Monthly Archives: September 2017

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Lose Weight – Gain Muscle It Is A 2-Step Process

Lose Weight – Gain Muscle It Is A 2-Step Process

"Lose Weight – Gain Muscle!" You’ve probably seen or heard this headline all over the place, from today’s top weight-loss, fitness, and muscle-building magazines to radio and TV ads. What you may not have seen or heard is that it’s best (and possibly easier, too!) to do the weight loss first, and muscle building after. You see, before you can build up your muscles, you have to ditch the excess body fat. So while you may see both processes touted together by your favorite exercise or body-building celebrities, losing weight and gaining muscle really is more of a two-step process.

We’ll start with losing weight (or rather, body fat), and why you should concentrate your efforts on this step first. By losing the extra body fat first (which is the "true goal" for weight loss), through healthy eating and moderate exercise, your muscles begin to build tone so that once you are ready to start the muscle-building phase your muscles are in a lot better shape for it. I read somewhere that losing weight is about creating a "calorie deficit" and I believe that’s a good way to put it. In plain English, however, what it means is to lose fat, you need to burn off more calories than you take in each day.

How do you create a "calorie deficit?" You do it by manipulating and maintaining a low calorie diet and light to moderate exercise plan. Don’t even think about trying those "fad/fast weight loss diets" either, because most of those are unhealthy and potentially harmful. Not to mention most people who use them and lose some pounds usually gain back what they lost and more. You want to create a long-term healthy eating and exercise plan so when the fat is gone, it doesn’t come back! So now you know how to take care of step one of your plan to lose weight and gain muscle: create a "calorie deficit" to burn off the fat.

Step two is all about building muscle. How does one build muscle? You do it through strength and endurance training that focuses on working specific muscle groups in each training session.

Strength training generally involves the use of weights, but you will also want to do things like sit-ups, push-ups, pull-ups… and these training exercises can be done anywhere because the weight you’ll be using is your own body weight! Still, free weights are going to come in handy for those other muscle-building reps you’ll be doing, like squats, bench presses, and curls. For maximum effect and minimum possible damage, schedule your muscle-building workouts for 30 to 45 minutes a day, three days a week.

The main thing to remember when you start on your quest to lose weight and gain muscle is until excess body fat is gone, you’ll just be gaining tone. After you’ve burned off the fat, then you’ll be ready to build muscle mass, and your body will be in better condition for doing so if you concentrate on burning the fat first.

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Yoga Certification Videos

Yoga Certification Videos

The popularity of yoga has been unstoppable in so many parts of the world, and with the help of the modern-day Internet technology, as well as DVD systems, has made yoga distance learning, yoga home study programs, and yoga certification videos possible. One can conveniently learn yoga, and even be a certified yoga instructor at the comfort of their own homes and the expediency of their own time.

The importance of being a certified yoga teacher has been deemed significant nowadays as yoga has increasingly become one of the most sought after classes for people who want to balance their physical and mental health; the undeniable benefits of yoga has made it a very famous form of “healthy habit”. Certified yoga teachers usually attract most students as they become recognized as an “authority” for teaching yoga.

However, one of the challenging tasks of becoming a certified yoga teacher has been on the time away from work, family, and obligations, as well as the financial burden that traditional certification classes bring about. Again, thanks to today’s modern technology, these hindrances have been eliminated, and among the most common ways of becoming a certified yoga instructor can be done through yoga certification videos from qualified yoga organizations or groups.

Yoga certification videos are presently in the format of DVD’s that is the most accepted international video format. It is among today’s popular forms of yoga certification that diminishes the load of conventional yoga certification classes. These yoga certification videos generally contain a comprehensive learning course for yoga that meets the two-hundred hour minimum requirement for yoga certification home study programs, as well as assignments for monitoring the student’s progress.

A very important factor in yoga certification videos is the course should contain understandable step-by-step instructions, as well as being guided towards additional yoga learning resources. It is also important that if ever questions arise during the lessons, one should be able to email and get a timely reply. The whole yoga instruction contained in yoga certification videos should bring about full know-how of teaching yoga and a complete process of certification.

Yoga certification, whether through traditional yoga certification courses or through yoga certification videos, is a must these days for yoga practitioners, as it has not only become the basis for recognition of expertise but has also become a means of acquiring insurance liability which is needed in running one’s own yoga classes.

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3 Little Known Tips to Buying Fitness Equipment

3 Little Known Tips To Buying Fitness Equipment

Did you know that buying fitness equipment for your home isn’t really that difficult?
It’s true that the world of fitness equipment can seem like a maze at times and that there are literally hundreds of different types of fitness equipment pieces that might work well for your home arrangement. However, with a little guidance, the process really isn’t that hard and you will be amazed at the bargains that you can find if you just dig a little deeper than the average consumer is usually prepared to. Let’s take a look at some tips to help you out in your quest for new fitness equipment.

1. Look at used equipment. This is where some good deals can be found. Fitness equipment can obtain a weird status in a person’s home. They might have been really excited to buy it initially and dreams of a fit body and monthly gym savings might have filled their head. However, after 3 months, the equipment often sits vacant in that person’s home. Used equipment can be a really good deal due to the fact that it’s often times almost as good as new but now it’s for sale. To you. For cheap. Check out newspapers, Ebay, and other places; compare prices and get a deal.

2. Consider commercial fitness equipment. Often times, you can buy the same equipment that your local gym has. Imagine, you can have that same (gasp!) Stairmaster that has dogged you for years at the local Ballys, right in your basement. This might be appealing to some who have the capital to invest in a large piece of equipment. If you no longer have to pay a $50 monthly fee to go to a gym every month, this might be a really smart investment. Look into commercial equipment, you might be pleasantly surprised.

3. The first two points are almost worthless without considering the financing of your new fitness equipment. When looking to finance your new set of fitness equipment there are tons of important factors to keep in mind. You really don’t want to be paying too much for equipment that might be found at a cheaper price (after everything is considered) elsewhere.

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Women’s Wages – Is It Justified?

Women’s Wages – Is It Justified?

The beginning
God made man and woman, and handed over the reins of this world in their hands. The passing time through centuries, have witnessed the God’s ordinance being twisted by man, to suit his own ends. The inception observed the man and woman treading down the lanes of troubles, hand in hand.
Today
The year 2004 is witnessing all the hustle and bustle of new technologies, economy rising, fast life, and so on. Despite all this, what startles me is the ever-increasing oppression on women, around the globe – be it sexual harassment, cultural oppression, religious impositions, etc. Being a working woman myself, the most attention-grabbing anomaly I come across is the difference in the wages of men and women.
Excerpts of evidence
March 08, 2004 – 20:14, Gulf Daily News by TARIQ KHONJI
"There are many issues that need to be addressed including laws regarding women’s rights and the elimination of discrimination in both the public and private sector," explained Ms Al Rowaie.
"For example, we hardly ever find women in very high positions. They are usually concentrated in middle-level management, even though their abilities are equal and often exceed those of men.
"We don’t have a woman minister yet, with the exception of Supreme Council for Women secretary-general Lulwa Al Awadhi, who has the rank of minister but not a minister’s portfolio."
Anne Summers’ book, The End of Equality, paints a stark picture of women’s status in Australia in the 21st century.
Despite winning equal pay for equal work more than 30 years ago, the gap between men’s and women’s wages is larger now than a decade ago. In May 2002, men averaged $839 per week while women were paid just $555 (66% of men’s wages). Figures from the Australian Bureau of Statistics indicate this gap is still growing: between May 2000 and May 2002, men’s wages increased by $58 while women’s rose by only $33.
Holding reins of livelihood!
In practice, employers favor men-workers owing to their belief that men are more devoted to work than women. Women are contemplated to be less reliable because they sometimes take leave to marry, or to have children. Conventionally, men were thought of as the breadwinner, and therefore worthy of a superior wage. In accordance to this, a woman’s salary was supplementary income only.
Today’s scenario contradicts the myth of “supplementary income” earned by women. The awareness and adoption of education for girls have armed them adequately, in order to ease their stand on “equal wages” demand. Despite the sincere efforts of unsung heroes (and heroines), the old practice of discrimination still dominate the employer’s decisions.
What can be done about it?
A quote by Voltaire, “No problem can stand the assault of sustained thinking.” The foundation stone is not laid through a union’s establishment, or passing of a bill in the constitution. The flame of revolution has to kindle up in each person’s heart; that would mark the real change! The idea is not to profess feminist slogans here, rather for justification. When a woman is passing the entire criterion successfully, do not deny her the wages she deserves!

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Herbal dietary supplements

Herbal dietary supplements

KWD: 18/455 = 3.95%

Herbal dietary supplements

Herbal dietary supplements refer to herbals that are intended as enhancement to the diet. More often than not, herbal dietary supplements contain more than one dietary ingredient such as vitamins minerals, amino acids and other substances. These herbal dietary supplements are not intended to cure or treat various ailments but as preventive measures and additional method to acquire essential nutrients for the body. Although, herbal dietary supplements do undeniably contain healing properties for several body conditions.

Herbal dietary supplements include:
* black cohosh is a dietary supplement for women to treat symptoms of menopause
* calcium is good for the bones
* chromium is good for glucose and insulin
* Coenzyme Q10 is a preventive measure also treatment against cancer.
* Copper is herbal dietary supplements that aids in the absorption of zinc in the body and maximizes its beneficial effects effect. It helps the body function normally, prevent heart disease, promotes healthy skin and hair color and other benefits.
* Ephedra is a dietary supplement that helps prevent colds, treat asthma and other upper respiratory ailments.
* Folate is herbal dietary supplements that contribute to the production of red blood cells, manufacture of DNA for cell replication and aids in metabolism of amino aids.
* Garlic is herbal dietary supplements that can help prevent certain types of cancer such as stomach and colon cancer.
* Iron is herbal dietary supplements that supplies energy to every cell in the body and a vital component of hemoglobin which supplies oxygen to muscles.
* Magnesium is herbal dietary supplements that aids in preventing kidney, thyroid or heart disease.
* Omega-3 fatty acids is an essential polyunsaturated fats that is important in preventing degenerative diseases such as heart disease and cancer.
* S-adenosyl-L-Methionine (SAMe) is herbal dietary supplements that are good for depression, osteoarthritis and liver disease.
* Selenium contains antioxidant that could counter various ailments including cancer.
* St. Jonh’s wort is effective herbal dietary supplements for depression
* Tea is herbal dietary supplements that contain antioxidant effective in preventing cancer, heart disease and reduce blood pressure among numerous other benefits.
* Valerian is herbal dietary supplements effective for insomnia
* Vitamin A and carotenoids are herbal dietary supplements that promote good eyesight.
* Vitamin B6 and B12 belong to Vitamin B complexes which treat a host of ailments such as alcoholism, depression, diabetes, hair problems, lupus, multiple sclerosis and stress.
* Vitamin D is essential herbal dietary supplements in preventing osteoporosis.
* Vitamin E is herbal dietary supplements that are potent antioxidants.
* Vitamin K compound helps blood clot or coagulation.
* Zinc is an essential trace element that is relied on by every cell in the body and hundreds of body processes

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Is Weight Loss Surgery Your Best Option?

Is Weight Loss Surgery Your Best Option?

Are you looking to lose weight? If you are, there is a good chance that you have heard of weight loss surgery before. Weight loss surgery is how many individuals lose weight. Although weight loss surgery has helped thousands of Americans lose weight, improve their appearance, and improve their health, weight loss surgery may not be for you.

When it comes to determining if weight loss surgery is right for you, there are a number of factors that you will need to take into consideration. One of those factors is your current weight. Most of the time, you will find that weight loss surgeons require their patients to be at least eighty pounds overweight. If you are not as overweight as recommend, you may not even be able to undergo a weight loss surgery. If that is the case, you should keep in mind that there are a number of different weight loss approaches that you can take.

Speaking of alternative weight loss methods, have you tried any other approaches? Many individuals are able to successfully lose weight with healthy eating, exercise, and weight loss products, like diet pills. While there are some individuals who opt for weight loss surgery right away, there are others who only use it as a last resort. Although weight loss surgery, like gastric bypass surgery or lap-band surgery, is more than worth it, you may be able to lose your excess weight without having to spend a large amount of money doing so.

Another factor that you should take into consideration, when determining if weight loss surgery is right for you, is your health. If you are overweight, have you been noticing any other health problems or has your doctor outlined the importance of losing weight for your health? If this has happened, you may not have a choice when it comes to undergoing weight loss surgery. For some individuals, weight loss surgery is, literally, lifesaving.

As it was previously mentioned, two popular weight loss surgeries include gastric bypass surgery and lap-band surgery. While there additional weight loss surgeries that you can undergo, these two are the most popular ones. The surgery that you would like to undergo is also important when determining whether or not weight loss surgery is your best option. For instance, gastric bypass surgery requires the stapling of the stomach, whereas lap-band surgery involves an adjustable or removable band. When deciding which weight loss surgery you should undergo, your decision will need to be made in conjunction with a healthcare professional.

When examining weight loss surgeries, you will find that most surgeries reduce the stomach pouch size. For that reason, your ability to follow all instructions given to you is important. After undergoing a weight loss surgery, like lap-band surgery or gastric bypass surgery, your healthcare professional will likely request that you develop yourself an exercise plan, as well as eat healthy. It is important that you follow all advice given to you. With weight loss surgeries that involve the reduction of the stomach pouch, an over consumption of food can be harmful to your weight loss, as well as dangerous to your health.

The above mentioned factors are factors that may help you determine whether or not weight loss surgery is right for you. As a reminder, it is important to remember that weight loss surgery is not your only option, when looking to lose weight, but it is a method that you should explore.

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Exercise Bike Benefits

Exercise Bike Benefits

So you know you want to buy some type of home exercise equipment – but why buy an exercise bike?

One of the top benefits of exercise bikes is that they are probably the most affordable piece of exercise equipment on the market right now. Starting around $200 and ranging up to $2500, exercise bikes offer a huge variety of models for every price range and every exercise level.

It is however advisable to keep in mind that you will get what you pay for with an exercise bike. Don’t expect a $200 exercise bike to come with all of the bells and whistles and last you over 3 years. However if you are on a budget, an exercise bike is a great way to get in shape for less.

Another great benefit of exercise bikes is that they provide a much lower impact on your joints and ligaments than other piece of exercise equipment like a treadmill or stair climber. This can result in less chance of sustained injury over time and can also be great for people with joint problems, arthritis, etc.

Another recent factor that has made the exercise bikes much more comfortable to use is the introduction of the recumbent exercise bike – where you sit in a semi-reclined bucket seat with your legs angled out in front of you instead of hanging down.

Until the recumbent bike came along, many people just weren’t comfortable on the standard upright bike seat. The recumbent exercise bike allows people to get a much more comfortable workout – which means that they can exercise for longer periods of time.

Exercise bikes can also be much safer than other forms of exercise equipment. You can slip and fall on a treadmill. You can lose your balance on an elliptical trainer. It’s much more difficult to fall off or injury yourself on an exercise bike. This makes the exercise bike a great alternative for the elderly exerciser or someone who is new to exercise equipment in general.

Another factor that makes the exercise bike so popular in home gyms is the fact that (with a recumbent bike) you can read while you’re exercising. Boredom is one of the main reasons people don’t exercise. So instead of forcing yourself to trudge through your workout, why not choose a piece of exercise equipment that’s going to allow you to multitask and do what you want while working out?

Read your favorite magazine or the latest murder mystery novel. Set the exercise bike up in front of the television and watch your favorite show while pedalling. Time will fly by and you won’t even know you’ve been blasting those calories!

This leads into what is perhaps the best benefit of an exercise bike. Because exercise bikes are so affordable, comfortable, low impact and safe – and because they allow you to fight boredom while exercising – the chances that you’ll use it are extremely high.

No one wants to spend a lot of hard earned cash a piece of fancy exercise equipment and then use it for a clothes rack. You want to be able to stay fit, burn calories and keep healthy by working out. But if you buy a machine that you never use, all of your best intentions have gone to waste.

Because of the great benefits of exercise bikes, many people find that they not only use them for years to come but they also end up exercising much more than they thought they would.

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How To Gain Weight And Increase Muscle Mass

How To Gain Weight And Increase Muscle Mass

If you want to increase muscle mass and gain weight, remember that in order to effectively bulk up, you will need to be persistent in your efforts. Increasing your caloric intake is an important part of gaining weight and building new muscle tissue. When you feed your body more food than it can burn, you gain weight. Weight training is also an important part of gaining weight and increasing your muscle mass. Weight training stimulates the muscles and promotes growth. The combination of weight training and proper diet is the best, most effective way to gain weight and increase muscle mass.

Failure to eat properly while weight training could result in loss of muscle tissue. Make certain you get plenty of protein, fats, and carbs and in large enough quantities to allow your body to gain weight. Supplements can play a role in building body mass if taken while adjusting your diet and training with weights. Meal replacement bars, powders, and protein drinks can be an excellent way to increase your daily caloric intake. In order to increase muscle mass, you must give your body approximately 500 more calories per day than the number of calories your body uses.

Exercise and diet are the most important things to consider when attempting to gain weight and increase muscle mass. Weight training and the adequate food intake will leave your body with no choice but to gain weight and add mass. Make sure to get enough rest between workouts to give your body time to recuperate and build new muscle tissue.

If you want to get the maximum benefit from your mass building routine, you must avoid the most common reasons that cause people to fail at building muscle and gaining weight. A quality mass building routine combined with proper nutrition and plenty of rest can produce results that you never dreamed possible. Consistency, smart eating habits, the proper weight lifting techniques, and lots of rest are the common elements shared by every successful body builder.

Building muscle is a slow process and it could possibly take several months before you see noticeable results. If you are determined and consistent in your muscle mass building routine and your eating habits, you efforts will pay off in time. Nutrition is also crucial in building muscle mass. The right amounts of protein, carbohydrates, and fats must be included in your diet in order to give your body the fuel it needs to add muscle tissue. The trick to building muscle is to find the combination of foods that allow you to add new muscle mass. Trial and error combined with sound dietary guidelines will allow you to find just the right nutritional plan for you.

The proper weight lifting techniques are a very important part of a muscle mass building routine. If you don’t work your muscles, they won’t grow. You will need to find the right amount of weight and the right weight lifting exercises for your body. Determination, trial and error, and a consistent effort will eventually give you the results you want. The most important thing is to stay focused and realize your reward is waiting for you down the line.

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Understanding The Different Types Of Yoga

Understanding The Different Types Of Yoga

Yoga is becoming a more and more popular activity in the Western world today. The number of places holding Yoga classes is on the increase and there is a plethora of different types of Yoga. With a choice of Hatha Yoga, Ashtanga Yoga, Power Yoga, Iyengar Yoga, Bikram Yoga, Vinyasa Yoga and many more it can be easy to get confused
The article will help you to understand the difference between the most popular types of Yoga so you can choose which type is right for you.
Hatha Yoga – in Sanskrit (an ancient classical language of India) “Ha” means “sun” and “tha” means “moon”. This type of Yoga is relatively slow paced, gentle type of Yoga and is a good place to start if you are completely new to Yoga and don’t know any of the asanas (poses). Like all types of Yoga, Hatha Yoga aims to unite the mind, body and spirit.
Ashtanga Yoga – this is the type of Yoga that I practice on a regular basis and means “eight limbs” in Sanskrit. It’s a fast moving, intense style of Yoga practice and is based on a progressive set sequence of asanas, synchronized with the breath. Ashtanga Yoga can be quite physically demanding as you constantly move from one asana in the sequence to the next, so you’ll find that it will improve your stamina as well as your flexibility and strength..
Power Yoga – this is a western interpretation of Yoga and is based on Ashtanga Yoga. A Power Yoga class may not necessarily stick to the exact sequence of poses like Ashtanga Yoga does, but it does involve practicing a series of poses without stopping and starting.
Iyengar Yoga – This type of Yoga is based on teachings by B.K.S Igengar and concentrates on the correct alignment and form of the body. Unlike Ashtanga Yoga, there is an emphasis on holding each pose for a long period of time rather than moving constantly from one pose to the next. Iyengar Yoga uses props such as blocks and straps to help align the body into the different poses.
Vinyasa Yoga – Vinyasa means breath synchronized movement and is another fast paced type of Yoga, with an emphasis on breathing. A practice typically starts with sun salutations and moves on to more intense stretching. Throughout the practice each pose is balanced with a counter pose.
Bikram Yoga – otherwise known as “Hot Yoga”, is practiced in a room heated to 105 degrees, with a humidity of around 40%. Generally a sequence of 26 different poses is practiced during a Bikram Yoga class and the hot temperature helps to loosen muscles. Due to the high temperature most people sweat a lot during the class and this helps to cleanse the body of toxins.
If you’re just starting out or have never done any Yoga before, I recommend trying a few different types of yoga to find out what you like best.
Remember, there’s no rule that says you have to stick to one type of Yoga. I like Ashtanga Yoga best, but I also go to occasional Iyengar and Hatha Yoga classes for a bit of variety.

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Exercise Equipment Replacement Parts

Exercise Equipment Replacement Parts

It’s hard enough finding exercise equipment and apparel over the Internet. How much more with exercise equipment replacement parts? These links will point you in the right direction for everything you need:

Fitness-Equipment Online Catalog
(fitness-equipment.com)

The website for the Watkins Fitness & Sports Equipment, Fitness-Equipment Online Catalog is exactly what its name says – an online catalog of fitness and exercise equipment and other fitness apparel, including accessories, aerobic equipment, home gyms and weight machines, pedometers, and exercise equipment replacement parts.

Under their exercise equipment replacement parts category, you can find the following: flex bands, resistance bands, cables made to order or in bulk rolls, chain steel or metal, kevlar belt for weight machines, snap hooks, cylinders, shocks, replacements, axle steel, steel flange, vertical climber, ear clip with male plug (for pulse monitor), cycle parts for exercise cycles, foam roller for exercise equipment, foam grips, rollers, handles, pads, selector keys, lube kits for treadmills, dry lube for exercise machines, motor replacement with motor exchange, power supply boards, manuals, assembly manuals, and parts list, motor brushes, etc.

These exercise equipment replacement parts may be ordered online or through Watkins Fitness & Sports Equipment’s offices at 201 South Main Street, Salisbury, NC 28144.

Full Circle Padding, Inc.
(fullcirclepadding.com)

Full Circle Padding specializes in providing you with cybex home or commercial gym and exercise equipment replacement parts. For over 19 years, the company has been supplying the fitness industry and home fitness enthusiasts with a wide range of fitness and exercise equipment replacement parts, accessories, and padding.

The Full Circle provides you with exercise equipment replacement pads for a wide variety of machines, including Booster/Elevation pads, Cybex, Flex, Hammer, Icarian, Keiser, Lifefitness, Nautilus, Paramount, Precor, and Vinyl.

In addition, the company also has an extensive product catalog that ranges from aerobics and group exercise equipment to accessories and exercise equipment replacement parts, such as balls, ball racks, cable supplies and tools, freeweight parts, grips, gym valet, Olympic bars and collars, plate mates, wall padding, weight pins, etc. designed to help you fix your exercise equipment quickly, correctly, and economically.

National Gym Supply
(gympart.com)

The National Gym Supply is another good source of exercise equipment replacement parts, electronics repair, weight room supplies, and trainer tools. Their product catalog includes exercise equipment replacement parts to repair the following popular models:

* Star Trac Pro Series
* Lifecycle 95T
* Precor Climbers and Bikes
* Schwinn IC Evolution Series

In addition, the National Gym Supply also provides you with parts for cardio equipment, such as lubricants and cleaners, tools, treadmill belts, decks as well as weight room solutions, including harbinger gloves, repz gloves and wraps, cables and fittings, weight pins and tethers, and attachments.