Posts Tagged ‘strength training’

Have you ever seen anyone that is hunched over and taking slow careful steps instead of walking upright and wondered why? There may be a medical condition or bone problems which was the result of poor nutrition but the answer might also be that the person never exercised to stretch their muscles. Sitting at a desk for hours on end then not taking the time to stretch the muscles to their fullest extent when you get up may cause them to shrink over time so you cannot fully stretch the muscle without pain. If you spend part of your day doing a single task for hours at a time, you are a candidate for the stooped slow walk unless you start exercising your core muscles on a regular basis.

What Are The Core Muscles?

The core muscle groups that make up your core muscles are found at the oblique’s, glutes, abdominals and lower back. As you can see, these four muscle areas cover the main muscles that control your posture. Keep these muscles stretched, healthy and strong enough to maintain a good posture and you’ll be helping yourself remain upright and more mobile.

Think about the muscles you are using the next time you perform any physical activity. It can be walking, lifting, reaching, rowing or any other activity. I’m sure that one or more of your core muscle groups will help you in the activity. Now that you know how important these muscles are you might take more time to stretch and strengthen them so they can serve you well for a very long time.

Your Back Loves Strong Core Muscles

As you stretch and flex your upper chest and trunk muscles including the abdominals, you are also stretching the muscles that extend back to your spine.

When you are working on your core muscles, you are stretching and strengthening the muscles of your lower back and buttocks too. The muscles in the front of your thighs and your hip flexors are also benefiting from your workout.

By taking 10 minutes to do a smooth static stretch all of your core muscles, you are increasing flexibility, warming your muscles up for any physical activity you may undertake and working out stiffness that may have set in from the inactivity you endured for hours.

Add strength training to your core muscle stretches and you are setting yourself up for a more enjoyable life with good posture and fewer injuries.

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Ask Dr. Wayne Garland a specialist in natural remedies and natural products.



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Your motivation for starting a weight loss or exercise program will determine the success or failure you experience. You will only stick with something if you are doing it for the right reasons. Losing weight to please someone else is a nice thought but you will not stick with it long term because it isn’t your goal. Exercising to please another is also going to end with you quitting after a period of time. Set yourself up for long term success by starting your weight loss or exercise programs for the right reasons.

  1. Set goals that you want to achieve.
  2. Write those goals down and place them where you can review them regularly.
  3. Make your goals clear and measurable. (I want to lose weight is not a good goal. I want to drop 2 pant sizes in 6 months is a clearly stated goal.)

  4. If fat (weight) loss is your goal, get a caliper so you can measure your body fat. Scales measure weight and not your body fat percentage. There are skinny people with high fat levels. You will only be able to judge your progress by measuring your fat. Measuring fat is especially important when you incorporate strength training into your exercise routine because muscle weighs more than fat. The scale might show you heavier but the caliper might show you’ve lost fat which means your diet and exercise program is working.

    The caliper is especially important if you aren’t seeing any changes over a two week period. Your body works to stabilize and as you enter a routine where your diet and exercise routines become the norm your body expects, you will level of or plateau. As soon as you see a plateau developing, you can adjust your diet and exercise routines so you continue towards your goal.

  5. Combine strength training and cardio training on alternating days so you don’t tire your muscles or get bored. When you include walking, jogging, swimming, weight lifting and other activities you enjoy into your exercise routine; you will be less likely to lose interest.

  6. Get a friend or family member to work with you as your moral support, workout partner, cheerleader and coach.

  7. Reward yourself when you reach your short term goals.

  8. Build flexibility into your diet and exercise programs so you don’t get bored. Eating the same thing repeatedly gets boring and we start looking at what we think we are missing. Don’t deprive yourself anything you really crave but acknowledge there will be more work required to compensate for straying. When starting your diet or exercise program focus on 80% compliance to it rather than 100%. Everyone will stray at some point. By acknowledging that to yourself and by keeping your goals in mind and where you can see them written, you’ll feel less stress when you do stray.

Staying motivated is easier when the reasons for your actions are ones you chose. Writing down your goals makes them easier to visualize, measuring your progress helps you stay focused on your goals, eating a variety of foods you enjoy and doing a variety of exercises help you stay on track towards your goals. Getting another person to support you and keep you honest gives you a little extra incentive to make your goals your reality. Building flexibility into your diet and exercise regime and rewarding yourself when you have small successes lets you acknowledge both slips and successes so you can easily get back on track towards your long term goal.

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Presented by Natural Remedies Products Staff - Natural Remedies Products

Ask Dr. Wayne Garland a specialist in natural remedies and natural products.



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Diets do not work BUT many people think a change of life style equals you on a diet. This article discusses how you can turn that belief into success.

I’m betting you’ve tried one or more diets in your life and as soon as you quit the diet you gained back what you’d lost and more. There is a very good reason for this.

Your diet probably reduced your caloric intake by 50 percent or more. Your body saw this drastic food intake reduction as starvation and stored part of everything you ate as fat and burned the lean muscle tissue in your body for energy.

As soon as you started eating at your previous levels, you started rebuilding your muscle mass and that plus the increased fat you gained during your diet pushed your weight higher.

This means fat loss cannot equal you on a diet.

The correct path would have been to reduce your calorie intake by no more than 20 percent and to increase your level of exercise. (I heard that groan.)

What you may not know is even minimal exercise, when done properly and consistently, helps increase your metabolism and active muscles burn fat when the calorie intake has been even slightly lowered.

Modestly reducing the calorie intake plus increased exercise is a double whammy that forces your body to burn fat. Fat loss is your undeclared goal anyway.

Ignore your scale while eating less and exercising more because lean muscle weighs more than the fat you are losing.

An additional benefit to those that choose an aggressive resistance training program is your muscles become healthier and their cellular age may more closely resemble the muscle health of a young adult.

Good nutrition through diet, vitamin and mineral supplements, increased water consumption, cardio workouts and resistance (strength) training will equal the fat loss you are seeking.

Most of us don’t understand good nutrition, portion control, eating 5-6 meals a day, what exercises to do, when to exercise and where all of this information can be found. I recommend you check out the NutriSystems Advanced program because they offer not only the foods in the right portions but counseling, support, a DVD on exercising and more so you on a diet can equal a successful lifestyle change.

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Presented by Natural Remedies Products Staff - Natural Remedies Products

Ask Dr. Wayne Garland a specialist in natural remedies and natural products.



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