The Squats

As a power lifter, I spend the majority of my time in the gymnasium coaching with the categorical point of getting stronger ; other aspects like getting more muscled, losing subcutaneous fat, getting fitter and more flexible are just a secondary consideration. As the game of power lifting is reliant on 3 exercises – the bench press, the dead lift, and the squat – I spend the bulk of my energy on those lifts.

If you are merely a standard trainee looking at getting into shape, you need to also spend time performing those 3 exercises, as they give the most reward for the time you spend performing them.

In particular, the squat is known by some as the absolute best exercise that may be performed. As it is a compound exercises that recruits the muscles related to your hip, knee and ankle, it is largely a full body exercise, and you’ll see muscled gains in your quads, hamstrings, erectors, traps and calves. Considering this, the squat also enables you to burn a huge quantity of calories an hour, and is a way to burn off blubber. Other great advantages of squatting include building up your core muscles ( abdominals and obliques ) to a degree beyond any other exercise, improving your immune response, making your body create more testosterone and bettering the capacity and potency of your cardiovascular system. Before beginning to squat for the 1st time, ensure you consult a pro, who teach you the proper form and technique! It is of vital importance that you remember that irrespective of how much you would like to get stronger, you never break form, and also maintain good posture when squatting.

Fitness Can Prevent Illness

Fitness can and will prevent illness in many cases. This is a definite fact and yet more US people than ever are suffering from weight problems and Type 2 diabetes thought to be at pandemic levels in the U. S. One of the bi-products of fitness and exercise, as any doctor will tell you, is that working out and consistent exercise helps manage your blood sugar. A diabetic who takes drugs daily may notice that less medicine is required with a continual fitness and exercise program. Many diabetics who stay with fitness and exercise programs may find that they may be able to reduce or give up the medicine and manage their diabetes in an absolutely natural way. High triglycerides are also fast turning into a norm for most US citizens. High triglycerides are linked to heart problems, including strokes and coronaries. An excellent, easy-to achieve and completely natural way to cut back your level of triglycerides is to start and stick with a fitness and exercise program mixed with a reasonable diet. Raised triglycerides are also attached to high blood sugar, and it is extremely common in diabetics.

Fitness and exercise effectively minimizes 2 potential health risks at the same time. Many individuals have despaired at the way obesity has become part of the Yankee psyche questioning its causes.

Inactive lifestyles are now much commoner and can include working in front of PCs, watching TV, staying inside, playing VR games and such like. In addition, many US citizens eat diets loaded in fat and carbs.

Whatever the source, fitness and exercise could be a major part of the remedy for this problem. Skyrocketing exercise, raising the heart rate, and just getting active can help an individual loose weight, control triglyceride levels and improve or stop diabetes. Fogeys should limit time expended by kids with Playstation games or watching TV and inspire them to take part in fitness and exercise.

Youngsters did this naturally in past generations, but now there are too many distractions to keep them inside. Playing games like baseball, basketball and jump rope outside can help lessen this situation in a way that is fun and revitalizing for all concerned. Youngsters who learn the advantages of fitness and exercise at a young age will keep working out in adulthood.

They’re going to lead more healthy lifestyles and have a tendency to live longer, more fit and happier lives.

Run, Run, Runaway …

This is in one way a personal posting as well as a fitness related posting. I have been trying to lose weight and to live healthier overall. I am doing regular workouts 5-6 times a week and I am eating at least half-way healthy. Meaning, I do not necessarily lookout of what I am eating, but I manage to stay away from all Fast Food, candy, and most other really unhealthy things.

I have been working out and the majority of what I was doing was running. I just love to run. I turn on my iPod Shuffle and run for somewhere between 5 and 7 Miles at a time. Running helps me to completely turn out my surroundings and to get away from the stress of it all. Have you seen that baseball movie “For the Love of the Game” with Kevin Costner? He is a great pitcher and is able to blur our the busy stadium and the yelling of the fans and fully concentrate on throwing that ball. Running for me has a similar effect. When I start a run I still think about work and business and life and as I run along it all slowly fades away. Even the music fades away to a certain degree, but is still there.

So, I run along and it is just an awesome process. When I reach my goal on the treadmill or slowly get back closer to my house I “return” from being mentally absent. My mind is clear and fresh and I am full of energy. Running is the only exercise where I experience this and so it has become an addiction to run. I feel down when I cannot run for more than one day in a row.

Eating Before and After Yoga

The foods that you eat on a daily basis should help your yoga practice. If you find that you are exhausted, tired, or simply out of energy at the start of a practice, then you probably haven’t found that perfect food combination yet.

As with yoga itself, the foods that make you feel better is entirely dependant upon your own body. Some people may be able to eat a complete meal prior to practice, while others can only digest light snacks…and some people may not be able to handle any food at all.

Still, there are some foods that will just provide you with more energy than others. In general, foods such as nuts, fruit (acidic citrus is usually not a good idea), pretzels, light breads, a bit of chocolate, and a small serving of a sports bar will give you that extra boost you need.

Most yogis tend to avoid anything that is super saucy or spicy right before a yoga class. If you’ve ever eaten directly before a practice, you may understand why eating a heavy meal before going through those poses is a bad idea. Thus, stick with light snacks if you decide to eat anything at all.

Many people avoid eating any kind of food two hours before a practice. Since your body really needs water more than anything else, it might be wise to simply sip some water throughout the day; eat two to three hours before yoga; and head to your class with an empty stomach.
Go ahead and experiment with the foods that make you feel great before a practice…and those that don’t really go that well with yoga. Soon, you’ll discover what kinds of foods your stomach can handle. Remember, every yogi is different, so simply listen to your body when it comes to eating before and after yoga.

Fitness & Body Types

There are three distinct body types – endomorph, mesomorph and ectomorph:

-Endomorphs are the fat retainers and have more difficulty in losing fat, typified by excess body fat, roundness and large joints.

-Mesomorphs are lean, muscular and naturally athletic; they lose fat and gain muscle easily.

-Ectomorphs are lean, skinny and bony with fast metabolisms and extremely low body fat.
Ectomorph

Ectomorphs are generally tall and skinny individuals with small joints. Their metabolism is super efficient that they can eat anything without gaining fat however, they have great difficulty building up muscles.

Ectomorphic individuals can only achieve excellent muscular definition through persistence and hard work. Their body responds best to low volume, staggered, high intensity weight training.

Ectomorph Guidelines on Nutrition and Training

-Slow down and relax often.
- Get extra sleep.
- Reduce stress.
- Avoid overtraining.
- Maintain high calorie intake.
- Focus on food quality and nutritional value.

Mesomorph

Individuals who are pure mesomorphs are typically lean, muscular and broad shouldered with medium-sized joints. They are considered as natural-born athletes and bodybuilders and already exhibit clear muscle development even before they even start working out.

Mesomorphic individuals gain muscle and lose fat very easily. Their bodies positively respond like crazy to minimum nutrition/training regimens.

Mesomorph Guidelines on Nutrition and Training

As luck would have it, pure mesomorphs automatically lose body fat and gain muscle! Regardless of their genetic advantage, mesormorphic individuals should pursue a light exercise/workout regimen regularly in order to tone their muscles and develop better definition.

Endomorph

Endomorphic individuals are those who continually struggle to lose body fat, have generally slow metabolism and store fat easily. Endomorphs are mostly large framed individuals with medium to large joints.

They generally have a very difficult time losing fat through dieting alone and need adequate aerobic/exercise/workout regimen to trigger adequate fat loss. The bottom line is an endomorph definitely needs metabolism boost physical activity provides.

An endomorph generally responds better to high protein/low to moderate carbohydrate diets and frequent, high intensity aerobic/exercise/workout training regimen.

Endomorph Guidelines on Nutrition and Training

Endomorphs require a well-planned approach to nutrition and training to induce fat loss. They need high levels of activity, strict discipline and consistency in nutritional habits.

- High protein, medium to low carbohydrate intake.
- Exercise is an absolute necessity.
- Endomorphs must avoid short-term approaches to fitness.
- Sleep early and wake up early.
- Restrict carbohydrates to the minimum.
- Consistency and persistence in nutrition and exercise activities.

Never oversimplify your conclusion regarding body types based on physical properties alone. Although heredity plays an important role to lose fat, never forget that excess fat is the cumulative result of many other influences which are not genetically dictated.

Never blame your genes for your present situation. There are other factors that contribute to your present condition which are under your control. It is up to you to take charge.

Regardless of your genetic makeup, you can totally transform yourself with a positive attitude and hard work.

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