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Low-Impact Exercise Can Benefit People with Knee Problems

The knee is the most complicated joint and endures many stresses, making it especially vulnerable to injury. The anterior cruciate ligament (ACL) can be injured in many sports, because it can tear from abrupt changes in motion, landing a jump, or running then suddenly stopping. The medial collateral ligament (MCL) on the inside of the knee is often injured from a blow to the outside of the knee, which overstretches the MCL and may tear it. A cartilage injury can occur when the meniscus — the cartilage that acts as a shock absorber for the knee joint — tears from motions such as twisting, slowing down or from a direct hit.

Many people also suffer from chronic knee pain due to osteoarthritis, pes anserine or prepatellar bursitis, rheumatoid arthritis, chondromalacia patella, tendonitis, and many other conditions. However, it is still possible to exercise with knee problems as long as the exercise is low-impact. In fact, exercise can be crucial to recovery as it helps to strengthen the joint, which may also prevent future injuries.

Swimming is one of the best exercises for people with knee pain, because it does not put much stress on the joints. Walking is another good low-impact exercise that can be very beneficial for weight loss as well. It’s best to start slowly and work up to 20 to 30 minutes at a moderate pace. If possible, walk on dirt paths or grass instead of concrete for better cushioning.

The gym can seem like an intimidating place for those with bad knees, but there are many options for working out. Elliptical machines and recumbent stationary bikes are the best machines for low-impact exercise. Treadmills are also a good choice, set at a low incline and intensity. Begin exercising after a five to ten minute warm-up and leg stretches. While exercising, avoid bending the knee past a 90 degree angle.

Strengthening the quadriceps (front thigh muscles) and hamstrings (back of the thigh) will help stabilize the knee. To work the quadriceps, try straight leg raises, wall-supported partial squats (lean against a wall or use a Swiss ball to roll down), and isometric exercises. For the hamstrings, try hip raises or straight leg deadlifts. People with painful or weak knees should not do full squats, lunges, or high-impact activities such as soccer, running, or kickboxing.

Benefits of Using Whey Protein for Fitness Training

Whey protein is used by bodybuilders for lean muscle growth. Whey protein is commonly used as a dietary supplement. There are many benefits of using whey protein for fitness training. Using whey protein can be essential for improving your lifestyle. Whey protein contains all of the essential amino acids that your body needs to digest.

Helps repair bones, muscles and body cells

Whey protein is enriched with a natural source of amino acids, which are essential for having an active lifestyle. Your body requires high amounts of amino acids before, during and after fitness training because your amino acids are in high demand in your body. Low levels of BCAA are associated with fatigue and it should be replaced in less than an hour. This is why protein shakes are so popular. According to a 2009 study conducted by McMaster University in Canada, test subjects who took whey protein were more likely to have more muscle growth and muscle repair than does who did not take whey protein. The subjects saw an increase of 122 percent of protein synthesis.

Whey protein possesses anti-cancer and anti-inflammatory relief

Whey protein has been given to rodents as a way to test out the proteins properties and preclinical studies haves show that whey protein can reduce tumor cells. Humans have not been tested, but this type of research on rodents is one of the first steps of finding anti-inflammatory and anti-cancer relief.

Helps fitness trainer lose weight

Add whey protein to you diet could help you lose weight. Whey protein is a key ingredient for many meal replacement and weight loss products because it has low carbohydrates and low fat content. Patients were tested in the Minnesota Applied Research Center for twelve weeks. The patients had to cut out 500 calories a day. The patients who consumed the whey protein would drink protein shakes twenty minutes before having breakfast and twenty minutes before having dinner.

The patients lost a significant amount of body fat than the patients that did not consume protein shakes. Other medical studies that were conducted have found that patients who increased their exercise and added protein enriched foods into their diet naturally burned more calories a day and increased their metabolism. In addition, whey protein helps manages your weight by stopping your hunger by giving your body the impression that it does not need anymore food, e.g. a full stomach.

The Importance of Warm up Exercises for the First Time Exerciser

The Importance of Warm up Exercises for the First Time Exerciser
Doing warm up exercises before your workout routine is not only for first time exercisers but also for seasoned and professional athletes. The value of warm up exercises is often under estimated. They help fuel the blood flow into the muscles that will be used causing decreased stiffness and possible injury that could occur because of the exercise program.

The primary purpose of warm up exercises is to warm up the temperature of the body’s muscles in order to get them pliable, supple and loose. There are also many other benefits for doing warm up exercises such as increased strength and speed, reduction of the risk for injury, lowers heart stress, helps inhibit the chance of overheating, and improves endurance and joint range of motion. Additional benefits include better hormonal balance which will achieve better energy production and also helps in relaxation and concentration for later in the day.

Standard warm up exercises for first time exercisers could include stretches and lunges, small squats, twisting from the waist using the arms outstretched, bends with arms above and bending to each side and also bending at the waist forward to touch the floor with your fingers, arm circles and jogging in place.

Many people find that doing some of their normal exercise first, stopping to do some stretches, then continue on with their normal exercises is more helpful preventing tears, pulls and other injuries from stretching cold muscles. Another notion of many is to just gradually work into your workout routine, such as walking slowly, adding speed after five minutes, then after another five minutes work into a jog. When finished, then do more stretching exercises.

A successful warm up should increase both your respiratory rate and your heart rate. The warm up will increase your blood flow, which will then intensify the oxygen delivery and nutrients to the muscles that are in use. This will ready the muscles, joints and tendons for the upcoming exercise you are planning on doing.

Each individual will eventually find the warm up routine that best fits their individual needs. Depending on the exercise you are planning on doing, there may be a specific warm up routine that is more ideal

Is Exercise or Diet More Effective for Weight Loss?

People who are new to losing weight frequently wonder what the secret to success is. Most people are told their whole lives that diet and exercise are critical for a healthy lifestyle. But if you could only pick one, which one is more effective when it comes to losing weight?

Many experts would say the only way to achieve successful weight loss is to have a calorie deficit. Your body has a base metabolic rate where many of the calories you eat are expelled doing the normal things you do every day, such as walking around. This base rate will vary based on how overweight you are, but most people have a base metabolic rate somewhere above the 2,500 calorie range.

The function of dieting or exercising is to meet this calorie deficit, either by decreasing the calories taken in or increasing calories burned. Dieting is simple enough; all you have to do is pay attention to the foods you eat and maintain a deficit. Eating 1,000 calories below your base metabolic rate will yield weight loss of around 2 pounds per week. An example of this is the Medifast diet where you can use a great Medifast coupon code. This might sound like you’ll be eating very little, but most people are surprised at how much they can still eat. The key is to cut out fast food and junk food and make sure that the calories you’re eating are worth it in terms of keeping you full and providing energy.

Exercise functions similar to eating better by burning more calories. A person could eat at their base metabolic rate and still lose weight if they exercised every day. While this sounds ideal at first, there are a couple of drawbacks to it. Establishing a calorie deficit by changing what you eat is much easier than burning calories through exercise. A 40-minute elliptical workout will burn around 500 calories for most people. That same amount of calories could be saved by skipping on soda or bread at dinner. Most people also lack the available time to exercise every day.

Overall, one isn’t more effective than the other. Both diet and exercise can yield positive results. However, dieting does make more of a difference when it comes to losing weight, if only because it’s so much easier to establish a calorie deficit through it. For the best results, you’ll want to combine dieting and exercise in your weight loss goals.

Proper Nutrition for Weight Loss

Proper nutrition for weight loss is an important part of your daily diet to insure you lose weight in a healthy way which is why Medifast is so popular. Medifast puts the nutrition in the right place. Unhealthy eating while trying to lose weight can lead to serious illness or even certain eating disorders.

Many dieters starve their bodies of nutrients while restricting calories with the belief that this will ultimately help them lose weight. This has been shown not to be the case, actually, starving the body of essential nutrients is essentially anorexia and once you start eating again can lead to weight gain. This is due to the body thinking it is starving, and it will ultimately lower your metabolism.

What does this mean? You will need to eat even fewer calories to lose weight, and at the opposite end, it will take fewer calories to put on weight. This is what the experts call yo-yo dieting. Every time a person diets improperly, they will lose weight at first, but eventually they will put the weight back on and more.

So what are the right foods to eat when dieting to lose weight? Using Medifast coupons is a great start but here are a few suggestions to help you reach an ideal weight and maintain a healthy body. Remember these are just suggestions, and before starting any diet plan, you should consult your primary care giver before making any drastic changes to your diet.

• Incorporate fruits and vegetables into your diet. Instead, reaching for chocolate or other sweets, grab a piece of fruit. They not only help with weight control, but they provide the body with essential nutrients, and help reduce the risk of chronic diseases as well as some cancers.

• Eat more whole grains, they are just as important to weight loss and management. Whole grains also reduce your risk of cardiovascular disease, high-blood pressure, and diabetes. Whole grains are rich in fiber which will decrease your appetite by making you feel fuller longer.

• Water is important to a body in order for it to function properly and will help with weight loss. Eight glasses a day is recommended to flush out impurities and produce that full felling. Distilled water is recommended due to the impurities being removed during the purification process.

Foods to avoid:

• Fried foods: Broil or grill your meats.
• Fast foods: Order a salad instead of a burger and fries.
• Alcohol and soda: no alcohol at all and soda is loaded with sodium which could lead to water retention.
• Sweets: Like we said earlier, have a piece of fruit, it will cure your sweet tooth.
• Canned fruits or vegetables: Canned fruits have added sugars, and canned vegetables are also loaded with sodium.

Diet vs. Exercise: Which is More Important?

There are many debates about whether diet or exercise is more important. And it all really boils down to your age and current condition. If you’re young and still growing, then your diet doesn’t matter too much. However, hormonal and medical conditions can play a giant role in weight gain. Ideally, they should both get equal respect from a dieter. Ultimately, the diet becomes a more important factor for most people.

Common sense tells us that a high fat and calorie diet can nullify any weight loss exercise plan so if you are eating in access to what you are burning, then you will probably never lose weight unless you have an ultra-high metabolism. It’s also natural for people to eat more after a workout when your body is looking to replace the calories that it just burned off. This is the time when you want to feed your body the right foods instead of filling it with junk foods that are all too common these days.

With a propper diet one can lose weight and gain health benefits without a rigorous exercise regiment. Just look at the success that the Medifast diet has had, especially with their popular Medifast coupons that save you so much money. Since 3,500 calories equals a pound of fat, a few hundred calories less a day will equal a pound lost every 10 days. This results in roughly 3 pounds of fat lost per month. Essentially, it takes more physical discipline to exercise this equivalent while not over eating.

There is another very important aspect to this: people who depend solely on exercise plans tend to fluctuate and regain the weight they lost. This is known as “yo-yo dieting” in some circles. These few things can really throw an exercise regiment for a loop: illness, injury, and shifting work schedules. A person who has successfully adapted to a new diet will be able to stay the course much easier. They will also have a better time maintaining good health and keeping the weight off.

A proper diet isn’t just about weight loss. People who want to gain muscle weight have to create a new diet as well. And without the proper amount of protein and vitamins, people can work out like maniacs and never get their desired results. This is another case where a change in your diet, definitely, takes priority for the exercise plan to even work. Whether you are trying to lose or gain weight, your modified diet should be the first implemented step in your plan.

Why Most Diets Fail

Millions of individuals decide each year that they need to adopt a healthier lifestyle. Many of these individuals choose to diet because they want to prevent, manage or reverse some type of illness such as diabetes, high cholesterol, or high blood pressure. Dieting may sound like a great way to lose weight and get healthier but if you diet the wrong way it’s anything but good for you.

Many individuals who diet tend to starve themselves, eating small dinners with no nutritional value, not enough calories and often times only simple carbohydrates… a far cry from the recommended nutritional guidelines. Diets although they may work at first are a temporary fix. Many people who have a significant weight loss gain the weight back with an additional few pounds.

Often times dieting does not work long term because they can be too restrictive for people to follow over the long haul. Think about the Atkins diet that requires very few carbohydrates throughout the day. Are you really going to give up carbs for the rest of your life? As convenient as using a Medifast coupon is, it can be hard to do it all the time.

The word diet should be replaced with healthy eating. When you think in terms of healthy eating you don’t feel as if you have to stop eating all of your favorite foods. When you decide to eat healthier you simply need to increase your intake of healthy foods and decrease your intake of unhealthy foods. You are not supposed to be starving yourself or denying yourself any of your favorite guilty pleasures once in a while (moderation is usually the key!).

Finding healthier foods you like is a big key to a healthy diet. When you eat healthy foods that you actually enjoy you feel healthy without feeling restricted. For me healthy fruits like pineapple and watermelon are two excellent examples of foods that are reasonably healthy and taste great, especially on a hot day!

Cutting portions and allowing cheat days can help you to lose fat while feeling like you’ve taken one more step to a healthy body. Many people scoff at the idea of a cheat day but it can actually be beneficial to cheat every now. Your body needs to “reset” once in a while. As with anything your body gets used to a new diet and you can plateau or stall your weight loss if you repeat the same diet constantly. The key here is to not let a cheat DAY turn in to a cheat WEEK.

Eating healthy is about a lifestyle change. Increasing your intake of healthy fruits and vegetables while reducing your intake of fried fatty foods and sweets can yield amazing results. Deciding to eat healthier is a lifestyle change that is long lasting. When you choose healthy eating over dieting you feel like you are feeding the body vs starving it. Healthy eating in combination with some type of cardio or aerobic exercise works best for effective weight loss.

Best Exercises For 6 Pack Abs

As much as exercise is needed to get 6 pack abs, you will also need to keep a constant diet and don’t keep changing. It is also important to eat the right food and enough food before exercising. If you don’t you will be sick and could faint. So make sure you eat enough protein.

Well if your looking to get a 6 pack the best thing to do is abdominal crunches. To do these you lie down, lift your legs about 6 inches off the ground, make sure they are together, then you lift your body up like you would for a sit up. Make sure you keep your legs in the same place and keep them together. When you first do this you should try to only do about 10. When you get used to them you can stretch to 20. When you have done these and you can do 20 easily, move to 50. Make sure you don’t do too many at one time. If your not careful you could stretch your stomach and it will be extremely painful.

Before you start doing any exercise on for stomach, make sure you have a flat stomach. You need proper nutrition to keep a flat stomach so stick to the diet if to lose weight if you need to. If you start exercising with fat on your stomach you could just be reinforcing the fat which will make it harder to get a six pack. this is only one way of getting a six pack, there are plenty more available if you look around. This is for people who cant get access to gym equipment, or who just want to do it in there own home.

When trying to get a six pack, try not to revert to sit ups as an alternative. If you can get to a gym I recommend that you try to use it. If you do start doing sit ups again, you will not be helping yourself, if anything you are only putting more strain on your back. This will just make your body want to stop and you will find it harder to keep up.

Choosing The Best Diet Plan

There are numerous diet plans out there, each claiming to be the best at helping you lose weight and look great. Each year more than $33 billion dollars is spent in dieting and on these dieting products, meaning choosing the right diet plan from the start is imperative so not to waste money! Think about all the ads you’ve seen for Medifast coupons or Nutrisystem in the last week. The problem with these diet plans is that not all people are created the same, and not all plans are going to provide the same results for each person. It is extremely important to review the many diet plans that are out there and select one that is right for you based on several different factors.

The most important factor in any diet program that you choose is the ability to maintain realistic goals. It is important to set goals when trying to lose weight, but many times people set goals that are unattainable, leading to frustrations and other problems. By selecting a program that allows for realistic expectations will take you much further. Select a program that allows you to lose a realistic amount of week each week.

Along with assisting you take the pounds off, the program that is selected should be one that will teach you how to keep the weight off in the future so you will always look and feel great. This comes with permanant lifestyle and nutrition changes, meaning your program should offer a balanced program combining exercise and nutrition.

The most important thing to look for in any diet program is the credentials of the program. If it is one that is backed by professionals and experts, it is probably a good diet that can help you safely lose weight. It is never a bad idea to use the Internet to search the programs as well. This will give you the chance to see how others feel about a specific diet program, how well it worked and for who it worked for, and so much more, by both professional and consumers.