Fitness and Muscle Work

Want to fight fatigue? Here's what kind of exercise -- and how much -- is best. By Colette Bouchez WebMD Feature Reviewed by Brunilda Nazario, MD There you are, sitting on the couch, remote in hand, thinking, "I should be exercising. If only I weren't too tired to get off the couch!" Indeed, fatigue is among the most common complaints doctors hear. But you might be surprised to learn that experts say one of the best antidotes to beating fatigue and boosting energy is to exercise more, not less. "It's now been shown in many studies that once you actually start moving around -- even just getting up off the couch and walking around the room -- the more you will want to move, and, ultimately, the more energy you will feel," says Robert E. Thayer, PhD, a psychology professor at California State University, Long Beach, and author of the book Calm Energy: How People Regulate Mood With Food. And, experts say, when it comes to fighting fatigue, not all exercise i

This exercise will focus on Quadriceps. Also will affect Calves,Glutes muscle. Tips: Clean two kettlebells to your shoulders and take a stance that you find comfortable for your body type. As you squat down, push your butt out. Looking straight ahead at all times, squat as low as you can and pause at the bottom. Rise back up and repeat.

This exercise will focus on Quadriceps, also affect Calves,Shoulders,Glutes. Tips: Clean and press a kettlebell with one arm. Looking straight ahead and keeping a kettlebell locked out overhead, push your butt out and squat as low as possible. Pause at the bottom position for a second before rising back to the top. Repeat for several reps and then switch arms.

Be sure to keep your head back and aligned over your pelvis so that you are sitting up tall as you perform this stretch. Keep your shoulders down as you twist. Imagine that your spine is a long towel twisting upon itself. Feel the long strips of muscle along the sides of the spine working. Sit slightly forward on a chair, your feet flat on the floor. Cross your arms in front of you, and lift your elbows slightly so that they are just below chest height. Exhale as you twist to the right and use your right hand to pull your left forearm around yourself. Look to the right. Hold for 2 breath cycles, then return to the forward position. Repeat on the other side. source: suzzane martin (stretching)

Barbody The most common gym lurker. As the name implies, this guy works on muscles to show off at the bar, with purpose of impressing chicks or intimidating pencil necks. Usually, it's a young guy between 15-25 years old, who's at the gym working on every upper body muscle he can see from the front. The routine consists of endless curls, bench presses, pushdowns and seated presses. Once in a while, you see him throw in a few lat pulldowns and crunches just for fun. Chat Boy This type of guy is rare, but you don't want to run into him. Chat boy wants to discuss lifting, eating, or life in general with you, often in great detail. Now, I have nothing against conversation, especially workout talk, but chat boy doesn't know when to stop and turns a one-hour workout into two. The Sharp Dressed Man Believe me, not every girl is going crazy for this guy. I've seen him many times, and I still don't get it. His lifting attire consists of a T-shirt, dress pants, and loafer

To the ancient Greeks, olive oil was liquid gold. For the Aztecs, chocolate was sacred. Almonds were prized by Egypt's pharaohs, and avocados have symbolized fertility for centuries. These can't-live-without-'em foods share more than history; they also share unique health properties. They're packed with monounsaturated fatty acids (also known as MUFAs, pronounced MOO-fahs), those good-for-you fats that protect you from chronic disease and, according to new research, can help you lose fat, specifically around your middle. That's why they're at the heart of the Flat Belly Diet. There are five major categories of MUFAs: (1) oils, (2) nuts and seeds, (3) avocado, (4) olives, and (5) chocolate. Eating one serving of any of these foods at every meal will help reduce your accumulation of dangerous belly fat; control your calorie intake and you'll lose inches and pounds, too--especially around your waistline. These mouth-watering recipes make it easy. Each portion c

This stretches the sides of the ribcage while also opening up the muscles in the armpits, which have a tendency to become very tight Stand with feet hip-width apart. Pull your navel into your spine, drop your tailbone, and bend your knees slightly. Raise your right arm, and stretch up as if your middle finger is being pulled toward the sky. Lean to the left, pulling the left arm downward at your side, as if your middle finger is being pulled toward the floor. Feel the stretch in the right side of your ribcage. Hold for 4 breath cycles., then repeat on the other side. source:suzzane martin - stretching

This exercise will focus on Forearms muscle, also will affect Biceps,Shoulders. Tips: Initiate the exercise by standing upright with a kettlebell in one hand. Swing the kettlebell back forcefully and then reverse the motion forcefully. Crush the kettlebell handle as hard as possible and raise the kettlebell to your shoulder.

This exercise focus on Lats, also will affect Biceps. Tips: Get into the top position of the pushup holding on to two kettlebells that are less than shoulder width apart. Push one kettlebell into the floor and pull the other kettlebell. Hold the kettlebell in the working arm in the top position. Lower it to the floor and push it into the floor. At the same time pull the kettlebell in the opposite hand. Repeat for several reps on each side. source: bodybuilding.com

This exercise focus on Lats muscle, also will affect Biceps Tips: Place two kettlebells between your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab both kettlebells and pull them to your stomach. Lower and repeat.

Extend your arms in front of you at chest height and clasp your hands so that your knuckles cross. Stretch your arms by pressing the heels of your hands away from you. Focus the stretch along your arms by imagining someone pulling your shoulders back as you reach your hands forward. Hold for 3 breath cycles.

Arby's Roast Turkey Ranch and Bacon Sandwich Calories 830 Total Fat 38 Carb 75 Protein 49 Treadmill 74 Minutes KFC Pot Pie Chunky Chicken Calories 830 Total Fat 48 Carbs 69 Protein 30 Treadmill 70 Minutes Wendys Big Bacon Classic Calories 580 Total Fat 29 Carb 46 Protein 35 Treadmill 48 Minutes Burger King Original Double Whopper W/ Cheese Calories 1060 Total Fat 69 Carb 53 Protein 56 Treadmill 97 Minutes McDonald's Double Quarter Pounder W/ Cheese Calories 730 Total Fat 40 Carb 46 Protein 47 Treadmill 64 Minutes source: bodybuilding.com

The key to this stretch is to ensure that your tailbone points down toward the floor and not to the back heel as you lunge. Place your hands on your hips, and take a large step forward with your left foot. Be sure to keep your back straight and your shoulders back and down. Bend your left leg but don’t allow the knee to extend beyond your toes. Gently shift your weight forward, keeping your right heel on the floor. Hold the stretch for 4 breath cycles, then release. Repeat with your right leg stepped forward.

Think you don't have time to work out? You do. It's the intensity of your workout that's key, especially if you don't have much time. A short-burst, high-intensity workout boosts your metabolism and tones muscles. Get moving with this 30-minute "quickie" routine that includes cardio training and resistance training for each major muscle group. Beginner Squats If you're new at this, get started with a beginner version of squats using an exercise ball. Stand against a wall with the ball at your low back, feet hip-width apart and out in front. Slowly lower your body by folding at the hips and bending the knees, dropping glutes toward the floor; slowly move back to the starting position. Your knees should remain over your heels. Perform 10 challenging repetitions. Once you're ready, try squats without an exercise ball. Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down, keeping your k

Most people experience some muscle tightness in the backs of the shoulders. To feel the full benefit of this stretch, remember to press your neck back slightly as you tuck your chin into your chest. Stand with your arms extended in front of you, and clasp your hands at chest height. Be sure to keep your shoulders down. Turn your palms to face away from you, and pull your shoulders back. Tuck your chin into your chest, pressing your neck back slightly to focus the stretch. Hold for 4 breath cycles.

Here the reason why you choose running as exercise Is a great way to loose weight Decrease heart disease The most effective ways to improve cardio fitness You can do it anytime, anywhere Is cheap

This stretches the muscles around the shoulder blade and in the armpit. Tightness in these areas can cause stiffness as well as restrict shoulder movements. Stand with your arms extended above your head, and grasp your left wrist with your right hand. Pull the wrist upward, elongating the left side of your body until you feel a gentle tension. Maintaining the stretch, pull your left wrist up and over toward the right side. Anchor your left foot into the floor to focus the stretch. Hold for 4 breath cycles, then repeat, this time pulling your right wrist.

Hanging on the chin up bar with overhand grip. Inhale and raise your knees as high as possible Exhale when complete the movement

This stretch helps to correct forward, slightly hunched shoulders. Perform it slowly, checking your balance and focusing the stretch by pulling your navel into your spine and holding your buns firm. Stand with your hands clasped behind your back. Reach your hands away from your body and lift them slightly upward. Be sure not to allow your upper body to tip forward. Hold your buns and abdominals firm, bow your head, and lean forward while lifting your hands up toward the ceiling. Hold for 4 breath cycles, then return to the upright stance.

The Benefits Regular stretching improves and maintains flexibility and mobility, corrects bad posture , reduces the risk of injury, relieves pain, and even helps counteract the effects of ageing. In addition, it relaxes the body, helps reduce stress levels, and can help to boost self-esteem. Everyone, regardless of age or fitness level, can benefit from stretching. By making it an integral part of your lifestyle, you will reap its many benefits. Is it like Yoga? Stretching is different from Yoga or Pilates . Stretching more simple. It aims to align the body, improve posture, and encourage better mechanical movement of the joints, which reduces wear and tear on them. Put simply, stretching helps the body to work harmoniously. Stretching affects more than the 602 muscles of the body. When you stretch muscles, you also mobilize joints, elongate skin, and affect connective tissue, nerves, tendons, and sometimes ligaments. Why we need to strecth? Our bodies suffer daily fatigue from fightin

This exercise focus on Hamstrings, also will affect Lower Back and Traps Tips: Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward. Bring the kettlebell straight up using body momentum (don't even think about trying to curl it). Drive through with the hips and raise the kettlebell to your shoulder.

This exercise focus on Hamstrings, also will affect Lower Back, Traps, Calves. Tips: Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead. Clean kettlebell to your shoulder. Return kettlebell back to the floor briefly while keeping the hamstrings loaded. (source: bodybuilding.com) Dead Clean combine with Push Press

This exercise mainly work on shoulders. Will affect Triceps. Tips Clean two kettlebells to your shoulders. Press the kettlebells up and out. As the kettlebells pass your head, lean into the weights so that the kettlebells are racked behind your head. Make sure to contract your lats, butt, and stomach for added stability. Two-Arm Military Press from YouTube

This exercise mainly worked on Chest. Will affect Triceps. Tips: Lie on the floor and position a kettlebell for one arm to press. Push the kettlebell straight up toward the ceiling. Lower the kettlebell back too the floor and repeat. Imagine that you are trying to push yourself through the floor for added stability and increased strength. Kettlebell One-Arm Floor Press from Youtube

This exercise focus on Abdominals, also will affect Hamstrings, Shoulders, Glutes. Tips: Clean and press a kettlebell overhead with one arm. Keeping the kettlebell locked out at all times, push your hip out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the kettlebell. Lower yourself until you can touch the floor in the opposite direction. Pause for a second and then reverse the motion back to the starting position. Kettlebell Windmill from Youtube (source: bodybuilding.com)

Transformation: gaining about 19 pounds of muscle (reaching the weight of 129 pounds from 110 pounds) on her 5′ 7.5″ light frame. Diet Plan Consumed about 4,000 calories a day, twice much more than an average woman would eat. While Jennifer Garner and Jessica Biel ate less than 2,000 calories a day, Swank needed that to build more muscles with vigorous gym workouts. Eat about 210 grams of protein daily. However, because body can only absorb so much protein in one meal, she was told to eat protein rich meal every 4.5 hours. Egg white and fish were common items in her meal. She even had to wake up in the middle of the night to drink protein shake so that she could meet her caloric goals. Took not more than 50 grams carbs a day. In addition to protein, she drank flax oil which contains high levels of omega-3 fatty acids. Flax seed oil provides about 1,000 calories a day, a quarter of her daily intake. According to her personal trainer, two reasons why he asked Swank to do so: As Swank at

Study Shows Exercising on Treadmill Improves Walking Ability of Stroke Patients By Caroline Wilbert WebMD Health News Reviewed by Elizabeth Klodas, MD, FACC Aug. 28, 2008 -- Treadmill exercise may improve stroke survivors' walking ability by rewiring parts of the brain, according to a new study. The study also shows treadmill exercise may be better than stretching, the traditional exercise prescribed after a stroke, both for walking and overall fitness. Researchers at the University of Maryland and Baltimore Veterans Affairs Medical Center compared 37 patients who performed "progressive task repetitive treadmill therapy" with 34 patients who did stretching. The patients had chronic hemiparesis, which is weakness on one side of the body, at least six months after a stroke. The patients had all completed conventional rehabilitation. The treadmill group was given the goal of three 40-minute sessions per week on the treadmill at 60% of their heart rate reserve. They started o