I hit the gym almost every weekday. And every time before I start lifting weights or treading on the treadmill, I’ll give myself about 10 minutes to thoroughly stretch my body, even if I have decided to work on only one particular muscle group. It is pretty important to warm up consistently each time to avoid unnecessary sprain and injuries. The list will explain why it’s beneficial.

A general warm up :

• raises your body’s core temperature by 1 or 2 degrees Celsius.
• loosens stiff muscles.
• warms the muscles.
• builds muscle elasticity.
• when done properly, it can actually improve performance.
• improves coordination between the joints and muscles of the body.
• circular movements around the joints is a warm up technique that lubricates the entire joint with synovial fluid which allows it to function easier when called upon.
• of 5 minutes of walking or rope jumping will get blood pumping all over the body.

Stretching is an important part of warm up and it should be performed after a general warm up. Stretching :

• should always start with static stretches (stretch to the farthest point and hold the stretch) to prevent overstretching.
• increases your flexibility.
• enhances the body’s ability to learn and perform skilled movements.
• improves mental and physical relaxation. Yoga involves a lot of stretching.
• ‘wakes’ the body up and raises it’s awareness for the next stage.
• reduces risk of injury to joints, muscles, and tendons.
• untangles stiff and tense muscles.
• increases suppleness due to stimulation of the production of chemicals which lubricate connective tissues.
• reduces severity of painful menstruation (dysmenorrhea) in females.
• at the end of a workout / exercise session reduces cramping, tightening, and soreness in fatigued muscles and will make you feel better.
• lightly immediately after maximal exertion is a better way of clearing lactic acid from the blood than complete rest.
• lightly is also a good way to reduce lingering muscle tightness and soreness even when not performed immediately after a workout.

I was afraid of constipation. Being a kid, I thought that there will be a day where I will die of constipation poisoning. I imagined poisonous gas traveling in my veins all over my body up to the brain. I didn’t really care about my condition until after university. I found 7 very useful and natural ways to treat constipation forever. I have not used laxatives since 1 year ago. Anyways, here are the 7 constipation relief ways to help improve your health. =)

Water



Drink 4.5L of water everyday. I have a 1.5L tupperware which I refill 3 times throughout the day. That should make sure that I meet the minimum requirements of my body’s daily water intake.

Psyllium husks



Bulk-forming (fiber) laxatives pass through the body undigested. The fibers attract water to the intestine, absorb the water and swell to form a soft, bulky stool. The bulky mass stimulates the intestinal muscles and speeds the stool transit time through the colon. Lots of water is needed for it to work.

Fruits



Common fruits contain lotsa fiber. It doesn’t matter as long as it is moist and delicious to eat. Use these every day for desert or in between meal. Use more than normal to get rid of constipation.

Exercise



Regular exercise helps your digestive system stay active and healthy. The contraction and relaxation of the muscles helps the intestines to more effectively move stools through the digestive tract. You don’t need to become a great athlete. A 20- to 30-minute walk every day may help.

Vegetables



Raw vegetables are the same as fruits. They have lotsa fiber that adds bulk to the intestines and creates well-formed stools that are easier to pass.

Hot Tea / Coffee



A hot cup of coffee in the afternoon works for me. Seriously. Although caffeine tend to dry out the digestive system, it is also a stimulant.

Proper squatting position



Use a platform to sit in the natural toilet bowl position. When the body’s full weight is on the feet and the pelvis is suspended like a cradle, your thighs will compress abdominal cavity to produce a natural laxative effect.

So what do we do?

The answer is simple.

Take mini breaks and perform short 5 minute easy exercises at intervals throughout the day.

Anyway, below is a list of exercises that anyone can perform even if she’s wearing a pair of high heels or mini skirt. Choose 1 exercise for each category and exercise every 45 minutes.

Eyes

• Close your face with hand. Open your eyes and look into the darkness for 10 seconds. Now close your eyes and lower your hands. Stay at this position for 10 seconds. Repeat it all over twice.



• Focus on a word from a document for 10 seconds.



Then focus at an object into the distance for another 10 seconds. Repeat twice.



• Move your eye in a clockwise or anti clockwise direction, imagine moving along the edges of a big clock (12 – 1- 2), while keeping your head still all the while. Change directions after 10 rounds.

Neck

• Tilt your right ear as if to touch your right shoulder. Feel the stretch on the left side of your neck. Change sides after 10 repetitions.



• Turn your head to look right and keep it there for 10 seconds. Change directions and keep it there for 10 seconds. Repeat twice.



• Rotate your head in a clockwise position for 10 rounds. Now move it anticlockwise for another 10 rounds. Repeat twice.

Shoulder

• Move your shoulders up towards your ears and sink your head as far as it may go. Hold for 10 seconds. Repeat twice.



• Hold a water bottle in your left hand, extending your left arm to the left while keeping the wrist facing up.



Push the water bottle up and slowly lower it to the original position. Repeat 10 times. Do the same for the left.



• Rotate your shoulders clockwise/anticlockwise 10 rounds. Change directions and do 10 more rounds. Repeat twice.

Arm

• Hold the water bottle in one hand.



Curl it for 10 times. Do the same for the other arm. Repeat twice.



• Hold the water bottle at the back of your head with your left hand.



Straighten your arms towards the top slowly. Do this for 10 reps and do the same for your right hand.



• Move your right forearm clockwise or anticlockwise, as if spinning a wheel, for 10 rounds. Change directions and do 10 more rounds. Do the same for the left forearm.









• Stand up, make sure there is ample space in around you and swing your arms back and forth for 10 cycles. Rest awhile. Repeat twice.

Wrist

• Put your hands straight in front of you and pull your fingers back from the top with the other hand. Hold for 10 seconds.



Now hold your fingers back from the bottom for another 10 seconds before changing hands.



• Put your hands straight out in front of you and rotate your wrists one direction for 10 rounds. Reverse your direction for another 10 rounds. Rest awhile. Repeat twice.

Fingers

• Stretch your fingers as far as they can go. Hold for 10 seconds.



Then bend them at the knuckles and hold for 10 seconds. Repeat twice.



• Push all fingers onto the table as hard as you can for 10 seconds. Rest and repeat again twice.



• Shake your hands vigorously in front of you, as if to get rid of a spider crawling on your hand, for 10 seconds. Rest awhile. Repeat twice.



• Put your hands straight out in front of you. Pull each finger back one by one, pausing for 2 seconds at each finger.

Back

• Interlace your fingers behind your back. Then turn your elbows gently inward, while straightening your arms. Hold this position for 10 seconds. Repeat twice.



• Space out in front of you. Bend your head down to as far as you can go and try to hug your knees. Feel a mild tension at the back. Hold for 10 seconds. Slowly come back up. Repeat twice.



• Put your hands behind your lower back and push forward while bending your shoulders back to arch your spine. Hold for 10 seconds. Rest. Repeat twice.

Waist

• Sit in an upright position. Slowly lower your right hand till it touches the floor. Feel the tension at the waist. Feel it. Hold for 10 seconds. Change sides. Repeat twice.



• Hold on to the back of your chair with your left hand and turn your waist to as far right as you can go. Pull with your left hand to go further. Hold for 10 seconds and repeat the same for the other side. Do this twice.

Upper Leg

• Put water bottle in between the knees. Squeeze and hold for 10 seconds. Repeat twice.



• Lift the left leg off the floor. Hold for 10 seconds. Do the same for the right. Repeat twice.



• Extend your left leg as straight as you can. Hold for 10 seconds. Do the same for your right. Repeat twice.



• Stand up.



Slowly move your butt down, hovering just above the seat almost touching it, and then stand up again. Repeat 10 times.



• Walk up 1 floor worth of stairs. If your office is on the 31st floor, stop at the 30th floor in the mornings, after lunch, etc, and walk.



• Put your right feet on top of your left hip and push down your right knee to as far as you can go. Hold for 10 seconds. Change positions. Repeat twice.

Lower Leg

• Push up your feet from the tip of your toes and hold for 10 seconds. Rest awhile. Repeat twice.



• Try to kick your butt from the back with one leg for 10 times. Do the same for the other leg. Repeat twice.



Personally, I use an open source free software called Workrave, an excellent program that reminds me to take micro breaks and short breaks at intervals throughout the day. Download Workrave and mix up some of the exercises with the ones listed here.

Do share your suggestions and ideas in the comments below.

]]> http://odyb.net/fitness/full-body-exercises-you-can-do-at-your-desk/feed/ 0 http://odyb.net/fitness/wii-exercise-gaming-exergaming-fun-work-out-indoor/ http://odyb.net/fitness/wii-exercise-gaming-exergaming-fun-work-out-indoor/#comments Tue, 29 Apr 2008 03:37:54 +0000 Chris http://odyb.net/fitness/wii-exercise-gaming-exergaming-fun-work-out-indoor/ Usually, the only part of your body that gets workout are your fingers. Specifically, the thumbs. Well, thanks to WII, getting fit virtually is now a reality. Below are 3 of the healthiest Wii video games you can ever find.

Wii Fit



Thanks to Shigeru Miyamoto, the man who brought us world famous games like Mario, Donkey Kong and Legend of Zelda, you can now transform your living room into a fitness center. The specially made, unique Wii Fit balance board can measure a user’s weight and their center of gravity, and calculate their body mass index when told the user’s height. The ability to compare other player’s fitness levels is good in way that it motivates you.

Some of the games include :

• A ball-rolling mini-game, where the player uses the Wii Balance Board to roll a ball on a platform into a certain hole.
• A Boxing minigame.
• Hula hooping.
• Jogging.
• Sit ups.
• Push ups.
• Ski jumping, whereby the player squats as low as possible, while maintaining their balance, and then quickly stands as fast as possible in order to gain a good jump.
• Snowboarding.
• Heading on-coming soccer balls and avoiding other objects by leaning forward and back.
• Step aerobics, including a game in which the player must step on and off the Wii Balance Board in rhythm to the background music.
• Tightrope walking, where the player must maintain the balance of a Mii walking on a tightrope from one building to to another.
• Yoga exercises.

20 minutes each of quick cardio, ski jumping and yoga will burn you around 436 calories in an hour! Which is also equivalent to cycling at an average speed of 11mph for an hour.

Wii Sports



It consists of 5 separate sports games.

1. Tennis
2. Baseball
3. Bowling
4. Golf
5. Boxing

The Wiimote provides you with realistic motion control and an ease of play. Bowling seems to be a common favourite among gamers as they enjoyed the experience. Golf on the other hand has the best content and is the most good looking among the other 5. Tennis seems to be the most fun, accessible and easiest to play. You can play more and more doubles and the opponents get better as you go along. It’s pretty addictive. Boxing provides you with the best workout as it burns more than 500 calories in an hour.

Adding in variety by spending 12 minutes each on tennis, baseball, bowling, golf and boxing burns you 433 calories! It’s almost like hiking cross country for an hour. The only difference is you have a swinging fun time burning calories in your living room.

It has won many awards since it’s launch. They include :

• Best Sports Game of 2006 by Game Critics Awards
• Best Sports Game of 2006 by IGN
• No.1 Game of 2006 for Time magazine
• Won 6 out of 13 categories in BAFTA 2007

Dance Dance Revolution Hottest Party



Basically, you step on the mat, pick a song and dance by hitting the correct direction arrows as they rise to the top of the screen. In this game, the upper body movements are also taken advantage of by the Wiimote and Nunchuk. Fun parts of the game include beating the venue master, clearing 3 songs, etc. As you progress along, you’ll unlock new songs and clothes for your character.

There’s also a workout mode that keeps track of all calories burned based on your weight and height. In an hour, you will easily sear more than 400 calories!

]]> http://odyb.net/fitness/wii-exercise-gaming-exergaming-fun-work-out-indoor/feed/ 1 http://odyb.net/fitness/myths-about-fitness-exercises-workouts/ http://odyb.net/fitness/myths-about-fitness-exercises-workouts/#comments Fri, 16 Nov 2007 08:40:12 +0000 Chris http://odyb.net/fitness/myths-about-fitness-exercises-workouts/ ]]> Myths are stories, legends or invented explanations that are retold so often that they are accepted as truth. They should not be that way, and they have no place in any individual’s fitness routine. Below are 14 of the most common myths on fitness, exercises and workouts that you and I should know about.

When you stop working out, muscles will turn into fat

image source



It’s the most typical workout myth in the world. Muscle has never and will never turn into fat and neither does fat turn into muscle. During weight training, more energy is required, hence a bigger appetite. When a person stops working out, the need for extra energy stops as well. But because the stomach size has increased due to a bigger appetite, the need to feel full has become a habit. Those extra calories that were once used as fuel while training is now stored as fat. It may seem like the bulk of muscle has turned into fat, but the truth is that the body became fatter due to eating more than previously needed.

Be it protein or carbohydrates, both turns into fat when not used. Cutting back on training requires you to cut back on food consumption as well.

Food eaten after 8 at night will turn into body fat

image source



Not entirely true. For people who workout during the later part of a day, it is important to eat accordingly. Whenever there is a need for the body to repair and rebuild, fuel is needed and the body most actively repairs during during sleep. However, it is more important to eat healthier foods during the later part of a day like lean meat, unsaturated fats, vegetables and fruits to avoid the risk of unwanted fat deposits. Give the body at least 2 hours to digest the food before going to bed.

Six pack abs equal six hundred sit ups and crunches daily

image source



Everyone has six pack abs. Abdominal exercises do not lead to clearly visible six pack abs but fat reduction does. The first place that fat goes to in the body, is the last place fat comes off. Tummy for men and hips, butt, thighs for women. Spot reduction of fat has never and will never work. Here are some of the lesser known facts about losing weight that people ought to know about.

A six pack abs is a definite want for any man working out for it is a social muscle. Ab exercises will definitely strengthen and tone the abs but does not rid the fat. A better use of time would be to spend it on interval cardio sessions and making sure that proper food is fed to the body.

I actually have a personal digital body fat analyzer that I use from time to time that gives me a rough idea of my body’s current state. Accuracy may not be as good as a DXA but it’s good enough for me. You can easily get one at less than $US 10 from online auction sites like ebay.

Stretching and warm up isn’t necessary

image source



I hit the gym everyday. And everyday I’ll take up 10 minutes to stretch and warm up my body from head to toe. It is necessary to avoid sprains and injuries. Even after a good day’s workout, I stretch. It greatly reduces the severity of DOMS, delayed onset muscle soreness, which will be pretty much appreciated the morning after. Here are 20 more solid reasons why warm up and stretching is important.

Supplements will boost muscle growth and strength in no time

image source



There are only 2 ways to make the most gains in mass and might.

• A good training program.
• A well planned out diet.

Time and energy should be focused on the 2 methods mentioned above rather than on supplements that claim to be able to bring out the Arnold in you. Some supplements may have serious and irreversible side effects if taken wrongly. For example, steroids taken wrongly may lead to a loss of appetite, constipation, intestinal irritation, vomiting, nose bleeding, headaches, increased aggression and even liver cancer. It’s way better to attain the results we want naturally. Think safe, think long term. Our body’s health should not be taken lightly.

Weight training will make women look beefy

image source



To look beefy, you’d need testosterone. Lots of it. Hundreds and hundreds of nanograms per deciliter of blood. The average testosterone levels for a human being are :

• Male : 300-1,000 ng/dl
• Female : 20-80 ng/dl

Women just do not have the testosterone levels necessary to look like The Rock in Scorpion King. As a matter of fact, weight training is the fastest and easiest way for women to look leaner, sculpted and toned. Light to moderate weights and many repetitions are the most effective for toning and strengthening and making you look like Megan Fox in Transformers.

Vegetarians will not make it in bodybuilding

image source



It’s so wrong. There is Bill Pearl who won Mr Universe twice, first in 1953 kicking Sean Connery’s ass (6th), and in 1971 before retiring. 1951 Mr America, Roy Hilligenn is another perfect example who still looks young as hell at 77 years old. You can see more of today’s vegetarian bodybuilders at veganbodybuilding.com.

Vegetarians get their protein from nuts, seeds, cereals and legumes. B12 vitamin and iodin are 2 other essential nutrients available through seaweed.

Your body weakens with age

image source



It’s all in the mind. Think old and you’ll look old and act old. The fact is, body building doesn’t only improve your physique and rejuvenates your spirit, but also gives you a healthy perspective on people and the world around. Some of the older bodybuilders include :

• John Pasco, born 1928
• Bill Pearl, born 1930
• Steve Holt, born 1954

With regular exercise, weight training and a low-fat diet, you’ll gain increased energy levels, leaner body mass and an optimum body fat percentage. With the big 90 around the corner, people still do experience renewed strength, increased mobility, stronger bones and greater flexibility by exercising.

The longer time I spend at the gym, the fitter I become

image source



For me, it’s no longer than 60 minutes 3 times a week. The focus here is on efficiency and effectiveness like this super cool 15 minutes workout that works every muscle in your body. An average bodybuilder does not spend more than 1 hour working out. People who just don’t have the time to workout that much will lose interest and motivation to exercise, if the myth were true. The point is, any exercise, at all, done correctly is better than none.

If I don’t feel pain in the morning, I didn’t work out hard enough

image source



When we lift weights, our muscle fibers will tear a little. Muscle soreness is expected, but normally heals within a week. Anything more than a week is an indication of over working out. Committing to a fitness program will eventually lead the muscle into getting used to it. Changing a fitness program regularly will ensure that all muscles are worked on and experiencing growth.

However, what happens in the gym is only meant to PROMOTE muscle growth. The REAL process begins only when a person is RECOVERING. Pain should not be used as a measurement of a workout session’s effectiveness. Some soreness, yes, but not pain. Always remember to stretch before and after. Get enough rest and work on different muscle groups on different days. Rest a day if the muscles are still sore.

• shoulders
• upper back
• arms
• chest
• abs & lower back
• legs

Avoid drinking water when your body is over heated

image source



An average human body’s water content is 60% for men and 55% for women. In my body, 86 out of 143 pounds is water. If the body’s water content drops 5%, it’s already considered dehydration. An hour of vigorous exercise is enough to drain a quart (~1 liter). Drinking before, during and after is pretty important.

During exercise, muscles generate heat that will cause a rise in body temperature. This heat is doused by water when it is carried in the bloodstream and pushed to the surface as bullets of sweat. It continues to drain water from the body until it is replenished. Thirst is already a sign of dehydration. Drink a cup every 15 minutes. Keeps the muscles oiled and the body productive.

There is no need for doctors if I don’t plan on biting off more than I can chew

image source



If you have never done any resistance training before in your life and you’re above 40, it’s best to consult your doc. Go for a physical exam that examines the temperature, blood pressure, pulse and respiratory rate. Things that concern your cardiovascular fitness, blood cholesterol levels and medical history should also be taken into account. Ask doc about the best exercise given your medical profile.

The prime time for exercising and working out is in the mornings

image source



Correction. The best time to exercise is the time that works with the individual’s body clock and fits their busy days. People working out in the morning are more likely to stick to their fitness plans as they are able to get it in before the various demands of life compete for their time.

Many, many people believe that the best way to lose fat is to start pushing your body right after waking up in the mornings, on an empty stomach. I say no. Exercise is meant for toning the muscle and burning fat. Inability to draw energy from the main source will only force the body to go to other sources of energy, which are your muscles and fat. More muscles are used up as fuel as their composition is much simpler compared to fat.

It is okay to cover a week’s worth of workout during the weekend

image source



It’s also much better spreading a workout all over the week instead of pounding the body during weekends. A weekend warrior will lose out on other health benefits. Blood pressure and glucose levels are temporarily lowered during each exercise, which are beneficial in the long run. Exercising regularly also keeps a person’s appetite consistent.

]]> http://odyb.net/fitness/myths-about-fitness-exercises-workouts/feed/ 28 http://odyb.net/nutrients/9-benefits-of-creatine-you-should-take-a-look-at/ http://odyb.net/nutrients/9-benefits-of-creatine-you-should-take-a-look-at/#comments Mon, 23 Jul 2007 02:28:26 +0000 Chris http://odyb.net/nutrients/9-benefits-of-creatine-you-should-take-a-look-at/ Creatine is a natural substance found a lot in pork, beef, tuna and salmon. It is also produced in the liver and kidneys. Creatine’s main job is to help supply energy to muscle and nerve cells. Though it is mostly taken as a supplement by body builders, creatine has been found to also benefite people who don’t pump iron. Although creatine has had some occasional negative press, it is overall considered extremely safe.

Lowering Cholestrol Levels

In 1996, a research on men with high cholesterol, above 200mg / deciliter of blood, lowered their levels when they took creatine. The most dangerous type of cholesterol, very low density cholesterol, reduced more than 20%. Triglycerides obtained similar results. Total cholesterol reduction was around the region of 5%.

Accelerate immobilization recovery

Researchers found out that creatine plays an important role in muscle immobilization recovery. What happened was the researchers put volunteers’ right legs in casts for about 2 weeks before removing it. Right after it came off, the volunteers were asked to lift weights to try to regain strength. Volunteers who consumed creatine recovered faster than those who didn’t. The researchers found out that creatine increased GLUT-4 (the protein type that allows the muscle to use energy) levels of volunteers who used creatine.

Protects the heart muscle

A study made back in 1993 found that creatine helped protect the heart muscle from damage. Later on, creatine was also found to have helped after surgery patients exercise more enthusiastically.

Builds muscle mass rapidly

50% of guys quit their exercise programs in the first 6 months. The reason lies in not seeing enough results. Creatine will make a difference in beginners. It will make them feel stronger, grow faster and improve their endurance levels within weeks.

Improves strength in patients with neuromuscular and neurodegenerative diseases

Studies carried out at McMaster University of Canada concluded that creatine enchances the strength and body composition in patients with muscular dystrophy. ALS and Huntington’s are examples of neurodegenerative diseases that also benefits from creatine. It delays the progression of their crippling conditions.

Supplement for vegetarians

If you’re a vegetarian, you’ll certainly have the least creatine levels when compared to meat eaters. So creatine is recommended. And when a body building vegetarian takes creatine, it is found that he / she will advance further in strength and size when compared to a body building meat eater. Most common creatine supplements are made out of 100% non animal sources.

Power for interval training

It increases aerobic capacity which benefits preparation for events like a marathon. Creatine loading before carbo loading gives a better effect.

Better performance in the heat

Researchers found that body temperature of placebo given athletes who cycled 1 hour in 98 °F weather rose rose 6.5° more than creatine given ones. The creatine group did better in the heat. Creatine not only regulates the body temperature, it also protects during strenuous exercise in extreme conditions. Lower cases of injuries, cramping, gastrointestinal upset and fatigue have been reported in football players, baseball players and soccer players who took creatine.

Best buddy for high intensity activities

Whether if it’s the need to hit or kick a ball hard, run at high momentums, the strength and power to saw planks of wood or simply for the fun of working out, creatine is the supplement to take. It’s applicable to anyone who enjoys exercising.

]]> http://odyb.net/nutrients/9-benefits-of-creatine-you-should-take-a-look-at/feed/ 0 http://odyb.net/fitness/muscle-man/ http://odyb.net/fitness/muscle-man/#comments Thu, 28 Jun 2007 13:22:42 +0000 Chris http://odyb.net/fitness/muscle-man/ This video explains why getting distracted with videotaping yourself carrying barbells is pretty risky.
]]> http://odyb.net/fitness/muscle-man/feed/ 0 http://odyb.net/fitness/fat-storage-in-men-and-women/ http://odyb.net/fitness/fat-storage-in-men-and-women/#comments Tue, 19 Jun 2007 02:21:43 +0000 Chris http://odyb.net/fitness/fat-storage-in-men-and-women/

Men and women are different. Why? Cause men are more muscular than women. Muscles require more calories to maintain and it is important NOT to go hungry. Losing weight through dieting alone without adding exercise depletes your muscle tissue stores. The faster you lose weight through dieting alone, the more muscle tissue you lose. Exercise prevents muscle tissue loss and adds muscle!

image source



Men have bigger frames. Yes, it’s true. However, that doesn’t meant that men can ‘carry their weight’. Though it is common for society to find overweight men more acceptable than overweight women, it is certainly less healthier. The reason lies behind the location of body fat stored. Body fat distributed around the waist and abdomen is pretty dangerous to your health.

image source



Somehow or rather, fat tends to store itself around men’s abdomen more than anywhere else in the body. For years, BMI has been the formula used to assess a person’s heart attack risk. However, a global study of 27, 000 people who had their waist girth divided by hip circumference had their heart attack risk predicted more accurately than BMI calculations. This calculation is called the Waist to Hip Ratio (WHR).

image source



Women who are overweight are thought to look like pear, indicating excess fat around the hips, thighs and buttocks. Women also tend to store fat closer to the surface of their skin (subcutaneous fat) than men do, increasing their tendency to form cellulite.

image source



Cellulite is an accumulation of fat, fluid and toxins trapped into a hardened network of elastin and collagen fibres in the deeper levels of your skin. It will make your skin look like orange peel. Try squeezing some of the skin on upper thigh and if it looks lumpy, you have it. The skin might also look whiter and feel colder than the rest of the body. Of course men can also store fat around the areas of the lower body and that women can have it around their bellies too. So the best thing to do is to stay healthy.

image source



Pick some of these 24 easy and effortless weight loss habits. Know all the facts, even the little known ones about losing weight.

]]> http://odyb.net/fitness/fat-storage-in-men-and-women/feed/ 5 http://odyb.net/fitness/24-easy-and-effortless-weight-loss-habits/ http://odyb.net/fitness/24-easy-and-effortless-weight-loss-habits/#comments Wed, 13 Jun 2007 04:00:41 +0000 Chris http://odyb.net/fitness/24-easy-and-effortless-weight-loss-habits/

Burn more calories than you consume. That’s it. It is predicted that by 2008, more than 7 out of 10 Americans are gonna be overweight. Is that scary or is that scary? If you are a gym instructor, you get to exercise everyday. If not, you’re just like everybody else. I for one, exercise only on alternate days. There are also people who don’t exercise at all. However, everyone eats everyday. It’s just a matter of how much calories we put into our body. Below are 24 super easy ways that you and I can follow to reduce calorie intake.

1. Spread only jam / peanut butter on the bread. Use the leftover butter to cook your meals instead. If you eat bread everyday for breakfast like I do, this will help a LOT.

   image source

   

   35 kcal = 1 teaspoon of butter

   35 kcal less consumed

2. Boil the eggs instead of frying. Add 5 drops of soy sauce, 2 shakes of pepper and stir the egg contents in a small bowl. It tastes yummylicious.

   image source

   

   235 kcal = 2 fried eggs
   170 kcal = 2 boiled eggs

   65 kcal less consumed

3. Drink soy milk instead of fresh whole milk. Fat free/skim milk will also do but it’s pricier than soy milk.

   image source

   

   150 kcal = 1 cup of fresh whole milk
   85 kcal = 1 cup of fat free milk
   90 kcal = 1 cup of soy milk

   60 kcal less consumed

4. Switch to bran flakes instead of Cheerios

   image source

   

   110 kcal = 3/4 cups of Cheerios
   90 kcal = 3/4 cups Kellogg’s bran flakes

   20 kcal less consumed

5. Save a portion of the candy bar for next time. For example, break the chocolate bar into half. Eat with either an apple, banana or orange. These 3 are commonly available high fiber food. The fiber will make you feel full, which in turn stops your appetite. Drink 2 glasses of water.

   image source

   

   226 kcal = 1 bar (15 o.z.) of Chocolate
   60 kcal ~ apple, banana, orange

   53 kcal less consumed

6. Drink light beer instead of regular beer. Some examples of light beer :

   image source

   

   • Amstel Light
   • Blatz Light
   • Bud Light
   • Busch Light
   • Carlsberg Light
   • Coors Light
   • Heidelberg Light
   • Keystone Light
   • Michelob Light
   • Miller Lite
   • Milwaukee’s Best Light
   • Molson Light
   • Old Milwaukee Light
   • Old Style Light
   • Olympia Gold Light
   • Pabst Light

   145 kcal = 12 fl oz of regular beer
   105 kcal = 12 fl oz of light beer

   40 kcal less consumed

7. Eat Healthy Choice’s Jumbo instead of regular chicken frankfurters.

   image source

   

   115 kcal = 1 chicken frank (45g)
   70 kcal = 1 Healthy Choice Jumbo frank

   45 kcal less consumed

8. Have Saltine crackers instead of chocolate chip cookies

   image source

   

   96 kcal = 2 chocolate chip cookies
   8 kcal = Saltine crackers

   88 kcal less consumed

9. Eat only lean steaks about the size of a man’s wallet instead of the normal 8 o.z. Share the rest.

   image source

   

   610 kcal = 8 oz of lean & fat sirloin steak
   170 kcal = 3 oz of lean sirloin steak

   440 kcal less consumed

10. Switch to air popped popcorn instead of caramel coated ones. Indulge yourself with 3 cups.

    image source

    

    152 kcal = 1 cup of caramel coated
    93 kcal = 3 cups of air popped

    59 kcal less consumed

11. Start eating fat free plain yogurt instead of low fat fruit flavored ones.

    image source

    

    230 kcal = 1 cup of low fat, fruit flavoured yogurt
    110 kcal = 1 cup of 0% fat, plain yogurt

    120 kcal less consumed

12. Roasted is much better than fried. Imagine sinking your teeth into your favourite chicken part with less worry.

    image source

    

    307 calories = 1 cup of fried chicken
    266 calories = 1 cup of roast chicken

    41 kcal less consumed

13. Cola diet was invented for you.

    image source

    

    80 kcal = Cola
    4 kcal = Diet Cola

    76 kcal less consumed

14. When the craving for of vanilla fudge ice cream rises, satisfy it with the similar taste of regular vanilla ice cream instead. Or if you have any other sinful cravings, you should check this out.

    image source

    

    290 kcal = 1/2 cup of vanilla fudge ice cream
    132 kcal = 1/2 cup of vanilla ice cream

    158 kcal less consumed

15. Home cooked food is always best. Eat oven baked potato chips instead of normal potato chips.

    image source

    

    1210 kcal = 6 oz of regular chips
    147 kcal = 6 oz of oven baked chips. Here’s the recipe. =)

    1063 kcal less consumed

16. When eating burgers, eat it with onion rings instead of fries.

    image source

    

    360 kcal = large fries
    175 kcal = 8 onion rings

    185 kcal less consumed

17. Buy cheese pizza instead of meat & vegetable pizza.

    image source

    

    1,215 kcal = 12″ meat & vegetable pizza
    875 kcal = 12″ cheese pizza

    340 kcal less consumed

18. Instead of tomato ketchup, dip your chips into barbecue sauce.

    image source

    

    40 kcal = 2 tbsp tomato ketchup
    15 kcal = 2 tbsp barbecue sauce

    25 kcal less consumed

19. Replace pancake toppings of maple syrup with strawberry syrup.

    image source

    

    205 kcal = 2 tbsp maple syrup
    100 kcal = 2 tbsp strawberry syrup

    105 kcal less consumed

20. At buffet meals, appetize on breadsticks instead of garlic bread.

    image source

    

    240 kcal = 2 slices of garlic bread
    40 kcal = 2 slices of bread stick

    200 kcal less consumed

21. Start eating wild rice instead of long grained white rice.

    image source

    

    205 kcal = 1 cup of cooked long grain white rice
    150 kcal = 1 cup of cooked wild rice

    55 kcal less consumed

22. Rather than drink a strawberry milkshake, make a smoothie of 2/3 cup of low-fat milk, 1/2 cup of strawberries and 1/2 a banana.

    image source

    

    319 kcal = strawberry milkshake
    150 kcal = strawberry smoothie

    169 kcal less consumed

23. Eat a turkey sandwich instead of a chicken sandwich.

    image source

    

    440 kcal = chicken breast sandwich
    215 kcal = turkey breast deli sandwich

    225 kcal less consumed

24. Choose tuna packed in water instead of tuna packed in oil.

    image source

    

    158 kcal = 3 oz tuna canned in oil
    98 kcal = 3 oz tuna canned in water

    60 kcal less consumed

]]> http://odyb.net/fitness/24-easy-and-effortless-weight-loss-habits/feed/ 8 http://odyb.net/fitness/little-known-importance-of-rests-and-workouts/ http://odyb.net/fitness/little-known-importance-of-rests-and-workouts/#comments Wed, 23 May 2007 03:38:50 +0000 Chris http://odyb.net/fitness/little-known-importance-of-rests-and-workouts/

More training does not equal more muscle growth. Know that weight training ONLY stimulates muscle growth which takes very little time. After that, the muscle needs to be repaired and new muscle needs to be built, which only happens when you are resting. So muscles are not built in the gym, but only when resting. Imagine if the body didn’t have any resting time. It wouldn’t have the chance to build muscle at all.

Thinner people like me (5ft 7 at 63kg) are always motivated to train and train and train. However, I have to consider the difficulty of gaining weight. Naturally thin people require more rests and less training. Which is why I train 1 day and rest every other day throughout the week.

Most training systems allocate about 7 days worth of rest from weight training for a particular muscle group in order to allow for recovery and adaptation of increased size and strength. There are essentially 3 recovery-specific results that can occur after training:

1. Recovery is not fully realized between sessions and no progress is made at best and the worse that could happen is regression of the skeletal muscles.
2. Recovery occurs, but only to return the musculature back to the same state it was in prior to the training session.
3. Supercompensation occurs with thickening of muscle fibers as one result.

Ideally, the skeletal muscle system will supercompensate via several mechanisms the most important of which (to the bodybuilder) is thickening of muscle fibers. The increased overall size of the muscle of body builders as well as athletes contributes a lot to an increased ability to produce force.

You will find it necessary to scale-back your training efforts from time to time. This can be accomplished by reducing the loads used dramatically by as much as 50% and performing the same number of sets with 10-20 repetitions. With each subsequent session increase the load and reduce the rep count until you have once again reached your previous bests and then resume your normal training. This will allow the joints and connective tissues a much needed rest and keep the musculature from atrophying as it would with a prolonged complete break from training. This is a form of active rest.

The best natural supplement to help recovery is eggs. Eggs have all the 9 amino acids that make up a complete protein. Egg white contains 0% fat and people like me usually throw away the egg yolk and eat only the egg white. The average amount of protein in an egg white is 3.6g which is about 7.2% of our daily recommended protein intake. Protein is one of the cornerstones of bodybuilding nutrition and is the number one constituent of muscle. A sufficient intake of protein is required to facilitate not only optimal health but also optimal recovery from intense weight training sessions. Egg white is one of the only types of food that offers fat-free protein supplementation of the highest quality.

Muscle Building For Skinnies
Rules for thin people

]]> http://odyb.net/fitness/little-known-importance-of-rests-and-workouts/feed/ 0