The Shocking Truth about Cardiovascular Exercises

exercise

Photo credit: Caroline Schiff Photography (flickr.com)

No matter how we try to avoid it, cardiovascular exercises are important routines that should always be included in our work out routines. These exercises should always are included in our fitness plans.

Cardiovascular exercises are exercise routines that usually get the heart pumping and working extra. Cardio exercises promote the blood flow in the body. Cardiovascular exercises are believed to burn off extra calories in our body, the more you burn, the leaner your body gets and the more muscles you develop.

Fat loss in not the only thing that we can benefit from cardio exercises – there is more to it. Listed below are a few of them.

A Healthier Health

We often forget that our heart is a muscle. The more you work it out, the stronger it gets. The less you pay attention on it, the weaker it will get in time. A weak heart will definitely bring a lot of complications and problems in the future.

In doing cardio exercises, be sure to start with the basic and improve gradually trough time. Avoid pushing yourself too much because this is not good for you heart. Start from the basic exercises and gradually introduce energy consuming ones as you improve.

Include bodybuilding supplements in your diet. Muscle pharm assault supplements are very advisable pre-workout supplements that will help you in achieving your fitness goals.

Fires up Metabolism

We burn a lot of calories when we do cardio exercises. Calories are unused energy in the body which is in the form of fats. The faster and frequently we burn fats in the body, the better our metabolism will be. The more intense your exercises are the more intense and fired-up your metabolic rate will be. With these, weight loss and building muscle is pretty much enhanced.

Improved Hormonal Profile

Doing cardio exercises is like drinking the happy pill. You feel better and more confident about yourself. You also tend to walk away from the symptoms of depression and stress. People who regularly do cardiovascular exercises tend to have a more positive outlook in life compared to those who do not frequently do it.

Improved Recovery Ability

Cardiovascular exercises that are lower in intensity help you recover faster. Doing the treadmill or a few minutes in the stationary bike will help you fasten your body’s capability to repair itself after a rigorous work out activity. It also reduces the delayed onset of muscles soreness in the body. Fresh oxygen is also being transferred in the body making the recovery process even faster.

Cardiovascular exercises are not just regular going to exercise to lose fats and to build a stronger heart. There is more to cardio exercises than you could ever imagine.

Resource Link:

Workout Supplements: Important of Pre and Post Workout Food (healthmeup.com)

Working Out the Right Way – Tips for the Ladies (healthierpost.com)

Misconceptions About The Healthier Lifestyle

3Photo Credit: Malingering (flickr.com)

With all the really tasty junk food we have today, it’s difficult to go for a healthier lifestyle. It’s made even more difficult due to the fact that we’re all extremely busy. There’s no more time to go to the gym as some of us work after hours. After a stressful day, we simply just want to crash on our soft beds. And if working out and watching what you eat is hard enough for some, add to that the science behind each type of exercise. Targeting the abs, for one, has a lot of science behind it for the best results.

For the uninitiated, there are a lot of misconceptions. Perhaps one of the most common ones is that dieting means eating less. While this is true to some extent, it doesn’t mean you have to eat so little portions that makes your meals look like you’re in a gourmet restaurant. Dieting is a matter of regulating your carb intake, and getting more nutrients from your vegetables. If you really think about it, vegans have it nice. They can eat as much as they want and they’re still healthy.

Another popular misconception is that the more workouts you do, the better. It’s both true and false. It is true in a sense that more repetitions in your exercises can do wonders. It’s false in a sense that doing too much of a good thing becomes a bad thing. By doing your workouts, you’re tearing your muscles. By overdoing your workouts, you’re not allowing them to heal up and this puts you at risk for a more permanent damage.

It’s the same with supplements. Protein powders give supplementary protein to help muscle recovery and development, but drinking them too liberally without regard for when to take them will make you big, but not fit.

It’s important that you understand that these supplements won’t work at all without the exercise. Taking from the protein powder example, you have to do your workout to shape your muscles. Protein powder is like clay and exercise is the molding process. To make the most of it, you have to mold your muscles through exercise.

This brings us to the supplements misconception: that they’re necessary. You can get in shape without them. Supplements merely provide a boost to your repetitions. You can always do workouts without doing any creatine bodybuilding and still get the same result. It will take longer, but it’s going to be worth it.
Related Links:

6 Ways to Shrink Your Belly (And 5 Don’t Include Exercise!) (huffingtonpost.com)

5 ways to flatten your belly (no crunches needed) (edition.cnn.com)

Possible Reasons You Still Don’t Have a Six-Pack

2Photo Credit: Melanie M (flickr.com)

Keeping yourself physically fit has a lot of accompanying benefits. For one, you get to be healthier, as you can’t really get fit without a healthy lifestyle. By being healthy, you become less prone to physical ailments. Being overweight or underweight can lead to infertility, for instance. At any rate, you may notice that when staying fit, it takes a lot longer to develop a flatter belly than with any other part of your body.

There are a lot of reasons for this. For one, the abs are one of the most difficult muscles to target. Each body part, whether the legs or arms or abs, often come with two or three exercises at the minimum to target them. The exercises involving the abs, however, aren’t complemented with our more mundane activities. For instance, lifting weights in the gym can be complemented by carrying heavy groceries. Leg exercises in the gym are complemented by taking the stairs at work. With abs, there isn’t a lot of methods outside the gym.

If you take supplements, know that while they may help you burn extra calories and develop your muscles faster, they don’t burn calories by themselves. Also, most supplements give you energy and muscle development and repair anyway. They usually don’t work on abs.

You may also want to know how the supplements you use work. For instance, creatine supplements give you a lot of water weight for extra strength and more reps at the gym. While it may help you develop your biceps and do more sit-ups, they may also make your belly look a lot bigger due to water weight.

Another possible reason for your abs to not quite look the way you want it to is because you have unrealistic expectations. You may see abs from TV or movies, but yours will never look like that. This isn’t to say you’ll never have a six-pack. Your abs will have their own look once they start to surface. And if you think not everyone has abs, think again. Everybody does. They’re just hidden beneath layers of belly fat, which, again, are extremely hard and time-consuming to get rid of.

Finally, you may be doing a lot of crunches and sit-ups and other really good ab workouts, but they won’t really do any good if you’re not following proper diet and nutrition. Remember, abs are hidden beneath fat layers in the stomach. Unless they are gone, your abs won’t really show. So only by combining exercise and dieting will help you get a six-pack. Don’t worry, though, it really takes a long time to develop the abs so just keep at it so you’ll need to be determined.

Related Links:

Lose Belly Fat: 10 Best Exercises For 6-Pack Abs (huffingtonpost.com.ca)

6 fitness myths, busted (and 3 surprising facts) (edition.cnn.com)

Misconceptions About the Elusive Six-Pack

1Photo Credit: DaddyStarsky (flickr.com)

 

Within a few months of hard work and dedication, you can get the body build that you want. You may notice, however, that while your arms, chest, and legs are in good physical shape, you lack the six-pack you wanted despite your abs being flat and firm. You start to wonder what you did wrong, and become oblivious to the benefits of your strong abdominal muscles. Instead, you start to focus on aesthetics and change your workout routine in pursuit of that elusive six-pack.

Everyone wants a flat tummy, but it’s not enough for some people apparently. They  start incorporating a ton of crunches and sit-ups in all forms and varieties, not knowing that if they simply continue doing what they’re doing, they will eventually have the six-pack they so desire. This is one of the most common misconceptions of the six-pack: that it’s easy to get them. The reality is that the six-pack is the one of the last muscles to develop when you regularly work out.

Another misconception is the fact that crunches and sit-ups alone can help develop the six-pack. This isn’t entirely true. While crunches and sit-ups help, you will never have a six-pack if you do not continue your current nutrition plan and diet. Six-packs appear only when the fat has been drained out of your belly, and a good combination of diet and abdominal exercises will yield the fastest result. If you are building mass and taking creatine, your six-pack development may come even later as you will be filled with water weight.

Finally, there’s a misconception that doing a bunch of sit-ups and crunches everyday can get people a six-pack quicker. In reality, doing too much of it can be counterproductive. There’s a reason that gym-goers have rest days. When you work out, your muscles get pulled and torn. This is no different with abdominal workouts. Doing too much and not allowing your abdominal muscles to recover risks serious damage.

The best way to go about getting a six-pack is a healthy diet and nutrition, regular trips to the gym for exercise, and sufficient rest. If you’re taking supplements, you can go for those that not only help you build muscle but fat burners as well. For instance, if you’re taking creatine, you can take a look at the different forms of creatine and see which ones you can benefit most from considering your current exercise regimen.

Related Links:

The Big Fat Six-Pack Myth (huffingtonpost.com.uk)

There’s more to fab abs than just exercise (edition.cnn.com)

Weight and Fertility: Are They Connected?

Bonn, Fitnessstudio

Photo credit:   BArchBot (commons.wikimedia.org)

Being a parent and having babies is one of the most wonderful feelings in the world. Feeling the warmth of a new life you have brought into this world in your arms brings an unexplainable joy in our hearts. Seeing this bundle of joy grows and enjoys life with you; his parents are just a wonderful journey every parent would love to experience.

Unfortunately, not all couples are given the opportunity to have children. Some are just too busy with their work and profession making them pre-occupied with other things instead of building their family. Some couples on the other hand face health problems or risks that deprive them from getting children. Being overweight or underweight is one of the common reasons why some couples are incapable of conceiving a child.

Weight and Fertility

Is there a connection between weight and the fertility in both men and women? It definitely has. Men who are overweight experience infertility while women, whether underweight or overweight experience infertility as well. The additional weight or the lack of it causes the reproductive organs to function below or above what is normal. Weight really has a big impact in fertility.

Women are the most affected when it comes to weight and fertility issues combined. The increase or decrease in weight often affects the menstrual period. Irregularities in the menstrual cycle can really lead to infertility problems. The production of estrogen in the bodies of women is also affected by the extra fats in the body. Hormonal imbalance can also be attributed to changes in weight.

Men, on the other hand, produce low sperm counts when they have a lot of excess weight. The excess fats around their reproductive organs causing the temperature around this area increase. As the temperature increase, the quality of the sperm cells produced is lowered and some are even killed in the process. There are more related information about weight and fertility available online and in health journals.

Losing weight is really necessary and keeping the body healthy is a must before planning to have children. Here are some simple tips a couple can follow.

1. Get professional help

Ask for a professional advice from your doctor. Talk about your plans on having a baby and let him advice you on how you can safely lose weight with conceiving a baby in mind. You can also ask him about supplements that can help you achieve your ideal weight like d-fine8, protein whey, creatine and other available dietary supplements in the market.

2. Schedule working out together.

Having a “buddy”, whom you can get moral support from while working out will make your weight loss journey a fun activity. Since the both of you are working towards common goals, you will push each other to do more and really excel effort to achieve your goals.

3. Keep each other motivated.

Losing weight most of the time can be frustrating. Tell your partner about your worries and struggles during this period. Talk about the things both of you can achieve if you manage to surpass the challenges that you would be facing during the shaping up chapters in your life. Always support each other’s back.

4.  Have time for relaxation.

Do not pressure yourselves too much. Enjoy and relax from time to time. Stress is also one of the big factors that could affect your fertility so you should also try to stay away from it.

5. Plan ahead and monitor your progress.

To become really successful with your plans in losing weight, device a plan both of you can follow. Create a healthy new menu for your household, include work-out sessions in your daily schedule and try to get into a new sport. Having a plan and following this plan will also help you measure your progress.

Resource Link:

The Connection between Fertility and Weight (infertility.about.com)

Fertility and Weight Loss (doctoroz.com)

Feeling Wimpy? Build Muscles

Image

Photo Credit: Slovakmuscleman (commons.wikimedia.org)

As a teenager, I never really experienced being part of the popular group. I was sickly, loved staying home and did not really enjoy being with people. Some people even saw me as a wimp. It was not a big deal for me but things had to change when I went to college. I have to get a job and study at the same time. Unfortunately my body did not look like I could manage to work and study at the same time.

Feelings towards the opposite sex have also started to occupy my life. I know that with true love, someone who would like me for who I am and not for what I look like. But as my first two semesters in college passed, I know I could not fool myself anymore. I had to do something to improve the way that I look, feel and probably see life.

Improving one’s self is a decision that comes into your life. It is not affected by what people say or may think of. When you start to feel the need to change and improve, you will, no ifs and buts, you just simply do. There is no turning back.

Starting is the most difficult part in changing, but once you have managed to take the leap, you find yourself having the trouble of stopping. In my case, it was easy for me to start I had friends that supported me and helped me in my journey towards change.

Being healthy and looking better physically is the first thing I had in mind. Being a geek myself, it was very easy for me to check on the latest innovations and medical help I can get to achieve the built that I want to have. I immediately bought protein powder online to include the supplement in my diet. Within two months, I saw the changes. My muscles started to get bigger, my weight started to improve and the most important thing is that I felt better about myself. I still go over Nutrition Warehouse’s website to read information and see testimonials of people who are experiencing the same thing like I do. Now I can say that I feel better towards myself and I have already started meeting friends.

The wimp in me is still there, I still sometimes feel inferior over the people that I meet at school and at work, but my confidence is slowly getting up there, and one day, I see myself as a happy, confident and a real man.

Resource Links:

How to Build Muscle Mass for Hard Gainers (buildingmuscle.org)

How to Build Muscle – The Ultimate Guide to Building Muscle (acaloriecounter.com)

Pre-workout Habits you Should Follow (ezinearticles.com)

Why You Need to Be Careful When Choosing Fat Burners

Photo Credit: ultimatefatburnerreview.com

 

We’ve all heard it before: you’ll never have to exercise, never have to watch what you’re eating as long as you take this little pill. Unfortunately, there isn’t such a thing as magic pills and you will not magically lose weight just by taking one, not unless you couple it with some hard work and a lot of sweat and determination.

It is also unfortunate that there is no scientific proof that these pills exist. In fact, they are categorized as dietary supplements by the FDA and it also means that nobody has to prove that they work. Studies done on these supplements also show how limited they are as far as effectiveness in helping you lose weight is concerned, despite the fact that they supposedly contain ingredients that can burn fat.

In fact, experts have repeatedly warned against purchasing these fat burners as there were some to be found containing illegal and potentially deadly chemicals like 2,4-Dinitrophenol or DNP which has been linked to a number of deaths in various parts of the world. What is even more worrisome is the fact that there are manufacturers who disguise the fact that their products contain DNP with labels like “100% caffeine,” “burns fat” or “boosts muscle growth.”

This is just one reason why experts warn bodybuilders and non-bodybuilders alike to be vigilant about purchasing their fat burners. Purchasing the wrong kind can lead to health complications like fever, dehydration, nausea, vomiting, restlessness, flushed skin, sweating, dizziness, headaches and irregular heartbeats depending on how long you’ve been taking them.

Fat burners are usually a combination of herb-derived stimulants, essential fatty acids, chromium picolinate, pyruvate and/or hydroxycitric acid. Herb-derived stimulants will usually contain caffeine and ephedrine and stacked together in one weight loss product to supposedly help you increase your energy and increase your metabolism.

Essential fatty acids on the other hand, combined with flax seed oil and garlic are supposed to increase muscle mass and burn fat and have actually shown some significant results in controlling fat and weight gain, as well as taking care of the adverse effects that people experience when they are on a diet. Chromium picolinate and pyruvate have not so far shown any promising results but hydroxycitric acid or HCA supposedly stimulates the breakdown of fat, but again, no real results have been produced despite repeated testing so far.

Which is why, when you choose your fat burners, make sure you don’t choose based on hype or because it was recommended by friends. Fat burners need to be able to address your specific weight loss issue in order for them to really work for you but at the same time you also need to do thorough research on fat burner information, like the ingredients they contain and their safety as well.

And lastly, fat burners can be quite expensive, costing as much as $50 to several hundred dollars a pop. You don’t want to be spending your hard-earned cash on something that won’t really work for you and will only delay you from achieving your fitness goals. Never believe as well that taking only fat burners is fine because nothing beats taking them along with a good exercise regimen and eating a balanced, low-fat diet high in complex carbohydrates.

 

You might also like:

Fat Burner Buyer’s Guide Q&A (mensfitness.com)

The Top 10 Weight Loss Supplements  (huffingtonpost.com)