Archive for March, 2011

Antioxidants and Exercise

March 16, 2011

Can Antioxidants Help You Build Muscle? Free Radicals Destroy Your Muscles

Many people these days take antioxidants to counter the detrimental effect of free radicals. Antioxidants mopped up free radicals and convert them into harmless substances. Free radicals are known to cause body cell decomposition and therefore are the main culprit in our aging process. Free radicals are linked to aging diseases such as cancer and heart problems besides making us age more quickly. Since free radicals cause our cells to decompose, then free radicals will also degenerate our muscle cells.

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Staying clear of situations that cause a surge of free radicals to surge is one way of prevention and taking antioxidants as a supplementation is another. There are many situations that will increase free radical activities such as sun burn, antioxidant, Caroteoid Complex stress, antioxidant Omega 3 smoking, antioxidant Vitamin C alcohol consumption, Nutrishake pollution, antioxidant Betaguard exercise workout amongst others. Yes, we get a surge of free radicals when we exercise especially intensive exercises because we are putting our bodies under tremendous stress when we exercise. These muscle destroying activities will continue for hours and even days depending how intensive your exercises are. So you need to continue with the antioxidants even though you are not exercising!

This is where antioxidants supplementing comes in. Since antioxidants neutralize free radicals, it helps your muscles to recover faster and stop the ravaging effects of free radicals on your muscle and thus allowing better muscle growth. For faster recovery times Tre-en-en helps nutrients get into your cells and waste to get out.

So if you want your muscles to recover faster and want to grow bigger muscles after your workouts, supplementation with antioxidants may help. There are many antioxidants supplements in the market. Vitamin A, C and E are perhaps the better known free radical fighters out there. Some other excellent free radical scavengers are Green Tea extract, Alpha Lipoic Acid, Beta Carotene etc

So our mums although may not have known about antioxidants and its effect of free radicals on our body was right when they insisted that we take our vitamins and eat your vegetables. Do protect your muscles and general health with antioxidants. The best form of them is Whole Food Supplements.

The Right Supplements

March 13, 2011

Choosing The Right Bodybuilding Supplement

Before wasting your money on a pile of bodybuilding supplements you really need to work out what you are hoping to achieve. Don’t lose sight of the fact that sound nutrition forms the basis of any muscle building program and no amount of supplementation with the latest and greatest products will make up for bad eating habits. The bottom line is, bodybuilding supplements should be used IN ADDITION to regular food, not INSTEAD OF it.

Now that we’ve got that out of the way, let’s go on to think about what supplements could be of use and this is something that can only be determined by your physical and performance goals. Don’t make the mistake of copying your training partners or believing all the garbage spouted in magazine ads. Decide first what you want to achieve and then choose the supplements that will help you reach your goals.

To help you make an informed choice, the most popular and useful bodybuilding supplements available today are listed below, broadly divided into two goal-related categories.

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Determined to build muscle? This cannot be achieved without dedication, sheer hard work and sound nutrition. With a solid foundation in place you can help the process along with supplements like creatine, whey protein, prohormones, testosterone boosters and amino acids.

Need to lose fat? There is no point in building awesome muscles if they’re covered by layers of fat. Once again, the key to success is hard work but you can boost fat loss by using products from supplement categories that include fat burners, stimulant-free products, appetite suppressants and carb blockers.

Many more supplements are available to support your bodybuilding endeavors. These include energy boosters and products aimed at enhancing the condition of your mind and body. As we progress through this series of articles we’ll look at each of these in turn.
For natural Whole Food Supplements which are in fact the only ones you should take as they are extracted from the food that you should eat are to be found at Healthy Answers.

Boring Routine

March 12, 2011

A Few Simple Ideas to Mix Up Your Routine
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Every now and then I catch myself stuck in the same routine and my workout starts to get a little boring.  I know this is starting to happen when it gets easy to miss my regular workout.  Recently, I noticed this had happened when I easily talked myself out of going to the gym for almost 2 weeks straight.  Obviously, something needed to change.  So here are a few ideas that I use from time to time just to spice up my workout.  Give them a try, and I’m sure you’ll find some new excitement to your workout as well.

Change your Grip!

This is a small change compared to most of the others you can do, but one way to spice up your workout from time to time is to change the way you’re gripping the bar when doing barbell or machine exercises.  One of my favorite grips is the palm grip.  In fact, I’ve read several articles from fitness trainers and other professional athletes that suggest that on exercises like the bench press, you should only be using a palm grip.

So what is a palm grip?  Let’s use the bench press as an example for the palm grip.  Many of us have been guilty of using a standard grip on this exercise, myself included.  A standard grip would be where you wrap your hand around bar as if you were holding a baseball bat.  If you want a more effective bench press, try not wrapping your thumb around the bar.  You might think that you’ll lose some stability by doing this, but I’ve never had that problem.  You might have to bend your wrist a little more to compensate, or lower the weight just a little bit.  The main benefit to using a palm grip on this type of exercise is that by putting your thumb in this position, you are reducing the amount of effort that your forearms will put into the exercise.  Therefore, you chest and tricep muscles will have to work even harder to do the lift.  Try this, and I’m sure you’ll notice a difference the next time you perform a bench press.

Try Trisets!

You’ve probably heard of super sets, where you do two exercise consecutively without resting in between.  Have you ever tried doing three different exercises?  This works extremely well with bicep exercises.  The benefit to doing a triset with a bicep workout, is it allows you to hit the bicep really hard in three different ways.  Here’s an example of a bicep triset: standing barbell curls, hammer curls, reverse barbell curls.  You’ll also notice in this sequence that you have to change your grip with each set of the triset.  This is the best way to utilize a triset.  Here’s an example of a triset with triceps: straight bar cable push downs, rope cable push downs, reverse cable pushdowns.  Again, the key here is to change the grip on each exercise.  Give these a try, and I’m sure you’ll feel a new pump in whatever body part you utilize them with!

Change you Split!

Have you been following the same split routine for two long?  Has your split routine consisted of chest and triceps, back and biceps, or something similar for several months?  Try reversing your split or doing a 5 day split instead of a 3 day split.  Do chest and biceps, back and triceps just to mix it up a little.

These are just a few basic ideas, but its always a good idea to mix up your routine on a continual basis.  That way you can keep your body guessing and growing to adapt to the changes in stress that you place on your muscles.

To help recovery time improve supplement with Tre-en-en grain concentrate. Tre-en-en helps your cell be mmore permeable and allows nutrients in and waste out more readily.

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5 Helpful Things to Do to Start Your Personal Fitness Program

March 10, 2011

5 Helpful Things to Do to Start Your Personal Fitness Program
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Our society has so many food choices that it is easy to pack on the extra pounds. Also our day to day jobs are less physical as they where 100 years ago so we have more sedentary life styles. We know there are benefits involved when we exercise and cleaning up or diet. However, most of us know don’t know how or where to start.

So where do we begin? Or is the question: How do we begin?

The very first thing you need do is go to your doctor and get the approval to start exercising. Your doctor may also provide some helpful tips as well.

After you get the “OK” from your doctor, try these 5 things to help you get started:

Make the Choice to Start Exercising and Eating Right

Making the decision to do something provides a form of commitment you made to your self. Deciding that you need to change behavior creates new possibilities. When you say to your self “I need to get in shape”, it means something. You should be answering these questions in your mind: When can I work out? What exercises do I need to do? What foods should I be eating? Make your self think about the commitment you just made. Only then you can let go of the past and take steps to move forward.

Write Down What You Do

You need a reference that is realistic towards your weekly activity. Write down everything you do during the week. This should include work hours, commuting hours, nights spent with your spouse, your child’s activities and anything else you can think of that you do. You should also include what you do on weekends. You should make a list for each day of the week. Here’s why…..

Some people set lofty goals like working out for 2 hours a day. This can be due to an old saying, “More is Better”. However, this is not the case. Knowing your schedule will help you set realistic goals and help you find a few hours a week to start exercising. You’ll have a visual perspective on what you can and can’t do with your routine.

Research and Get Information

Most people do not have enough information before they start a work out program. So how do we get the information we need? The good news is we live in the information age. Take advantage of your favorite search engine and learn a little bit about fitness and nutrition. However, do not go overboard and lose focus. Find a source of information you like and take notes. Find the simplest and easiest workouts and nutrition tips. Don’t over load yourself with information.

If you have the money, hire a personal trainer for a few sessions to help you get started. Hiring a personal trainer is a great way to get started because you have made a commitment to meet someone to workout. Your goal is to have the trainer show you the basics on exercise and eating healthier. It may also be safer to learn how to perform the exercises (especially if you have not exercised for a while).

Create a Simple Plan and Set Realistic Goals

Keep it Simple! Following a simple plan while on a hectic schedule is much easier than following an elaborate plan. You should have a plan of which days you want to work out and one goal to change your eating habits for the next few weeks. For example, “I will work out for a half an hour for 3 days this week. I will eat a little less each meal.” Simple is success.

Execute Your Plan

Now that you have a plan, all you need to do is follow it. This is another big step. You should look at your plan every day upon waking. You need be mentally prepared for the great day ahead of you. Having your daily schedule in hand will help you achieve your goals for the day. When you complete your workout for the day, highlight it or cross it off your list. It will show you that you accomplished something for yourself. No matter what you must execute. This will be the hardest (and most rewarding) step.

I hope these things help you get started on a new life of physical fitness. Life is filled with making decisions, knowing your commitments, getting information, planning and execution. Try these approaches for yourself and you will see that having your own workout and nutrition program is not as far fetched or complicated as you think.

For the best in whole food supplements go to http://www.healthyanswers.co.uk these will ensure that you are getting the nutrients your body needs to maintain good health.

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