Good To Know

8 posts | Original | Recent
 
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122 Posts
Nov 12, 2014 8:22pm

Did you know?

1 Kg = 2.2 lbs.

Therefore, 3500 calories = 1 lbs.

To lose 1 Kg, which is 3500 x 2.2 lbs = 7700 Calories <<-- This is how much Calories we need to burn.

of course we also take in calories, that is why it is difficult to lose weight, therefore you have to pay attention to what you eat...

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122 Posts
Nov 14, 2014 5:06am
via Android

3 hours running, burns 1 pound. Run 27 minutes a day for a week and you're one pounf lighter...
A year has 52 weeks, where will you be next 365 days?

Just wondering...

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122 Posts
Nov 14, 2014 9:02pm
via Android

For those who are doing abs exercises...

When you are doing a rep, don't  forget to exhale everytime you are compressing...
Otherwise you will be putting a lot of pressure on your vital organs which is not good at all...

For example: wheb doing sit ups, everytime you are coming up, exhale to release the pressure...

18 Nov
thanks for sharing this..:-) ..
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122 Posts
Nov 14, 2014 9:07pm
via Android

Wondering why you have neck pain when doing abs exercises?

Very easy, we all make this mistake if nobody helps/guides us...

When doing crunches, sit ups etc, dont put your hands BEHIND your head. That way you are NOT putting pressure on your neck. Put your index finfers behind your ears to resist the temptation...

Try not to bring your chin to your chest. Keep your face in the direction of the sky at any time. See it as a gyro or a compass that will always point to north...

26 Nov
I was taught in the army to cross my wrists over my chest.
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122 Posts
Nov 18, 2014 7:28am

8 Performance enhacing pre-workout snacks

Exercising on an empty stomach can hinder your workouts and may even leave your body looking to its own muscle for fuel. If you’re having a hard time making it through your workouts, or are finding yourself feeling tired and worn down after a long workout, you may be lacking in the fuel you need. Eating a balanced snack of PROTEIN and carbs an hour or so before you workout can make a huge difference in your performance.

Protein Bars: Although there are many good PROTEIN BARS on the market, be sure to watch out for the candy bars masking themselves as HEALTH FOOD. A good protein bar should have no more than 200 calories, at least 5 grams of protein and around 25 grams of carbs.

Smoothies: These can be a great pre-workout snacks, especially since you have complete control of what goes in them.  Instead of low-fat yogurt, add more PROTEIN by trying fat-free plain Greek yogurt. Add in rolled oats for fiber and coconut water for potassium and electrolytes. 

Bananas: One medium banana has only 150 calories and is packed with potassium to keep your muscles going strong and you well hydrated. Add some fat-free plain Greek yogurt for PROTEIN and you have a great pre-workout snack!

Whole Grain Bread: Choose high fiber, high PROTEIN varieties like Ezekial 4:9 Sprouted Whole Grain Bread. Each slice boasts 4 grams of PROTEIN! Top with a chopped hard boiled egg for added high quality protein or honey to satisfy your sweet tooth!

Veggie Omelet: If you’re not a plain egg whites fan remember whole eggs are fine too! Combine one egg (or two egg whites) with veggies of your choice. Use cooking spray to cut down on the calories and combine with FRUIT or whole wheat toast for your carbohydrates. 

Half a Sandwich: If you’re working out mid-day, a half sandwich can be an easy go-to pre-workout snack. Start with one slice of whole wheat bread and add turkey or another lean meat with veggies. Use hummus as a sandwich spread for low-fat and delicious added PROTEIN

Quinoa and FRUIT: Have leftover quinoa from last night’s dinner? Combine a half cup of quinoa with plain almond milk or skim milk and FRUIT, heat for 45 seconds in the microwave and enjoy a high-protein, high-fiber, low-fat and economical pre-workout snack!

Apple Slices and Nut Butter: Top slices of one apple with a tablespoon of your favorite peanut or almond butter. With carbs and filling fiber from the apple and PROTEIN and satisfying flavor from the nut butter, this is one great and easy pre-workout fuel.

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122 Posts
Nov 18, 2014 7:29am

8 Performance enhacing pre-workout snacks

Exercising on an empty stomach can hinder your workouts and may even leave your body looking to its own muscle for fuel. If you’re having a hard time making it through your workouts, or are finding yourself feeling tired and worn down after a long workout, you may be lacking in the fuel you need. Eating a balanced snack of PROTEIN and carbs an hour or so before you workout can make a huge difference in your performance.

Protein Bars: Although there are many good PROTEIN BARS on the market, be sure to watch out for the candy bars masking themselves as HEALTH FOOD. A good protein bar should have no more than 200 calories, at least 5 grams of protein and around 25 grams of carbs.

Smoothies: These can be a great pre-workout snacks, especially since you have complete control of what goes in them.  Instead of low-fat yogurt, add more PROTEIN by trying fat-free plain Greek yogurt. Add in rolled oats for fiber and coconut water for potassium and electrolytes. 

Bananas: One medium banana has only 150 calories and is packed with potassium to keep your muscles going strong and you well hydrated. Add some fat-free plain Greek yogurt for PROTEIN and you have a great pre-workout snack!

Whole Grain Bread: Choose high fiber, high PROTEIN varieties like Ezekial 4:9 Sprouted Whole Grain Bread. Each slice boasts 4 grams of PROTEIN! Top with a chopped hard boiled egg for added high quality protein or honey to satisfy your sweet tooth!

Veggie Omelet: If you’re not a plain egg whites fan remember whole eggs are fine too! Combine one egg (or two egg whites) with veggies of your choice. Use cooking spray to cut down on the calories and combine with FRUIT or whole wheat toast for your carbohydrates. 

Half a Sandwich: If you’re working out mid-day, a half sandwich can be an easy go-to pre-workout snack. Start with one slice of whole wheat bread and add turkey or another lean meat with veggies. Use hummus as a sandwich spread for low-fat and delicious added PROTEIN

Quinoa and FRUIT: Have leftover quinoa from last night’s dinner? Combine a half cup of quinoa with plain almond milk or skim milk and FRUIT, heat for 45 seconds in the microwave and enjoy a high-protein, high-fiber, low-fat and economical pre-workout snack!

Apple Slices and Nut Butter: Top slices of one apple with a tablespoon of your favorite peanut or almond butter. With carbs and filling fiber from the apple and PROTEIN and satisfying flavor from the nut butter, this is one great and easy pre-workout fuel.

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122 Posts
Nov 19, 2014 12:04am
The Power of Protein

It's easy to understand the excitement. PROTEIN is an important component of every cell in the body. Hair and nails are mostly made ofPROTEIN. Your body uses PROTEIN to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

Along with fat and carbohydrates, protein is a "macronutrient," meaning that the body needs relatively large amounts of it. VITAMINS and minerals, which are needed in only small quantities, are called "micronutrients." But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.

 
 

So you may assume the solution is to eat protein all day long. Not so fast, say nutritionists.

The truth is, we need less total protein that you might think. But we could all benefit from getting more protein from better food sources.

How Much Protein Is Enough?

We've all heard the myth that extra protein builds more muscle. In fact, the only way to build muscle is through exercise. Bodies need a modest amount of protein to function well. Extra protein doesn't give you extra strength. According to the U.S. Department of Health and Human Services:

  • Teenage boys and active men can get all the protein they need fromthree daily servingsfor a total of seven ounces.

  • For children age 2 to 6, most women, and some older people, the government recommends two daily servings for a total of five ounces.

  • For older children, teen girls, active women, and most men, the guidelines give the nod to two daily servings for a total of six ounces.

Everyone who eats an eight-ounce steak typically served in restaurants is getting more protein that their bodies need. Plus they're getting a hefty amount of artery-clogging saturated fat as well.

The Drawbacks of High-Protein Diets

Many people who have jumped on the high-protein/low-carb bandwagon think that they can pack away as much protein as they like. But nutrition experts urge caution. The reasons why have to do with how high-protein/low-carb diets are thought to lead to weight loss. When people eat lots of protein but few carbohydrates, their metabolisms change into a state called ketosis. Ketosis means the body converts from burning carbs for fuel to burning its own fat. When fat is broken down, small bits of carbon called ketones are released into the bloodstream as ENERGY sources. Ketosis, which also occurs in diabetes, tends to suppress appetite, causing people to eat less, and it also increases the body's elimination of fluids through urine, resulting in a loss of water weight.

 

Good to know...

19 Nov
Wish I'd known this years ago. Stoll hsndy now though. Thanks Johnny.
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122 Posts
Nov 26, 2014 9:49pm
Plank Exercise Benefits

You are probably wondering what the craze is all about regarding this great exercise. Well in this post, I'm going to outline all the benefits the exercise provides breaking this down by major muscle groups to show you just how powerful one exercise can provide you with multiple gains which no other exercise can do without using some type of equipment.

Right here goes, here are the plank exercise benefits you have been waiting for:

Strength
It is a strength training exercise so one of the key benefits is obviously to improve your strength in various areas. Lets take a closer look at the actual exercise. If you look closely at the front plank, you will notice the muscle groups being challenged.




If we start at the front, the first muscle being worked is your neck. In order to hold this plank position correctly you must keep your neck straight and not bending down. By keeping it straight you are working major muscle groups in your neck called the traps, this helps your posture especially if you spend a lot of time sitting at desk as it helps support your neck.

Moving along the neck, the next muscle group you will notice being used are your shoulders. Unless you go to the gym, shoulder muscles are generally not directly trained unless you do press ups for example. But who wants to do boring last century press ups? However, If you are a fan of press ups, which many are, performing the plank will also strengthen your shoulder muscles over time and thus improving the performance of your press ups as it uses similar muscle groups.

Holding the shoulders up are the biceps. If you are not into body building and building your biceps, merely performing the plank will help build and tonne your biceps as you are using your biceps to keep your upper body weight off the ground.




Right so that covers your upper body workout. Now if we travel along under the body, the next muscle group we hit is your chest, although I would say this is a secondary muscle group that is worked.

If we continue along we then come to the major muscle group being worked, the abs. Strong abs are vital not only for sport but also for good posture. This exercise will also strengthen your abs and as a result tonne them giving them a much more streamline look.

The muscle groups to the opposite side of the abs are your lower back muscles. These too play a vital role in keeping you in the plank position but also provide other key health benefits which i describe further down.

Moving along, the next muscle group we come to are the ones located in your bottom, yes these too are strengthen! From there you have the thighs and finally the calf muscles.

We got there in the end! So as you can see, the plank provides strength benefits to many muscle groups all at the same time. Tell me, which other exercise provides this many strength benefits without the use of gym equipment? Leave a comment below if you know of any others, it would be interesting to know.

Mental
It could make you go mental! Na, only kidding, however, what I mean is that the exercise is also quite addictive so on the plus side it will help you wanting to try and improve on your previous performance. Theres never any harm in a little competition in yourself for the greater good. However, as it requires focus in order to keep holding the plank for as long as possible, I've found it mentally builds on my concentration skills while trying to achieve a goal.

As you are probably aware by now, holding the plank position stretches many muscle groups all at the same time. These muscle groups can get stressed during the day when sitting at your desk, however to release the tension from them, holding a plank position can be the ideal solution to help relieve these tense muscles.

Another great thing this exercise provides is good habit and training for your abs. This will help you daily if you are doing any physical activities or sports as you will automatically initially start tensing your abs before carrying out your activity. This is a great habit to develop as your tense abs provide additional strength and balance in your activity, not only that but also greatly protects you from injury, especially injury to your lower back.

Aesthetic
Ok, so now we come to the real reason of why you want to learn about the plank position! Yes you want to streamline that waistline and tonne that belly so it looks like you have a six pack. I can see straight through you! Yes, performing the plank certainly helps in streamlining your waist line, however that doesn't mean its all you have to do to see results. Like with any form of exercise, you will still need to have consistency, a balanced diet and carryout other forms of cardio vascular exercise to complement your plank exercise for the best results.

So there you have it. One simple exercise with multiple benefits

26 Nov
Love the Plank :-)
28 Nov
Would you please explain how to modify correctly the plank exercise? I suffer from carpal tunnel and tendonitis on my right arm and should not do much strength or heavy exercising using it for several months.
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