Proper Way- Seated Cables

Are You Pouring on the Pounds?



NYC Health Anti-Soda Ad:
"Disgusted? Most people don't realize how easy it is to gain weight from drinking sugary sodas, juice drinks, sport drinks and sweetened tea and coffee drinks. Just one 20-ounce bottle of soda can pack 250 calories and more than 16 teaspoons of sugar. Is the lemon-flavored iced tea any better? Not by much with 210 calories and 14½ teaspoons of sugar. Sugar-sweetened beverages add hundreds of calories to your diet each day. Don't drink yourself fat. Try water. Its good."

Lose Body Fat - Top Fat Burning Exercises

Steroids = Kidney Damage

New York Times has an article about studies that directly link steroid use and kidney damage among bodybuilders.

more here

How to Do Back Exercises With Dumbbells



Use dumbbells for stabilizing back exercises

Push Ups



Push-ups (or press-ups) develop the pectoral muscles and triceps, with ancillary benefits to the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. [Wikipedia]

Full body weights program




A short video on basic weights exercises you can do at home or gym - lunges, press ups, band pulls, leg curls (swiss ball), reverse ab curls and plank. Covers all major muscles and a must for anyone just getting started on basic weights

Ab Crunches Tips


got these from the web:

1. Keep it in line

Keep your head and neck in line with the spine. Don't let your chin touch your chest. This takes the focus off the abs and can strain your neck.

2. The negative

Most people forget the negative or lowering part of the crunch. Fight gravity on the way down to really get a burn.

3. Breathing for a smaller waist

At the top when you're squeezing, hold your body up and breathe in and out a few times, trying to relax every other muscle except the abs.

This will intensify the contraction, increasing your results. It will also help to tighten the abdominal area. While you are contracting the abs continuously, the deeper fibers are relaxing and contracting while you breathe. Each time the deep fibers relax, your abs will squeeze them in a little more, making your waist smaller. While this is temporary smallness, you are teaching the muscles of your abdominals to tighten up.

4. Anchoring your feet

Never anchor your feet (e.g. have someone hold them down or wedge them under something) when you're doing any kind of ab work. This automatically activates the hip flexors (the muscles that lie just across the hip joint that serve to bring the thighs towards the abs).

5. Feet on a bench

Some people like to put their feet up on a bench when doing crunch. Be aware that this also activates the hip flexors. If you do want to do these, keep your heels about six inches apart and touch your toes together. This will minimize hip flexor involvement.

Also, push down with your heels to activate the glutes and hamstrings. These muscles directly oppose the action of the hips flexors and will keep hip flexor involvement to a minimum

6. Push with heels

At the top of the crunch movement, push with your heels to tilt the pelvis up slightly, lifting your tailbone off the floor a little. This increases lower ab involvement and increases the contraction by moving the pelvis closer to the ribcage.

7. Feet in the air

Try to crunch with your feet up in the air and your knees bent like you're sitting. Crunch upward instead of towards your knees for a different way of hitting the muscle. Imagine as though you are trying to press your face onto the ceiling.

You may even wish to reach up with your hands as though making palm prints on the ceiling.
This will help you lead with your shoulders. This has a different feel than the typical crunch which focuses on simply bring the ribcage to the pelvis.

8. Lengthwise on a bench

Try doing crunches lying lengthwise on a bench. Slide yourself down to the end of the bench to that the upper part of your torso is hanging off (the edge should be just below your shoulder blades). This will give you a greater range of motion by allowing you to flex your upper back around the end of the bench. Don't go so far back that you fall off though.

9. Increasing crunch difficulty

To increase the difficulty of a regular crunch, place your feet on a low step (about 6 inches), point your toes and press your heels against the surface of the step as you crunch. This contracts your hamstrings, which relaxes your hip flexors, forcing your abs to work harder.
Tricks for getting the most out of ab crunches

Squats



The squat is an exercise that trains primarily the muscles of the thighs, hips and buttocks, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks. [Wikipedia]

Starting them Young?

This doesn't surprise me at all. According to a study to be presented at Obesity Society meeting this week, the least healthy cereals are ones being marketed most aggressively to children.

Among the tactics include tie-up between cereal manufacturers and TV shows and movies.

According to the report, the top ten advertised cereals to children with poorest nutrition rating:
1. Reese's Puffs
2. Corn Pops
3. Lucky Charms
4. Cinnamon Toast Crunch (tied)
4. Cap'n Crunch (tied)
6. Trix (tied)
6. Froot Loops (tied)
6. Fruity and Cocoa Pebbles (tied)
9. Cocoa Puffs
10. Cookie Crisp


Leg Toning Exercise

Top 10 Worst Fast Food Meals

Time Magazine has a nice article on 10 worst fast-food meals. One on the list that I consume from time to time is Starbucks Hazelnut Signature Hot Chocolate, with 600 calories - equivalent to almost one-third of your daily caloric needs.

Check out the full list here

Broccoli Stengthens Immune System


According to studies, broccoli contains phytonutrients sulforaphane and indole-3 carbinol, chemicals known as isothiocyanates, which are powerful anti-carcinogens.

It also contains high amounts of vitamins C and K, which helps the body's immune system

Working Out the Adductors



Many adductor exercises ( exercice inner thighs ) need gym machines to be done in a correct way, for this reason, training legs at home is not easy.

Biceps & Triceps



learn proper form for basic biceps and triceps exercises

Swiss Ball Reverse Extension



Reverse Extensions are another way to target your lower back and core with the Swiss Ball. Reverse Extension flex and extend your lumbar spine using the weight of your lower body for resistance.

Cross Cable Flyes



A fly (or flye) is a strength training exercise in which the hand and arm move through an arc while the elbow is kept at a constant angle. Flyes are used to work the muscles of the upper body. [Wikipedia]

Tricep Dips



Mr. America 1999 shows you the right way to blast your triceps with dips, including how to avoid common mistakes.

Weighted hanging situps for abs


another workout to pop out those six packs

Preacher Curls



A preacher curl is a variation of bicep curls, where the elbows rest upon a sloped bench to target the biceps brachii muscle in order to develop one or more of the following attributes:

  • size
  • definition
  • strength
  • stamina

[Wikipedia]

Back Workout



Scott Herman instructional video for back workout

Deadlift

The deadlift is a weight training exercise where one lifts a loaded barbell (or, in the case of the trapbar deadlift, a loaded trapbar) off the ground from a stabilized bent-over position. It is one of the three gauges of powerlifting, and is an excellent exercise for overall body development if done properly. [Wikipedia]

V Crunch Exercises for the Abs



Learn how to do exercises that work out the abdominal muscles, including how to do "V" crunches

Bicep Training



Alternating seated dumbbell curls

How to: Sit at the end of a flat bench with your feet flat on the floor and your back upright and straight. Hold a dumbbell in each hand and let them hang at your sides with both palms facing inward toward the bench.

Simultaneously curl the dumbbells up while twisting (i.e., supinating) your wrists outward on the way up. Be sure to squeeze your biceps at the top for a one-count and then slowly return to the start position and repeat.[Shapefit]

Painkillers and Exercise

New York Times has a piece on the effects of using painkillers, such as ibuprofen, during exercise.

According to the article, "...runners who’d popped over-the-counter ibuprofen pills before and during the race displayed significantly more inflammation and other markers of high immune system response afterward than the runners who hadn’t taken anti-inflammatories..."

Physical Exam

As required by my company, I took my annual physical exam this afternoon.

My blood pressure is 120/80, pulse rate is 81/min, and my BMI is about 21.

According to this site:

Categories for Blood Pressure Levels in Adults*
(In mmHg, millimeters of mercury)
Category Systolic
(Top number)
Diastolic
(Bottom number)
Normal Less than 120 Less than 80
Prehypertension 120-139 80-89



High Blood Pressure Systolic Diastolic
Stage 1 140-159 90-99
Stage 2 160 or higher 100 or higher

Men's Health App for iPhone/iPod


I downloaded the Men's Health app for my iPhone, available from iTunes App Store for $1.99. It's got loads of fitness tips and workout routines, including Beach Ready workout, Better Abs, better metabolism, etc.

Scores of individual exercises are also search-able from the app.

Your best cholesterol numbers

I'll be taking my annual physical exam (as mandated by my company) this Friday. One of the few stats I would be interested in would be my cholesterol numbers.

According to this site, here are the numbers considered normal:

- Total cholesterol (in milligrams): 165-200
- LDL (in milligrams): 100 or less
- Triglycerides (in milligrams): less than 150

Normal cholesterol means a low ratio of low-density lipoproteins (LDL) to high-density lipoproteins (HDL). LDLs are fractions of cholesterol usually related to increased risk for cardiovascular disease. HDLs are fractions of cholesterol usually related to lower risks for cardiovascular disease. Triglycerides, a type of fat molecule measured separately from cholesterol, should  also be low.  

I would know this Friday if I measure up.

Sugar in Diet


Added sugar is something to watch out for when consuming processed food, according to the American Heart Association. 

According to the group, men should not consume more than 150 calories per day from added sugar (a can of soda contains 33 grams of sugar, about 130 calories).

To check for added sugar in processed foods, look for ingredients such as sugar, corn syrup, fructose, dextrose, molasses or evaporated cane juice on the label.

Here are some of the sneeky foods that contain lots of added sugar:
  • Baked beans - A one-cup serving of canned baked beans with no salt added has nearly 15 grams of added sugar.
  • Ketchup - a single one cup serving of the condiment has nearly 40 grams of added sugar.
  • BBQ sauce - a one-cup serving adds 9 grams of added sugar onto those ribs and chicken.
  • "Reduced" salad dressings - A one-cup serving of reduced-calorie French dressing heaps 58 grams of added sugar, and a one-cup serving of reduced-fat coleslaw dressing gets you 103 grams of added sugar.
  • Lemonade - a cup of lemonade powder has a massive 200 grams of added sugar. A single serving of the drink has almost 17 grams of added sugar.
I am trying to reduce my consumption of sodas lately, even the zero-calorie ones, as well as my consumption of liquid calories when eating out, such as iced teas.