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If you find yourself too busy to make it to the gym 5-6
times per week or you feel that your body is over
trained and you need a refreshing change, the total body
workout may be just the thing you need. These exercises
stimulate the most response from the body in terms of
not only the muscle fibers recruited, but also in the
release of the necessary hormones to promote muscular
growth. To learn more, read this week's article on
Total Body Workout: Top to toe Rejuvenation. In fitness
Namita |
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Carbohydrate is the predominant energy source for
strength training. Stored as glycogen in the muscles, it
is the fuel used to supply energy for short, intense
bursts of power. The harder and longer you work out, the
more glycogen your muscles require. Once these stores of
glycogen are gone your energy level will drop and you
will run out of fuel to power muscle contractions. For
this reason, athletes doing strength training exercise
in the hopes of building lean muscle need to have an
adequate carbohydrates intake.
Experts recommend at least 500 to 600 grams of
carbohydrate per day to keep your muscle glycogen stores
high. You can base your personal requirement on the
following formula: 3.6gr carb x body wt(lbs)= grams carb/day. |
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Formula for Success
The more desire you have to improve some part of yourself, the more successful
you'll become.
After every basketball game, a high school basketball coach watches the
videotape and analyzes what the team did so he can reinforce the things the team
did well and suggest ways to improve the things they didn't do well.
Just as the coach reviews the team's performance after every game so he can
suggest ways to keep them in the win column, you should review your performance
at work and develop a winning game plan. Actually, you can use the same strategy
as the high school basketball coach
First and foremost, you have to know what you're shooting for. Then, you must
have the burning desire to reach your goal -- whatever that goal may be. You can
possess the sharpest skills, execute them perfectly, and have the most support
and the best leadership -- but if you don't care, chances are good you'll still
fall short. You must WANT it. And that's what it takes to win. You can have
anything you want if you want it desperately enough.
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"The man who makes a success of an important venture
never wails for the crowd. He strikes out for himself.
It takes nerve, it takes a great lot of grit; but the
man that succeeds has both. Anyone can fail. The public
admires the man who has enough confidence in himself to
take a chance. These chances are the main things after
all. The man who tries to succeed must expect to be
criticized. Nothing important was ever done but the
greater number consulted previously doubted the
possibility. Success is the accomplishment of that which
most people think can't be done."
C. V. White |
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Avocado and
Mango Salsa
Makes: 3
cups.
Ingredients:
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1 ripe
avocado, peeled and diced
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1 cup chopped
ripe mango
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1 jalapeņo
pepper, seeded and finely chopped
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1/2 cup
chopped jicama
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Juice of 1
lime (2 tablespoons)
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Salt and
ground pepper
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1/4 cup
cilantro leaves, chopped
Directions:
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In a mixing
bowl, combine the avocado, mango, jalapeņo pepper, jicama, and lime juice.
Season to taste with salt and pepper. Mix in the cilantro. Let the salsa sit
20 minutes for flavors to meld before serving.
Nutritional
Information (Per serving):
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Total Body Workout: Top to toe Rejuvenation
If you find yourself too busy to make it to the gym 5-6
times per week or you feel that your body is over
trained and you need a refreshing change, the total body
workout may be just the thing you need.
At first you may wonder how you can ever work your whole
body in one workout. After all, most people are so
accustomed to performing 4-5 exercises per body part for
around 12-20 sets that they cannot imagine properly
training a body part with anything less.
The total body workout involves a focus on basic,
multi-joint movements. These exercises stimulate the
most response from the body in terms of not only the
muscle fibers recruited, but also in the release of the
necessary hormones to promote muscular growth. Also,
working all major muscle groups in one session will have
a synergistic effect on your body's response to the
training session. In short, your body should respond
well to this type of training, especially if it is a
drastic change from what you have been currently doing.
These exercises work because they stimulate muscle
growth. These are what the old-time greats focused on.
So do them.
Chest Flys (Db)-
The chest fly is a way to work the major muscles of the
chest with a focus on the outer part of the chest.
You'll most likely need to use a lighter weight for
flies, and you should take care when lowering the arms
down to avoid hurting the shoulders or losing control of
the weights.
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Lie on the floor, bench or step. Hold weights over
the chest with the palms facing each other.
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Keeping the elbows slightly bent, lower the arms out
to the sides and down until they're level with the
chest.
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Keep the elbows in a fixed position and avoid
lowering the weights too low.
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Squeeze chest to bring the arms back up as though
you're hugging a tree.
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Repeat for 1 to 3 sets of 8 to 16 reps
Learn more about this article |
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