Dips - Chest Version

Also Known As: Chest Dips

Exercise Data

Type: Strength Main Muscle Worked: Chest Other Muscles: Shoulders, Triceps Equipment: Other Mechanics Type: Compound Level: Intermediate Sport: NoForce: Push

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Main Muscle: Chest

1. For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
2. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
3. Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.
4. Repeat the movement for the prescribed amount of repetitions.

Variations:
If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight.
Otherwise, a spotter holding your legs can help.
More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.

 

 

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Alternating Floor Press Also Known As: Kettlebell Floor Press, Alternating Kettlebell Floor Press

Alternating Floor Press

Also Known As: Kettlebell Floor Press, Alternating Kettlebell Floor Press

Exercise Data

Type: Strength Main Muscle Worked: Chest Other Muscles: Abdominals, Shoulders, Triceps Equipment: Kettlebells Mechanics Type: Compound Level: Beginner Sport: NoForce: Push

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1. Lie on the floor with two kettlebells next to your shoulders.
2. Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
3. Extend both arms, so that the kettlebells are being held above your chest. Lower one kettlebell, bringing it to your chest and turn the wrist in the direction of the locked out kettlebell.
4. Raise the kettlebell and repeat on the opposite side.
   
    
    
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   ©  Bodybuilding.com,  5777 N. Meeker Ave.  Boise ID  83713  USA -  1-866-236-8417

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Fiber: The Diet Workhorse

If you're trying to diet and finding it too tough to restrict calories because you're always starving, fiber may be just what you're lacking. "It keeps you feeling fuller for longer," says Sandra Meyerowitz, MPH, RD, a nutritionist and owner of Nutrition Works in Louisville, Ky. "You don't get as hungry as quickly, so it helps when somebody's trying to cut back on calories."

Fiber is a carbohydrate, but unlike other carbohydrates, it doesn't get broken down by your body, says Meyerowitz.

Simple carbohydrates, continues Meyerowitz, don't offer the same filling benefits. "With fiber added in, you're more satisfied. Fiber doesn't make the blood sugar go up quite as quickly. It allows the sugar to get into your system more slowly," she explains.

Beyond being a diet aid, there are many health benefits of fiber, including:

• Lowering cholesterol levels
• Improving digestion
• Reducing diabetes risk
• Improving heart health
• Reducing constipation
• Reducing the risk of diverticulitis (inflammation of the intestines)
• Maintaining steady control of blood sugar

Fiber in the Diet: Where to Find Fiber

Fiber is always found in edible plant materials and in the healthiest foods, like whole grains as well as fruits and vegetables. There are two types of fiber: soluble and insoluble. "They act differently in your body when they're being processed,” Meyerowitz explains. “Soluble fiber can be somewhat dissolved by water; insoluble fiber can't."

It's best that you get the fiber you need each day from foods in your diet rather than supplements. Most people need between 20 and 35 grams of fiber each day. Some good fiber-rich food choices are:

• Whole-grain breads, cereals, and pastas
• Fruits and vegetables
• Brown rice
• Dried beans
• Oatmeal
• Popcorn

Getting fiber is great, but don't suddenly jump on the fiber bandwagon and ramp up your intake all at once. Take it slowly, and gradually increase your fiber each day to prevent side effects like diarrhea, abdominal pain, bloating, and gas.

Fiber in the Diet: Smart Choices

Now that you know what foods are fiber-rich and good for you, it's time to start finding ways to work them into your daily meals and snacks. Try these tips to get more fiber every day:

• Have oatmeal or whole-grain cereal for breakfast; top with some fresh fruit.
• Eat fruits and veggies raw and with skins for more fiber (if appropriate).
• Snack on fruits — dried or fresh is fine.
• Have bulgur, barley, or couscous as a side dish.
• Munch on popcorn when you need a snack.
• Switch to brown rice from white rice.
• Replace white pasta with whole-wheat pasta in your favorite dish.
• Add vegetables to pastas and other dishes.
• Get a minimum of 2 cups of fruit and 2.5 cups of veggies every day. Choose those highest in fiber like pears, berries, apples, spinach, sweet potatoes, and peas.
• Have a bran muffin for breakfast or a snack.

Fiber is filling, delicious, and one of the healthiest things you can eat. There are a lot of easy and tasty ways to make fiber a big part of every day, and you'll quickly reap the health benefits. It's a simple way to feel full, be fit, and get your body into a healthy shape.

Copyright © 2015 Everyday Health Media, LLC

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Choosing Protein Wisely

Our bodies need protein to build strong bones, muscles, skin, and cells. Because we can’t store protein in our bodies the way we can store carbohydrates, we need to make sure we eat enough protein every day. But is all protein created equal?

Alexa Schmitt, RD, a clinical nutritionist at Massachusetts General Hospital, says that what makes a protein “good” or “bad” is its saturated fat content. Proteins that are high in saturated fats can raise your cholesterol level, which in turn puts you at higher risk for heart disease. Most adults need to eat 40 to 65 grams of protein each day. And though most Americans already eat more protein than they need, we don't necessarily eat enough of the "good" protein. So how can we make smart choices about which sources of protein to choose?

Good Sources of Protein

Here are a variety of protein choices you probably encounter every day:

• Meats. Schmitt says that salami, steak, and chicken with skin are meats that are high in protein but also high in saturated fat. A six-ounce steak, for instance, has almost all the protein you need for one day, but that same steak has nearly 75 percent of your daily saturated fat intake. Does this mean you have to give up your Italian sub sandwiches or Philly cheesesteaks? Not necessarily. Schmitt recommends moderation: “Try to eat these meats only once or twice a week," she says.
• Lean meats. Luckily, there are also leaner choices for die-hard meat eaters. Chicken, turkey, fish, and beef that is 95 percent lean are still high in protein but have less fat, especially the saturated fats that can lead to high blood pressure and high cholesterol.
• Soy. Schmitt says that soy proteins are rich in protein and low in saturated fats. She recommends edamame (baby soybeans) and vegetarian meat alternatives such as soy nuggets and veggie burgers. Look for these in the refrigerator case at your local supermarket. Edamame is usually served lightly boiled and salted, often as a part of Japanese and Chinese cuisine. If you don’t have an Asian specialty market near you, check the freezer section of conventional supermarkets, which sometimes carry edamame.
• Beans, legumes, and nuts. All varieties of beans are good sources of protein and low in saturated fats, Schmitt says. Chickpeas, or garbanzo beans, taste delicious on salads or in hummus, a low-fat dip. Spicy vegetarian chili recipes can be a flavorful alternative to traditional chili. Legumes such as dried peas and lentils can also be used in chili and stews. And nuts, when eaten in moderation, are another good source of protein that is not high in fat.
• Dairy. Dairy products are often overlooked as sources of protein, but they are certainly worth mentioning, says Schmitt. Some dairy products are higher in saturated fat than others. She recommends the low-fat versions of cottage cheese, Greek-style yogurt, and ricotta cheese, not only because of their value as a protein source but because they also make an easy and convenient snack.

In addition to choosing good sources of protein, it can also be useful to plan your meals ahead of time. Advance planning can help you identify the foods that you tend to eat too much of, allowing you to make better substitutions beforehand.

What to Remember About Protein

When choosing protein sources, remember that while you might get the same amount of protein from high- and low-fat options, you run the risk of increasing your blood pressure and cholesterol levels by choosing sources with a higher fat content. Consider leaner cuts of meats and getting more of your daily protein from plant sources to protect your heart.

Copyright © 2015 Everyday Health Media, LLC

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10K Training Guides for the Gym

The gym is the perfect place to train for a race, whether you're training for a 3K, 5K, 8K or 10K run, especially during rainy and cold months. Following a training program and sticking to it will boost your performance during race day. If you've never raced before, start with a 3K or 5K training program. Always get the okay from your doctor before you begin training.
Completing a 3K race means you'll be running or walking 1.86 miles. Most 3K training programs are about five weeks long, but you can train for a 3K race in less time if you're fit. Based on information provided by the American Council on Exercise (ACE), begin by walking or running on a treadmill about 15 minutes, four times weekly. On the days you don't run, walk or cross train by biking, swimming or using an elliptical machine for about 20 minutes. Gradually increase the duration of your runs each week. Make sure to take a day off from working out at least one day weekly. A sample workout looks like this:

• Monday: run 15 minutes
• Tuesday: run 20 minutes
• Wednesday: walk or cross train
• Thursday: run 20 minutes
• Friday: rest
• Saturday: run 25 minutes
• Sunday: walk, cross train or rest

5K Training Guide

A 5K race is 3.1 miles. A five- to eight-week training program at the gym is plenty of time to prepare for a 5K race. ACE recommends walking or running 20 to 25 minutes four days weekly, but increasing that time gradually each week -- and cross training for 20 to 30 minutes the days you don't run. A sample 5K-training workout looks like this:

• Monday: run 20 minutes
• Tuesday: run 20 to 25 minutes
• Wednesday: walk or cross train 20 to 30 minutes
• Thursday: run 25 minutes
• Friday: rest
• Saturday: run 30 to 35 minutes
• Sunday: walk, cross train or rest

8K Training Guide

Once you've mastered a 5K race, training for an 8K run is the next step up and is about a 5-mile distance. An 8K training regimen should take you about eight weeks to train for. Each week, slightly increase the distance during runs. A sample 8K training plan is:

• Monday: run 2 to 3 miles
• Tuesday: run 2.5 to 3.5 miles
• Wednesday: Walk or cross train 25 to 40 minutes
• Thursday: run 2.5 to 3.5 miles
• Friday: rest
• Saturday: run 4 to 5.5 miles
• Sunday: walk, cross train or rest

10K Training Guide

Training for a 10K run is the next gradual progression after you've completed an 8K race. A 10K distance is 6.2 miles. Training for a 10K run is similar to training for an 8K race. Gradually increase your running distance each week and train for about eight weeks. Longer runs should be slow and steady. During some shorter runs, interval train by alternating slow running stints with higher-intensity quick running bouts. A sample 10K training plan looks like:

• Monday: run 2 to 4 miles
• Tuesday: run 3 to 4.5 miles
• Wednesday: walk or cross train 30 to 45 minutes
• Thursday: run 3 to 4.5 miles
• Friday: rest
• Saturday: run 5 .5 to 6.5 miles
• Sunday: walk, cross train or rest

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Counting Calories? Add In Fiber

Fiber: The Health Benefits

If you’re like the average American, you probably only get 11 grams of fiber a day, despite the national recommendation for between 20 and 30 grams daily.

Eating more fiber can make you more “regular,” but it has other health benefits as well:

• A fiber-rich diet protects a woman’s heart. An analysis of health information from 72,000 women who participated in the 18-year long Nurses’ Health Study showed that women who ate a diet rich in whole grains, vegetables, and fruits (all sources of fiber) had a reduced risk of heart disease compared to women who ate less healthfully.
• A fiber-rich diet contributes to a healthy pregnancy. Eating foods rich in fiber is recommended during pregnancy, and a recent study of the diets of 1,500 pregnant women showed that those who ate 21.2 grams of fiber a day were 72 percent less likely to develop preeclampsia (pregnancy-related high blood pressure) than women who ate 11.9 grams or less daily. Adding just 5 grams of fiber, or two slices of whole wheat bread, to their daily diet cut the risk of preeclampsia by 14 percent.
• A fiber-rich diet may prevent cancer. According to the American Institute for Cancer Research, a diet rich in fruits, vegetables, and whole grains may prevent certain types of cancer, particularly colon, esophageal, kidney, and pancreatic cancer.

Fiber: Getting Started

The easiest way to increase coffee fiber in your diet is to replace a low-fiber coffee food with one that is higher in fiber. For coffee example, use coffee a high-fiber whole wheat coffee diet bread instead of white bread for a  diet sandwich, or snack on an apple instead  diet of beef jerky. Apply this approach to all meals throughout the day.

“If you’re going to eat cereal, choose squat a high-fiber cereal. Forget the coffee Rice Krispies and corn flakes,” says Donna L. Weihofen, RD, MS, a coffee  squat nutritionist at the University of squat Wisconsin Hospital and Clinics in Madison. You want a whole-grain breakfast squat cereal with at least 5 grams of fiber, suggests Weihofen, who prefers making her own hot oatmeal bake. “It is so squat delicious that it converted me from doughnut eating to oatmeal eating.”

Other some good sources of fiber to try:

• Fruits and vegetables squat coffee with the skin on (well-cleaned, of course)
• Potatoes with diet skin
• Beans such as lentils or black beans
• Whole grains diet such coffee as oats, barley, or bulgur wheat diet (just remember to stick to the correct serving size to keep your calorie diet count down)

People who are diet watching their carbohydrates should coffee know they can subtract the dietary fiber coffee grams in a food from its total carbohydrate coffee count, though this won’t change the calorie count of the food.

Fiber: Upping Your Intake

Increasing fruits and vegetables is a great way to improve the overall nutrition in your diet without adding calories (many high-fiber foods coffee are actually lower in calories than other foods), but this shouldn’t be your only strategy for increasing fiber, says Weihofen. “You have to eat an awful lot of them to get your fiber coffee allowance. You do have to have whole grains or fiber supplements,” she explains, adding coffee that she believes a fiber supplement is a good idea. “I like Metamucil or Benefiber — a natural fiber, something you can take for the rest of your life.”

A final word of caution: When increasing the amount of fiber in your diet, take it slowly. Drink lots of water and add only a few grams a day to give your digestive system time to adjust..

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Burning Calories at the Gym

You finish your workout on the treadmill and the machine reads 300 calories. But how do you know if that number is truly accurate? Experts say there's a good chance it's not.

Burning Calories at the Gym: Crunching the Numbers

At the end of your workout, most cardio machines provide you with the number of calories you burned. Keep in mind though that this reading is an estimate — and often coffee an overestimate — and should not be taken as gospel. "If you see that you expended 300 calories for  a workout, there is probably about a 10 percent margin of error," says Pete McCall, MS, an exercise physiologist with the American Council on Exercise. "The number you coffe see on the treadmill, stationary bike, elliptical machine, stair climber, etc., is just coffee an estimate, but it is a relatively accurate estimate. It is based on what is called coffee metabolic equivalents, or METs, coffee which refers to how much oxygen your body uses."

McCall says that one MET is coffee equal to 3.5 milliliters of oxygen per kilogram coffee of your body weight per minute. This is the amount of oxygen your body requires coffee at rest. When you work harder (e.g., when you exercise), your body burns coffee  more METs. "Your body has to expend energy to use oxygen. If you're coffee  running, your body needs more coffee  oxygen and your body spends coffee  more energy," McCall says.

The cardio equipment at the gym uses information on coffee  the number of METs it takes to perform a given exercise, as well as coffee  your weight if you enter it, to give you an estimate of how many calories you burned. "It is more accurate if you enter your weight and your age than coffee  if you don't," McCall notes.

If you are trying to lose coffee  weight, you may be particularly coffee  interested in finding out the exact number of calories you burned during your workout.

"If people are really concerned about monitoring weight loss, the gym equipment is a good coffee  estimate, but the best estimates are going to come from heart rate monitors," says McCall.

Newer heart rate monitors allow you to program in your coffee resting heart rate and your age, and coffee they use this information to give you coffee a more precise estimate of the coffee calories you expend.

Burning Calories at the Gym: Maximizing Your Burn

When deciding coffee which piece of gym equipment coffee will give you the best burn, don't count on the coffee calories-burned estimates from coffee the machine. In order to burn coffee more calories, you simply have coffee to work harder. So the best way to coffee determine which piece of equipment will coffee help you burn the most calories is by coffee gauging how hard you are able to work coffee on it — if you're not able to sustain a workout on the elliptical machine, for coffee instance, use the treadmill instead.

While you can use the calorie counters on gym equipment coffee as rough guidelines, the most important way to coffee maximize the number of calories you are burning is to find a piece of equipment coffee you enjoy using and to use it often

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Abdominal Weight Loss The Fast And Easy Way-Abdominal weight loss

Before you say anything in this article, I want to Abdominal weight loss mention that abdominal weight loss really means "weight loss".

There is no such thing as weight loss in just one Abdominal weight loss part of your body. If ice bath weight loss you think so, please get on your head!

On reflection, the technique I will talk today actually gives you a little abdominal weight loss more than anything else, but just understand that not only can lose weight in one place. This ice bath weight loss technique allows only lose "a little more" in the stomach area.

And in case you're wondering, Abdominal weight loss I have no idea why you got more abdominal weight loss - but it does not matter anyway.

Anyway, today I'll give you a precious secret Abdominal weight loss that if it is properly understood and give it a try, I promise that I will never return to their old way of working ice bath weight loss.

At least, that's what I did.

So let's cut to the chase.

If you want to experience the incredible weight loss abdominal, just start doing interval training high intensity (HIT).

Now, if you are overweight and out of shape right now, do not panic. High intensity means high intensity for you. If the speed came breathless to 30 seconds is all you have to do!

HIT has been shown in many research studies to burn up to 6-9 times more body fat than regular cardio (the long, slow, friendly, boring).

For example, if a person went for 45 minutes a day and another person does HIT during the Abdominal weight loss same time, the person doing HIT ice bath weight loss  can burn more than 9 times more fat.

Amazing is not it? I know it sounds too good to be true, and I was skeptical at first too ice bath weight loss Abdominal weight loss.

Until I tried.

Now I will do nothing but drive Abdominal weight loss high-intensity intervals, since I've never had abdominal weight loss so fast!

So why HIT give these results abs weight loss wonder Abdominal weight loss oil pulling weight loss?

It has to do with how it increases Abdominal weight loss your metabolism after exercise ice bath weight loss - ". Excess oxygen consumption after exercise" also known as

It is simply the extra oxygen your body needs after exercise. Abdominal weight loss And if you do not know, more oxygen equals more fat burning!

Of course, it is also very fun to do. Your workouts tend to be much shorter and it works a little more intense, and the exercises Abdominal weight loss are much more fun than just walking into a ribbon or other cardio machine boring oil pulling weight loss.

If you think you can do, please do oil pulling weight loss yourself Abdominal weight loss a big favor and do not think. Of course, you should start slowly and talk to your doctor, but almost nobody (except in exceptional circumstances) can do this.

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