This is NOT the path to optimum fitness excellence!

The cardio body building combination is actually the biggest training mistake you can make.

Now before you get angry…

There is absolutely nothing wrong with training like a Bodybuilder or Marathoner… especially if you are a Bodybuilder or Marathoner.

I am just proposing that the training philosophies of Bodybuilders and Marathoners are not the path to an optimum level of fitness where all of the physical skills of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness are improved… Whether you adhere to the philosophy of each group alone or in combination.

I know this goes against most physical training protocols used in commercial gyms around the world that adhere to the cardio body building combination as the training methods of choice.

It is easy to see how these training protocols came to be combined…

In an attempt to improve fitness on a more general level for the non-professional fitness enthusiast, gyms and health clubs throughout the world have prescribed the typical cardio body building program of isolated movement strength training and extended aerobic training sessions.

The belief was that if isolated movement weight training is effective for Bodybuilders, and extended aerobic sessions are effective for Marathoners, that a combination of the two training methods would give the general fitness enthusiast the best of both worlds.

The fact is, Bodybuilding training methods are more concerned with muscle growth than muscular strength, power and endurance… and both of these training methods almost completely ignore the other physical abilities like coordination, agility, balance, accuracy and flexibility.

It is no wonder why millions of people participating in cardio body building inspired fitness programs fail to meet their over-all fitness goals… They are making a big training mistake.

On a personal Note…

I am guilty of training in the cardio body building fashion in my younger years in preparation for wrestling season.

I would lift weights using isolation exercises and run long distances to increase aerobic capacity.

I quickly learned in the first week of practice that the inflated muscles and aerobic capacity that I gained through cardio body building training did little or nothing to provide the fitness level needed for my chosen sport.

Oh well, there is nothing I can do about that now… but there is something that YOU can do to improve your physical training in preparation for sport, work, life.

Reflect on your current workout program…

If your current workout program looks like the cardio body building protocol described above… don’t despair.

Any exercise is better than none, so you have not completely wasted your time.

In fact… the isolated movement strength training has given you some degree of strength, and the aerobic exercise is an essential base of fitness.

However, to improve your physical training and optimize your performance you must be prepared to radically change the methods you use in pursuit of strength, conditioning and fitness excellence.

Be honest with yourself… are you getting the most out of your current cardio body building physical training program?

Are the exercises and methods you are using best suited to improve over-all fitness… or do they only focus on muscular size and cardiorespiratory endurance?

Ask yourself this question…

Is your current physical fitness training program based on the acceptable and deliberate compromise of competence and ability to perform in ALL the areas of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness to produce optimum performance results under the greatest amount of circumstances?

If not, it is probably based on the cardio body building fallacy… and your physical training can be greatly improved.

If your goal of physical training is to inflate your muscles and perform monotonous, single intensity aerobic exercise for extended periods of time… do nothing.

If your goal of physical training is to become a better human being suited to successfully overcome the random challenges of sport, work and life… It is time to change your physical fitness training program to one not based on the cardio body building fallacy.

a) Eat and Eat – To build muscles, you must eat. Your calorie consumption must be more than your calorie expenditure. If you expand all the calories you have eaten, then where are the calories to build muscles?

2) Protein – Make sure that you eat enough protein. You should eat at least one gram of protein per pound of your body weight everyday if you want to gain muscle mass fast. If you don’t get enough protein, your muscles won’t grow big.

3) Supplement – If you cannot have adequate protein from your normal meals, supplement with protein shakes. If you want more strength so that you can lift heavier weights to grow bigger muscles, take Creatine supplement.

4) Weight Training – You must lift with heavy weights and to add on more weight consistently to progressively build your muscles. But it is very important not to sacrifice correct lifting techniques and form for the sake of lifting heavier.

5) Lift Free Weights – Use free weights like dumbells and barbells to recruit more muscle fibers so that more muscle fibers can be worked on.

6) Compound Exercises – Work with compound exercises like bench presses, squats, barbell rows, chin ups and dead lifts to build big muscle mass. If you concentrate on working your puny muscles like your biceps, then you will only have puny muscle growth.

7) Get Enough Rest – Have rest days in between your workout days and do not work the same muscle group more than twice a week. Your muscles need to recover from your workouts in order to grow big.

Get Enough Sleep – Sleep at least 8 hours a day. More even better. Your muscles grow when you sleep.

If you practise the above 8 steps consistently, your muscles will grow fast and big. Of course there are many more things you can do to achieve a competitive bodybuilder’s physique of which I cannot cover in just an article here. So do research for more knowledge.

Burn more calories:

Treadmills burn more calories per hour than any other exercise machine. A study by the Journal of the American Medical Association (JAMA) showed that a vigorous workout on a treadmill burns around 700 calories, compared to 627 for stair climbers and 498 for stationary bikes.

Another study done by the Medical College of Wisconsin and the VA Medical Center in Milwaukee, showed that calories burned on the treadmill for 60 minutes averaged 705 – 865, more than a stair machine, rowing machine or stationary bike.

Workout whenever you want:

With your own treadmill, you have the freedom to workout at any time of the day that you want. No waiting in the lines at the health club, no speeding to the gym to get in before ‘the rush’, no walking outside at night in the dark.

Wear whatever you want:

With a home treadmill you can wear whatever you want to workout. No worrying if your shorts match your T-shirt. No worrying if your shirt is too ragged or if your sweat pants are too loud.

Workout for as long as you want:

I don’t know about you but I hate, hate, hate it when someone kicks me off the treadmill at the gym because my ‘time is up’. With a home treadmill you have the freedom to go as long (or as little) as you want.

Get the body you’ve always wanted:

It’s a fact: when it’s convenient you’ll exercise more. Which means you have the power to get the kind of body you’ve always wanted. Tighten those buns, tone those abs, say ‘good bye’ to that spare tire and ‘hello’ to a tiny waist with your own treadmill.

No more boredom:

How many times have you gone to the gym and been bored out of your mind within 10 minutes of your workout? With a home treadmill you can set it up in front of your tv and watch your favorite shows or movies.

Before you know it you’ll have gone farther than you even realized – and burned more calories too. That means a better body in less time.

A simple way to exercise for those of us who aren’t gym bunnies:

If you’re not a muscle bound, 0% body fat gym bunny, a home treadmill is a simple, easy way to lose weight and stay in shape. Treadmills are easy to use and simple to work for anyone, regardless of fitness level.

These are just a few benefits of owning your own home treadmill. Chances are you have your own reasons for wanting one.

Regardless, if you decide to buy a treadmill for your home, you’re probably wondering exactly what to look for. Visit http://www.BuyingATreadmill.com for more on how to spot the perfect treadmill for you.

Good luck and have fun!

Royal jelly, also known as gelee, is a thick gelatinous milky white substance secreted from glands near the head of nurse worker bees and fed to the hive’s queen from her larval stages and up into adulthood. Its sole purpose it to stimulate her growth and development. It seems that the royal jelly acts on the juvenile hormones in the developing queen’s body and this allows her to mature while the drones, which aren’t given royal jelly, remain in a state of physical immaturity. A hive queen can live up to seven years, but without her special diet of royal jelly the queen would have had the same short life cycle of any other worker bee – seven to eight weeks.

The Ancient Egyptians kept bees as far back as 5,500 B.C. and royal jelly has been used in Chinese medicine for centuries and still is today.

People have used royal jelly as a general health tonic for ages but it is also used for specific aliments too. It has be touted to relieve heart, liver, kidney, digestive and skin disorders, to treat high cholesterol, slow the signs of aging, relieve the pain of arthritis, slow the progress of multiple sclerosis, enhance immunity, improve sexual performance, enhance hair growth and even to heal bone fractures. Many people swear that royal jelly helps improve their stamina, energy and overall sense of well being too. Melbrosia, a mixture of royal jelly and bee pollen and is commonly used by menopausal women to manage their hot flashes and other associated physical symptoms.

It is popularly held belief that royal jelly has rejuvenating and anti-aging properties in humans, scientifically it hasn’t lived up to this expectation, but it isn’t without potential medical benefits.

Royal jelly is comprised of mostly water, but it also contains proteins, fats, sugars and other trace substances too. One of the types of protein found in royal jelly, and one of the sugars, has been found to have antibacterial or antimicrobial properties. The gelee also contains vitamins, minerals and other phytosterols like Neopterin – also found in humans this chemical is believed to play a role in our immune system. According to PDR Health, “Royal jelly may have hypolipidemic, antibacterial, anti-inflammatory and antiproliferative activities. There is very preliminary evidence that it may also have some antibiotic, immunomodulatory, anti-inflammatory, wound-healing and anti-cancer effects.”

As a supplement can be taken in a tablet or capsule form, or it can be ingested in a wide variety of food items such as chocolates, fruit bars and antioxidant drink mixes. Royal jelly can also be found in an amazing array of personal care items like lip balm and skin cream too.

While royal jelly supplements and products are widely available and frequently used pregnant and nursing mothers, those with allergies or hypersensitivities to any of its components shouldn’t use this supplement. Side effects include rashes and itching, asthma attacks and bronchospasms, and rarely, anaphylaxis and even death has occurred.

As with any health supplement unsubstantiated claims are common place when it comes to extolling the virtues of royal jelly, and though there are no current studies that point definitively to the benefits of its use there is emerging information that looks hopeful.

Mind is like a disturbed pond with many impurities. First you need to stop the inflow of fresh impurities and then remove the existing impurities to clean the mind. Abhyasa is one of the practices for purifying the mind. Dhyana is one of the sub practices of abhyasa. This is a stage that a person reaches after practicing concentration for some time. At the start of dhyana, the mind is steadier and only a single thought about an object arises in the mind. Now it is safe to say that the state of dhyana is reached. Here, the mind becomes very stable like the flame of a lamp in a calm atmosphere and its contact with the object of experience becomes intense and complete.

There are two varieties of dhyana called sagunadhyana and nirgunadhyana. In the first dhyana, the stillness of mind is associated with an object of experience which can be experienced through the sense organs. The second one is completely mental. It implies complete absorption of mind into itself. Here, the mind is not associated with any external object. It becomes completely still in this state. This mind is supposed to remain still, silent and sensitive such that it can understand any past, present and future event that might have happened anywhere in the universe.

But what about the filters? The filters are usually made from cellulose acetate, and studies have shown that smokers commonly ingest and/or inhale some of these fibres. This happens because small fragments of cellulose acetate become separated from the filter at the end face. The cut surface of the filter of nearly all cigarettes has these fragments. This means that if you smoke a filter cigarette you are likely to have small fragments of plastic-like material in your tubes and lungs.

Don’t let this be an excuse to go back to smoking unfiltered cigarettes. Cigarette smoke damages your heart as well as your lungs. Carbon monoxide and nicotine are the two chemicals in cigarette smoke that probably have the most effect on the heart. Carbon monoxide attaches to red blood cells, so that in smokers up to half the blood can be carrying carbon monoxide rather than oxygen.

Nicotine stimulates the body to produce adrenaline which makes the heart beat faster and raises blood pressure, forcing the heart to work harder.

Other parts of the smoke appear to damage the lining of the coronary arteries and this leads to the build up of fatty material in the arteries.

Many smokers have switched to low tar cigarettes. It is the tar that causes cancer, but low tar cigarettes don’t necessarily have less carbon monoxide and nicotine, so may be no less harmful for the heart. (This doesn’t mean that you should go back to higher tar cigarettes, but it does mean that you can’t believe that your health will be fine because you are smoking low tar cigarettes.)

My father’s last words before he died of a heart attack were “I’m dying for a cigarette.” He had no idea how true that was.

Here are presented three poses and three breathing exercises that have the following effects when done together in a series:

-They stimulate the physiological functions of the genital and anal area. -They correct muscle weakness and anatomical problems of the anal and genital region. -They increase the sexual drive and abilities. -They produce a stimulating response that spreads upwords along the spine and revitalizes the whole body. -They stimulate the physiological functions of the respiratory tract and help against infections in the airways. -The exercises are very good to start each day with, or to do before going to bed in the night.

POSE 1

Stand on your hands and knees upon the floor.

Kneel backword so that your buttocks go backword and down towords your feet and stretch your arms foreword.

Breath out and then take a deep breath in, filling your lungs totally with air. Hold your breath with the air inside.

Squeeze your anal muscles and pull your anal opening as deeply inword as you can. However do not strain when squeezing. This exercise shall not be exhausting.Relax your anal muscles compleetely again.

Repeat the sqeesing and relaxing 3-5 times, but not so long that you go out of oxygen in your body.

Empty your lungs. Rize up on your hands and knees again. Relax a while in this position and then you can repeat the exercise if you wish.

POSE 2

Lie on your back upon a carpet on the floor with your arms along your sides and relax.

Breath out.

Then breath inn deeply while relaxing all the muscles you do not need for the breathing.

Then breath out. When breathing out, squeeze your anal muscles and pull your anal opening as deeply inword as you can. However do not strain when squeezing. This exercise shall not be exhausting.

After having breathed out, relax your anal muscles again.

Repeat the breathing in and breathing out whiile squeezing 3-8 times, but not som much that you get exhausted.

Then relax again.

POSE 3

Lie on your back upon a carpet on the floor.

Breath out completely.

Swing your armes in an arch over your head and down to the floor over your head so that your whole body is stretched from top to toe. When swinging your arms, take a deep breath filling your lungs totally with air.

Hold your breath with the air inside.

Squeeze your anal muscles and pull your anal opening as deeply inword as you can. However do not strain when squeezing. This exercise shall not be exhausting. Relax your anal muscles compleetely again.

Repeat the sqeezing and relaxing 3-5 times.

Swing your arms back at the same time as you empty your lungs. Relax some while and then you can repeat the exercise if you wish.

BREATHING EXERCISE 1

Sit upon a pillow on the floor with your legs crossed and the back streight.

Empty your lungs completely.

Breath in counting to 4. When breathing in, try to do it in three stages that proceed smoothely into each other:

Use first your diafragm so that your stomack moves out.Then fill further by using your chest muscles. And then complete the filling by using the muscles around your shoulders.

Hold your breath counting to 16.

Then breath out counting to 8. When breathing out, try to do it in three stages that proceed smoothely into each other:Use first your diafragm so that your stomack moves in. Then empty further by using your chest muscles.And then complete emptying by using the muscles around your shoulders.

BREATHING EXERCISE 2

Sit upon a pillow on the floor with your legs crossed and your back streight. Take 10 rapid deep breathes in and out after another, but not so rapid that you get strained or breath uncompleetely.

When breathing in, try to do it in three stages that proceed smoothely into each other: Use first your diafragm so that your stomack moves out. Then fill further by using your chest muscles.And then complete the filling by using the muscles around your shoulders.

When breathing out, try to do it in three stages that proceed smoothely into each other: Use first your diafragm so that your stomack moves in.Then empty further by using your chest muscles. And then complete emptying by using the muscles around your shoulders.

After the last in-breath , hold your breath with your lungs filled counting to 10.

Then breath out.

BREATHING EXERCISE 3

Sit upon a pillow on the floor with your legs crossed and your back streight.

Empty your lungs completely.

Close your left nostril with the fingers of one of your hands. Breath in through your right nostril counting to 4.

When breathing in, try to do it in three stages that proceed smoothely into each other:Use first your diafragm so that your stomack moves out. Then fill further by using your chest musclesAnd then compleete the filling by using the muscles around your shoulders.

Hold your breath counting to 16.

Then close your right nostril with your fingers.

Then breath out through your left nostril counting to 8.

When breathing out, try to do it in three stages that proceed smoothely into each other: Use first your diafragm so that your stomack moves in. Then empty further by using your chest muscles. And then complete emptying by using the muscles around your shoulders When you have breathed out, repeat the exercise, but this time begin by closing your right nostril first.

RELAXING AT THE END OF THE SERIES:

When the series is done, then lie down upon a carpet on the floor andrelax for 2-5 minutes. This relaxation will increase the effects of the exercises and make you recover if the exercises have made you tired.

Concetrate upon relaxing your legs first, then your lover body, then your upper body, then your arms and shoulders, and at last your head and face. When the whole body is relaxed, try not to think about anything, and relax your whole body even furter. Then lie some time in this relaxed state without thinking about anything.

There are three main types of home gym equipment: traditional, rod systems, and gravity resistance (Of course, there are also free weight bench sets, but these aren’t necessarily for everyone and, depending on whether or not you have small children or pets in your home, may present potential hazards).

Traditional gym machines are generally what you would find in your local gym. These machines tend to be big and heavy, and can take up a lot of space. They involve pulley assemblies
attached to weight stacks and the amount of weight a person can work with can usually range up to 300 lbs. Of course, the precise amount of weight to be used for a particular exercise may be determined by the use of a simple pin-slot system. How much do they cost? Well, they can be quite pricey, starting out in the 800 to 900 dollar range going all the way up to and exceeding 2000 dollars based on chosen options and features.

Traditional home gyms have been around for decades. However, a second type of home gym setup, the rod system, seems to be the wave of the future. These machines use rods with different resistance rates selectable with a hook and bungee system. Rod systems have the advantage of being both smaller and lighter than traditional home gyms. They have a sleeker look and are absent a heavy weight stack—definitely a consideration if you have small children in the home. Power rod machines also feature a full range of exercises, including rowing on some models. The resistance rods are usually standard at 210lbs as the max. However, these are upgradeable to a maximum of 410lbs! What’s the cost? Machines like this range from 900 to 2200 dollars.

Finally, another type of home gym that is growing in popularity is the gravity resistance gym. Gravity resistance systems are very compact and “easily stowed”, using only minimal space when
assembled. They use a system of pulleys and your own body weight to achieve a quality work out. Different settings allow your body weight to utilize greater or lesser amounts of resistance making them easy to use for both the beginner and the advanced user. Gravity resistance systems come in several different sizes and may be configured to fit neatly under a bed or in the corner of a room. Size is certainly an advantage, but here are two other advantages: a user can engage in a wide range of exercises and the machines are reasonably priced at 300 to 600 dollars.

Which home gym set up should you buy? As with most purchases, your decision should ultimately be based on the balancing of several concerns; namely, your needs, preferences, and available
finances. However, rest assured, if working out and getting into shape at home is what you desire, there are certainly more than enough choices to choose from.

The author of this article is Tim Moore, who publishes a website on Vitamins, herbs, and nutrition which features a section on Antioxidants

The Sleep Genie, for instance, is a product developed by Odyssey Direct Solutions and has been doctor recommended and approved. This product may be able to help even if snoring surgery did not.

Surgery snoring procedures may include a variety of techniques, including injections, the removal of tonsils or a complete reconstruction of the jaw area. Typically, surgery is a last resort only after every possibility has been tried without success.

Even doctors will tell you that surgery should only be considered after every other alternative has been exhausted. The reason is because surgery snoring procedures are expensive, painful and cannot guarantee results.

Physicians agree that, with any surgery, there is always the possibility of unexpected complications. For these reasons, many patients are looking for alternative remedies before considering a surgery snoring procedure.

Effective anti-snoring aids, such as the Sleep Genie, may be one such alternative. This device, which is manufactured using a nylon lycra blend, is comfortable to wear and slim in it’s design.

Fitting on the head and below the jaw, the Sleep Genie comfortably supports the jaw while keeping the mouth closed. Researchers believe that one of the most common reasons that people snore is because they sleep with their mouth open. The Sleep Genie helps to correct that problem without disrupting sleep.

In addition, you may lessen your chance of needing a surgery snoring procedure by attempting to eliminate snoring on your own.

For example, sleeping on your side instead of your back, ridding your home of allergens, using air filtration units in every room and maintaining a well-balanced program of diet and exercise can all help to eliminate snoring and the need for a surgery snoring procedure.

When you finally say goodbye to snoring, your days will be happier and you will find it much easier to concentrate on everyday activities. In addition to feeling better emotionally, a quality night’s sleep will help to maintain a healthy immune system.

Whether or not the sufferer realizes it, snoring affects every part of their life and it all starts with a good night’s sleep.

This article is intended for informational purposes only. It should not be used as, or in place of, professional medical advice. Before beginning any treatment for snoring, please consult a doctor for a proper diagnosis and remedy.