Archive for May, 2013

The Truth About “Fast Carbs” Vs. “Slow Carbs”

Wednesday, May 29th, 2013

What are the best carbs to help you build muscle or lose fat?
Lean man and woman
More than often, you’ll get this response: “Stay away from simple carbs and focus on complex carbohydrates, since they digest slowly and provide your body with a constant stream of energy”.

I can’t tell you how many “fitness-experts” give this response to their clients on a regular basis. Of course it seems to make sense, but there is actually some science suggesting otherwise.

Many people believe that as long as a carbohydrate digests slowly, it should keep your blood sugar stable and make it less likely for you to gain fat.

But the truth of the matter is that structuring your nutrition program around “slow-digesting carbohydrates” is actually not an effective way to get the nutrition you need.

There are actually 4 primary reasons why this is the case. Let’s go ahead and take a closer look…

(more…)

5 Squatting Mistakes

Tuesday, May 28th, 2013

How NOT to Squat

Chick Squatting
8-time Mr. Olympia Ronnie Coleman said it best: “shut up and squat.” [1] After all, there’s nothing better for building lower body mass. Squats force you to use numerous stabilizing muscles and exhaust hamstrings, quads, and glutes.

To get the most out of squats, however, they must be executed with correct form. Avoiding these common squat mistakes will take both your performance and physique to the next level.

Mistake #1: Not Engaging Your Core

The core is the body’s center of gravity and is where movement originates. [2]If you have a weak core, it will be much harder to keep the weight stable. It also places you at a greater risk for hip or lower back injury.
To properly engage your core when performing a squat, concentrate on sucking your belly button towards your spine. A strong core will be able to maintain this posture throughout the exercise. If you have a weak core, using a weight belt around the waist protects the spine and keeps you from relaxing the core.

(more…)

The Most Effective Ways to Rid Yourself of Gynecomastia

Friday, May 24th, 2013

How to Lose Your Man Boobs

Gynecomastia—or male breasts—is a very common affliction that affects men all over the world. Though not life threatening—or even dangerous—male breasts can have a psychological effect that many would rather not experience, a fact made even worse by how difficult they can be to get rid of.

Fortunately, however, if you suffer from male Gynecomastia, there is a light at the end of the tunnel!

Though difficult to get rid of, Gynecomastia is not something you have to worry about for life. Man boobs are easier to get rid of if they are made primary of fat. If you got gyno by using or abusing steroids, diet and exercise will probably not be able to remove them completely.

Without further ado, here are the best ways to get rid of those male breasts.

(more…)

5 Tips for Maintaining Your Fitness Routine in College

Tuesday, May 21st, 2013

More Tips to Avoid the Freshman 15

College Fitness
As a college student you might scoff at the mere mention of any kind of physical fitness routine.

With all the studying, late night cramming sessions, paper writing and exams, you might find it difficult to even walk to the other end of your apartment or dorm. However, physical fitness is crucial in college, because research shows that it will better regulate your sleeping habits, help you retain more information for studying and even give you more energy.

As a college student you might scoff at first, but as soon as you start experiencing the benefits you will realize what you’ve been missing all those groggy mornings and afternoons where all you want to do is crash.

(more…)

Can You Reduce Your Risk of Cancer Through Diet and Exercise?

Monday, May 20th, 2013

A Workout a Day Keeps the Cancer Away

Running Chick
Athletes know that lifting weights and exercising feels greater than anything (OK, almost anything) on Earth, but did you know that it can also reduce your risk of cancer?

Yes, it’s true – not only have you been working out all this time to get that stunning physique, but you have also been effectively reducing your chances of getting some of the most life threatening cancers.

One Third Reduced Risk of Cancer

Researchers say that regular physical activity and a healthy diet – two things that usually go hand in hand – can reduce the effects of colon and other cancers by up to 30%.

Moreover, diet and exercise can reduce the risk of many gender specific cancers too, like prostate and cervical cancer, largely because physical activity can decrease the amount of certain dangerous cell altering hormones.

(more…)

Top 5 Signs That You’re Overtraining

Thursday, May 16th, 2013

Don’t Let Overtraining Derail Your Progress

Sexy with Protein Shake
When you start working out, whether you’re preparing for a triathlon or pumping iron in order to bulk up for a competition, you may find that early successes give you the motivation you need to push harder, exceed your boundaries, and reach your fitness goals. And anything that helps you to stay on track when all you want to do is veg out on the couch with a bowl of pasta is a good thing.

Of course, there’s always the chance that you’ll get a little over-zealous with your training and end up doing more harm than good. So if you’ve been putting a lot more into your exercise routine than normal and you’re starting to wonder if you’re overtraining, here are a few signs that could help you to determine if you should forge ahead or take a breather.

(more…)

Top 5 Hair Removal Tips for Bodybuilders

Tuesday, May 14th, 2013

Competitive Bodybuilding is Not Compatible with Body Hair

Sexy Female Bodybuilder
So, you think you are a bodybuilder and you want to compete. Well, there’s more than just lifting weights and dieting to worry about when entering a bodybuilding show. For instance, you have to consider tanning, oiling, and posing. And those three components won’t help you one iota if you have any hair anywhere on your body. (Incidentally, it was NOT easy to find a sexy picture of a female bodybuilder, so enjoy this image while it lasts.)

As a bodybuilder you strive to look your best, and when you enter competitions, part of that package is a sleek and hair-free body. You don’t spend hours at the gym, lifting weights and cross-training, so that you can lose a competition because of a little extra peach fuzz on your arms and legs.

While molding your body to precise measurements and proportions is certainly the harder part of preparing to compete, you still have to attend to cosmetic issues, including tanning, oiling, and choosing the right outfit to display your physique in all its glory. And this cosmetic maintenance includes keeping your body free of fuzz. If you’re unfamiliar with the process you may be on the lookout for a few different methods of hair removal to try.

(more…)

Losing those last few pounds of belly fat

Monday, May 13th, 2013

How to drop those last pounds

Hot Chick on Scale

Anyone who goes to the gym knows the work that needs to be put into sculpting a fit body. Building muscle and cutting fat are the main goals of working out for many people, and one may be more difficult than the other. Gaining muscle mass is easy for some people, but often, there is a layer of fat obscuring the muscle that is much harder to lose than the muscle was to gain. Weight loss is a complex process, but there are many options available.

What are my options to lose fat?

It can be frustrating to lose fat. Cardio training, dieting, and other lifestyle changes are difficult to stick to, and can be slow to take hold. When exercising, it is ideal to maintain an optimal heart rate for 20 minutes to an hour at a time, and it may be impossible to see fat loss for weeks or months after beginning a solid exercise routine. In addition, eating with a mind to burning fat can be complicated and time consuming; maintaining good eating habits is difficult, especially with temptation at restaurants and parties.

(more…)

Top 5 CrossFit Safety Tips to Prevent Injuries

Saturday, May 11th, 2013

Staying Safe at CrossFit

Crossfit Girl Beer Keg
CrossFit is a great way to increase your level of health and fitness and stay in shape. It can help you to condition your body, build muscle, and improve cardiopulmonary function. Because it combines aerobics, gymnastics, weight training, and dynamic exercises into one comprehensive routine, you’ll get all the benefits of hitting multiple stations at the gym.

The diverse array of exercises can be tailored to your specific wants and needs, offering you the ability to reach your fitness goals more quickly than you might with traditional types of workouts, as well as keep the process fun and interesting thanks to changing routines.

Like any form of physical fitness, the practice of CrossFit isn’t without its risks for accident and injury, which means you need to observe proper safety tips when participating in such exercises. But also, because you perform so many different exercises, there are many movements to master. Performing them awkwardly for the first time, could land you will a sprain or strain.

Here are just a few tips to help you stay safe and ensure that you don’t get set back by injuries.

(more…)

Why Rest and Recovery Is Important for Athletes

Thursday, May 9th, 2013

The Importance of Recovery

Exhausted Fitness Girl
When you first set out on your journey to bulk up and build the muscular physique that allows you to look and feel your best, or even pit yourself against other athletes in strength, endurance, and overall fitness challenges, you might be focused on working hard in order to build muscle and advance as quickly as possible. While this is certainly an important part of the equation, over time you’ll learn that there’s more to bodybuilding than simply lifting weights.

For one thing, you have to create a targeted diet plan that provides you with the proper nutrients and caloric intake needed to steadily put on muscle. But you’ll also come to the realization that rest and recovery time is nearly as crucial to your ongoing success as ramping up the amount of weight you lift and the number of reps you do.

(more…)