How to Do a Proper Push-Up
Push-ups aren't just for buff army trainees; they are great upper body, low-cost exercise. If you're just looking to tone up or gain strength but not too much mass, push-ups are a great exercise. The best thing is you don't have to go to the gym to do them, you can do them at home! Here's the proper way to do push-ups anywhere.
Things You’ll Need To do:
1.Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart, your feet together and parallel to each other.
2.Look forward rather than down at the floor. The first contact you make with the floor with any part of the face should be your chin, not your nose.
3.Keep your legs straight and your toes tucked under your feet.
4.Straighten your arms as you push your body up off the floor. Keep your palms fixed at the same position and keep your body straight. Try not to bend or arch your upper or lower back as you push up.
5.Exhale as your arms straighten out.
6.Pause for a moment.
7.Lower your body slowly towards the floor. Bend your arms and keep your palms in fixed position. Keep body straight and feet together.
8.Lower body until chest touches the floor. Try not to bend your back. Keep your knees off the floor, and inhale as you bend your arms.
9.Step9 Pause for a moment. Begin straightening your arms for a second push-up. Exhale as you raise your body
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Showing posts with label Fitness. Show all posts
Tuesday, May 13, 2008
Monday, May 12, 2008
How to Get Easy Six Pack Abs
If you want to know how to get easy six pack abs the solution is here. With Truth About six pack Abs you are shown step by step on WHAT you need to eat, HOW you need to exercise, and WHY your doing that certain exercise.
If your a determined person and really want to know how to get easy six pack abs I advise you to follow the simple, yet extremely effective guide that will lead you to have the abs you have ALWAYS wanted.
Six Methods to Get Rock Hard Abs
1.Drink 8 cups of water
Drinking water helps to cleanse your body and can tend to speed up your metabolism. Although 8 cups seems a little excessive keep in mind the body's make up of water percentage is anywhere from 53& to 76% depending on the size of the person. Sometimes your brain sends a "hungry" feeling when it really is just "thirsty." This could save you from over eating and then going into a crash from all the food you have eaten, making you sleepy and less active during the day.
2.Eating Breakfast
After you eat you dinner you probably go to sleep soon after right? When you wake up and have to go to school or work you might now eat. This means that you probably had anything nutritious for over 12 hours and your body is probably starving for energy. It's your job to eat a good healthy breakfast that will keep your body going, aswell as keep your metabolism at a steady pace to continue to burn that fat. Breakfast really is the most important meal of the day.
3) Having a Steady Metabolism
Eating 3 dinners and some snacks in between? If you want to know how to keep your metabolism staying at a steady pace and not slowing down after those meals you need to break those 3 big meals into 6 small meals. Having smaller meals enables your metabolism to continue working while you go through everyday life. Your metabolism isn't necessarily sped up, just kept at a normal rate throughout the day enabling you to continue to burn fat throughout the day aswell. This leads to having greater success with rock hard abs. So instead of having that full plate of lasagna for lunch, break it down into half a plate and eat the rest for your next meal. It is recommended to eat every 3 hours to keep your metabolism at a decent burning rate.
4) MOTIVATION
By now you should notice that motivation is key to gaining this achievement of having rock hard abs. It is also key to keeping them. If you cannot be mentally motivated to continue to push yourself, you will be unsuccessful. Things to do that can keep you self motivated
5) Old Methods Are Out:
Scientist are telling everyone that doing the old sit ups are extremely bad for your back and can cause lower back problems. As most schools are switching to crunches, and another style of sit ups where you lift your butt up in the air and do the same motion as if you were doing a sit up. This is a good idea for anyone, especially if you in your older ages as sit ups could really hurt you back. In fact in "Truth About Abs" doesn't use them as part of the routine at all.
6) Working Out:
Yes, working out is probably the most necessary thing along with water to get those amazing abs. When you work out you strain certain muscles in your body. This causes this to break, and "reform" allowing for your muscles to become stronger! Lifting weights also keeps you healthy, and keeps you in amazing shape. But hitting the weights isn't the only thing that can get you great abs. Cardiovascular activity can greatly improve your fat burning and your heart strength even when your done! working out! All together amazing things happen when you work hard, and eat right.
read more
If you want to know how to get easy six pack abs the solution is here. With Truth About six pack Abs you are shown step by step on WHAT you need to eat, HOW you need to exercise, and WHY your doing that certain exercise.
If your a determined person and really want to know how to get easy six pack abs I advise you to follow the simple, yet extremely effective guide that will lead you to have the abs you have ALWAYS wanted.
Six Methods to Get Rock Hard Abs
1.Drink 8 cups of water
Drinking water helps to cleanse your body and can tend to speed up your metabolism. Although 8 cups seems a little excessive keep in mind the body's make up of water percentage is anywhere from 53& to 76% depending on the size of the person. Sometimes your brain sends a "hungry" feeling when it really is just "thirsty." This could save you from over eating and then going into a crash from all the food you have eaten, making you sleepy and less active during the day.
2.Eating Breakfast
After you eat you dinner you probably go to sleep soon after right? When you wake up and have to go to school or work you might now eat. This means that you probably had anything nutritious for over 12 hours and your body is probably starving for energy. It's your job to eat a good healthy breakfast that will keep your body going, aswell as keep your metabolism at a steady pace to continue to burn that fat. Breakfast really is the most important meal of the day.
3) Having a Steady Metabolism
Eating 3 dinners and some snacks in between? If you want to know how to keep your metabolism staying at a steady pace and not slowing down after those meals you need to break those 3 big meals into 6 small meals. Having smaller meals enables your metabolism to continue working while you go through everyday life. Your metabolism isn't necessarily sped up, just kept at a normal rate throughout the day enabling you to continue to burn fat throughout the day aswell. This leads to having greater success with rock hard abs. So instead of having that full plate of lasagna for lunch, break it down into half a plate and eat the rest for your next meal. It is recommended to eat every 3 hours to keep your metabolism at a decent burning rate.
4) MOTIVATION
By now you should notice that motivation is key to gaining this achievement of having rock hard abs. It is also key to keeping them. If you cannot be mentally motivated to continue to push yourself, you will be unsuccessful. Things to do that can keep you self motivated
5) Old Methods Are Out:
Scientist are telling everyone that doing the old sit ups are extremely bad for your back and can cause lower back problems. As most schools are switching to crunches, and another style of sit ups where you lift your butt up in the air and do the same motion as if you were doing a sit up. This is a good idea for anyone, especially if you in your older ages as sit ups could really hurt you back. In fact in "Truth About Abs" doesn't use them as part of the routine at all.
6) Working Out:
Yes, working out is probably the most necessary thing along with water to get those amazing abs. When you work out you strain certain muscles in your body. This causes this to break, and "reform" allowing for your muscles to become stronger! Lifting weights also keeps you healthy, and keeps you in amazing shape. But hitting the weights isn't the only thing that can get you great abs. Cardiovascular activity can greatly improve your fat burning and your heart strength even when your done! working out! All together amazing things happen when you work hard, and eat right.
read more
Friday, May 9, 2008
BE A FIT KID
There's a lot of discussion these days about fit kids. People who care (parents, doctors, teachers, and others) Being fit is a way of saying a person eats well, gets a lot of physical activity (exercise), and has a healthy weight. If you're fit, your body works well, feels good, and can do all the things you want to do, like run around with your friends.Some steps only parents can take — such as serving healthy meals or deciding to take the family on a nature hike. But kids can take charge, too, when it comes to health.Here are five rules to live by, if you're a kid who wants to be fit. The trick is to follow these rules most of the time, knowing that some days (like your birthday) might call for cake and ice cream.
1. Eat a variety of foods, especially fruits and vegetables. You may have a favorite food, but the best choice is to eat a variety. If you eat different foods, you're more likely to get the nutrients your body needs. Taste new foods and old ones you haven't tried for a while. Some foods, such as green veggies, are more pleasing the older you get. Shoot for at least five servings of fruits and vegetables a day — two fruits and three vegetables. Here's one combination that might work for you:
a)at breakfast: ½ cup (about 4 large) strawberries on your cereal
b)with lunch: 6 baby carrots
c)for a snack: an appled)with dinner: ½ cup broccoli (about 2 big spears) and 1 cup of salad
2. Drink water and milk most often. When you're really thirsty, cold water is the No. 1 thirst-quencher. And there's a reason your school cafeteria offers cartons of milk. Kids need calcium to grow strong bones, and milk is a great source of this mineral. How much do kids need? Aim for 3 cups of milk per day, or its equivalent. You can mix it up by having milk and some other calcium-rich dairy foods. Here's one combination:
a)2 cups (about half a liter) of low-fat or nonfat milk
b)1 slice cheddar cheese
c)½ cup (small container) of yogurt
You probably will want something other than milk or water once in a while, so it's OK to have 100% juice, too. But try to limit sugary drinks, like sodas, juice cocktails, and fruit punches. They contain a lot of added sugar. Sugar just adds calories, not important nutrients.
3. Listen to your body. What does it feel like to be full? When you're eating, notice how your body feels and when your stomach feels comfortably full. Sometimes, people eat too much because they don't notice when they need to stop eating. Eating too much can make you feel uncomfortable and, over a period of time, can lead to unhealthy weight gain.
4. Limit screen time. Limit screen time. What's screen time? It's the amount of time you spend watching TV or DVDs, playing video games (console systems or handheld games), and using the computer. The more time you spend on these sitting-down activities, the less time available for active stuff, like basketball, bike riding, and swimming. Try to spend no more than 2 hours a day on screen time, not counting computer use related to school.
5. Be active. One job you have as a kid — and it's a fun one — is that you get to figure out which activities you like best. Not everyone loves baseball or soccer. Maybe your passion is karate, or kickball, or dancing. Ask your parents to help you do your favorite activities regularly. Find ways to be active every day. You might even write down a list of fun stuff to do, so you can refer to it when your mom or dad says it's time to stop watching TV or playing computer games!Speaking of parents, they can be a big help if you want to be a fit kid. For instance, they can stock the house with healthy foods and plan physical activities for the family. Tell your parents about these five steps you want to take and maybe you can teach them a thing or two. If you're a fit kid, why shouldn't you have a fit mom and a fit dad?
read more
There's a lot of discussion these days about fit kids. People who care (parents, doctors, teachers, and others) Being fit is a way of saying a person eats well, gets a lot of physical activity (exercise), and has a healthy weight. If you're fit, your body works well, feels good, and can do all the things you want to do, like run around with your friends.Some steps only parents can take — such as serving healthy meals or deciding to take the family on a nature hike. But kids can take charge, too, when it comes to health.Here are five rules to live by, if you're a kid who wants to be fit. The trick is to follow these rules most of the time, knowing that some days (like your birthday) might call for cake and ice cream.
1. Eat a variety of foods, especially fruits and vegetables. You may have a favorite food, but the best choice is to eat a variety. If you eat different foods, you're more likely to get the nutrients your body needs. Taste new foods and old ones you haven't tried for a while. Some foods, such as green veggies, are more pleasing the older you get. Shoot for at least five servings of fruits and vegetables a day — two fruits and three vegetables. Here's one combination that might work for you:
a)at breakfast: ½ cup (about 4 large) strawberries on your cereal
b)with lunch: 6 baby carrots
c)for a snack: an appled)with dinner: ½ cup broccoli (about 2 big spears) and 1 cup of salad
2. Drink water and milk most often. When you're really thirsty, cold water is the No. 1 thirst-quencher. And there's a reason your school cafeteria offers cartons of milk. Kids need calcium to grow strong bones, and milk is a great source of this mineral. How much do kids need? Aim for 3 cups of milk per day, or its equivalent. You can mix it up by having milk and some other calcium-rich dairy foods. Here's one combination:
a)2 cups (about half a liter) of low-fat or nonfat milk
b)1 slice cheddar cheese
c)½ cup (small container) of yogurt
You probably will want something other than milk or water once in a while, so it's OK to have 100% juice, too. But try to limit sugary drinks, like sodas, juice cocktails, and fruit punches. They contain a lot of added sugar. Sugar just adds calories, not important nutrients.
3. Listen to your body. What does it feel like to be full? When you're eating, notice how your body feels and when your stomach feels comfortably full. Sometimes, people eat too much because they don't notice when they need to stop eating. Eating too much can make you feel uncomfortable and, over a period of time, can lead to unhealthy weight gain.
4. Limit screen time. Limit screen time. What's screen time? It's the amount of time you spend watching TV or DVDs, playing video games (console systems or handheld games), and using the computer. The more time you spend on these sitting-down activities, the less time available for active stuff, like basketball, bike riding, and swimming. Try to spend no more than 2 hours a day on screen time, not counting computer use related to school.
5. Be active. One job you have as a kid — and it's a fun one — is that you get to figure out which activities you like best. Not everyone loves baseball or soccer. Maybe your passion is karate, or kickball, or dancing. Ask your parents to help you do your favorite activities regularly. Find ways to be active every day. You might even write down a list of fun stuff to do, so you can refer to it when your mom or dad says it's time to stop watching TV or playing computer games!Speaking of parents, they can be a big help if you want to be a fit kid. For instance, they can stock the house with healthy foods and plan physical activities for the family. Tell your parents about these five steps you want to take and maybe you can teach them a thing or two. If you're a fit kid, why shouldn't you have a fit mom and a fit dad?
read more
Healthy Diet
"Cut back fat, increase fiber & soy product intake"
A healthy diet is usually the first step in lowering cholesterol before other treatments are added. It is based on reducing saturated fat and cholesterol in your diet. It first include changes to your current eating plan, your doctor may refer you to a registered dietitian (RD) who can help you make these changes. An RD will teach you about the Diet, help you choose foods and plan menus, monitor your progress, encourage you to stay on the Diet, and help you to adjust your calorie level accordingly. The main principles of the Diet include: Cut back total fat Some people with high cholesterol and heart disease often think that it is okay to eat fried foods as long as it is fried in a healthy oil and not in butter, ghee or hydrogenated fat. Well, they are wrong. Only substituting fat and still continuing to have a high fat diet will not improve the cholesterol levels. You will need to limit all types of fat - saturated, polyunsaturated, trans fatty acids (trans fats) and monounsaturated - to no more than 30% of your total daily calories. Because all foods with fats contain a combination of these fats, it's important to reduce total fat. Not every food you eat must have less than 30% of its calories from fat. Use the guideline as a daily average. Balance high-fat foods with low-fat choices, so that your fat intake is not more than 30% of your daily calories. If your daily intake is 2,000 calories, 30 percent equals 65 grams of fat. Limit saturated fat to no more than 10% of total calories. Limit dietary cholesterol Your daily limit for dietary cholesterol is 200 milligrams. To accomplish this goal, limit or avoid concentrated sources such as organ meats, egg yolks and whole milk products. Here is a list of foods you should eat.
1. Eggs without yolk (only egg-white)
2.Skim milk, ice milk, low-fat/nonfat yogurt, and cheeses labeled "low fat," "light," or "part skim".
3.Vegetable oils (olive, corn, canola, peanut)
Eat foods with soluble fiber
As part of a low-fat diet, soluble fiber can help lower your total blood cholesterol level. Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries, and apple pulp. Go for fish Certain kinds of fish contain high amounts of a unique type of polyunsaturated fat called omega-3 fatty acids. These are fatty fishes found in cold water, for e.g., seer, purava, hilsa, salmon, mackerel, tuna,herring. Omega 3 fatty acids may lower your level of triglycerides.
Reduce alcohol
There is good news for those who drink. Moderate consumption of alcohol may raise your level of HDL cholesterol. The best advice is to drink in moderation if you drink at all. Limit alcohol to one drink daily if you're a woman, to no more than two drinks daily if you're a man. But, if you're a nondrinker, don't start drinking alcohol! Don't drink alcohol if you have a high level of triglycerides.
Stop smoking
"Smoking does more damage than you can see."
Smoking reduces your heart protective HDL cholesterol by 15%. So if you smoke, stop. If you don't smoke, don't start. Cigarette smoking damages the walls of your blood vessels, making them prone to accumulate fatty deposits. If you stop smoking, your HDL cholesterol may return to its former level. read more
"Cut back fat, increase fiber & soy product intake"
A healthy diet is usually the first step in lowering cholesterol before other treatments are added. It is based on reducing saturated fat and cholesterol in your diet. It first include changes to your current eating plan, your doctor may refer you to a registered dietitian (RD) who can help you make these changes. An RD will teach you about the Diet, help you choose foods and plan menus, monitor your progress, encourage you to stay on the Diet, and help you to adjust your calorie level accordingly. The main principles of the Diet include: Cut back total fat Some people with high cholesterol and heart disease often think that it is okay to eat fried foods as long as it is fried in a healthy oil and not in butter, ghee or hydrogenated fat. Well, they are wrong. Only substituting fat and still continuing to have a high fat diet will not improve the cholesterol levels. You will need to limit all types of fat - saturated, polyunsaturated, trans fatty acids (trans fats) and monounsaturated - to no more than 30% of your total daily calories. Because all foods with fats contain a combination of these fats, it's important to reduce total fat. Not every food you eat must have less than 30% of its calories from fat. Use the guideline as a daily average. Balance high-fat foods with low-fat choices, so that your fat intake is not more than 30% of your daily calories. If your daily intake is 2,000 calories, 30 percent equals 65 grams of fat. Limit saturated fat to no more than 10% of total calories. Limit dietary cholesterol Your daily limit for dietary cholesterol is 200 milligrams. To accomplish this goal, limit or avoid concentrated sources such as organ meats, egg yolks and whole milk products. Here is a list of foods you should eat.
1. Eggs without yolk (only egg-white)
2.Skim milk, ice milk, low-fat/nonfat yogurt, and cheeses labeled "low fat," "light," or "part skim".
3.Vegetable oils (olive, corn, canola, peanut)
Eat foods with soluble fiber
As part of a low-fat diet, soluble fiber can help lower your total blood cholesterol level. Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries, and apple pulp. Go for fish Certain kinds of fish contain high amounts of a unique type of polyunsaturated fat called omega-3 fatty acids. These are fatty fishes found in cold water, for e.g., seer, purava, hilsa, salmon, mackerel, tuna,herring. Omega 3 fatty acids may lower your level of triglycerides.
Reduce alcohol
There is good news for those who drink. Moderate consumption of alcohol may raise your level of HDL cholesterol. The best advice is to drink in moderation if you drink at all. Limit alcohol to one drink daily if you're a woman, to no more than two drinks daily if you're a man. But, if you're a nondrinker, don't start drinking alcohol! Don't drink alcohol if you have a high level of triglycerides.
Stop smoking
"Smoking does more damage than you can see."
Smoking reduces your heart protective HDL cholesterol by 15%. So if you smoke, stop. If you don't smoke, don't start. Cigarette smoking damages the walls of your blood vessels, making them prone to accumulate fatty deposits. If you stop smoking, your HDL cholesterol may return to its former level. read more
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