Ten Advantages Of Weight Lifting
1). Weight lifting make your immune system stronger.
2). Weight lifting increase your metabolism with increase muscle mass. (That increase fat burning 24 hour a day. So you will lose even more calories while you are a sleep)
3). Weight lifting will slow natural fall metabolism. (Usually it starts with 30 year)
4). Weight lifting improve your muscle endurance.
5). Weight lifting stronger’s yours bones and reduces the chances of osteoporosis.
6). Weight lifting will help you with your confidence, as you building your body-you building your self confidence, and you will easier overwhelm your daily issues.
7). Weight lifting make you more happier.
8). Weight lifting is one of the safest whey’s to exercise.
9). Weight lifting improves your balance and coordination.
10). Weight lifting helps your attitude and teach you how to correctly hold your spine in daily activities.
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Mediterranean Diet For longevity
Two great studies have concluded, that Mediterranean diet as a whey of life not a diet, and regularly exercise are key for long and quality life.
It’s a nutrition that is wealth with Fish, Fruits and Vegetable they are reducing the risk of early death for 5%, it has shown the study on 500.000 people.
Mediterranean diet/nutrition - Nutrition of Mediterranean people, mostly they use Fruits and Vegetable, Crops, Tare, Sunflower seed, Fish, and Olive Oil. Milk product are used moderately, meat and meat products are used rarely. You should drink wine in a moderate amount, and are incurring exercise.
Note: If you planing Mediterranean diet, don’t use it joust as a diet, you will lose some pound-but after stopping eating your pound will come back. This is not a diet it’s a life style. Diet will only make your organism weak and unhealthy.
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Summer Is Coming Prepare Your ABS!
Hehe summer is coming. I’m going to help you show your abs. Everybody have abs. You simply don’t see them because of your fat. Exercise is not enough. You also need to change your eating habit. Here is my universal menu for everybody:
- (07:00h) Milk 0,5l (0,9%); Oatmeal 200g - 800kCal
- (09:00h) Tuna in water 250g; Chicken bust 100g - 435kCal
- (11:30h) Fresh cheese 250g m - 225kCal
- (14:00h) Chicken bust 200g; Banana; Oatmeal 200g - 1010kCal
- (16:00h) Tuna in water 250g; Protein shake - 680kCal
- (20:00h) Chicken bust 200g; Oatmeal 100g - 650kCal
- (22:00h) Fresh cheese 250g, Whey prot. 15g - 300kCal
Regularly exercise and healthy nutrition. And in a month or two, your abs will be like a stone carved.
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Vertical Strech
Important of stretching is unquestionable. If you do not stretch before workout, your can seriously hurt your muscle. For more about stretching you can read here and here. Now here are the basic stretching exercise.
This small line of stretching refers to leg muscle. Workouts are not only efficient but also practical, because you can perform them standing. Start in every position slowly and hold it 20-30 seconds.
1. Hamstring 
Stand parallel feet in hips wide, right leg sprawl forward. On left bend in knee, lean both arms, slope forward with your body.
2. Calf
Body weight be on right leg, and left leg step back, holding both feet directly parallel forward, fifth on ground. Feet’s are spaced between hips.
3. Hip
Standing in previous form for calif stretching, lift your back foot, on front part of the feet, bend knee and scotch hip ahead. Repeat all three exercise on other side.
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Careful Shopping
Did you know that the vegetables and fruits you buy might not have the amounts of minerals and vegetables you think? All of us are concerned about getting the proper nutrition from the fruits, vegetables and other food we eat. Most of us do our food shopping at our local grocery stores and we think we are getting the proper nutrition we need from the foods we buy.
Due to increased demand and economic reasons much of the food we get from farms is harvested without giving the land time to rest. Eventually they exhaust the soil and land loses the mineral quality it once had. Meaning no nutrients to pass on to the food we eat!
So what have farmers done to make up for the lack of nutrition in the food they grow? Farmers began to use chemical fertilizers. On the surface these items look wonderful, they appear to be bright beautiful crops. But these chemical fertilizers can not make up for the lack of nutrition to these crops.
If facts are to be believed, now you would have to eat eight oranges to get the daily dose needed for Vitamin C! So what can you do to get the proper amount of nutrition from food? There are several things you can do to ensure you get the proper amount of nutrition your body needs.
Taking daily vitamins can replenish your body with enough nutrition and make up for a lot of food deficits. Vitamins are safe to consume and can be relatively cheap. Remember to choose vitamins made from natural products and contain no artificial preservatives or additives.
The best option is to consume organically grown food, especially fruits and vegetables. Organic farmers have made a commitment to care for the environment and don’t use chemical fertilizers, or any other harmful chemicals. Organic farmers rotate the land to ensure that the food we eat contains an adequate amount of nutrition.
Organic grown foods are often high in vitamins, minerals and antioxidants, meaning more nutrition for you and your family. The increased nutrition to our bodies often results in decreases in illnesses such as cancer and heart diseases. Organic foods are not just healthy they taste great and will stay fresh longer than regular food.
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Warming-up, Cool Down And Stretching
Weight training like any sport activity needed a warming-up. The right warm up increase body temperature, and increasing blood flow, it also affects on entire effect training’s.
Without right and patient complete warm-up our training will not be successful. Without right warm up the chances to getting the right pump in muscle are significantly reduced. Five to ten minutes of medium jogging are not logical before arms exercise, or shoulders, but many one of us including me, after this rattle will start weight training much you run in teasier. After all don’t forget warm up those muscle that you planing to workout. How many times did o gym bursting of energy started to workout, hehe i knew it. There is one unwritten rule: LEAVE EGO WHEN YOU STARTIG TO WORKOUT.
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How To Get A Six Pack?
One of my readers, has ask me a question about his diet:
Rate my diet/exercise in getting a six pack? i read tons of articles and i finally decided to split my goals to losing belly fat and building muscle at two different times. i hav decided to lose the fat to show my six pack before i build muscle. i do jiu-jitsu mon, wed, fri. which it like weight training because we work out on our core and do a lot of total body workouts,i wouldnt call it a cardio workout but more of weight lifting.
then i was going to do two 15 minute sprints,one in the afternoon and one in the evening every tues,thurs and sat. but i am not very sure on my diet,i was thinking that i should eat a lot of protein and little calories and little carbs. Age:14
Weight: 120 pounds please rate my diet/exercise to obtain a six pack and leave any tips or suggestions on my routines. thank you
Well, your program is nice from one to ten, i would sad 7. If you want to show abs, you must change eating habits. Start drinking protein shakes-the best is whey protein, ate more bananas and nuts. Nuts are good because of nut oil, eat peanut. Next is fish and fish oil. Any kind of fish, and drink a lot off water about 4l a day.
Next thing your exercise, run 30 min afternoon only then noo need to run in morning. That is my only complain, other things are great. About jiu-jitsu if you want you could start going to gym, to gain more strength but NOT before 17, because you could stop growing. You already have abs you simply don’t see them because of fat…everybody have abs, so work on them only that they could become bigger. And remember nutrition is even more important than exercise.
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First Time In Gym!
Now you decided to start working out, and go to gym, because summer is coming and you want to look great, no worries just read my blog, follow my tips, and you will have a body for sin!
OK, first thing you have to do when you decide to work out. First you set yourself a goal, do you want to lose weight, pump muscle or gain weight, You MUST make a program or ask a local gym coach to make you one. Now you have a program, next thing is NUTRITION-yep without a good nutrition no results, well there will be results, but minimum. I’m sure that you want maximum results, and changing a nutrition is not an easy thing to do, i know it extremely well. When you start to going in the gym, go with a friend-for little competition, working on your own is not easy, and it’s take a lot of self-control.
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Welcome To The New OnlineGym.com!
Hi my name is Montoya Raif. I decided to run a blog because my passion for writing and to share my knowledge to other, currently I’m writing a book in Spain, which i hope it will go well. Anyway i hope that you will enjoy my articles, i will do my best to give you the best information and knowledge, because knowledge=power.
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