Fitness and Muscle Work

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Take a position like on the image. By sitting on a bench or standing is your choice. Your palms is facing your ears. Inhale and alternately press your arm up, rotating your wrist until your palm facing forward. Exhale when complete the movement.

Feature from "EatingWell" What foods can you count on to go the extra mile, and which foods fall short? See what recent studies reveal before your next workout. 1. A Spoonful of Honey Recent research suggests that carb blends (foods containing fructose and glucose) may be superior to straight glucose for boosting energy during endurance activities. But before you reach for a sports drink, consider honey: like sugar, it naturally has equal parts fructose and glucose, but it also contains a handful of antioxidants and vitamins. Upshot: While not exactly a “super food,” honey has plenty going for it besides being sweet. The darker the honey, the more disease-fighting compounds it contains. 2. A Cup of Joe Studies that demonstrate performance-enhancing benefits of caffeine often imply that drinking coffee will give you a boost. Not so, according to the latest research. Scientists put nine endurance runners through five trials after ingesting either a capsule (caffeine or placebo)...

Sit on a bench with your back straight. Using two dumbbells, take an overhand grip, rest on your shoulder. (see image). Inhale and press your arms up (vertical movement) Exhale and go to beginning position For variation, you can face your palms to the ears.

Smith's Work out Worked out five days a week. Each workout session he would focus on one or two body parts until failure Running or jogging at least 5 miles 6 days a week Do boxing twice a week. The bottom line is resistance train 3-4 times per week to near failure each set and do cardio at least 3 times per week. image taken from I'm legend Want too see movie info? click here Want to see his profile? click here Smith's Progress In 3 months, Smith's bench press increased by 75 pounds, to 385. A high-protein, high-carbohydrate diet maximized muscle repair. With his metabolic rate cranked up from the extra muscle, he slowly reduced his food intake to burn fat, cutting--but not eliminating--carbs. You need carbs to keep your brain sharp and fuel your workout routines, says Foster. After 6 months, Smith's body fat had shrunk to 7.5 percent, down from 12 percent. And all those zero-body-fat robots never had a chance. Your Plan To boost the amount you can bench-press, fo...

Here the comparison 130 lb woman, doing treadmill with 5mph speed for 30 min . burns about 235 cal 130 lb woman, bicycling for 30 min with speed 10 mph burns about 175 cal So..running on treadmill will burn more calories, since your body against gravitation. Compare with take stationary bike where your body is resting on the seat.

Kneel on the floor with your hands on the floor with forearms straight (see pic.). Tuck your opposite leg under chest. Moved your tucked leg to the rear until your hip fully extended. Tips: you can hold a peak position for a few seconds (3-4 seconds).

Take the position like on the image. Inhale and move your thigh to the rear until your hip is fully extended backward Hold this peak contracted position for a while (2-3 seconds) then return to the starting position Exhale when complete the movement

Some people choose Elliptical to avoid stress on the joint, but Treadmill burn more calories. Next a simple fact calories burn. Choice is yours. For a 135 pound woman, 30 minutes on an elliptical at 5 mph Calories burns: 248 For a 135 pound woman, 30 minutes on a treadmill at 6 mph (10 min miles) Calories burns: 320 Running on a treadmill burns a bit more calories than running on an elliptical. When you use an elliptical, since your feet never leave the pedals, it's low-impact and easier on the joints, but you'll also burn less calories per hour as compared to a treadmill. Since the difference isn't huge, choose whichever machine is the most comfortable, and the one you'll stick to using.

We already know that LC is into healthy living, but thanks to this interview we learned her true feelings for both sit ups and push ups. PopSugar: Pick a favorite: sit ups or push ups? LC: I hate them both! But probably sit-ups. PopSugar: So we see you going to the gym a lot . . . LC: Yeah I started again, it's really hurting me! PopSugar: What is your routine at the gym? LC: I just started doing more kickboxing which is really fun, and the way [my trainer] does it it's like a full body workout. Like squat, lunge, squat, lunge, or lower punches. It’s really like a full body workout, but I do a half hour of kickboxing and then he has me just do weights. We also do running most days and Chloe (LC's pooch) likes it. source: fitsugar

Exercise isn't just for stronger muscles—it can also sharpen your brain. A new study published in the journal Neurology examined the effects of exercise on brain deterioration of Alzheimer's patients. The researchers found physically fit patients with mild cognitive impairment had less brain shrinkage than those who weren't as fit. Previous studies showed exercise improves thinking and memory, in people with normal brain activity, by boosting blood flow and elevating growth hormones, the scientists said. The new findings extend this connection to people with Alzheimer's. So add a better brain to the long list of exercise's tangential health benefits. Breaking a sweat can also strengthen your heart, help prevent cancer, and disease-proof your body, to name a few. Start to bullet-proof your body today with our weekend warrior training plan. Stoke your workout's brain-building benefits with memory-boosting mind games, and learn how to get a bionic body from a tele...

This exercise will affect upper and lower abs, transverse abdominis. Lie faceup on the floor for this ab exercise with your knees bent at 90 degrees and your feet raised so your thighs are perpendicular to the floor. Slowly extend your legs so they're at a 45-degree angle from the floor and simultaneously raise your upper body so your torso is also at 45 degrees. Extend your arms straight out in front of you. Holding this position, slowly draw your left knee in to your chest, then extend it back out. Repeat the motion with your right leg. Continue to alternate legs. Note: Go slowly. Imagine that each foot is resisting something heavy. source: men's health

The best-known of these ab exercises is the plank, also called the bridge, also called that damned painful thing you do on your elbows and toes. Rest your weight on your forearms and toes, pull your abs in tight, and hold your body in a straight line from shoulders to heels. After a few weeks of doing this twice a week -- along with the similar side bridge, in which you rest your weight on one forearm and the outer edge of the same-side foot while holding your body straight as a pencil -- I noticed muscles on the sides of my waist that I'd never seen before. I could feel those muscles working hard, and sure enough, those muscles grew. source: men's health

Stand facing the machine, grip the bar like image showed. Inhale and straighten your arms, don't separate your elbows from your side Exhale as you complete the movement

Sit on the bench. Rest your arms on your thigh or bench. Take an underhand grip on the bar, with your wrist passively extended. Curl your wrist up Back to starting position This exercise good for flexors of the wrist and fingers.

Feature from "Prevention" Magazine By Linda Rao 41 super secrets to trim your tummy So you want to trim your middle. Time to hit the floor for a zillion crunches, right? Not so fast. Power crunching alone isn't necessarily the best—and certainly not the most enjoyable—way to flatten your belly. When we talked to dozens of people, just like you, who've toned up their abs, we discovered their secrets include fun activities such as gardening, tennis, and dancing—with some crunches in between for good measure. Leading weight loss and fitness experts also suggest some simple lifestyle changes to provide you with a complete belly-flattening program. So if you're sick of crunches--or not getting the results you want—read on for 41 surprising ways to get a belly worth baring this summer. 10 Habits That Will Shrink Your Middle 1 . Calm down. Too much stress can contribute to a potbelly. Stress increases levels of cortisol, a hormone that seems to direct fat to our middles,...

Servings: 4 people Ingredients 4 Belgian Chef brand frozen low-fat waffles 2 cups fresh blueberries 3/4 cup water 1 teaspoon grated lemon peel 2 tablespoons sugar Direction Bake the waffles as directed. Mash the berries in a large pot; add water and bring to a boil. Reduce the heat; add the lemon peel and sugar and simmer for 5 minutes. Allow the sauce to cool slightly, then top the waffles. Add whipped cream and a few fresh berries. Nutritional Info Calories: 255 calories Carbs: 50 g Fat: 3 g Protein: 4 g