tag:blogger.com,1999:blog-51002837511808173082024-02-20T00:33:05.802-08:00Get Fit Quick TipsTips on Getting you into shape quickly. Follow these correctly and feel and see the difference to your body.FitnessGuyhttp://www.blogger.com/profile/08625607318607558910noreply@blogger.comBlogger28125tag:blogger.com,1999:blog-5100283751180817308.post-33358223500196582972012-01-01T04:13:00.000-08:002012-01-02T07:04:50.309-08:00Biceps Exercise: Alternating Hammer Curls<dl style="background-color: white;"><div align="left" class="profile-row" style="border-bottom-width: 0px; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; clear: both; color: #252525; line-height: 18px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 5px; padding-right: 5px; padding-top: 0px;">
<span style="font-family: Georgia, 'Times New Roman', serif;">Where it Targets: </span></div>
<span style="color: #252525; font-family: Georgia, 'Times New Roman', serif;"><ol>
<li><span style="line-height: 18px;">Biceps</span></li>
<li><span style="line-height: 18px;">Forearms</span></li>
</ol>
</span><div align="left" class="profile-row" style="border-bottom-width: 0px; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; clear: both; color: #252525; line-height: 18px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 5px; padding-right: 5px; padding-top: 0px;">
<ol></ol>
</div>
<dd><span style="font-family: Georgia, 'Times New Roman', serif;">Equipment Needed: <b>Dumbbells</b></span></dd><dd><span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></dd><dd><div style="text-align: -webkit-auto;">
<span style="background-color: white; text-align: justify;"><u><b><span style="font-family: Georgia, 'Times New Roman', serif;">Step 1</span></b></u></span></div>
<div style="text-align: -webkit-auto;">
<span style="background-color: white; text-align: justify;"><span style="font-family: Georgia, 'Times New Roman', serif;">Hold two dumbbells of your preferred weight to your sides, with your palms facing in and arms straight.</span></span></div>
<div style="text-align: -webkit-auto;">
<span style="background-color: white; text-align: justify;"><span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></span></div>
<div style="text-align: -webkit-auto;">
<span style="background-color: white; text-align: justify;"><span style="font-family: Georgia, 'Times New Roman', serif;"><u><b>Step 2</b></u></span></span></div>
<div style="text-align: -webkit-auto;">
<span style="font-family: Georgia, 'Times New Roman', serif;">With your elbows to your sides, raise one dumbbell until your forearm is fully vertical and your thumb faces your shoulder. </span></div>
<div style="text-align: -webkit-auto;">
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div style="text-align: -webkit-auto;">
<span style="font-family: Georgia, 'Times New Roman', serif;"><u><b>Step 3</b></u></span></div>
<div style="text-align: -webkit-auto;">
<span style="font-family: Georgia, 'Times New Roman', serif;">Lower your arm to its original position and repeat the steps with the other. Do it as many times as you can with good <a href="http://getfitquicktips.blogspot.com/2011/09/why-form-is-important-in-workout.html">form</a>.</span></div>
</dd><span style="font-family: Georgia, 'Times New Roman', serif;"><div style="text-align: justify;">
</div>
</span></dl>FitnessGuyhttp://www.blogger.com/profile/08625607318607558910noreply@blogger.com4tag:blogger.com,1999:blog-5100283751180817308.post-41427320888913406642011-12-30T11:29:00.000-08:002011-12-31T14:05:03.565-08:00Isotonic vs Isometric Training<span style="font-family: Georgia, 'Times New Roman', serif;">Over the past two posts, you have been informed about <a href="http://getfitquicktips.blogspot.com/2011/12/isotonic-contraction.html">Isotonic</a> and <a href="http://getfitquicktips.blogspot.com/2011/12/isometric-contractions.html">Isometric</a> Contractions. From reading those posts, you will know the difference between Isotonic and Isometric contractions. But what are the advantages and the disadvantages of them?</span><br />
<br />
<u><b><span style="font-family: Georgia, 'Times New Roman', serif;">Advantages of Isotonic Muscle Contractions</span></b></u><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"></span><br />
<ol><span style="font-family: Georgia, 'Times New Roman', serif;">
<li>Isotonic Contractions strengthen the muscles throughout the range of movement.</li>
<li>It is also easily adaptable to most sports</li>
</span></ol>
<span style="font-family: Georgia, 'Times New Roman', serif;">
<div>
<u><b>Disadvantages of Isotonic Muscle Contractions</b></u></div>
<div>
<ol>
<li>Muscles can become sore due to the stress placed upon them.</li>
<li>Muscles gain strength at the weakest point of action which is injury.</li>
</ol>
<div>
<u><b>Advantages of Isometric Muscle Contractions</b></u></div>
</div>
<div>
<ol>
<li>Develops Strength, especially <a href="http://getfitquicktips.blogspot.com/2011/12/fitness-strength.html">Static Strength</a>.</li>
<li>Quick and easy to do anywhere.</li>
</ol>
<div>
<u><b>Disadvantages of Isometric Muscle Contractions</b></u></div>
</div>
<div>
<ol>
<li>Muscles gain most strength through range of movement.</li>
<li>With Isometric Contractions, blood pressure is increased due to limitation of the blood flow to the heart. It is therefore not good for those with heart problems.</li>
</ol>
<div>
<u>Differences between both contractions in relation to <b>baseball</b>.</u></div>
<div>
<div style="direction: ltr; margin-bottom: 0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.72pt; text-align: left; text-indent: 0in; unicode-bidi: embed; vertical-align: baseline; word-break: normal;">
</div>
<ul>
<li><span style="text-indent: 0in;">Deep fielder throwing a ball to person on a base - </span><b style="text-indent: 0in;">Isotonic</b></li>
<li><span style="text-indent: 0in;">Batter running around bases -</span><b style="text-indent: 0in;"> Isotonic</b></li>
<li><span style="text-indent: 0in;">Holding bat before receiving a pitch - <b>Isometric</b></span></li>
<li><span style="text-indent: 0in; vertical-align: baseline;">Pitcher holding the </span><span style="text-indent: 0in; vertical-align: baseline;">ball in the air - <b>Isometric</b></span></li>
</ul>
</div>
</div>
</span>FitnessGuyhttp://www.blogger.com/profile/08625607318607558910noreply@blogger.com3tag:blogger.com,1999:blog-5100283751180817308.post-21723880925757521372011-12-29T09:07:00.000-08:002011-12-31T14:05:03.559-08:00Isometric Contractions<span style="font-family: Georgia, 'Times New Roman', serif;">Isometric Contractions are muscle contractions which causes the muscle length to remain the same whilst under tension. i.e. no
shortening of the muscle.</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;">Examples Include:</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"></span><br />
<ul><span style="font-family: Georgia, 'Times New Roman', serif;">
<li>Tug of war </li>
<li>Scrummaging in rugby </li>
<li>Attempting to lift an immovable object </li>
<li>Holding a weight at arm's length </li>
<li>Strength tests in competitions such as World Strongest Man e.g. holding car batteries in front of you at arms length.</li>
</span></ul>
<span style="font-family: Georgia, 'Times New Roman', serif;">
</span>FitnessGuyhttp://www.blogger.com/profile/08625607318607558910noreply@blogger.com0tag:blogger.com,1999:blog-5100283751180817308.post-89823818515741913302011-12-27T15:50:00.001-08:002011-12-31T14:05:03.574-08:00Isotonic Contractions<span style="background-color: #f3f1f2; font-family: Georgia, 'Times New Roman', serif; line-height: 16px; text-align: left;">Isotonic contractions are muscle contractions which cause the muscle to change its length as it contracts and causes movement of a body part. There are two types of Isotonic contraction:</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><b><b><br /></b><br />
Concentric</b>-The most common type of muscle contraction. Muscle length shortens under tension- from "long and thin" to "short and fat". <span style="text-align: left; text-indent: -0.38in;">Examples include:</span></span><br />
<ul>
<li><span style="text-align: left; text-indent: -0.38in;"><span style="font-family: Georgia, 'Times New Roman', serif;">Pull ups; </span></span></li>
<li><span style="text-align: left; text-indent: -0.38in;"><span style="font-family: Georgia, 'Times New Roman', serif;">Push Ups;</span></span></li>
<li><span style="text-align: left; text-indent: -0.38in;"><span style="font-family: Georgia, 'Times New Roman', serif;">Sit Ups;</span></span></li>
<li><span style="text-align: left; text-indent: -0.38in;"><span style="font-family: Georgia, 'Times New Roman', serif;">Bicep Curls;</span></span></li>
<li><span style="text-align: left; text-indent: -0.38in;"><span style="font-family: Georgia, 'Times New Roman', serif;">Throwing a ball; </span></span></li>
<li><span style="text-align: left; text-indent: -0.38in;"><span style="font-family: Georgia, 'Times New Roman', serif;">Swinging a bat.</span></span></li>
</ul>
<span style="font-family: Georgia, 'Times New Roman', serif;"><b>Eccentric</b>-
<span style="background-color: #f3f1f2; line-height: 16px; text-align: left;">Eccentric contractions are when the muscle gets longer under tension. Examples include:</span></span><br />
<ul>
<li><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 16px;">Football/Soccer</span></span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 16px;">Walking</span></span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 16px;">Squats</span></span></li>
</ul>FitnessGuyhttp://www.blogger.com/profile/08625607318607558910noreply@blogger.com1tag:blogger.com,1999:blog-5100283751180817308.post-82823297880373365612011-12-26T06:08:00.001-08:002011-12-31T14:05:03.571-08:00Fitness: Suppleness<span style="font-family: Georgia, 'Times New Roman', serif;"><b><u>What is Suppleness? </u></b><br /><img src="file:///C:/DOCUME~1/Owner/LOCALS~1/Temp/art59.tmp" /> <br />Suppleness, also known as Flexibility and Mobility is the ability to move the joints through their full range of motion. Suppleness is very important for staying healthy & avoiding injury. Suppleness it is an element of fitness that should not be ignored. It should be part of all training programmes. Suppleness is not dependent on your shape. <br /><img src="file:///C:/DOCUME~1/Owner/LOCALS~1/Temp/art63.tmp" /> <br /><img src="file:///C:/DOCUME~1/Owner/LOCALS~1/Temp/art64.tmp" />Suppleness is specific, for example you can be flexible in your hamstring, but not your shoulders. </span><span style="font-family: Georgia, 'Times New Roman', serif;">If our muscles are left to get tight without regular <a href="http://getfitquicktips.blogspot.com/2011/11/why-stretching-is-important.html">stretching </a>we lose our suppleness. We must <a href="http://getfitquicktips.blogspot.com/2011/11/best-stretches-for-body.html">stretch our muscles</a> often.</span>FitnessGuyhttp://www.blogger.com/profile/08625607318607558910noreply@blogger.com2tag:blogger.com,1999:blog-5100283751180817308.post-18977603673572960102011-12-25T02:39:00.001-08:002011-12-31T14:05:03.556-08:00Fitness: Strength<span style="font-family: Georgia, 'Times New Roman', serif;"><u>What is Strength</u><br />From one of the previous posts: <a href="http://getfitquicktips.blogspot.com/2011/12/health-related-fitness.html">"5 Major Components of Fitness"</a> you will learn that strength is 'the ability to apply force & overcome resistance'. It is also 'the ability of the muscles to carry out daily tasks'. Strength is generally the amount of force that can be exerted by a muscle. </span><div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"> This involves:</span></div>
<div>
<ul>
<li><span style="font-family: Georgia, 'Times New Roman', serif;"><b>maximum strength</b>- </span><span style="font-family: Georgia, 'Times New Roman', serif;">the maximum force that can be applied by a muscle to an object;</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;"><b>muscular power</b> - the amount of force applied to something or the ability to do strength performances quickly (Speed x Strength = Power);</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;"><b>muscular endurance</b>- The ability to work for long periods of time without getting tired. </span></li>
</ul>
</div>
<div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><u>Types of Strength</u></span></div>
</div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><b>Dynamic Strength</b>- <span style="text-align: left; text-indent: -0.38in;">The strength we need to keep
us moving over long periods of time;</span></span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><b>Static Strength</b>- Strength that is applied in a Stationary Position;</span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><b>Explosive Strength</b>- Maximum strength applied in one explosive quick powerful movement;</span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><b>Isotonic Contraction</b>- Muscle contraction as the muscle is moving;</span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><b>Isometric Contraction</b>- Muscle contraction in a static or stationary position.</span></div>FitnessGuyhttp://www.blogger.com/profile/08625607318607558910noreply@blogger.com1tag:blogger.com,1999:blog-5100283751180817308.post-34477766784593964722011-12-23T04:14:00.001-08:002011-12-31T14:05:03.562-08:00Fitness: Stamina<u><b><span style="font-family: Georgia, 'Times New Roman', serif;">What is Stamina?</span></b></u><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><img src="file:///C:/DOCUME~1/Owner/LOCALS~1/Temp/art33.tmp" />As you may know from the <a href="http://getfitquicktips.blogspot.com/2011/12/health-related-fitness.html">previous post</a>, Stamina (also known as</span><span style="font-family: Georgia, 'Times New Roman', serif;"> cardio respiratory endurance, aerobic capacity and</span><b style="background-color: white; color: #29292a; font-family: Georgia, 'Times New Roman', serif; font-size: 13px; line-height: 18px;"> </b><span style="font-family: Georgia, 'Times New Roman', serif;">Cardiovascular Fitness</span>) is t<span style="font-family: Georgia, 'Times New Roman', serif;">he ability to work for long periods of time without getting tired. It can be both Muscular Stamina or Cardiovascular Stamina).<br /><img src="file:///C:/DOCUME~1/Owner/LOCALS~1/Temp/art34.tmp" /> <br /><img src="file:///C:/DOCUME~1/Owner/LOCALS~1/Temp/art35.tmp" />The working muscles in the body need constant energy & waste removal. The efficiency of the heart, lungs & blood vessels when doing this affects our levels of stamina. <br /><img src="file:///C:/DOCUME~1/Owner/LOCALS~1/Temp/art36.tmp" /> <br /><img src="file:///C:/DOCUME~1/Owner/LOCALS~1/Temp/art37.tmp" />This is scientifically known as <b>VO2 Max</b>. The amount of oxygen that can be transported to and used by the working muscles during exercise. <br /><img src="file:///C:/DOCUME~1/Owner/LOCALS~1/Temp/art38.tmp" /> <br /><img src="file:///C:/DOCUME~1/Owner/LOCALS~1/Temp/art39.tmp" />If you have high VO2 Max. You can use more oxygen than others which means you have greater stamina, can work for longer & don’t suffer from fatigue as much as others.</span><br />
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><b><u>Stamina and Sport</u></b></span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;">Stamina is e</span><span style="font-family: Georgia, 'Times New Roman', serif;">ssential in sports that last longer than a few
seconds.</span><span style="font-family: Georgia, 'Times New Roman', serif; font-size: small;"> The longer you can work without
getting tired the better your performance will be in sports such as swimming
running cycling or rowing.</span></div>FitnessGuyhttp://www.blogger.com/profile/08625607318607558910noreply@blogger.com0tag:blogger.com,1999:blog-5100283751180817308.post-54444037701288171252011-12-23T04:09:00.001-08:002011-12-31T14:05:03.568-08:005 Major Components of Fitness<u><b><span style="font-family: Georgia, 'Times New Roman', serif;">What is Health?</span></b></u><br />
<blockquote class="tr_bq">
<span style="font-family: Georgia, 'Times New Roman', serif;">The<i> 'state of
complete mental, physical and social well-being, and not merely the absence of
disease or infirmity’ .</i></span></blockquote>
<u><b><span style="font-family: Georgia, 'Times New Roman', serif;">What is Fitness?</span></b></u><br />
<blockquote class="tr_bq">
<span style="font-family: Georgia, 'Times New Roman', serif;"><i> <span style="text-align: center; text-indent: -0.38in;">‘The
ability to meet the demands of the environment’</span></i></span></blockquote>
<div style="direction: ltr; language: en-GB; margin-bottom: 0pt; margin-left: .38in; margin-top: 6.72pt; text-align: center; text-indent: -.38in; unicode-bidi: embed; vertical-align: baseline;">
</div>
<u><b><span style="font-family: Georgia, 'Times New Roman', serif;">What is Exercise?</span></b></u><br />
<blockquote class="tr_bq">
<i><span style="font-family: Georgia, 'Times New Roman', serif;">'Form of
physical activity done primarily to improve one’s health and physical fitness’ </span></i></blockquote>
<span style="font-family: Georgia, 'Times New Roman', serif;"><u style="font-weight: bold;">Health Related Exercise</u></span><br />
<br />
<span style="font-family: Georgia, 'Times New Roman', serif;">Exercise is any physical activity that helps to improve health and physical fitness. It is also thought to improve mental health and relieve stress. </span><br />
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;">There are 5 major components of fitness that help us to be physically healthy:</span><br />
<ul>
<li><span style="font-family: Georgia, 'Times New Roman', serif;"><b>Cardiovascular Fitness (Stamina)</b>- </span><span style="text-align: center; text-indent: -0.38in;"><span style="font-family: Georgia, 'Times New Roman', serif;">The
ability to exercise the entire body for long periods of time.</span></span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;"><b>Muscular Strength</b>-</span><span style="line-height: 90%; text-align: left; text-indent: -0.38in;"><span style="font-family: Georgia, 'Times New Roman', serif;">The ability to apply force
& overcome resistance.</span></span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;"><b>Muscular Endurance</b>- The ability to work for long periods of time without getting tired.</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;"><b>Body Composition</b>- The
percentage of bone, fat & muscle in the body.</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="font-weight: bold;">Flexibility (Suppleness)</span>- The ability to move joints through their full range of motion.</span></li>
</ul>
</div>FitnessGuyhttp://www.blogger.com/profile/08625607318607558910noreply@blogger.com0tag:blogger.com,1999:blog-5100283751180817308.post-66326385090842206622011-12-22T08:58:00.000-08:002011-12-31T12:00:54.280-08:00Healthy Recipe: Roasted Vegetable Couscous SaladA delicious pasta dish which you can enjoy on your fitness journey. It is eaten in the North African region with countries like Algeria, Morocco and Tunisia regarding it as a staple food<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="background-color: white; line-height: 19px;">.</span></span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
<u><b>You will need:</b></u><br />
<br />
<ul>
<li>125g of Baby Tomatoes</li>
<li>1/2 a Red Pepper (Sliced)</li>
<li>1/2 an Onion (Sliced)</li>
<li>70g of Couscous</li>
<li>125ml of Water</li>
<li>Freshly Ground Pepper</li>
<li>1 Stock Cube </li>
</ul>
<div>
<u><b>For the Dressing, you will need:</b></u></div>
<div>
<ul>
<li>28ml of Extra Virgin Oil</li>
<li>1/4 tsp of Cayenne Pepper</li>
<li>1/2 tbsp of Ground Cumin</li>
<li>1/2 tbsp of Tomato Puree</li>
<li>Juice of 1/2 a Lime</li>
</ul>
<div>
<u><b>Step 1</b></u></div>
</div>
<div>
Roast the vegetables for about 40 minutes on a high temperature.</div>
<div>
<br /></div>
<div>
<u><b>Step 2</b></u></div>
<div>
Place Couscous in a bowl, add stock and pepper and stir with fork and leave for it 5 minutes. </div>
<div>
<u><b><br /></b></u></div>
<div>
<b><u>Step 3</u></b></div>
<div>
Mix all the ingredients for the dressing and place them in a serving jug.</div>
<div>
<br /></div>
<div>
<u><b>Step 4</b></u></div>
<div>
Mix together the Couscous and roasted vegetables.</div>
<div>
<br /></div>
<div>
<u><b>Step 5</b></u></div>
<div>
Lightly drizzle dressing on top and serve the remainder separately.</div>RecipeGalhttp://www.blogger.com/profile/11292894115620126727noreply@blogger.com1tag:blogger.com,1999:blog-5100283751180817308.post-43054683931391788102011-12-21T05:19:00.000-08:002011-12-31T12:00:54.277-08:00Healthy Recipe: Fruit Salad<span style="font-family: Georgia, 'Times New Roman', serif;">An easy-to-make recipe. Very versatile and can be made with different fruits. This is my variant of fruit salad. This recipe can be adapted to suit your preference.<br /><br /><u><b>You will need:</b></u></span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;">1 banana, peeled and sliced</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;">1 apple, cored and sliced</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;">1 orange, peeled and segmented</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;">4 strawberries, halved</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;">10 grapes</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;">1 kiwi fruit, peeled and sliced</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;">100ml orange juice</span><br />
<br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><b><u>Step 1</u></b></span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;">Prepare fruit and place into a large serving bowl</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><u><b>Step 2</b></u></span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;">Add Orange juice</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><b><i>Tips</i></b></span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;">*Use fresh fruit in season, like raspberries in summer or apples in autumn</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;">*Mix in some canned fruit, like pineapples or peaches</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;">*Use whatever fruit you have-it's always good to eat!</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;">*Serve with low-fat yogurt for a great breakfast or dessert.</span>RecipeGalhttp://www.blogger.com/profile/11292894115620126727noreply@blogger.com6tag:blogger.com,1999:blog-5100283751180817308.post-43672438283998336912011-12-20T05:11:00.001-08:002011-12-31T13:05:36.607-08:00Abs Exercise: Double Up V-Sit Ups<div style="text-align: justify;">
</div>
<table border="0" cellpadding="0" cellspacing="0" height="100%" style="background-color: white; color: #424242; font-family: arial; font-size: 12px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><tbody>
<tr style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;" valign="top"><td height="100%;" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 10px; padding-left: 10px; padding-right: 10px; padding-top: 0px; text-align: justify;"><table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="background: white; mso-cellspacing: 0in; mso-padding-alt: 0in 0in 0in 0in; mso-yfti-tbllook: 1184; width: 100.0%;"><tbody>
<tr><td style="padding: 0in 7.5pt 7.5pt 7.5pt;" valign="top"><div class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-family: Georgia, 'Times New Roman', serif;">The Double Up V-Sit Ups. This
is one of the most effective ab exercises around.<br />
<br />
Where it Targets: <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 13.5pt; margin-left: .5in; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-indent: -.25in;">
<span style="font-family: Georgia, 'Times New Roman', serif;">1.<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span>Abs<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 13.5pt; margin-left: .5in; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-indent: -.25in;">
<span style="font-family: Georgia, 'Times New Roman', serif;">2.<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span>Lower Abs<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 13.5pt; margin-left: .5in; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-indent: -.25in;">
<span style="font-family: Georgia, 'Times New Roman', serif;">3.<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span>Obliques<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Georgia, 'Times New Roman', serif;">Equipment Needed: <b>None</b><o:p></o:p></span></div>
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</tr>
</tbody></table>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="color: black; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><b><u>Step 1</u></b><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="color: black; font-family: Georgia, 'Times New Roman', serif; font-size: small;">Lie flat on the floor with your arms straight behind your
head.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="color: black; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><b><u>Step 2</u></b><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="color: black; font-family: Georgia, 'Times New Roman', serif; font-size: small;">Flex your hips and bend your knees to raise your legs and your torso
from the floor<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="color: black; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><b><u>Step 3</u></b><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="color: black; font-family: Georgia, 'Times New Roman', serif; font-size: small;">Bring up your arms and make them touch your knees.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="color: black; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><b><u>Step 4</u></b><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="color: black; font-family: Georgia, 'Times New Roman', serif; font-size: small;">Pause halfway and return the the floor.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="color: black; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><b><u>Step 5</u></b><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="color: black; font-family: Georgia, 'Times New Roman', serif; font-size: small;">Straighten your arms and legs, flex again at your hips and lift
your legs and torso from the floor.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="color: black; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><b><u>Step 6</u></b><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="color: black; font-family: Georgia, 'Times New Roman', serif; font-size: small;">Make your toes and your hands touch.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="color: black; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><b><u>Step 7</u></b><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="color: black; font-family: Georgia, 'Times New Roman', serif; font-size: small;">Pause halfway and return the the floor. Repeat for as many times
you can with good, consistent <a href="http://getfitquicktips.blogspot.com/2011/09/why-form-is-important-in-workout.html">form</a>.</span></div>
</td></tr>
</tbody></table>
<br /><br />FitnessGuyhttp://www.blogger.com/profile/08625607318607558910noreply@blogger.com0tag:blogger.com,1999:blog-5100283751180817308.post-41429931823870690812011-12-19T12:15:00.000-08:002011-12-31T13:05:36.602-08:00Back Exercise: Barbell Deadlifts<div style="text-align: left;">
<span class="views-field-field-primary-muscle-value" style="background-color: white; border-bottom-width: 0px; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">The <b>Barbell Deadlift</b> is one of the best total body exercises. It is essential for muscle building.</span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"></span><br />
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</div>
<div class="views-field-field-ex-equipment-value" style="background-color: white; border-bottom-width: 0px; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; color: #252525; font-size: 12px; line-height: 18px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">
<span class="field-content" style="border-bottom-width: 0px; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; font-family: Georgia, 'Times New Roman', serif; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"></span></div>
</div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">Where it Targets: </span></div>
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<ol>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">Back (Upper and Lower) </span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">Hamstring </span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">Glutes (Butt)</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">Forearms</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">Core Muscles </span></li>
</ol>
</div>
<div align="left">
<span style="font-family: Georgia, 'Times New Roman', serif;">Equipment Needed: <b>Barbell</b></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div align="left" class="profile-row" style="border-bottom-width: 0px; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; clear: both; color: #252525; line-height: 18px; margin: 0px; padding-bottom: 0px; padding-left: 5px; padding-right: 5px; padding-top: 0px;">
<u><b><span style="font-family: Georgia, 'Times New Roman', serif;">Step 1</span></b></u></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">Stand in front of a barbell with your feet shoulder width apart and shins close to the bar. </span></div>
<div align="left" class="profile-row" style="border-bottom-width: 0px; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; clear: both; color: black; line-height: normal; margin: 0px; padding-bottom: 0px; padding-left: 5px; padding-right: 5px; padding-top: 0px;">
<b><u><span style="font-family: Georgia, 'Times New Roman', serif;">Step 2</span></u></b></div>
<div align="left" class="profile-row" style="border-bottom-width: 0px; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; clear: both; color: black; line-height: normal; margin: 0px; padding-bottom: 0px; padding-left: 5px; padding-right: 5px; padding-top: 0px;">
<span style="font-family: Georgia, 'Times New Roman', serif;">Lift the barbell with your hands slightly wider than the width of your shoulders. Keep your arms straight and bend your legs with your back straight. </span></div>
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<b><u><span style="font-family: Georgia, 'Times New Roman', serif;">Step 3</span></u></b></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">Position yourself as if you are doing a squat with the barbell at arms length in front of you.</span></div>
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<b><u><span style="font-family: Georgia, 'Times New Roman', serif;">Step 4</span></u></b></div>
<div align="left" class="profile-row" style="border-bottom-width: 0px; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; clear: both; color: black; line-height: normal; margin: 0px; padding-bottom: 0px; padding-left: 5px; padding-right: 5px; padding-top: 0px;">
<span style="font-family: Georgia, 'Times New Roman', serif;">Lift the barbell from the floor by straightening yourself until your whole body is upright. </span></div>
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<u><b><span style="font-family: Georgia, 'Times New Roman', serif;">Step 5</span></b></u></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">Pull your shoulders back. </span></div>
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<b><u><span style="font-family: Georgia, 'Times New Roman', serif;">Step 6</span></u></b></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">Then lower the bar back to the floor. Repeat for as many times you can with good, consistent <a href="http://getfitquicktips.blogspot.com/2011/09/why-form-is-important-in-workout.html">form</a>. </span></div>FitnessGuyhttp://www.blogger.com/profile/08625607318607558910noreply@blogger.com0tag:blogger.com,1999:blog-5100283751180817308.post-87851623837794251642011-12-18T15:37:00.000-08:002011-12-31T14:06:05.674-08:00How To Avoid Gaining Weight During the Holiday Season<span style="font-family: Georgia, 'Times New Roman', serif;">'Tis the season to be jolly. Without a doubt the festive season is one of the happiest times of year but it won't be a very happy new year if after all the wining and dining you discover that you have gained a whole load of weight. Weight that you have struggled to lose throughout the course of the year.</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;">One thing you have got to bear in mind is that the holidays can cause a lot of weight gain. Factors can include:</span><br />
<blockquote class="tr_bq">
<ul>
<li><span style="font-family: Georgia, 'Times New Roman', serif;"><b>Usual workout routine compromised</b> </span></li>
</ul>
</blockquote>
<blockquote class="tr_bq">
<ul>
<li><b><span style="font-family: Georgia, 'Times New Roman', serif;">Stress </span></b></li>
</ul>
</blockquote>
<blockquote class="tr_bq">
<ul>
<li><b><span style="font-family: Georgia, 'Times New Roman', serif;">Lack of activity</span></b></li>
</ul>
<ul>
<li><b><span style="font-family: Georgia, 'Times New Roman', serif;">Tendency to eat a lot, especially when with friends and family.</span></b></li>
</ul>
<ul>
<li><b><span style="font-family: Georgia, 'Times New Roman', serif;">Eating a lot of junk food e.g. cakes </span></b></li>
</ul>
</blockquote>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;">Calculate all of this and you will probably end up with disastrous results. This will definitely prove to be a drawback and a stumble to your fitness goals. When the new year comes you will have a New Year's Resolution- <b>'Get Fit Quick'</b>.</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;">You must watch what you eat. Be careful, otherwise you might discover that you've gained about 6 or more kg of fat during the holiday. You may find that hard to believe, but it is the truth. </span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;">You will be shocked to discover it will take about a month to repair and reverse the damages to your body. This amount to nearly 2 months of time wasted. In these two months you could have been taking a single step closer to your goals, yet not 1 single step closer. This is the harsh reality of the situation.</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
<b><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">Be Smart</span></b><br />
<blockquote class="tr_bq">
<b><span style="font-family: Georgia, 'Times New Roman', serif;">I'm not saying that you shouldn't have fun. I even advise you have fun as I explain in my post entitled <a href="http://getfitquicktips.blogspot.com/2011/08/3-tips-to-prevent-fat-gain.html">3 Tips To Prevent Fat Gain</a>. But be smart. Too much fun can lead you astray.</span></b></blockquote>
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;">Remember <i><b>"A moment on the lips, a lifetime on this hips</b></i><span style="font-style: italic; font-weight: bold;">"</span><span style="font-style: italic;">.</span> However great it may taste, the moment you have consumed it you would not get the same feeling as when you first tasted it. After that, you start to feel guilty and regretful- You have added weight and all that you have to show for it is "great taste".</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;">My advice is to just be careful and watch what you eat. Being conscious of what you’re eating and how much you’re eating is going to help you more than you realise.</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;">The result of your steadfastness will be of greater benefit to you and your goals than "just a <span style="font-size: xx-small;">little </span>bit won't more hurt".</span></div>FitnessGuyhttp://www.blogger.com/profile/08625607318607558910noreply@blogger.com0tag:blogger.com,1999:blog-5100283751180817308.post-19243107766657740282011-12-18T10:56:00.000-08:002011-12-31T12:00:54.268-08:00Healthy Recipe: Low Fat Macaroni Cheese<br />
<span class="Apple-style-span" style="background-color: white; font-family: Georgia, 'Times New Roman', serif; line-height: 17px;"><u><b>You will need:</b></u></span><br />
<br />
<ul>
<li><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 17px;">1 Pint or 570ml of Milk</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 17px;">1/2 of an Onion</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 17px;">6 whole Black Peppercorns</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 17px;">2 Bay Leaves</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 17px;">1 tsp of Thyme</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 17px;">50g of Low-Fat Butter</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 17px;">25g of Flour</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 17px;">Salt and Freshly Ground Black Pepper</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 17px;">175g of Wholewheat Macaroni</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 17px;">175g of Low-Fat Mature Cheddar Cheese (grated)</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 17px;">1 tbsp of Chopped Fresh Parsley</span></li>
</ul>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;"><u><b>Step 1</b></u></span></span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;">Preheat the grill to its highest setting</span></span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;"><br /></span></span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;"><u><b>Step 2</b></u></span></span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;">Place the milk into a saucepan over a medium heat. Add the onion, peppercorns, bay leaves and thyme and bring to the boil to infuse the flavours.</span></span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;"><br /></span></span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;"><b><u>Step 3</u></b></span></span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;">Remove the pan from the heat, cover with a lid and allow the milk to stand for 10-15 minutes. Strain the milk through a sieve into a bowl and discard the solid ingredients.</span></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;"><br /></span></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;"><u><b>Step 4</b></u></span></span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;">Place the low-fat butter into a clean saucepan over a gentle heat. Once melted, add the flour and cook, stirring well, for 2-3 minutes.</span></span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;"><br /></span></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;"><u><b>Step 5</b></u></span></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;">Add the infused milk, stirring all the time and bring the sauce gradually to the boil.</span></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;"><br /></span></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;"><u><b>Step 6</b></u></span></span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;">Season with salt and freshly ground black pepper, then allow the sauce to simmer (boil gently) for 3-5 minutes, stirring occasionally.</span></span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;"><br /></span></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;"><u><b>Step 7</b></u></span></span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;">Meanwhile, cook the macaroni according to the manufacture's instructions. When it is cooked, drain and place into a warm heatproof dish.</span></span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;"><br /></span></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;"><u><b>Step 8</b></u></span></span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;">Add 110g of the grated mature cheddar cheese and all of the copped parsley to the white sauce, stir well, then pour this over the cooked macaroni.</span></span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;"><br /></span></span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;"><u><b>Step 9</b></u></span></span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;">Cover with the remaining grated cheese and place the dish under the grill to cook for 5-7 minutes, until the cheese is bubbling and golden brown.</span></span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;"><br /></span></span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;"><u><b>Step 10</b></u></span></span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 17px;">Serve at the table in a dish and remove the bay leaves when ready to serve and <b>ENJOY!!!</b></span></span></div>FitnessGuyhttp://www.blogger.com/profile/08625607318607558910noreply@blogger.com0tag:blogger.com,1999:blog-5100283751180817308.post-62500332142137394942011-12-02T09:25:00.001-08:002011-12-31T14:06:05.671-08:00How Alcohol Affects Your Fitness Goals<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Whatever your goals are, whether it be <b>fat </b>or <b>weight loss</b>, <b>muscle building</b>, or just to get fit quick, excessive <b>alcohol </b>consumption can have a negative effect. Don't get me wrong, I am not saying alcohol is bad- <u>alcohol is acceptable when taken responsibly</u><b>. </b></span><br />
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">It is actually a scientific fact that two drinks per day-men; and one drink a day-women; has been shown to be good for the heart. This is not to say that you should start drinking every day. This will however make a difference if you’re watching your calorie intake. Let’s review how alcohol will affect your fitness goals. </span></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">I still firmly believe that you must avoid alcohol in order to maximise results. In terms of Muscle Building, you will do yourself good by keeping alcohol consumption to a minimum. Most people that drink alcohol do not drink enough water. In case you didn't know, our muscles consist of about<b> 75% water</b> and if we do not keep this level up, the water begins to evaporate causing us to lose muscle mass.</span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Alcohol, unlike other carbohydrates, doesn't convert to glucose but instead it becomes a fatty acid and is <b>stored as fat</b>. Alcohol interrupts the process of chemical reactions in our cells which affects the process of fat burning. Alcohol diminishes vital vitamins required for muscle growth.</span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">It is also a fact that alcohol<b> increases estrogen levels</b>. </span><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Estrogen promotes fat deposit. Alcohol also <b>decreases </b></span><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b>Testosterone levels</b>. Testosterone is the most important hormone with regards to fitness and exercise. </span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">To sum up, alcohol is good but only when consumed responsibly. I can't quite stress the importance of over-consuming alcohol. You must <u>definitely</u> not drink excessively if you want to get fit quick!!</span><br />
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</div>FitnessGuyhttp://www.blogger.com/profile/08625607318607558910noreply@blogger.com0tag:blogger.com,1999:blog-5100283751180817308.post-59338640885765157702011-11-16T14:19:00.000-08:002011-12-31T14:06:05.662-08:00Why Nutrition is a Key Factor in Exercise<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b>"Why is nutrition important?"</b> These are the same words used by many people who are trying to get fit quick. A lot of people think they know exactly what to do and what not to do when they take a trip to the gym. Not to say that there aren't some people out there that know what they are doing, but this is only a very small percentage.</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">A lot of people seem to think that all they need to do is go to the gym and lift some weights and they will build muscle, they are missing the point - <b>nutrition is key</b>. Other people think that by cutting out foods (which they don't know are essential) they are helping themselves. They are <b>wrong</b>, it is exactly the opposite!! <b> </b></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b><br /></b></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">By cutting out certain foods, they are cutting out the nutrients that come with them. <b>Carbohydrates</b> and <b>Fats. </b>These are our energy suppliers and are essential in exercise. For those who aim to lose weight, fat is necessary. It gives us the energy for longer periods of exercising which those who aim to lose weight must do e.g. walking, jogging and cycling. </span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">For those who take part in extreme and intense exercise, you must have carbohydrates. Carbohydrates supply you with energy which you need for those quick bursts of energy. Without carbohydrates, our body would begin to use up some of our muscle for energy. That means you would lose muscle mass. And we wouldn't want that, would we? <b>Bread, Rice and Pasta</b> are all good foods high in carbohydrates.</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Another key nutrient is <b>Protein. </b>Protein is the nutrient needed for Growth and Repair. After your muscles are worked, you will need protein to repair your body for you to carry on exercising. Without enough protein, you will be out of action for too long and your body will not improve quickly enough. Protein can be found in foods such as<b> meat, fish, eggs and beans</b>.</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">However, with all this in mind, we must not overeat. We must eat these foods in what is called a balanced diet. To have good health and get fit quick, we must eat a balanced diet. A balanced diet, basically is a balance of the basic food groups - <b>Carbohydrates, Vitamins, Minerals, Protein and Fats.</b></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">So you must remember that <b>nutrition is key!!!</b></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
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</ul>
</div>FitnessGuyhttp://www.blogger.com/profile/08625607318607558910noreply@blogger.com0tag:blogger.com,1999:blog-5100283751180817308.post-2722519478347458212011-11-13T23:27:00.001-08:002011-12-31T14:06:05.653-08:00How Sleep Affects our Fitness Goals<br />
<div style="background-color: white; line-height: 19px;">
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Did you know that we require 8 hours of <b>sleep </b>every night. And did you know that if you are American and don't get enough sleep, you are one of the 70% of Americans that struggle to get enough sleep. Many factors affect us and prevent us from getting enough sleep. Some of these causes are <a href="http://getfitquicktips.blogspot.com/2011/08/3-tips-to-prevent-fat-gain.html">stress</a>, time, work, children etc...</span></div>
<div style="background-color: white; line-height: 19px;">
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div style="background-color: white;">
<div style="line-height: 19px;">
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Many of us struggle to get a decent amount of sleep every night. Today I am telling you, whether or not you know it, that deprivation of sleep can and does affect <b>fitness goals</b>. Lack of sleep doesn't just affect your energy levels. Not only is your lack of sleep affecting your energy throughout the day it is also working against you when it comes to achieving your own fitness goals.</span></div>
<div style="line-height: 19px;">
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif; line-height: 19px;">You might feel like there is something missing from your fitness program that is maybe preventing you from reaching your goals. This missing thing is "sleep". Sleep can be defined as </span><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif; line-height: normal;"><i><b>the resting state in which the body is not active and the mind is unconscious.</b></i></span><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 19px;"> People generally tend to focus on training and nutrition. Most people don't prioritise sleep when trying to get fit quick.</span></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 19px;"><br /></span></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 19px;">The value of sleep more often than not goes unnoticed. We must get some rest. Statistics have shown that we spend 1/3 of our life sleeping. It is proven that lack of sleep can shorten life expectancy.</span></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 19px;"><br /></span></span><br />
<blockquote class="tr_bq">
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b>1. <span style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Energy Levels</span>- Sleep deprivation means lack of energy. This can mean than you might not find interest in exercise. This is a really negative factor which can undermine results.</b></span></blockquote>
<blockquote class="tr_bq">
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 19px;"><b>2. Sleep patterns affect our hormones-Less sleep often results in an increase in a </b></span></span><b style="font-family: Georgia, 'Times New Roman', serif; line-height: 19px;">cortisol </b><b style="font-family: Georgia, 'Times New Roman', serif; line-height: 19px;">hormone levels. An increase in cortisol levels adds to an increase in food intake and abdominal fat storage. Sleep deprivation is also link with a decrease in a protein hormone called Leptin from fat cells. As Leptin decreases you feel hungry and an increased appetite.</b></blockquote>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 30px;"><u><b>Tips to help you sleep</b></u></span></span></div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 19px;">1. Create a noise free sleeping environment.</span></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 19px;">2. Don't bring food to the bed.</span></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 19px;">3. Set a time to go to bed and be consistent with it.</span></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 19px;">4. Don't consume caffeine and other things which may affect your sleep.</span></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 19px;">5. Prioritise and order your duties.</span></span></div>
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</div>FitnessGuyhttp://www.blogger.com/profile/08625607318607558910noreply@blogger.com0tag:blogger.com,1999:blog-5100283751180817308.post-22898660513168904852011-11-13T12:48:00.001-08:002011-12-31T12:00:54.271-08:00Healthy Recipe: Italian Meatballs and Spaghetti<br />
<u><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">You will need:</span></b></u><br />
<div>
<ul>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">50g of Breadcrumbs</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">450g of Lean Minced Pork</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">3 tbsp of Red Wine</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Spaghetti</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Oregano Leaves (to garnish)</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Oil and Water Spray (x2)</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">5 Crushed Cloves of Garlic</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Salt</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1/4 a tsp of Chilli Flakes</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1 tsp of Crushed Fennel Seeds</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Freshly Ground Black Pepper</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">4 tbsp of Parsley</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">500g of Passata</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">250ml of Stock</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">2 Pinches of Chilli Flakes</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">2 tbsp of Parsley</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">2 tbsp of Basil</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">2 tbsp of Oregano</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">2 large finely chopped Shallots</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">3 Shredded, Pitted Black Olives</span></li>
</ul>
<div>
<u><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">For the Tomato Sauce</span></b></u></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div>
<u><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Step 1</span></b></u></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Spray a pan with the oil and water spray. Add the shallots.</span></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
</div>
<div>
<u><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Step 2</span></b></u></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Cook gently for about 5 minutes, then add the olives, 3 crushed cloves of garlic, chilli flakes and stock.</span></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div>
<u><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Step 3</span></b></u></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Bring it to the boil and cover and simmer for 5 minutes.</span></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div>
<u><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Step 4</span></b></u></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Remove the cover and simmer for about 10 minutes until the shallots and the garlic are soft and the liquid is like a syrup.</span></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div>
<u><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Step 5</span></b></u></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Stir in the passata an the seasoning and bring it to the boil and let it simmer for 15 minutes. Stir in the herbs.</span></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div>
<u><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">For the rest</span></b></u></div>
<div>
<u><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></b></u></div>
<div>
<u><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Step 6</span></b></u></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Whilst it is simmering, put the breadcrumbs and the rest of the ingredients in a large bowl. Season and mix together. </span></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div>
<u><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Step 7</span></b></u></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Make sure your hands are wet. Roll the mixture into balls. Line a grill pan with foil with the shiny side up and spray with the oil and water spray. </span></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div>
<u><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Step 8</span></b></u></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Preheat the grill.</span></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div>
<u><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Step 9</span></b></u></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Cook the meatballs for 4 minutes on each side. </span></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div>
<u><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Step 10</span></b></u></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Serve it with the tomato sauce and the Spaghetti and garnish with the oregano.</span></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div>
<u><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Step 11</span></b></u></div>
<div>
<b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">ENJOY!!!</span></b><br />
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</div>FitnessGuyhttp://www.blogger.com/profile/08625607318607558910noreply@blogger.com2tag:blogger.com,1999:blog-5100283751180817308.post-30415598814407538932011-11-12T14:38:00.000-08:002011-12-31T12:00:54.274-08:00Healthy Recipe: Chili Con Carne<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM-r8UoIOJII8cpizvhxAr2nG1600h6P5yC_h7xsHWymTfhJXvLuOv3OZdzdWgXwiWJZIbOK7X8_BnVaaa_OgA1a-dGH2ptRaHsYjQJvztz8VRLWOByXdR_2lDwQjFNoywMCHGQv8FTTk/s1600/IMG_3307.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></a><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="background-color: white; line-height: 17px;">A Spanish spicy stew. The name derives from the Spanish <b>chile con carne</b> meaning </span><span class="Apple-style-span" style="background-color: white; line-height: 19px;"><b>chili with meat.</b></span></span><br />
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<span class="Apple-style-span" style="background-color: white; font-family: Georgia, 'Times New Roman', serif; line-height: 17px;"><u><b>You will need:</b></u></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="background-color: white; line-height: 17px;">900g of Minced Beef</span><span class="Apple-style-span" style="background-color: white;"></span></span><br />
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">200g Tin of Tomatoes</span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1 Onion (sliced)</span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">25g of Butter</span></div>
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<span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif; font-size: small;">1 Green Pepper (sliced)</span></span></h3>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1 Tin of Kidney Beans </span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">300ml of Beef Stock</span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Pinch of Salt</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1 tsp Chilli Powder</span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"> Pepper</span></div>
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<span class="Apple-style-span" style="background-color: white; font-family: Georgia, 'Times New Roman', serif; line-height: 17px;"><u>Step 1</u></span></div>
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<span class="Apple-style-span" style="background-color: white; font-family: Georgia, 'Times New Roman', serif; line-height: 17px;">Fry the Onions and the Green Pepper in a Large Pan.</span></div>
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<span class="Apple-style-span" style="background-color: white; font-family: Georgia, 'Times New Roman', serif; line-height: 17px;"><u>Step 2</u></span></div>
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<span class="Apple-style-span" style="background-color: white; font-family: Georgia, 'Times New Roman', serif; line-height: 17px;">Add the Minced Beef and fry till it browns.</span></div>
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<span class="Apple-style-span" style="background-color: white; font-family: Georgia, 'Times New Roman', serif; line-height: 17px;"><u>Step 3</u></span></div>
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<span class="Apple-style-span" style="background-color: white;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif; line-height: 17px;">Stir in the Chili Powder and Fry for a couple of minutes.</span></span></div>
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<span class="Apple-style-span" style="background-color: white; font-family: Georgia, 'Times New Roman', serif; line-height: 17px;"><u>Step 4</u></span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif; line-height: 17px;">Now add the Tomatoes and about a 1/4 of the Stock.</span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif; line-height: 17px;"><u>Step 5</u></span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif; line-height: 17px;">Cook gently for approximately 1 hour and add more stock if you need to.</span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif; line-height: 17px;"><u>Step 6</u></span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif; line-height: 17px;">After about 45 minutes, add the kidney beans and stir well.</span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif; line-height: 17px;"><u>Step 7</u></span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif; line-height: 17px;">Serve with rice if you would like.</span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif; line-height: 17px;"><u><b>Step 8</b></u></span></div>
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<span class="Apple-style-span" style="line-height: 17px;"><b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">ENJOY!!!</span></b></span><br />
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</div>FitnessGuyhttp://www.blogger.com/profile/08625607318607558910noreply@blogger.com0tag:blogger.com,1999:blog-5100283751180817308.post-77467969628714255052011-11-05T14:39:00.000-07:002011-12-31T14:06:58.844-08:00Best Stretches For the Body<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">The following <b>stretches</b> will increase flexibility in many areas of your body. Perform them daily for best results. Stretching will also prevent <b>injury</b>. To understand more about the importance of stretching click <a href="http://getfitquicktips.blogspot.com/2011/11/why-stretching-is-important.html">here</a>. This is a link to my post about the importance of Stretching.</span><br />
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">For some of these stretches, you may need an exercise ball or a chair.</span><br />
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b><u>1. Hamstring Stretch</u></b></span></blockquote>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Place one foot in front of the other. Bend on the back knee and rest the weight on it. Tip from the hips, keeping the back flat. Lower down until you feel a stretch in the back of the leg. Hold for 30 seconds. Repeat on the other side.</span></blockquote>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b><u>2. Quadriceps Stretch</u></b></span></blockquote>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Stand straight and hold onto a wall for balance if needed. Grab the top of the right foot and bend your knee, bringing the foot towards the buttocks, knee pointing straight at the floor. You should feel a stretch right down the front of your leg. Squeeze your hips forward for a deeper stretch. Hold for 30 seconds. Switch sides.</span></blockquote>
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<b><u><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">3. Biceps Stretch</span></u></b></blockquote>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Take your arms out to the sides, slightly behind you, with the hands out . Rotate your hands </span><span style="font-family: Georgia, 'Times New Roman', serif;">down and back until they are pointing to the back wall to stretch the biceps.</span></blockquote>
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<b style="font-family: Georgia, 'Times New Roman', serif;"><u>4. Upper Back Stretch</u></b></blockquote>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Hold your hands together in front of you and round your back, pressing your arms away from your body to feel a stretch in your upper back. Hold for 30 secs.</span></blockquote>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><u>5. Shoulder and Triceps Stretch</u></span></h4>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Place both hands above your head and then slide both of your hands down the middle of your spine. You will feel the stretch in the shoulders and the triceps.</span></blockquote>
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</div>FitnessGuyhttp://www.blogger.com/profile/08625607318607558910noreply@blogger.com0tag:blogger.com,1999:blog-5100283751180817308.post-17269836282075944702011-11-01T17:29:00.001-07:002011-12-31T14:06:05.649-08:00Why Stretching is Important<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b>Stretching </b>is vital. In any workout you do, you have to realise that stretching is <b>necessary</b>. Stretching builds up your flexibility and lowers the risk of you getting injured. To prevent injury you must stretch prior to your workout and after to cool down. Stretching allows the muscles to loosen up to mobilise them for demand of the exercise ahead. By stretching, you are ensuring the muscles move gently and not sharply with a lot of strain. </span><span class="Apple-style-span" style="background-color: white; font-family: Georgia, 'Times New Roman', serif; line-height: 19px;">Stretching is used by </span><span class="Apple-style-span" style="background-color: white; font-family: Georgia, 'Times New Roman', serif; line-height: 19px; text-align: left;">physiotherapist and doctors to help many people recover fro</span><span class="Apple-style-span" style="background-color: white; font-family: Georgia, 'Times New Roman', serif; line-height: 19px;">m of injury. </span><br />
<span class="Apple-style-span" style="background-color: white; font-family: Georgia, 'Times New Roman', serif; line-height: 19px;"><br /></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="background-color: white; line-height: 19px;">Stretching before and after exercise allows the body to gently pull on all the muscles that will be used, or have been used, decreasing the chance of tearing and injury. </span><span class="Apple-style-span" style="background-color: white; line-height: 19px;">Muscle tearing causes injury. Exercising straightaway without stretching first means putting yourself at risk of <b>injury. </b></span></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="background-color: white; line-height: 19px;"><b><br /></b></span></span><br />
<span class="Apple-style-span" style="background-color: white;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 19px;">Stretching before and after reduces stiffness during with exercise. When exercising, stiffness is not a good thing to experience. If a person gets too stiff the likelihood of them continuing the the workout is minuscule. This can affect their overall fitness level. Stretching after a workout allows the muscles to expand and relax a tense part of the body. </span></span></span><br />
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<span class="Apple-style-span" style="background-color: white;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Stretching is very important to fitness. Stretching doesn't just lessen the chan</span></span><span class="Apple-style-span" style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">ce of injury, it also </span><span class="Apple-style-span" style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">helps recovery when injured. When a muscle has been torn or injured in any other way, stretching them allows the muscle to slowly restore the muscle's strength.</span><span class="Apple-style-span" style="background-color: white; font-family: Georgia, 'Times New Roman', serif;"> </span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Stretching is important because while doing this you deliver oxygen to your muscles and it helps prevent waste products like lactic acid to build up in your muscles. There is then a less chance of undergoing soreness the next day.</span></div>
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</div>FitnessGuyhttp://www.blogger.com/profile/08625607318607558910noreply@blogger.com0tag:blogger.com,1999:blog-5100283751180817308.post-41262075145194096202011-10-28T04:34:00.000-07:002011-12-31T14:06:05.656-08:00Tips on Motivating Yourself<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">By reading this blog you will gain knowledge on how to get or keep fit. However, several people aren't consistent with a particular regime.<b> </b>They fail to stick with it for long enough to see improvements. To attain a high level of fitness, you must be mentally and physically prepared. What most people lack but need is <b>Motivation.</b> When you have little motivation, you then begin to quit and conceive that the workout isn't profitable. This will really upset your goals. With little or no motivation you might sometimes decide to exercise but you may often say <b>NO</b>. That will never get you results.</span><br />
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 22px;"><b>Tip 1:</b></span></span></blockquote>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b> Set a purpose. If you are training for a marathon for example, you will increase the likelihood of you working out so that your performance in that event is great.</b></span></blockquote>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b>Tip 2:</b></span></blockquote>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b>Have a training partner. If you have someone reliable to exercise with, you'll be much more likely to continue with a regime than you would on your own. By spurring each other on and pushing one another you can go to new lengths for example, you can do more 'Push Ups' than you normally can.</b></span></blockquote>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b>Tip 3:</b></span></blockquote>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b>Once you have found a good workout that you would like to stick to you must follow through with it. There is always going to be 2 sides of you. One will be the lazy side (more commonly) feeding you with excuses as to why you shouldn't exercise. Don't pay attention to this side. As you progress, you'll then begin to pay less attention to the lazy side.</b></span></blockquote>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b>Tip 4:</b></span></blockquote>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b>One way to keep motivated is to keep a <u>photo diary</u>. This will allow you to track your progress and actually allow you to see the ch</b></span><b style="font-family: Georgia, 'Times New Roman', serif;">anges for yourself. You should take a picture of your body every 4-5 weeks. DO NOT look at the diary too often and DO NOT take a picture too often as you will not notice a big difference which will <u>de-motivate</u><i> </i></b><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b>you and cause you to give in to your lazy side.</b></span></blockquote>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">If you listen to these tips and follow them, you will stop missing workout sessions and find yourself much more <b>motivated </b>than before.</span><br />
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</ul>FitnessGuyhttp://www.blogger.com/profile/08625607318607558910noreply@blogger.com0tag:blogger.com,1999:blog-5100283751180817308.post-58431315956558417502011-09-17T08:26:00.000-07:002011-12-31T14:06:05.659-08:00Why Form is Important in a Workout<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><u><b>What is form?</b></u></span><br />
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">When you are working out, you are targeting specific muscle groups. E.g. Bicep Curls target the biceps. You may slightly work out a few other muscles but the target is the Bicep. <b>Form is your way of doing your exercise. </b></span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Form determines how well you're doing your exercise and the results. Form is important when trying to ensure that your targeted muscle gets the best workout. It is also essential in preventing injuries. Bad form is very common in men. How</span><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">ever, you will often see women with bad form.</span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><u><b>Causes of Bad Form</b></u></span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Many people have a strange way of thinking. They seem to believe that the heavier the weight, the better and the quicker the results. However, their strange conception leads them into a bad form. Control is key. A lower weight with good form is much better than high weight with poor form. </span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><u><b>Bad Form in Men AND Women!!!</b></u></span></div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Bad form in most common in men. Men tend to think that weight is the only thing that matters. They grab the heaviest weight and then they have no control over it. Their form is then compromised. They have to use bad form in order to lift the weight.They have to use more than the targeted muscle to lift it. Men also tend to rock back and forth when lifting a heavy load. That is BAD FORM. This rocking back and forth shows that you are lifting too heavy a weight. Never lift weight that you can't handle comfortably.</span><br />
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b>HOWEVER</b>, women are no exception to bad form!!! Although bad form is less common in women it still happens. They too can have a problem with form. Whereas men try to show off their strength by using bad form, women do the opposite. Sometimes women use bad form because they are self conscious about their bodies. For example: A woman doing Bicep Curls. I</span><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">nstead of moving the arms all the way up until the hands are at shoulder level, they curl just enough so that their arms are at a 90 degree angle. That is half of the motion. They are cheating themselves and using bad form.</span></div>
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<b><u><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Essentials to keeping a good form</span></u></b><br />
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b>1. KEEP STABLE- Your body shouldn't be rocking at all. Try to move only the targeted muscle. If it’s a leg exercise, then your legs should be the ones moving. </b></span></blockquote>
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<b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">2. KEEP CONTROLLED- Control is key. You should be able to comfortably handle a weight, not attempting a heavy one which you ca</span></b><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">n't have control over. Also you should perform your workout steadily- not too fast.</span></b></blockquote>
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<b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">3. COMPLETE THE MOVEMENT- Never compromise your form. If you're lifting a weight then lift it fully. Don’t cheat yourself out of a full exercise.</span></b></blockquote>
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</ul>FitnessGuyhttp://www.blogger.com/profile/08625607318607558910noreply@blogger.com0tag:blogger.com,1999:blog-5100283751180817308.post-61767254652366335402011-09-15T14:58:00.000-07:002011-12-31T14:06:05.669-08:00How to Get a Six Pack<span class="Apple-style-span" style="background-color: #f9f7f1; font-family: Georgia, 'Times New Roman', serif; line-height: 16px;">To get a <b>Six Pack</b>, you need to build your abdominal muscles and burn some serious fat. To get the results you want you need to show dedication. Once you've reached your goals, you're</span><span class="Apple-style-span" style="background-color: #f9f7f1; font-family: Georgia, 'Times New Roman', serif; line-height: 16px;"> going to be left feeling satisfied. To lose fat and build up your body, you need to<u><b> exercise daily</b></u> and have a <b><u>good diet</u></b>. You need to lose that fat. Your abs won't show very well if there is still a layer. </span><br />
<span class="Apple-style-span" style="background-color: #f9f7f1; font-family: Georgia, 'Times New Roman', serif; line-height: 16px;">of fat covering them. This post will tell you ways to get a <b>Six Pack</b>.</span><br />
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<span class="Apple-style-span" style="background-color: #f9f7f1; font-family: Georgia, 'Times New Roman', serif; line-height: 16px;"><span class="Apple-style-span" style="font-size: x-large;">Building Muscle</span></span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: x-large;"><span class="Apple-style-span" style="line-height: 16px;"> </span></span><u style="font-weight: bold;">Leg Raises</u></span><br />
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="background-color: #f9f7f1; line-height: 16px;">Lie on the floor with legs straight out and your hands at your sides. Lift your legs straight </span><span class="Apple-style-span" style="background-color: #f9f7f1; line-height: 16px;">until they're almost at a 90 degree angle. </span><span class="Apple-style-span" style="background-color: #f9f7f1; line-height: 16px;">DO NOT bend your knees. Lower your legs without letting your legs touch the floor. </span></span></blockquote>
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<u style="font-family: Georgia, 'Times New Roman', serif;"><b>Reverse Crunches</b></u></blockquote>
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<span class="Apple-style-span" style="background-color: white; line-height: 15px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Lie on the floor on your back. Place your arms behind your head with your feet up and your thighs perpendicular to the floor. Using your lower abs, bring your knees to your chest while simultaneously tucking your chin to your chest. Return slowly to the starting position and repeat.</span></span></blockquote>
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<span class="Apple-style-span" style="background-color: white; color: black; font-size: small;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><u><b>Planks</b></u></span></span><span class="Apple-style-span" style="background-color: white; color: #222222; font-size: 15px; line-height: 22px;"> </span></blockquote>
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<span class="Apple-style-span" style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">Get into a push-up position. </span><span class="Apple-style-span" style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">With your weight on your forearms and toes, place your elbows on the floor under your shoulders. </span><span class="Apple-style-span" style="background-color: white; font-family: Georgia, 'Times New Roman', serif;">Make a straight line from your head to your heels, then hold this position for 20 seconds while breathing gently.</span></blockquote>
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<u style="font-family: Georgia, 'Times New Roman', serif; line-height: 16px;"><b>Crunches</b></u> </blockquote>
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<span class="Apple-style-span" style="background-color: #f9f7f1; font-family: Georgia, 'Times New Roman', serif; line-height: 16px;">Lie on the floor with your arms lightly touching your temples. Bend your knees. Raise your upper torso towards your knees. The initial flexing of your abs as you lift your shoulders off the floor is very important. Remember to exhale as you lift yourself off the ground. As soon</span><span class="Apple-style-span" style="background-color: #f9f7f1; font-family: Georgia, 'Times New Roman', serif; line-height: 16px;"> as you begin lifting off the floor exhale through your mouth. Next lower yourself down slowly until your shoulder blades touch the ground. Do not let your head touch the ground<span class="Apple-style-span">.</span></span></blockquote>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif; font-size: x-large;">Lose Fat</span><br />
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<b style="background-color: #f9f7f1; font-family: Georgia, 'Times New Roman', serif; line-height: 16px;"><u>Cardio</u></b><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="background-color: #f9f7f1; line-height: 16px;">Cardiovascular exercises are an essential step to getting those toned abs. It is impossible to target where fat loss takes place. You need to lose that layer of fat covering abs. You can have large ab muscles, however, if there is fat covering them you won't be able to see them. </span></span><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Cardio (short for cardiovascular exercise) is any exercise that boosts your heart rate for an extended amount of ti</span><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">me. </span><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="background-color: #f9f7f1; line-height: 16px;">Examples include running, jogging, cycling, dancing and rowing.</span></span><br />
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="background-color: #f9f7f1; line-height: 16px;"><b><u>Don't Skip Breakfast</u></b></span></span><br />
<span class="Apple-style-span" style="background-color: #f9f7f1; line-height: 16px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"> Lots of weight watchers skip breakfast due to lack of time. This may seem like a good thing because you're eating less but skipping breakfast can harm weight loss plans. Skipping breakfast often makes people have a bigger lunch. Huge lunches can cause laziness and inactivity. Breakfast cereals are a great breakfast option. The preparation time is short and nowadays most of them are healthy. Nutri-Grain bars are rich in fibre. Breakfast is commonly recognised as the most important meal of the day. Therefore, it should be the <b>largest</b>. Dinner should be the <b>smallest</b>.</span></span><br />
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif; line-height: 16px;"><b><u>Weightlifting</u></b></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif; line-height: 16px;"><b>The more muscle you have</b></span><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif; line-height: 16px;">, <b>the more calories your body burns</b>, even during rest. You need to lift weights to ensure that the amount of muscle mass lost whilst reducing calories is at a minimal. Doing only Cardio without any resistance training may compromise your goals. You may lose muscle mass and this can include </span><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif; line-height: 16px;">abdominal muscles.</span><br />
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 16px;"><b><u>Drink A lot of Water</u></b></span></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 16px;">On average a human needs to </span></span><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif; line-height: 16px;">drink <b><u>2 litres</u></b> of water a day. However this amount may vary depending your weight. For example a 160lb person would have to drink about 2.3 litres of water. To calculate the amount of water required you must have your weight in lbs. This will generate the minimum amount of water you need in ounces. Certain foods you eat (or drink) may contain a bit a water you need in your system.</span><br />
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</ul>FitnessGuyhttp://www.blogger.com/profile/08625607318607558910noreply@blogger.com0tag:blogger.com,1999:blog-5100283751180817308.post-60404800259403155862011-08-08T09:24:00.000-07:002011-12-31T14:06:05.665-08:003 Tips to Prevent Fat Gain<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Without a shadow a doubt, we all get stressed. But did you know that stress can <b>promote fat gain?</b> Now that you know this it is vital to ensure that stress is minimal. By doing so you make sure that build up of spare tire that you hate doesn't happen.</span><br />
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="background-color: white; line-height: 20px;"><span style="font-size: large; text-decoration: underline;">Tip #1- Time Keeping</span></span></span></blockquote>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="background-color: white; line-height: 20px;"><b>Manage your time better. We all have an endless list of things to do </b></span></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="background-color: white; line-height: 20px;"><b>but do the more important ones first as they are most likely to stress you out. Do them first and organise your time better so that the ones that are not as important can be done later.</b></span></span></blockquote>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="background-color: white; line-height: 20px;"><span class="Apple-style-span" style="font-size: large;"><u>Tip #2- Exercise to Relieve Stress</u></span></span></span></blockquote>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b>If you didn't know you will now know!! Exercise is a great stress reliever however if you overdo it the effect can be negative. Give yourself the opportunity to structure your training and focus on it. This will mean you getting the perfect amount of rest and exercise to maximise results.</b></span></blockquote>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif; font-size: large;"><u>Tip #3- Rest and Relaxation</u></span></blockquote>
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<b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">"All work and no play makes Jack a dull boy". And also doesn't produce results. Have a bit of fun and then relax. Do something you </span></b><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">enjoy doing. </span></b><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">This is key and brings good health.</span></b></blockquote>
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<b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><u>Quick Recap</u></span> </b><br />
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<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Stress promotes fat build up.</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Manage time better to reduce stress.</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Exercise but don't overdo it.</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Have fun</span></li>
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</div>FitnessGuyhttp://www.blogger.com/profile/08625607318607558910noreply@blogger.com0