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Working the
lower body requires a lot of energy, but that effort is
repaid with many benefits. Energetic exercise which uses
the big muscles of the legs and hips speeds up your
metabolic rate long after the exercise is over. Thus a
combination of strength training to accentuate and
define muscles, and frequent aerobic exercise to help
you lose any excess fat, can dramatically improve your
shape. To learn more check out this week's article on
Get Ready for Lower Body Workout. |
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In weight training the muscles should be work from largest to smallest. If you
already have enough size in most of the large muscles then work your weakest
body part first. The muscles should be worked in this order: quads, chest, back,
hamstrings, shoulders, calves, triceps, biceps, forearms/wrists, abs because, to
get the most gains the large muscles have to be worked hard enough to promote
growth. If, for example, you worked your triceps to failure then tried to bench
press, to work the chest, your triceps would be worn out before your chest
worked hard enough to grow.
Avoid working abs before doing Squats. The abs are a very important link in
doing squats, they shouldn't be tired before doing squats. If triceps are worked
before the chest make sure to lower the weight when working the chest.
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Hold the right Perspective
One day a father and his rich family took his young son on a trip to the country
with the firm purpose to show him how poor people can be. They spent a day and a
night in the farm of a very poor family. When they got back from their trip the
father asked his son, "How was the trip?"
Very good, Dad!"
"Did you see how poor people can be?" the father asked.
"Yeah!" "And what did you learn?"
The son answered, "I saw that we have a dog at home, and they have four. We have
a pool that reaches to the middle of the garden, they have a creek that has no
end. We have imported lamps in the garden, they have the stars. Our patio
reaches to the front yard, they have a whole horizon.
When the little boy was finishing, his father was speechless.
His son added, "Thanks, Dad, for showing me how poor we are!" Isn't it true that
it all depends on the way you look at things? If you have love, friends,
family, health, good humor and a positive attitude toward life, you've
got everything!
You can't buy any of these things. You can have all the material possessions you
can imagine, provisions for the future, etc., but if you are poor of spirit, you
have nothing!.
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"Guard well your spare moments. They are like uncut
diamonds. Discard them and their value will never be
known. Improve them and they will become the brightest
gems in a useful life."
-- Ralph Waldo Emerson |
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Gingerbread
Ingredients:
Direction:
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Preheat oven to 350 degrees. Coat inside of a 10-inch sponge-cake type deep
pan (12-cup capacity) with canola oil spray. Sift together flour, sugar,
spices, baking soda and salt into a medium bowl.
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In a separate, large bowl, whisk together molasses, applesauce, oil and egg
until well blended. Add dry ingredients and stir until well blended. Whisk
in boiling water.
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Pour batter into baking pan. Bake until cake begins to pull away from pan
and tester inserted near center comes out clean, about 35 minutes. Transfer
to a baking rack and cool in pan 30 minutes. Invert cake onto a platter and
cool to lukewarm warm, about 15 minutes.
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Cut into squares and serve warm or at room temperature, with cider sauce, if
desired, or whipped cream or vanilla ice cream
Nutritional Information:
Makes 10 servings. Per serving: 134 calories, 5 g total fat (1 g saturated fat),
22 g carbohydrates, 1 g protein, more than 1 g dietary fiber, 162 mg sodium. |
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Get Ready for Lower Body Workout
Working the lower body requires a lot of energy, but
that effort is repaid with many benefits. Energetic
exercise which uses the big muscles of the legs and hips
speeds up your metabolic rate long after the exercise is
over. Thus a combination of strength training to
accentuate and define muscles, and frequent aerobic
exercise to help you lose any excess fat, can
dramatically improve your shape.
Your main aim
The challenge is to lift and condition the buttocks, to
create a distinct separation between the buttocks and
the back of the thigh, to improve the shape and tone of
the front of the thigh – particularly around the knee
and to firm and shape the inner thigh.
Take time to master each exercise, and don’t expect to
be proficient at them all immediately. Once learnt
correctly, they will be tools for life. Getting it right
takes practice and patience. Use a mirror to check your
posture and alignment through all the positions of each
exercise and if it doesn’t feel right check the
instructions again.
Training into shape
Muscles should be trained for both strength and stamina.
Different training results in different shapes. Track
athletes need power and speed so their training includes
jumping, lunging, and squatting. These moves result in
finely toned, shapely buttocks and quads. Endurance
runners work at a lesser intensity for longer periods
and have lean frames with comparatively small
musculature. Thus, to lose fat you need to do endurance
training, which entails exercising at a lower intensity
for longer; or to improve your shape do big, powerful
moves for a shorter time. You can adapt all these
exercises by changing the intensity and duration.
Learn more about this article |
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