Replacing Fat With Lean Muscle By Exercising How To Increase Your Muscle Mass

April 8, 2013 by  
Filed under Exercises

Replacing fat with lean muscle by exercising is not easy – but it’s also not as hard as you might think. The most important thing to remember when it comes to replacing fat with muscle is that you just need to find a plan or routine that works, and then stick with it. In most cases, this will not have to be a particularly strenuous routine, just so long as you continue working out regularly and consistently. It is also important to note that while exercise will be a large part of your plan, you cannot just replace fat with lean muscle by exercise alone. In most cases, you will also have to make some changes to your daily diet as well.

First, make sure that you are eating correctly. You need to put the proper “building blocks” in place for muscle development to occur. What this means is that you should find out how many calories are healthy for somebody of your body type to eat every day, and try to stick as closely to that number as possible. You should also make sure that you are eating a variety of foods so that your body gets enough “building blocks” of protein, carbs and other nutrients. This way, you’ll be able to more efficiently form muscle tissue.

We like to recommend that you try to eat organic fruit, vegetables and meat as often as you can. Organic food is produced without added chemicals, pesticides, hormones, waxes and genetic modification. It always is the more healthy food choice.

It is also important to make sure that you drink adequate amounts of filtered or spring water everyday. Water is one of the most important nutrients that most people tend to ignore. Proper hydration is key to muscular performance and the regulation of all bodily functions. We recommend that everybody drinks at least ½ gallon or 2 liters of pure filtered water every day.

You Will Need Both Cardio And Weight Lifting Exercises In Your Routine

Once you are eating properly, you should talk to a personal trainer or do some research so that you can decide on an exercise routine that will be best for you. You should keep in mind that you cannot actually convert fat directly to muscle! Therefore, any workout routine should involve both cardiovascular exercise to burn the fat you do have, and weight lifting to build more lean muscle mass. Remember that muscle burns fat, so the more lean muscle that you gain the more fat your body can naturally burn.

The essential keys to building muscle are a balanced nutrition plan, consistent and regular workouts and plenty of sleep!

Relieving Muscle Pains Due To Sports Injuries

April 7, 2013 by  
Filed under Fitness 101

Sprains and strains are common injuries often used interchangeably but with different types of injuries. In a basketball game, it has been a typical scenario to see a player trying to make a much needed lay-up shot only to be blocked by an opponent that will cause them to land on each other, usually crushing the other player’s leg. When a young turk working out in a gym for the first time would start doing the bench press, arm curls, crunches, and bent-over rowing — all without consulting his trainer or instructor, he would most likely have a sore feeling all over his body after the workout.
In the first scenario, the player with the crushed leg may suffer from leg sprain such as ankle or knee sprain. Ankle sprain is the most common basketball injury which often occurs when a player lands on another player’s foot or the ankle rolls too far outward.
Sprain is a stretching or tearing of ligaments or joint capsules that connect one bone to another in order to stabilize joints and prevent excessive movement. More often, sprains occur when a joint is forced from its normal range of motion, by rapid changes in direction or by a collision. Common locations for sprains are your ankles, wrists and knees. On the other hand, the newbie gym buff may suffer from muscle or tendon strain for overdoing his work out program.
A strain is a stretching or tearing of muscle which often occurs when muscles suddenly and powerfully contract — or when a muscle stretches unusually far. This is called an acute strain. Overuse of certain muscles can lead to a chronic strain. The most common strains are hamstring and back injuries. Some people commonly call muscle strains “pulled” muscles.
Muscle relaxants work quite well for relieving muscle pain due to injuries, but are not effective for other types of pain. Muscle relaxants do not heal the injuries, but they do relax muscles and help ease discomfort and stop muscle spasms.
Since sprains and strains vary in severity, its treatment depends on the severity of the injury. To treat sprain, keep the joint still by a short period of immobilization so the ligaments can heal. Then try some special exercises to strengthen the muscles that help hold your ankle in place. If your muscles and ligaments are not strong enough to prevent re-injury, you might need surgery to repair the damage and restore its function.
For a strain, seek medical help immediately if the area quickly becomes swollen and is intensely painful, or if you suspect a ruptured muscle or broken bone. Mild sprains and strains usually heal quickly with rest, ice, compression, and elevation (R.I.C.E.). Another key to speedy recovery is an early evaluation by a medical professional. Once the injury has been determined, a treatment plan can be developed. With proper care, most sprains and strains will heal without long-term side effects.
Oftentimes, self-care measures and over-the-counter pain medications, such as muscle relaxants, are all that you’ll need. Muscle relaxants are usually prescribed along with rest, exercise, physical therapy, or other treatments. Although the drugs may provide relief, they should never be considered a substitute for these other forms of treatment. These drugs may make the injury feel so much better that one is tempted to go back to normal activity, but doing too much too soon can actually make the injury worse.

How To Deal With Muscle Cramps

April 7, 2013 by  
Filed under Exercises

Muscle cramps are temporary contractions of the muscles and they usually appear during physical effort. The sensation is similar to the one you have when you feel a strong, involuntary tightening of the muscle group that you can’t control any more. There are many causes which bring about cramps, but they happen most often because of insufficient warming up before training.

Good and correct warming up has two stages: the general one (cardio), for increasing the body temperature (running, cycling, etc.) and the specific one, during which the main joints and groups of muscles which will be involved in training are warmed up. It is enough not to give, from different reasons (rush, superficiality, ignorance), the necessary time or importance to one of these stages, and cramps can become a current phenomenon.

As important as warming up is the relaxation stage after the training. This has, like warming up, two stages: a dynamic one (aerobic) and a static one (stretching). It is meant to ‘calm down’ the body and to eliminate the muscular tension and the catabolic products resulted from the training. Lack of relaxation can slow down the process of recovery of the body, having often as result cramps during the next training and sometimes even during repose.

Cramps may also appear because of electrolytic misbalance, which can result from massively losing electrolytes through abundant perspiration. Recovering hydro-electrolytic balance is a priority and it can be realized through balanced and varied nourishment, rich in vegetables and fruit and completed periodically with nutritional supplements, poly-minerals and poly-vitamins.

When muscular cramps appear during training, the first thing you must do is stop the effort which produced the cramps. Massaging the affected zone is a good idea. This will intensify blood circulation in that group of muscles and will remove faster the catabolic products resulted from the training.

It is also the moment for light stretching, from which will benefit not only the affected zone, but also the antagonist muscles. This exercise is meant to put again in place the muscular fibers, in their usual alignment, contributing to the relaxation of the muscles, but also to elongating and making the muscular group affected by cramps more elastic.

Another benefic element could be a warm shower, which will contribute to bringing the tensed muscles back to normal through peripheral vascular dilatation.

Ignoring the cramps can have as a result more or less grave situations, from muscle tightening to muscular rupture. Besides the physical effects of the cramps, the sportsman can also be affected psychologically. He will not dare intensify the training any more, being frightened of these casual contractions. He can even become hypochondriac, suspecting any common muscle pain during effort or post-effort to be a symptom of cramps.

Experience in sport will provide the best prophylaxis for these situations, the practitioner being able to make the difference between the real situations and the false alarms, contributing, this way, to increasing the effectiveness of the training.

How To Exercise Without Moving A Muscle

April 7, 2013 by  
Filed under Exercises

Increasing numbers of medical clinics use supervised sauna bathing for detoxifying the body of toxic chemicals. Programs typically follow the “Hubbard Method”, a regime based primarily on nutritional supplementation, sauna therapy, and exercise. Other names used for similar programs include: BTR (aka Bio Toxic Reduction Therapy), Hyperthermic Detoxification, Sauna Therapy, the Physical Therapy/Detoxification Program, Heat-Stress Therapy etc. For simplification, they are referred to as “sauna therapy”.

Exercise Without Moving a Muscle!
What happens to the body during a sauna is quite simple, your metabolism and pulse rates increase, your blood vessels become much more flexible, and your extremities benefit from increased circulation. Physical fitness fans will recognize that some of these changes can also be achieved through strenuous exercise. Not to say that a sauna would put you in excellent physical condition without moving a muscle, but that it brings about the same metabolic results as physical exercise.

Why the Need to Detox?
There are over 50,000 foreign chemicals in commercial use. An incredibly large population are suffering from toxic illness. For those patients, sauna therapy is the only medically managed detoxification technique which releases stored impurities from body storage sites.

Elevated levels of commonly used chemicals are currently being detected in human sera. Many compounds have been shown to accumulate and remain stored in body tissues. The metabolizing of such compounds leads to the accumulation of oil soluble chemicals and their products into fatty deposits throughout the body. Since virtually every organ contains a fat component, including the brain, stored chemical residue can pose a serious threat to psychological health as these substances can be released into the bloodstream during physical or emotional stress.

Most environmental contaminants we have today are fat soluble, thus they have an affinity for body lipids or fatty tissue. The body uses metabolic systems, particularly the liver, to convert fat soluble substances into water soluble chemicals to facilitate excretion. Sauna therapy enhances this process by mobilizing poisons from body storage sites into general circulation, where they are then transported out of the body through various excretionary pathways such as perspiration. And we all know that the main effect of a sauna bath is heavy perspiration!

Now that you know a little more about what sauna can do for you, we urge you to come find more about the many other benefits that saunas has to offer! All you need is 15 minutes of Sauna Therapy in order to save your Kidney 24 hours of work! Do you believe that? Come fine out more!


April 4, 2013 by  
Filed under Fitness 101

The Pharmacia & Upjohn Company’s product, Halotestin is an oral steroid. Halotestin contains Fluoxymesterone, which is an androgenic hormone. The anabolic factor of Halotestin is slightly pronounced. Fluoxymesterone is a white or nearly white, fragrance-free, crystalline powder, which is practically indissoluble in water, thinly soluble in alcohol, and slightly soluble in chloroform.

The chemical formula of Halotestin is C20H29FO3, and its molecular weight is 336.4457. The corresponding word used for Halotestin include 9a-fluoro-11b-hydroxy-17a-methyltestosterone; 9fluoro-11, 17-dihydroxy-17-methyl-androst-4-en-3-one; 9-Fluoro-11beta, 17beta-dihydroxy-17-methylandrost-4-en-3-one, Androfluorene and Fluoxymestrone.

Each Halotestin pill has 2 mg, 5 mg or 10 mg fluoxymesterone. Its other inactive ingredients include sucrose, sorbic acid, corn starch, lactose, FD&C Yellow No. 5, calcium stearate and tragacanth. Additionally, the 2 mg tablet of Halotestin contains FD&C Yellow No. 6 and the 5 mg and 10 mg contain FD&C Blue No. 2.

Halotestin is primarily used when the jocks are more interested in forting up strength rather than building muscles. Weight lifters or power lifters who must stay within a definite weight class frequently make use of Halotestin as they are primarily interested in gaining strength without adding up body weight.

The common side effects linked with Halotestin are increased production of the sebaceous gland, acne, nasal bleeding, headaches, gastrointestinal pain and reduced production of the body hormones, irritation, aggressiveness, gynecomastia, high blood pressure level, and masculinization symptoms.

In muscle-building, Halotestin is taken while preparing for a competition. With a lower body fat content, Halotestin gives the muscleman a distinguishing muscle rigidity and distinctness. The normal dosage of Halotestin is 20-40 mg/ a day. Normally, muscle-builders are satisfied with 20-30 mg/ per day whereas weight or power lifters often take 40 mg/day or more. The daily quantity is generally broken up into two equal quantities taken mornings and evenings with lots of fluids. As the pills are 1 7-alpha alky-lated, they can be taken during meals without any loss in effect.

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