Weight workouts at home part 2

Now that you have decided that you are going to start doing weights and doing them at home I am sure that you are starting to think of all of your options and when and how and how oftern. Well I can answer those for you.

The best way to get started lifting weights is to setup a schedule. For most people starting to lift weights the best time to start lifting is Monday, Wednesday and Friday evenings or mornings. Mornings have to be the best bet because as we all know the day seems to have it’s own way of breaking up our plans for the evening and consistency in lifting weights is the key.

I find in getting started lifting weights you should do a bit of circuit training. The turbulence training program talks about how to do this but in essence this is what you do. Make sure that you stretch and warm-up and get yourself nice and loose and then do 10 reps of each of the following as one long set.

1. Bench press (for chest)

2. One armed rows (back)

3. Military dumbbell presses (shoulders)

4. Lunges (legs)

5. Curls (biceps)

6. Tricep extensions (triceps)

7. Situps or crunches (abs)

That should take you about 5 to 7 minutes and after that you deserve a bit of a rest. After you have done them all like this once you will be winded but after a 2 or 3 or even 4 minute rest you will be able to go again and do the same thing.

Try to do three sets of this routine. It should not take you more than 20 minutes to half an hour. If you do not know how to do each exercise then go to youtube and find the exercises.

After you have done this I hope that you feel a great sense of accomplishment. Doing weights like this is a great way to get yourself into better shape and after doing this three times a week for a couple of months you are going to feel stronger then you have ever felt in your whole life and your metabolism with be moving faster therefore helping you lose more . Another thing to remember about lifting weights is that any muscle that you gain will force your body to burn a lot more calories just for maintenance so you will have a bit of a double whammy to aid you in your loss.

One last thing. The day after your first few workouts like this your muscles may be sore. If they are very sore then you can take some aspirin to take away the pain but as the day progresses the muscle pain will go away. This is natural but if it is really bad soreness that you are feeling then it is important not to push yourself quite as hard as you did last time.

If this workout causes more then just soreness. There is a chance if you are not warmed up properly that you can pull a muscle. If this is the case I really urge you to go to a doctor and make sure that you are not hurting yourself. Doing weights is about making your self healthier not hurting yourself.

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5 Detox Diet Options

There are at least five detox diet options when it comes to trying to clean out your body. I am going to stay away at this point from the battle between the detoxers and the non-detoxers. There is of course a camp of people that believe that there is no good that comes out of detoxing your body and that it is just a waste of time. I have no view either way but thought i would just offer these fixe options out to you to either try or to give you something to think about in the future

In order of complication to do her are five detox diet options
1. Fasting
2. Monodiet
3. Cleansing diet
4. Colon cleansing programs
5. Systemic detoxification programs

Fasting Detox

Fasting is the first detox diet option and is a good way to rest the digestive system and to help “burn off” surface toxins. Fasts can be done with pure water or fresh juices, prefer¬ably vegetable juices such as carrot, beet, parsley or wheat grass. You can do short fasts up to three days safely, but extended fasts should be supervised by a qualified naturopathic doctor. I have seen several patients harmed by long-term fasting.

Monodiet Detox

Monodiets are a detox diet that involves eating only one food for a period of one to five days. These are usually done with fruit such as grapes, grapefruit or apples. My favourite is the papaya diet because the fruit contains high amounts of natural enzymes, fibre, vitamin C and beta-carotene.

Cleansing detox diet

Cleansing diets are usually high in fruits and vegetables and mayor may not be accompanied by detoxifying herbal supplements. Examples of these diets are the alkaline diet, the mucusless diet, the natural hygiene diet, the Fit for Life diet and the macrobiotic diet.

Various companies offer a variety of cleansing kits, which can be combined with this type of diet to assist the elimination of toxins through the liver, kidneys and colon. The best herbs for liver cleansing are milk thistle, dandelion root, cheli-donium, boldo, curcumin, artichoke and black radish. Foods that help support liver detoxifica¬tion are cruciferous (cabbage family) vegetables, flax, sesame, sunflower and safflower oils, garlic and onions, raw nuts and seeds and, of course, all fruits and vegetables.

Colon cleansing detox programs

Colon cleansing programs are a popular way to begin a detoxification program. These include colonies, colema boards, wheat grass or coffee enemas and a variety of psyllium and bentonite clay cleansing formulas. While it is im-portant to have a clean colon, it is also important to realize that other methods should be included such as saunas and dry skin brushing for the skin, and herbs for the liver and kidneys.

Systemic detox diets

Systemic detox diets are highly specialized detox procedures performed by a naturopathic physician or other health practitioner. Using a variety of laboratory diagnostic tools including biological terrain analysis, live blood analysis, hair analysis, comprehensive stool and digestive analysis and specialized blood and urine tests, it is possible to determine the body’s burden of toxins and the specific type of toxin affecting the body. Methods currently employed to perform systemic detoxification include homeopathic drainage remedies, nosodes, ozone therapy, EDTA and DMPS chelation therapy, high dose IV vitamin C and vitamin-mineral drips, peat baths, constitutional hydrotherapy, colonic hydrotherapy with chorophyll implants and hyperthermic infrared sauna therapy.

I have written before about detox diets and the options that you have if you would like to detox your body but I think that if you are serios about this it is best to look for more in depth info before you embark on anything more than a 1 or 3 day detox diet.

The post 5 Detox Diet Options appeared first on Fitness Tips for Life.

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The Power of Vanadium For Muscle Recovery

I just found a great research article on Vanadium. Vanadium is a trace mineral that we all get a little of in our diet.

I used to take Vanadium back in the early 90’s as it was supposed to promote better cell maintenance for training. I have not used it since but have found some more information on Vanadium today.

Vanadium Plays Role In Speeding Recovery From Infections

Several animal studies and a few very small human studies suggest that vanadium may reduce blood sugar levels and improve sensitivity to insulin in people with type 2 diabetes.

Vanadium Supplement On Amazon

In one study of people with type 2 diabetes, vanadium also lowered their total and LDL (“bad”) cholesterol.

However, the dosages used in these studies were far above the tolerable upper intake level (UL), and scientists don’t know whether taking vanadium at those levels is safe — or whether it actually works. Other studies suggest that vanadium has no benefit on blood sugar levels.

Vanadium as Body Building Performance Enhancement

Vanadium is sometimes touted as a sports supplement, but there is no evidence that it works to enhance performance. In fact, one clinical trial examining vanadium use in athletes found no benefit whatsoever.

What the article says is that with some infections such as e. coli and some others that taking Vanadium can reduce the time to recovery.

Besides taking Vanadium with Chromium as a supplement you can also find it in black pepper, mushrooms, shellfish, parsley and dill seed.

Because of the varying amounts in foods due to concentrations present in soil, a food graph is omitted. The richest sources of vanadium are achieved through various oils, including specialized fats, vegetable and olive oils, soy, sunflower, and corn; all have been shown to provide a fair amount of this mineral.

Grains and vegetables also contain moderate amounts of vanadium. Sea foods, with the exception of herring and oysters, contain minute amounts and should not be used as a major food source contributor, for achieving proper daily intakes of Vanadium.

Risks of Vanadium Supplementation

Some researchers have speculated that a vanadium deficiency may contribute to elevated cholesterol levels and faulty blood sugar control manifesting as either diabetes or hypoglycemia. Making things more difficult is the fact that vanadium exists in five different forms, with the most biologically significant being either vanadyl or vanadate.

Vanadium has been suggested to be a factor in manic depression, as increased levels of vanadium are found in hair samples from manic patients, and these values fall towards normal levels with recovery. Vanadium, as the vanadate ion, is a strong inhibitor of the sodium-potassium pump.

You should keep Vanadium supplements down below 500 – 1,000 mcg daily.

The post The Power of Vanadium For Muscle Recovery appeared first on Fitness Tips for Life.

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Questions To Ask To Improve A Healthy Lifestyle

A few days ago I wrote about the small decisions that govern your life and how making those little changes in controlling your decisions can make huge changes in your lifestyle.

Now that you may or may not have had a chance to digest that concept I thought it would be nice to write a follow-up to this and see how we can make changes in our diet and exercise.

First of all there has to be a decision made on a broad basis of how important exercise and diet are to you. Do you already eat pretty well? Do you exercise regularly? Do you have conflicts in your life as to how to fit these things in?

Questions To Ask To Improve A Healthy Lifestyle

OK once you can answer those questions here are some of the little questions that you should ask to make healthy changes. Feel free to add more as you think of them.

Exercise And Lifestyle Questions

• What time do you get up?
• Do you have time to workout in the morning?
• How do you get to work?
• Where is the closest workout facility with showers to your work?
• How long is your lunch?
• What is your schedule in the evening?
• What kind of exercise do you do now?
• What would you like to learn this year as far as exercise goes?
• Are there any interesting sports you want to try?
• If you could only workout for 30 minutes what would you do?
• If you could workout for 2 hours what would you do?

Eating Questions

• How many meals a day do you eat?
• What do you eat for breakfast?
• What time is breakfast compared to when you get up?
• Do you have many meals prepared ahead of time?
• Do you plan all your meals the night before?
• Do you have snacks at work?
• Do you have protein powder and meal replacement bars at work and home?

OK, enough. I hope that these questions help you out in making changes in your eating and exercise to improve to a healthier lifestyle.

The post Questions To Ask To Improve A Healthy Lifestyle appeared first on Fitness Tips for Life.

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The Power of Vanadium For Muscle Recovery

I just found a great research article on Vanadium. Vanadium is a trace mineral that we all get a little of in our diet.

I used to take Vanadium back in the early 90’s as it was supposed to promote better cell maintenance for training. I have not used it since but have found some more information on Vanadium today.

Vanadium Plays Role In Speeding Recovery From Infections

Several animal studies and a few very small human studies suggest that vanadium may reduce blood sugar levels and improve sensitivity to insulin in people with type 2 diabetes.

Vanadium Supplement On Amazon

In one study of people with type 2 diabetes, vanadium also lowered their total and LDL (“bad”) cholesterol.

However, the dosages used in these studies were far above the tolerable upper intake level (UL), and scientists don’t know whether taking vanadium at those levels is safe — or whether it actually works. Other studies suggest that vanadium has no benefit on blood sugar levels.

Vanadium as Body Building Performance Enhancement

Vanadium is sometimes touted as a sports supplement, but there is no evidence that it works to enhance performance. In fact, one clinical trial examining vanadium use in athletes found no benefit whatsoever.

What the article says is that with some infections such as e. coli and some others that taking Vanadium can reduce the time to recovery.

Besides taking Vanadium with Chromium as a supplement you can also find it in black pepper, mushrooms, shellfish, parsley and dill seed.

Because of the varying amounts in foods due to concentrations present in soil, a food graph is omitted. The richest sources of vanadium are achieved through various oils, including specialized fats, vegetable and olive oils, soy, sunflower, and corn; all have been shown to provide a fair amount of this mineral.

Grains and vegetables also contain moderate amounts of vanadium. Sea foods, with the exception of herring and oysters, contain minute amounts and should not be used as a major food source contributor, for achieving proper daily intakes of Vanadium.

Risks of Vanadium Supplementation

Some researchers have speculated that a vanadium deficiency may contribute to elevated cholesterol levels and faulty blood sugar control manifesting as either diabetes or hypoglycemia. Making things more difficult is the fact that vanadium exists in five different forms, with the most biologically significant being either vanadyl or vanadate.

Vanadium has been suggested to be a factor in manic depression, as increased levels of vanadium are found in hair samples from manic patients, and these values fall towards normal levels with recovery. Vanadium, as the vanadate ion, is a strong inhibitor of the sodium-potassium pump.

You should keep Vanadium supplements down below 500 – 1,000 mcg daily.

The post The Power of Vanadium For Muscle Recovery appeared first on Fitness Tips for Life.

Related posts:

1. National Brownie Day Wow, I had no idea that this even existed but today, December 8th, is National Brownie Day. A day dedicated...
2. Build Muscle with Vince DelMonte Everyone lifting weights wants to build muscle…and fast. As everyone that follows this blog sees in the reviews and articles,...
3. Cheating on your diet I got a comment on the Fat Loss for Idiots review from a fellow that had cheated the night before...

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Questions To Ask To Improve A Healthy Lifestyle

A few days ago I wrote about the small decisions that govern your life and how making those little changes in controlling your decisions can make huge changes in your lifestyle.

Now that you may or may not have had a chance to digest that concept I thought it would be nice to write a follow-up to this and see how we can make changes in our diet and exercise.

First of all there has to be a decision made on a broad basis of how important exercise and diet are to you. Do you already eat pretty well? Do you exercise regularly? Do you have conflicts in your life as to how to fit these things in?

Questions To Ask To Improve A Healthy Lifestyle

OK once you can answer those questions here are some of the little questions that you should ask to make healthy changes. Feel free to add more as you think of them.

Exercise And Lifestyle Questions

• What time do you get up?
• Do you have time to workout in the morning?
• How do you get to work?
• Where is the closest workout facility with showers to your work?
• How long is your lunch?
• What is your schedule in the evening?
• What kind of exercise do you do now?
• What would you like to learn this year as far as exercise goes?
• Are there any interesting sports you want to try?
• If you could only workout for 30 minutes what would you do?
• If you could workout for 2 hours what would you do?

Eating Questions

• How many meals a day do you eat?
• What do you eat for breakfast?
• What time is breakfast compared to when you get up?
• Do you have many meals prepared ahead of time?
• Do you plan all your meals the night before?
• Do you have snacks at work?
• Do you have protein powder and meal replacement bars at work and home?

OK, enough. I hope that these questions help you out in making changes in your eating and exercise to improve to a healthier lifestyle.

The post Questions To Ask To Improve A Healthy Lifestyle appeared first on Fitness Tips for Life.

Related posts:

1. National Brownie Day Wow, I had no idea that this even existed but today, December 8th, is National Brownie Day. A day dedicated...
2. How I will get healthy – 10 Tips To Improve Fitness My family does not own a scale so I only get to weigh myself when I either go to my...
3. Kickstarting a healthy lifestyle OK Arnold Schwarzenegger has nothing to do with this but I just wanted to get a pic of Arnold somewhere...

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