerobic threshold for about 1 hour as long as the blood lactate does not continue to rise. If the intensity of exercise continues to increase from this point, as it would in a graded exercise test, then acidification occurs. This is due to the accumulation of hydrogen ions formed when the lactic acid produced in muscle is converted to lactate. The acidification soon causes a severe muscle fatigue and the intensity of exercise can no longer be maintained.

What is anaerobic exercise?
Your muscle fibres, and most other cells in your body have two main routes of making energy. The first is aerobic respiration in which sugar or fat is burnt with oxygen in the mitochondria to produce the energy. Think of mitochondria as power stations. The second is anaerobic respiration, in which sugar is turned into lactic acid without a need for oxygen to produce energy. This happens in the sarcoplasm of the muscle cells. Anaerobic exercise occurs when you run low on oxygen. As you exercise harder your muscle fibres try to get more oxygen into the mitochondria to burn your fuel faster. As you pass through your anaerobic threshold (see panel to the left), your body is not providing enough oxygen for your mitochondria to produce all the energy you need. Your muscle then increasingly relies on the anaerobic respiration in the sarcoplasm. So at this point the mitochondrial power stations are working at close to full capacity and as a result you are breathing pretty hard. Anaerobic respiration is interesting in that it uses up sugar 15 times faster than the mitochondria. How could this affect weight loss? Well this form of respiration is now burning calories 15 times faster than the mitochondrial one. The fact is that as you push harder beyond the anaerobic threshold you make increasing use of anaerobic respiration and so burn calories at exponentially increasing rates. You reach a point at which your breathing is at a maximum. This is called the VO2max. A fit athlete may be able to maintain this rate of breathing for a maximum of 10 minutes. Your mitochondria are now working at full capacity and your anaerobic respiration in the sarcoplasm is working towards maximum. The anaerobic metabolism is building up lactic acid, which results in increasing acidosis in the muscles the longer and harder you go on. The fatigue becomes unbearable and you soon slow down.

Will I lose weight?
Clearly you can burn calories quickly with intense exercise. However, you can’t maintain high intensity for long and so the total amount of calories burnt may be less than during a long aerobic workout. However it is likely that your body will remain working long after the exercise finishes, as it will need to repair itself from the muscular trauma that normally accompanies high intensity efforts. Other bodily systems are stressed as well, and these all need energy to be fully repaired. Basically anaerobic exercise is a useful weight control tool, but because of its intense nature it should be used sensibly. It is easy to over exercise and end up injured, ill or disheartened. It is important to recover from intense sessions, ideally you become fit enough to use easier exercise sessions as a recovery between the harder sessions. This way the metabolism is kept high and calories continue to be burnt faster than before.

3 Resistance exercise
Resistance exercise leads to more muscle mass and an increased metabolic rate that burns more calories. This is because muscle tissue requires more calories at rest than fat containing adipose tissue.

Will I lose weight?
There are a number of studies that show resistance exercise to be effective at producing weight loss. These exercises also increase the tone of your body. If you select a good range of exercises including bodyweight exercises and exercises that challenge your balance and agility, you should find many benefits that go beyond mere weight loss and looking good. In particular a stronger more supple body is less injury prone. As a result, less time is spent injured, and exercise regimes can be kept up for longer without breaks. Breaks that can easily lead to unwanted weight gain from excess fat deposited around the body. Also it is worth remembering that the muscle strength and flexibility gained from resistance exercise can increase the efficiency of your movements and open up the possibility of new movements that can burn yet more calories.

Won’t I become too muscular?
If you are female and worried that resistance exercise or exercise with weights in particular will make you too muscular and male in appearance then think again. There are many different ways of doing weights and plenty which build strength, agility and balance without increasing muscle bulk. Most bodyweight exercises won’t bulk you up, nor will all the balance and agility exercises that you can do. Into the bargain you will find that weight training will build strength, which will help you avoid injury. It will also tone up your torso, arms and legs, reducing flabbiness, cellulite and bingo wings.

In summary
Exercise is highly beneficial to psychological health and physical health. The confidence and satisfaction gained from keeping an exercise programme going add to self esteem and very often have a positive impact on attempts to change diet. As explained above, the exercise itself is most likely to reduce your weight if you follow as many of the following points as possible:

  1. Keep the exercise programme going for at least 3 months or more.
  2. Build up your exercise programme to at least 5 hours per week.
  3. Try to incorporate all types of exercise, steady aerobic efforts, short and hard anaerobic efforts and resistance training.
  4. Don’t build up too quickly. If you are getting particularly sore or tired, ease off a bit with shorter sessions and/or less intense exercises.
  5. Keep it enjoyable. This exercise lark only really works when you enjoy it. So make it an exercise/sport that appeals. If not the chances of giving up and putting weight back on are high.

Staying Healthy Through Sports Fitness

When the conversation comes to talking about fitness and sports what comes to mind for you? You will probably think about sports related activities right? No coincidence because fitness in sports is usually related to the sports activity itself.

If you think about it in most cases the activities related to a sport are loosely associated with competition, entertainment and some form of self satisfaction. This is one reason why a lot of sport experts recommend these activities to stay fit. Of course it is one way to stay physically fit but usually involves the development of a sports ability or skill.

So I have put together a quick list of things you can do to accentuate your sports fitness activities. The list is by no means inclusive but you will find it valuable nonetheless:

Tip #1 Increase Water Consumption

It is common knowledge that we can survive days and weeks without food but you will barely last a day without having water. This means as you suspect that water is very essential to your overall well-being. Take this into account when you are in the situation of perspiring heavily and not replacing the lost fluids. This can lead to serious health concerns and in the extreme case death! So if you are involved in an activity that involves heavy perspiration make sure you drink plenty of water.

Tip #2 Increase Vegetable Consumption

People that are involved in sports activities will need more fruits and vegetables then those that are not. This is solely because of the increase demand for the minerals and vitamins the body will need as a result of the activity.

Tip #3 Increase Calcium Consumption

if you are involved in a sports activity make sure you have calcium in your daily diet. This will help you build stronger bones in your body. This is important when you are subjecting the body to strenuous activities.

Tip #4 Include Warm Up Exercises.

Make sure you include warm up exercises before you start your sports activity. This can include stretches and other related performance enhancing warm ups. The idea is not to start your activity without some form of exercise beforehand. This will minimize injuries and other type of accidents from happening.

For those that are into sports engaging in sports activities can be the best form of overall exercise imaginable. You get enjoy some aspect of a sport you enjoy and you get physically fit at the same time. Just make sure you follow some of the given tips here at the same time.

Healthy Food Helps You Burn Fat

Undoubtedly, burning fat is about consuming healthy food. When we eat right, eat healthy food, we do not have to bother about burning fat anymore. Working out at the gym for hours burning calories will not reduce your weight and burn enough of your fat when you do not consider what you consume. It means that burning fat by only doing exercise is not enough. Yes, you can burn fat and lose some of your weight by doing exercise but if you do not maintain what goes in from your mouth, soon you will get back the fat you burn. The root problem is controlling what goes into your body. And consuming healthy food is the solution.

What does it mean by consuming healthy food? The term healthy is very much dependent on the amount and frequency in consuming the food. There is no single food that contains all the nutrition our body needs. Thus, consuming healthy food actually talks about series of eating healthy foods over time, in other words, having healthy eating lifestyle. You do not get healthier right after you eat a lettuce; neither do you get significantly higher cholesterol by eating a piece of fried chicken. It is the series of eating those foods that affects your health. It is the constant action of eating the food you choose that affects your body. Thus, healthy eating lifestyle is what is important.

How to choose healthy food? There are two common characteristics of healthy food. First, the food is unprocessed. Second, the food is organic.

First, the food is unprocessed. It means we eat what the nature gives. Most of the food is provided on our table after several processes. They are boiled, fried, grilled, or preserved. Most of these processes do not make the food healthier. The unprocessed food includes fresh fruits and fresh vegetable. To name some, whole grains, legumes, raw nuts, fresh sprouts, etc. Probably the only process that the food can go through is the process of cleaning. The food has to be made fresh on our table as if we eat it directly after we pluck them.

Why do we avoid processing food? After processed, the food may lose the very nutrition that our body needs; lose entirely or some in quantity. For example, we lose healthy vegetable nutrients after we cook them. After processed, the food may contain ingredient that is dangerous for our body. For example, higher concentration of heterocyclic amines (HCA) or polycyclic aromatic hydrocarbons (PAH) after grilling process. HCA and PAH can cause cancer. PAH is also found in tobacco smoke.

Second, the food is organic. It means we eat pesticides-free food. The food is natural, not genetically engineered, and irradiated. This kind of food offers you the highest nutrition and the purest taste of all the food available. Choose the organic food when you go to restaurant. Include organic food in your monthly shopping list. Select packaged food that has organic label, although you might need to check further on this one. Go organic.

Not only the selection of kind of food that are concerned, but also the nutrition that the food contains. Among carbohydrates, protein, and fat, protein is the one that uses more calories to burn. What does it mean? It means when you consume more protein, your body burns more calories. When your body burns more calories, your body is using more energy. It is identical to have you run in a longer period on your treadmill. It burns more of your body fat. Thus, the food that you consume determines how you will burn fat and lose weight.

Finally, your dream to burn more fat is not only about exercise. Exercise is, by all means, really good. But you also need to watch the food that you eat. By having healthy eating lifestyle, rest be assured that it avoids the fat you burn to come back filling up your body again. Consider healthy food as your daily menu. Filter your food choice. Get rid of those unhealthy foods. Make eating healthy food your lifestyle; choose unprocessed and organic food. You will be amazed how this can work in your progress of losing your weight.

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Exercise and Your Heart

Happy, Healthy Hearts.

Everyone knows that working out is good for your body. Do you really understand the correlation between exercise and heart health? There are many people who swear that doing exercise is the best way for them to feel healthy and to be better in every aspect of their life. When it comes right down to it, exercise and heart health is something that you want to keep an eye on because it is something that you can really focus on to get more healthy. There are simply more benefits to exercise than you can talk about in an article. The correlation between exercise and heart health is something that you simply cannot deny because it is something that is going to stay with you and with your health forever. When you look at exercise and heart health you are going to see that the more exercise you can do, the healthier your heart is going to become.

This might seem like a general idea, and yes, it is very general in that the more you work, the better your heart will work for you. There are specific reasons that this is the case. When it comes to the relationship between exercise and heart health the basic point is that by doing exercise you are giving yourself a work out where your heart and lungs are constantly moving faster than they are when you are resting. This means that as you work out, your heart and lungs are forced to work harder. The more that you do, the more your heart has to do for you.

By making exercise part of your routine, you are forcing your heart to work each day, and this is going to make it stronger. Basically, when it comes to exercise and heart health the point is that they are connected. The better your heart is doing, the more exercise you are going to be able to do without stopping. And the more exercise you can do, the healthier your heart is going to be. Like anything, when it comes to exercise and heart health you are going to have to work your way up. If you haven’t done much working out, your heart isn’t going to be able to take very much right away. Exercise and heart health are something that you have to work up to, so take your time and talk to your doctor in order to develop a great exercise routine that is going to clearly benefit you and your health.

Burning the Fat: Exercise and Your Body

There are many great things about starting an exercise program for your body. One of the greatest things about exercise is that you can use it to burn fat in ways that are easier on your body than dieting. It is very simple to burn fat using a good exercise program, because there are many ways that you can train your body to do the work that it is supposed to in order to really get the most out of the exercise that you are doing. While you are building up a sweat and working on your heart rate, all of your muscles are also getting great things out of the workout that you are doing. As you bring new blood and oxygen to all of your body systems, you are going to find that you are giving yourself the best chance to really get rid of all that unwanted fat as you go along. Working hard to burn fat is something that you can finally take control of when you are doing exercises on a regular basis.

When you body is in constant motion, all of the body systems are working hard to maintain body functions at a normal rate. Because your muscles need to be moving more, your heart is going to have to work harder because the only way to get your muscles to move faster is to supply them with more blood and therefore more oxygen. Because your heart has to work harder your lungs needs to work harder to provide your heart with the oxygen that it needs to keep pumping. All of these things are going to work in tandem with each other to make a situation in which you are really getting the most out of your entire work out. When all of these systems are working together, you are going to find that you are much stronger than you think you would be. As your entire body fights to work harder, you are going to find that actually you are burning fat because your body needs energy to keep moving and to stay moving at a certain rate. It will find this energy in the stored pockets of fat that you have in your body. All of these things are going to happen quickly, and you will find that you are going to be much better off as you start to work out more often.