Motivate to Exercise

We all know how frustrating it is when we go to the gym, but don’t see our body changing. It can be discouraging to do all that hard work and not see any physical change. Just remember these points to motivate yourself and get the results you are looking for....

You won't see results when (during) you work out because the change in your body comes when you're resting which is why it's so important to factor recovery time in to your training. So give rest to your body by alternately exercising them.

A good combination of cardio and weights/resistance training will bring about the results you are looking for. Many people make the mistake of doing cardio alone or weights alone. When combined, the cardio will burn the fat and the weights build the muscle.

If you're eating sensibly and exercising you'll see results eventually. Exercise is good for your body on many levels, but even if you exercise moderately and eat right, you should still see results of fat loss.

The diet hold back 90% of the people from seeing the results that they desire. going to the gym is easy, eating healthy meals day in and day out is not. The healthier the diet and the more whole foods it contains the greater the positive effect there will be on your system. So try to eat healthy food as much as you can.

I think we need to remember that for the average person, this is a long slow process; but this really is good way to lose fat and build muscle.

For Seeing results you require determination to improve ones long-term health. Most people give up so easily, Getting real results takes time, especially if you are not used to an active life style. When you first start to diet and exercise regularly, your body has to adjust to this new lifestyle. But if you are persistent and you keep up with eating well and exercising, eventually you will see results. Exercise is all about determination.

How to Gain Weight

Lot of people want to gain weight but are unable todo so. Try these steps and see the results yourself.

To gain weight you must eat more calories than your body burns off, so EAT MORE!

Increase your protein intake and reduce your simple carbohydrate intake. Without protein your body cannot build new muscle.

Drink a lot of fluids that supply nutrients and calories; milk, fresh fruit juices and energy drinks are good examples.

Start Weight training! Get in the gym and workout! This is another important step to how to gain weight, so make sure you are doing it correctly.

Use heavy weights and low reps, rest 3 minutes between each set.

Split your exercise routine by following this breakup...
Day 1: Chest, shoulders and triceps
Day 2: Rest
Day 3: Back, and Bicep
Day 4: Rest
Day 5: Legs and abs
Day 6: Rest
Day 7: Rest

Track your progress! Weighing yourself once a week is extremely important, but so is figuring out if the weight you are gaining is muscle or fat. Dont fall in the habbit of checking the weight daily, as daily fluctuations can give a false impression that no progress is being made and then show a sudden increase.

It might take a long time, usually a few months, for the weight to actually show. Some people get frustrated and quit when they fail to see drastic results. Your body will only responds to a consistent schedule. No weight gain programme will work for you if you are not regular.

I am Back !!!

Hello friend,
it has been a long time since i posted any thing over here. The reason, i was on a long vaccation and went to meet my parents. well, it was a enjoyable break but i am back to share new information on fitness. so look out for those new posts.

Biggest Health Conspiracy.

Did you know that one out of every three Americans is obese. That's over 52 million people who are at risk for heart disease, type 2 diabetes, hypertension, cardiovascular disease, stroke, and certain forms of cancer.

Its true that no one is forcing you to put another piece of chocolate or potato chip into your mouth, but there are incredibly powerful economic forces at work that are actively encouraging you to gain weight, all in the name of profits.

The trillion dollar food industry is constantly sending you messages about what you should eat. 99% of the time, they're certainly not recommending anything healthy.

Why is this? Because they make more money by encouraging you to eat more.Processed foods are much more addicting than healthy foods like fruit and vegetables in their raw, natural form.

In fact, large food companies like General Foods and Procter & Gamble employ some of the the brightest minds to study customer psychology. They know all of your hot buttons, even those you may not even currently be aware of. They know all of our likes, dislikes, hopes, dreams, heroes, and desires. You can bet that they capitalize on each one of these to lure us into to buying their particular product.

Just think, if they can get each of us to gain few pounds by till next month, they'll meet their sales goal. As you can see, most people aren't prepared to compete against this psychological battle. In fact, most of us don't even realize what's going on.

Think about all of those athletes posing with their "favorite" products. Do you think they actually eat what they're promoting? Of course not. Their livelihood is dependent upon having an incredible physique. But of course, all is well in the name of profits.

Stretching - Trunk

Today i will be presenting you the last article on stretching. Hope you are gaining positively from the exercises. Before concluding i want to say that don't ignore any precautions as discussed in last articles and follow the correct procedure while performing them.

Chest Stretch
stand and interlock the fingers behind the back.Lift the arms behind the back so that they move outwards and away from the body.lean forward from the waist . Maintain this position for 10 to 15 seconds . Bend the knees before moving to upright position.

Upper Back Stretch
Stand with the arms extended to the front at the shoulder with the fingers interfaced and palms facing outwards. Extend the arms and shoulder forward. Hold this position for 10 to 15 seconds.

Backward Bending (Extension)
Stand up straight with your feet shoulder width apart. Keep your knees as straight as possible. Place your hands on your back firmly at your waist level. Bend backwards at your waist keeping the knees as straight as possible. Hold for few seconds. Return slowly to the upright position.

Side Bending
Stand up straight with your arms at your sides and your feet shoulder width apart. Now Bend your trunk to one side, by lowering your shoulder Run your hand down the outside of your thigh. Hold for seconds. Slowly straighten up and repeat to the opposite side.

Abdominal stretch
This Stretches the abdominal muscles and also arm muscles. Stand and extend the arms upward and over the head. First interlock the fingers with the palm turned upwards, now stretch the arms and slightly back. Hold this position for 10 to 15 seconds.

Neck Stretch
Stand with the back straight and feet shoulder width apart. Place the hands on the hips and then roll the head slowly the left, making a complete circle with the path of the head. Do this three times in each direction

Stretching - Upper Limbs

After the prank of first April, lets continue our session which we left earlier. In this post i will be telling you important stretching exercises of the upper limb and the shoulder . There are pictures included for easy understanding of the steps.

Shoulder Stretch:
The shoulder stretch, as the name implies stretches your posterior shoulder muscles. In a standing position, bring the first arm across your chest while using your second arm to pull it towards your chest. You should feel this stretching your shoulder muscles. After 15-20 seconds of stretching your first shoulder, switch arms.




Triceps Stretch:
This triceps stretch is also done in the sitting position. Bring your first arm up and place the palm of your hand down the center of your back with your elbow in the air. Place your other hand on your elbow and gently hold in place as you stretch your first arm. After a stretching of 15 to 20 seconds switch your arms.



Biceps Stretch:
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Now hold your arms out to the side parallel with the ground and the palms of the hand facing forward. Rotate the hands so the palms face to the rear, stretch the arms back as far as possible. You should feel the stretch across your chest and in the biceps.

New vitamin found !!

Hey, friends, i just read about a great discovery by scientists, I have to interrupt the series on stretching to give you this news. Read on for more details.

Scientists recently announced discovery of a new essential vitamin, thiomethylaprilamine (A1). This vitamin is not found in any food in the vegetable kingdom. It's not found in any animal, either, with one exception. It's not available as a supplement, since it's too difficult to synthesize. The sole source of this vitamin is the human body. The only way to obtain this essential nutrient is by consuming human flesh.

If you have not been doing so, you are probably deficient. Deficiency symptoms include (but are not limited to) : Anxiety, backaches, boredom,cavities, colds, constipation, depression, fatigue, gas, headaches,heartburn, hemorrhoids, indigestion, ingrown toenails, itching, malaise, nausea, nearsightedness, obesity, thinning hair, tobacco addiction, and toothaches.

If you have ever had any of these symptoms, you had better get more of this vitamin. What are you thinking ....... :)

Stretching - Lower Limbs

Let's start our stretching session from lower down the body that is the lower limbs. I am only going to consider the important muscles which are: hamstrings(muscle at the back of the thigh), quadriceps(front thigh), gastonemius(calf muscle).

Hamstrings:
This is the muscle which often gets injured.To stretch it lie on the back, supporting the thigh behind the knee with the hand or with a towel, slowly straighten the knee until a stretch is felt in the back of the thigh, trying to get the bottom of the foot to face the ceiling, one leg at a time . Hold the position initially for 10 seconds, and gradually work up to 20-30 seconds.

Quadriceps:
For the quads stand on one leg while holding the other leg behind . Pull foot toward thigh and buttock. Hold for six seconds, then relax for five seconds. Change to opposite side and do exercise with other leg. Repeat twice for each leg.




Gastronemius:
Stand in a walking position with one leg stretched straight behind you and the other leg bent in front of you. Using a wall or chair for support, lean forward and down until you feel the stretch in your back calf. make sure that both feet are pointing straight ahead and that your heels stay on the floor the whole time.

Make sure that you hold the stretch position for 15 to 20 minutes for effective stretch. In the next post i will tell you about the stretching of arms and the shoulder.

Stretching - Introduction

I have seen many people stretching during workouts just for the sake of it, They twist their arm and legs quickly in some weird manner and start with their exercise. They forget that stretching is as important as the main exercise. One thing you should remember that stretching is not same as warm up! It is very important that you perform the general warmup before you stretch. A warmup exercise helps in increasing your core body temperature by one to two degrees. It is not a good idea to attempt to stretch before your muscles are warm.

In the next few posts i will show you how stretch your important muscles in the most effective manner. I will discuss stretching techniques, effects and its implication to fitness by dividing the body in three parts Upper limbs, lower limbs and the trunk. But lets first start with explaining stretching and why every one keeps talking about it.

Stretching is a general term used to describe any maneuver designed to increase the mobility of the soft tissues and increase the ROM (Range of motion) of the joints by lengthening the soft tissues (muscles,tendon,ligaments etc)

Benefits:
-reduced muscular tension,
-increased range of motion of joints,
-enhanced flexibility,
-improves coordination,
-increases body temperature and heart rate,
-increased blood flow to muscles,
-increased levels of glucose in the blood.

All this helps in making the body ready for the upcoming intensive exercise and prevents muscle injury or soreness.

Types:
The two commonest types of stretching are Static and Ballistic. In stretching the muscle and the soft tissues are just stressed to the point where there is a mild stretch of the muscle and it is kept stretched for few seconds. whereas in Ballistic method a rapid, forceful and bouncing stretch is applied . It is not recommended by experts so we will not talk about this.

Duration and Time:
As stated above stretching should be only done when the muscles are well warmed up. Another frequently debated point is how long one should stretch a muscle. From the various source material available, it seems to be anything from ten to sixty seconds (or even several minutes). Many researchers recommend thirty to sixty seconds. A compromise would seem to be about twenty seconds, however children and people whose bones are still growing should take care.

Contraindication:
-If a bone blocks motion.
-One has had a recent fracture of a bone.
-An infectious process in or around a joint is suspected or known.
-There is sharp, acute pain with joint movement or muscle elongation.
-One has had had a recent sprain or strain.
-There is a loss of function resulting in a decrease of range of motion of joints.
-Osteoporosis.

Remember proper breathing control is important for a successful stretch. Proper breathing helps to relax the body, increases blood flow throughout the body, and helps to mechanically remove by-products of exercise.

Keep reading for more posts on stretching.....

Eating Disorder

Anorexia nervosa is a really bad psychiatric diagnosis that describes an eating disorder characterized by low body weight and body image distortion with an obsessive fear of gaining weight। Individuals with anorexia often control body weight by voluntary starvation, purging, vomiting, excessive exercise, or other weight control measures, such as diet pills or diuretic drugs. It primarily affects young adolescent girls in the Western world and has one of the highest mortality rates of any psychiatric condition.

Recently a 21-year-old anorexic model who weighed only 88 pounds or 40 Kgs has died on the ramp. The model is Ana Carolina Reston, who had worked in China, Turkey, Mexico and Japan for several modeling agencies। After this episode the problem of anorexia has again taken the front seat. The world of fashion and modeling has long been targeted by critics who say it encourages women and girls to emulate ultra-thin models. Pressure has been building on the organizers not to use under weight models or with body index less than 18. The worst scenario is when children of all age group start to associate beauty with being undernourished. Being healthy and having a healthy body is what it's all about.The psychological pressure put on girls today to be thin and acceptable (not even for themselves but for others) is something encouraged constantly in advertisement and, well Hollywood, too.

We can only hope to teach younger people that beauty consists of layers and the outside is the one that lasts the least. We need to remind each other and ourselves constantly - especially young girls - that these images are not real.

Robot Trainers

Now is the time to say good bye to your Personal trainer and hire a robot , yes you heard it right a robot to assist you in your Training.

Doctors at the Harvard Medical School have invented a robot which can help in strength exercises in patients having weak muscles. the device is a lightweight elbow brace that employs an EMG sensor that sits on the surface of a user's bicep or tricep muscle, depending on desired motion.The studies showed that patients gained a significant movements with the robot arm and there where no compilations. The researchers are improvising on the robot to make it more portable, user friendly and comfortable.

Right now it is used only for paralyzed stroke survivors but may be in future it can be used by normal individuals, who knows........

Gambling - A compulsive disorder

According to a national gambling awareness group, the health affects of problem gambling -- including sleep and digestive disorders and heart conditions -- are often overlooked by physicians and mental health professionals. Gambling can become an addiction and disorder when the gambler becomes obsessed or can not control the urge to place bets. Gambling behavior that becomes excessive and continues despite serious financial, relationship and work problems is considered pathological (or compulsive). The American Psychiatric Association classifies pathological gambling as an impulse control disorder.

"Our research shows that 2 to 3 percent of the U.S. population will have a gambling problem in any given year," Keith Whyte, executive director of the National Council on Problem Gambling (NCPG), said in a press release. His organization sponsors the National Problem Gambling Awareness Week observance, which is March 5-11 this year.

Whyte added: "Many of these gamblers first go to their primary care providers complaining of stress-related problems such as migraines, insomnia, stomach ailments and even cardiac distress." In addition, gamblers may be at higher risk of depression and alcohol and substance abuse.

"Of the thousands of problem gamblers who receive medical intervention every year, only few are ever diagnosed with the gambling disorder," Whyte said.

Childhood Obesity

President Bush has recognized last Thursday that childhood obesity is a costly problem for USA and puts stress on American families.

He further said that..
"One way for this nation to cope with the issue of obesity is to get people outside -- whether it be through sports or hiking or conservation," Bush said while meeting with business leaders working to encourage exercise and healthy food choices through advertising.

President Bush was quite concerned with this problem and asked the mothers to come forth and help in dealing with this issues....
"Mothers are the ones, a lot of times, who make choices for their children," the first lady said. "They make their choices on the foods they eat. They're the ones at home, many times, who encourage their children to exercise."

More than 18 percent school-age children in the United States, are now considered overweight. And the number is increasing rapidly.

Read the full article here

Fitness and Diet

The first thing which a person often tries to control while following a fitness regimen or is trying to loose weight is controlling his diet. Fitness is very much related to a sound body and mind. Diet and fitness go hand in hand, you can not leave out proper diet to achieve a required level of fitness. According to Dr David Bull, a medical specialist on the BBC's Watchdog Healthcheck programme...

Regardless of how much training you do or how dedicated you are, unless you give your body essential nutrients, you will not perform to the best of your ability.

So fitness is required for a healthy living and to achieve this you should have a proper diet and exercise.

A good diet should provides all the nutrients to the body like carbohydrate,protein, vitamins, minerals and yes fat also. If the person is involved in activities which require endurance such as football,tennis etc carbohydrate should form the basis of the diet for that person. on the other hand if the person is into activities which require strength or is into bodybuilding protein should be the main source of nutrient.Your diet should also contain a good mix of all the vitamins and small quantities of fats and minerals too.

To read more about Health and Fitness visit- FitnessAxis WebSite

My First ever Blog....

Hello Friends,

I am a physiotherapist and this is first time i am posting on a blog, I heard a lot about blogging and have read many interesting blogs but it never came to my mind to start a blog my self.But the good sense prevailed and here i am ready to join the blogging community and share my experiences with you all people. Just keep checking for new post and any suggestion you have to improve my blogging

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