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Monthly Archives: October 2016

Prevent Nasty Overtraining

Prevention is better than cure!

When it comes to the subject of overtraining, especially when you are experiencing the symptoms of it, it is really important to take preventative measures as soon as possible! Overtraining is a condition that grows worse with time so always be on the lookout the signs of it:

  • Slower recovery after exercise
  • Decreased appetite
  • Decreased desire to exercise
  • Increased resting heart rate
  • Increased resting blood pressure
  • Decreased sports performance
  • Increased irritability and depression

You’ll find that when you are busy with your exercise the point of exhaustion will come sooner and sooner despite the expectation of getting fitter over time. Also, because your body is in survival mode, you will find that your body shape doesn’t change much even though you are training harder than ever!

What if you are already suffering from overtraining?

This may sound counter-intuitive, but the best cure for overtraining is to stop any sort of training for a week or two until your body recovers. When you do recover, start slowly and try keeping your workouts short, but intense and making sure to add regular rest days into your exercise routine!

At the end of the day the best thing that you can do is to just simply listen to your body, and if you are feeling tired or overwhelmed take some time to recover. It’s more important to continue your weight loss regime in the long term than push yourself into exhaustion and quit for small short term gains!

Tricks Make Healthy Bodybuilder Diet

There are numerous bodybuilders who’ve been in the profession for quite some time now and they’ve their personal policies in terms of eating the appropriate food. They’re not dietitians as well as nutrition experts, however many of them were able to develop and sustain a ripped condition for years. Here are a few rules that you can observe with regards to a healthy body building diet:

Drink as much water as possible. This might be the best recommendation that you can obtain. Water is essential to the human body’s functions. It gets rid of nasty chemical substances out of the body. The first thing that you should do when you get up early in the day is to drink a glass of mineral water. Hydrate yourself right after sleeping. Can you drink something else aside from water? Unsweetened tea is a great drink. Also you can enjoy dark coffee every now and then, however stay clear of soft drinks, fruit juices as well as alcohol.

Learn to enjoy protein smoothies. Generally, folks who are building muscles need to take health supplements just like vitamin C, vitamin E, as well as niacin. You can wash them all down by having a cup of protein shake.

Get your carbs from fruits and veggies. Steer clear of white bread,rice and pasta. You could eat as much fruits and veggies as you wish. If you wish to be lean, you must eat green. Include veggie salad in your meal at all times. Lettuce, for example, is a really good source of natural vitamins. Don’t eat carbohydrates after 8 pm.

Know where you’ll get your proteins. Obtain your protein from chicken, eggs, fish, beef and turkey. Also you can get your protein from beans as well as legumes, but the protein you can obtain from these veggies isn’t as complete as the protein you would get from meat.

A wholesome bodybuilder diet need not be bland. You may still enjoy your beef and a cup of dark coffee. You simply need to ensure that you observe your portions and you select the right foods when it comes to your carbs as well as proteins.

Flabby Lags


The Squat is one of the best leg exercises for both man and woman. According to Tony Valesco, founder and owner of Afterburn Fitness gym, full-depth back squats add to muscle mass in your hamstrings, quadriceps, calves and glutes. They don’t only make your joints and tendons stronger, but also boost your metabolism and help your body release endorphins. Tony Valesco believed Squat to be a vital leg exercise for developing core strength, as well as increasing the size and strength of your legs.


Deadlift is one of the best all-around leg exercises that is designed for those people who don’t consider squat the best leg exercise. It is the one and only one most effective exercise that you should add to your workout routine, if you want to strengthen your posterior chain muscles – the adductors, glutes, hamstrings and lower back. Strong posterior chain muscles can generate more than expected lower-body explosive power and can help you jump higher and run faster.

Split Squats:

Most of the people neglect the single-leg exercises such as step-ups, pistol squats, and lunges. But exercise like these reduce the risk of knee and ankle injuries by strengthening your tendons and ligaments. They play a vital role in boosting the growth of your leg muscles, and improving your balance and coordination. Split squat is performed by placing one foot on the floor and one foot on a bench behind you, and then squatting as low as you can a pair of dumbbells. If you’re a first timer, it is recommended to use light weights.

Glute Kickback on Swiss Ball:

Our glutes majorly comprise of three muscles: the Gluteus Maximus, Minimus and Medius. Gluteus Maximus is the main muscle and known as your butt. Gluteus Minimus lies directly under the Gluteus Medius, while the pork chop-shaped Gluteus Medius is positioned on your outer hip and make your pelvis steady when you stand on a single leg. However, above given exercises utilize your glutes, but this exercise is specially designed to give your butt the lift you’ve ever dreamed.


This challenging but quite rewarding exercise is very similar to Squat, which works multiple muscles around the calves, quads, glutes and hamstrings. Strengthening these muscles boost your metabolism that is quite helpful if you’re trying to burn fat and lose weight. There are various lunge exercises including sliding lunges, wheel lunges, static lunges and low lunges, which you can try to shape, tone and firm up your legs and strengthen all the muscles of your buttocks.

Reducing Dowagers Hump

When we eliminate this soreness you can attain superior physical conditioning much faster and without the discouraging and dangerous pain and you can move with greater efficiency throughout the day.

Exercise for Better Bones is distinguished from other osteogenic exercises by four unique and defining elements. The first is that this program is the original program designed to move osteoporosis and hyperkyphosis or commonly known as dowager’s hump research forward. For the past 20 years osteoporosis research into especially post-menopausal women with dowager’s hump has been based on the same type of programming. All of the exercises have been weight-bearing but the weight has been to light. You see when researchers do research they are extremely conservative with their approach and who can blame them. The very thing that could aid in building bone (stressing the bone) is the very thing that could fracture it. The program is being currently performed on over 100 post-menopausal women and men including 4 exercises with complete Range of Motion (ROM) or movement, human movement, resistance, weight-bearing all into 4 single exercises that can be performed in 30 minutes or less and only twice a week.