Usually men do neck exercises to get that bodybuilder look. Most women do not want necks like tree trunks (exaggeration). However, training your neck once in a while may be good for your neck muscles and posture. After all, your head is heavy and your neck supports your head. Before you embark on a neck exercise routine, consult a physician and a chiropractor. Do all neck exercises slowly and stop if you sense dizziness or pain. Then consult a physician or chiropractor. Do exercise routine I or exercise routine II once a week.
Exercise Routine I
These are the basic neck movements: neck flexion, neck extension, rotation, side flexion and retraction. Neck flexion is the movement of bringing the head forward so that the chin hits the chest. Do four sets of ten repetitions. Neck extension is the movement of allowing the head to go back until the face is looking directly at the ceiling. Do this very slowly. Do four sets of ten repetitions. Rotation is turning your head slowly to one side until it cannot easily go any further. Then you turn back the other way. Do four sets of ten repetitions. Do side flexions by keeping your head facing forward and tipping your ear down towards the same shoulder. Do four sets of ten repetitions for each side. Do retraction by keeping your face straight on during the whole movement, drawing the head back and the chin down slightly. This neck movement counteracts the tendency of allowing your head to poke forwards in a poor posture.
Exercise Routine II
Lie down on a straight bench with your tummy to the bench. Have your collarbone or shoulders by the edge of the bench. Place your hands behind your head. Flex your neck downward. Come back up to starting position. Inhale when you flex your neck and exhale when you move back to the starting position. Do four sets of ten repetitions. For added resistance, you can push against the motion of coming back up to starting position with your hands. Do this after you have done the exercise for three months without resistance if you are a beginner in this exercise.
Lie down on a straight bench with your back against the bench and your shoulders along the edge of the bench. Extend your neck backwards and then go back up to starting position. Inhale when you extend your neck and inhale when you move back to the starting position. Do four sets of ten repetitions. For added resistance, use a circle weight. Use a weight that gives resistance but not pain. Do this after you have done the exercise for three months without resistance if you are a beginner in this exercise.
Sit on the edge of a straight bench. Put on a neck harness. Find a stable position with your back slightly leaning forward at about 45 degrees. Keep your back steady. Flex your neck downward and then back up to starting position. Inhale when you flex your neck and inhale when you move back to the starting position. Use a weight that gives resistance but not pain. Consult a physician and chiropractor before doing this exercise. Do this exercise if you have done neck exercises for at least three months before or if you are an intermediate exerciser and feel that you can do it.
Don’t forget to check out www.louizapatsis.com!
Some information for this blog was obtained from http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Neck and http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Neck
Accessed on January 5, 2006
Disclaimer: information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Thursday, January 05, 2006
Wednesday, January 04, 2006
Rear Deltoids
Your deltoids, or shoulder muscles, are composed of your front, middle and rear deltoids. Developing rear deltoids also helps to deter shoulder and rotator cuff injuries and to do exercises such as the bench press. Developed rear deltoids look beautiful. There are many exercises that you can do for back deltoids. Two exercises will be reviewed here.
Use the “butterfly” machine on which you can work out your chest. Adjust the machine arms so that they are at their widest position. This time, sit “backwards’ on the machine, with your chest facing the pad. Find a weight that gives you a challenge but does not hurt you. Grasp the handles with your wrists facing you. Relax your back and keep it straight. The full range of motion is pulling the handles backwards. Imagine your shoulder blades moving closer together. Breathe in when you move your arms inward. Breathe in when you return to the start position. Do four sets of ten repetitions.
Use the incline bench. Move it to a 45-degree position. Get barbells where you can repeat the motion that you used in the butterfly machine above. Put your chest against the pad. Raise your arms to shoulder width. Bring your hands together, not touching, with your wrist facing each other. Now extend your arms outward until you cannot extend anymore, without hurting your back. Breathe in when you move your arms inward. Relax your back and keep it straight. Imagine your shoulder blades moving closer together. Breathe in when you return to the start position. Do four sets of ten repetitions.
Don’t forget to check out www.louizapatsis.com!
Some information for this blog was obtained from http://www.dolfzine.com/page526.htmAccessed on January 4, 2006
Disclaimer: information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Possible Three-Month Leg Exercise Program I
There are almost countless exercises that you can do for legs. Some of these exercises have not been described in blogs so far. Here is a possible three-month program to sculpt your legs. Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.
Quadriceps twice a week:
Use the leg extension machine. The exercise is described in the quadriceps blog. Do four sets of ten repetitions.
Hamstrings twice a week:
Use the leg curl machine. This exercise was described in the hamstrings blog. Do four sets of ten repetitions.
Adductor and Abductor Exercises:
Alternate weekly between using the adductor and abductor machines and the cable exercise describe on the December 20th blog.
For the adductor and abductor machines:
These machines have two pads each. Ask a personal trainer if you cannot find them. For the adductor machine, sit with your legs outside the pads. Unhook the pads so that they can move. There is a handle for this. The motion is to move your legs closer together and then farther apart. Choose a weight that will give you a good workout and that will not hurt you. Breathe in when you move your legs inward and breathe out when you move your legs outward. Be sure not to have the weights touch when you move the legs outward. Do four sets of ten repetitions.
For the abductor machine, sit with your legs “inside” the pads. Again, choose a weight that will give you a good workout and that will not hurt you. .Move your legs inward and outward. Again, be sure not to have the weights touch when you move the legs outward. Do four sets of ten repetitions.
Overall Legs twice a week:
Use the squat rack once a week. For beginners, use the one that assists you. In other words, the barbell is not loose. Put the bar behind you. Have your legs shoulder-width apart and knees bent. Unhook the barbell. Keep your back straight. Pretend that you are sitting. “Sit” until you are comfortable, making sure that your knees do not go beyond your toes. Stand back up and repeat for four sets of ten repetitions. Notice if you have back or knee pain. This can be a strenuous exercise. Notify a physician if you have pain.
Use the leg press machine once a week. Put your legs about shoulder width apart. Do four sets of ten repetitions, without touching the weights when you go back to beginning position.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Quadriceps twice a week:
Use the leg extension machine. The exercise is described in the quadriceps blog. Do four sets of ten repetitions.
Hamstrings twice a week:
Use the leg curl machine. This exercise was described in the hamstrings blog. Do four sets of ten repetitions.
Adductor and Abductor Exercises:
Alternate weekly between using the adductor and abductor machines and the cable exercise describe on the December 20th blog.
For the adductor and abductor machines:
These machines have two pads each. Ask a personal trainer if you cannot find them. For the adductor machine, sit with your legs outside the pads. Unhook the pads so that they can move. There is a handle for this. The motion is to move your legs closer together and then farther apart. Choose a weight that will give you a good workout and that will not hurt you. Breathe in when you move your legs inward and breathe out when you move your legs outward. Be sure not to have the weights touch when you move the legs outward. Do four sets of ten repetitions.
For the abductor machine, sit with your legs “inside” the pads. Again, choose a weight that will give you a good workout and that will not hurt you. .Move your legs inward and outward. Again, be sure not to have the weights touch when you move the legs outward. Do four sets of ten repetitions.
Overall Legs twice a week:
Use the squat rack once a week. For beginners, use the one that assists you. In other words, the barbell is not loose. Put the bar behind you. Have your legs shoulder-width apart and knees bent. Unhook the barbell. Keep your back straight. Pretend that you are sitting. “Sit” until you are comfortable, making sure that your knees do not go beyond your toes. Stand back up and repeat for four sets of ten repetitions. Notice if you have back or knee pain. This can be a strenuous exercise. Notify a physician if you have pain.
Use the leg press machine once a week. Put your legs about shoulder width apart. Do four sets of ten repetitions, without touching the weights when you go back to beginning position.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Possible Upper Arm Three-Month Exercise Routine I
Here is a possible three-month program to sculpt your upper arms. Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.
Biceps twice a week:
Day One: Do five sets of ten repetitions of biceps curls.
Day Two: Use a barbell. Do five sets of ten repetitions of biceps curls.
Triceps twice a week:
Day One: Do the overhead triceps exercise one dumbbell at a time. Do five sets of ten repetitions.
Day Two: Use a cable machine with a small bar. Adjust the weight on the machine. Do five sets of ten repetitions.
Shoulders:
Use the overhead press machine. Do five sets of ten repetitions.
Use dumbbells. Pick a weight that you are comfortable with and that will give you a good workout. Stand with legs shoulder-width apart and knees bent. Keep your back straight. Grasp the dumbbells with your palms facing toward you. Lift the weights with your elbows pointing out, perpendicular to your body. Lift until the weights come under but not touching your chin. Repeat without locking your elbows. Do five sets of ten repetitions.
Look at the rotator cuff blog for rotator cuff exercises. Do one a week, alternating between the “circles” exercise and the rotator cuff machine exercise.
Look at other blogs to find anterior and posterior deltoid exercises.
An upcoming blog will describe wrist and forearm exercises.
Don’t forget to check out www.louizapatsis.com!
Disclaimer: information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Biceps twice a week:
Day One: Do five sets of ten repetitions of biceps curls.
Day Two: Use a barbell. Do five sets of ten repetitions of biceps curls.
Triceps twice a week:
Day One: Do the overhead triceps exercise one dumbbell at a time. Do five sets of ten repetitions.
Day Two: Use a cable machine with a small bar. Adjust the weight on the machine. Do five sets of ten repetitions.
Shoulders:
Use the overhead press machine. Do five sets of ten repetitions.
Use dumbbells. Pick a weight that you are comfortable with and that will give you a good workout. Stand with legs shoulder-width apart and knees bent. Keep your back straight. Grasp the dumbbells with your palms facing toward you. Lift the weights with your elbows pointing out, perpendicular to your body. Lift until the weights come under but not touching your chin. Repeat without locking your elbows. Do five sets of ten repetitions.
Look at the rotator cuff blog for rotator cuff exercises. Do one a week, alternating between the “circles” exercise and the rotator cuff machine exercise.
Look at other blogs to find anterior and posterior deltoid exercises.
An upcoming blog will describe wrist and forearm exercises.
Don’t forget to check out www.louizapatsis.com!
Disclaimer: information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Friday, December 30, 2005
More Back Exercises
The back is made up of many muscles. In this blog I will not review back muscles. Rather, I will give you some more back exercises.
1. Back row – This exercise works all of the major back muscles, including the rhomboids and trapezius muscles. You can use the weight machine. Machines may differ. See the instructions for position and execution. Some machines have a bar you put across your chest to stabilize your body. Put the bar so that you are perpendicular to the floor and comfortable. Some even have a seat belt which is really not needed if you keep yourself steady. Use a weight that gives you a challenge but does not give you real pain.
Pull cable attachment to waist, and do not lock your elbows when you go back to starting position. Exhale when you pull and inhale when you release. Pull shoulders back and push chest forward during the contraction. Shoulders are stretched forward when you return. Do four sets of ten repetitions.
2. Back row cardiovascular machine – you may have seen the often electronic back row cardiovascular machine. The position and movement are similar to the above, but legs are often. Exhale when you pull and inhale when you release. Pull shoulders back and push chest forward extended before you on a bar of the machine. You do not have a bar to stabilize your chest. Keep your body and legs relaxed wand steady except for your arms that pull and release the cable. during the contraction. Shoulders are stretched forward when you return. Do this exercise for at least 20 minutes. You can get a cardiovascular and resistance exercise out of this. Once you do this exercise once a week for a month, you can move up to 30 minutes. Feel your body and what it is telling you that you can do.
3. Pull down machine – This is a variation to the cable latissimus dorsi pull down exercise described in another blog. There are usually two choices of where to grip the machine. Use variation each time you use the machine. Use a weight that gives you a challenge but does not give you real pain. You pull down the bars to the front of your chest without touching your chest and release without locking your elbows. Exhale when you pull and inhale when you release. Do four sets of ten repetitions.
4. Deadlift –Use a barbell or free weights. Use a weight that gives you a challenge but does not give you real pain. Face the bar or free weights. Place your legs shoulder-width apart. Bend your knees until your thighs are parallel to the floor. Bend at the waist to lift the bar or free weights with an overhand wrist grip. Do not let your knees pass your toes when you bend to grasp the barbell. Straighten your legs as the barbell passes your shins and reaches your knees. Then extend your back until you stand straight. Hold the straightened position for three seconds. Return the bar to the floor by returning to the original position, not by arching or hyperextending your back. Exhale when you pull and inhale when you release. Do four sets of ten repetitions. This exercise also works your hamstrings and gluteus maximus. Actually, while it mostly works out the hamstrings, secondary muscles involved include the forearms, trapezius muscle, latissimus dorsi, quadriceps and calves.
Some information for this blog was obtained from http://musclereview.com/Templates/exercises/exercisestypes.htm
Accessed on December 30, 2005
Disclaimer: information on this blog is posted for information purposes, not as a substitute for professional medical advice.
1. Back row – This exercise works all of the major back muscles, including the rhomboids and trapezius muscles. You can use the weight machine. Machines may differ. See the instructions for position and execution. Some machines have a bar you put across your chest to stabilize your body. Put the bar so that you are perpendicular to the floor and comfortable. Some even have a seat belt which is really not needed if you keep yourself steady. Use a weight that gives you a challenge but does not give you real pain.
Pull cable attachment to waist, and do not lock your elbows when you go back to starting position. Exhale when you pull and inhale when you release. Pull shoulders back and push chest forward during the contraction. Shoulders are stretched forward when you return. Do four sets of ten repetitions.
2. Back row cardiovascular machine – you may have seen the often electronic back row cardiovascular machine. The position and movement are similar to the above, but legs are often. Exhale when you pull and inhale when you release. Pull shoulders back and push chest forward extended before you on a bar of the machine. You do not have a bar to stabilize your chest. Keep your body and legs relaxed wand steady except for your arms that pull and release the cable. during the contraction. Shoulders are stretched forward when you return. Do this exercise for at least 20 minutes. You can get a cardiovascular and resistance exercise out of this. Once you do this exercise once a week for a month, you can move up to 30 minutes. Feel your body and what it is telling you that you can do.
3. Pull down machine – This is a variation to the cable latissimus dorsi pull down exercise described in another blog. There are usually two choices of where to grip the machine. Use variation each time you use the machine. Use a weight that gives you a challenge but does not give you real pain. You pull down the bars to the front of your chest without touching your chest and release without locking your elbows. Exhale when you pull and inhale when you release. Do four sets of ten repetitions.
4. Deadlift –Use a barbell or free weights. Use a weight that gives you a challenge but does not give you real pain. Face the bar or free weights. Place your legs shoulder-width apart. Bend your knees until your thighs are parallel to the floor. Bend at the waist to lift the bar or free weights with an overhand wrist grip. Do not let your knees pass your toes when you bend to grasp the barbell. Straighten your legs as the barbell passes your shins and reaches your knees. Then extend your back until you stand straight. Hold the straightened position for three seconds. Return the bar to the floor by returning to the original position, not by arching or hyperextending your back. Exhale when you pull and inhale when you release. Do four sets of ten repetitions. This exercise also works your hamstrings and gluteus maximus. Actually, while it mostly works out the hamstrings, secondary muscles involved include the forearms, trapezius muscle, latissimus dorsi, quadriceps and calves.
Some information for this blog was obtained from http://musclereview.com/Templates/exercises/exercisestypes.htm
Accessed on December 30, 2005
Disclaimer: information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Thursday, December 29, 2005
Three Barbell Exercises
Free weights are generally better to do than barbells since they require more strength from primary and secondary muscle groups to stabilize your movements and posture. Barbells are usually better to do than machines for the same reason, although barbells often do not allow for the variety for motion that free weights or different machines allow.
Here are three exercises that target different muscles and can be done using barbells:
1. Biceps curls - Choose a barbell weight that will give you a challenge but that you can move for ten repetitions with a full range of motion. Stand with your legs shoulder-width apart and your knees slightly bent. Lift the barbell up until it almost touches your chest, and then down so that your elbows are almost straight. Do not lock your elbows. Do four sets of ten repetitions.
2. Chest press - Choose a barbell weight that will give you a challenge but that you can move for ten repetitions with a full range of motion. Stand with your legs shoulder-width apart and your knees slightly bent. Push the barbell out until your elbows are almost straight, and then bring it back until it almost touches your chest. Do not lock your elbows. Keep your shoulders relaxed. Do four sets of ten repetitions.
3. Leg muscles - Stand with legs shoulder-width apart and your knees slightly bent. This time point your toes diagonally out, each toward opposite corners of the room if you are facing the wall. Keep your wrists resting on your quadriceps with your palms facing outward, grasping the barbell. Relax your arms. Sit and get up. Make sure that your knees do not extend beyond your toes. This works your legs muscles and gluteus maximus. It works your adductor muscles especially and is a good variation to cable exercises, squats and lunges. Do five sets of ten repetitions.
Don’t forget to check out www.louizapatsis.com!
Disclaimer: information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Here are three exercises that target different muscles and can be done using barbells:
1. Biceps curls - Choose a barbell weight that will give you a challenge but that you can move for ten repetitions with a full range of motion. Stand with your legs shoulder-width apart and your knees slightly bent. Lift the barbell up until it almost touches your chest, and then down so that your elbows are almost straight. Do not lock your elbows. Do four sets of ten repetitions.
2. Chest press - Choose a barbell weight that will give you a challenge but that you can move for ten repetitions with a full range of motion. Stand with your legs shoulder-width apart and your knees slightly bent. Push the barbell out until your elbows are almost straight, and then bring it back until it almost touches your chest. Do not lock your elbows. Keep your shoulders relaxed. Do four sets of ten repetitions.
3. Leg muscles - Stand with legs shoulder-width apart and your knees slightly bent. This time point your toes diagonally out, each toward opposite corners of the room if you are facing the wall. Keep your wrists resting on your quadriceps with your palms facing outward, grasping the barbell. Relax your arms. Sit and get up. Make sure that your knees do not extend beyond your toes. This works your legs muscles and gluteus maximus. It works your adductor muscles especially and is a good variation to cable exercises, squats and lunges. Do five sets of ten repetitions.
Don’t forget to check out www.louizapatsis.com!
Disclaimer: information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Rotator Cuff
The rotator cuff is a group of four muscles that helps to lift your shoulders over your head and rotate it toward and away from your body. The muscles are the infraspinaturs, supraspinatus, subscapularis and teres major. Baseball pitchers use these muscles a lot. They are frequently injured by tears, tendonitis, impingement, bursitis and strains.
Shoulder bursitis and rotator cuff tendonitis refer to an inflammation of a particular area within the shoulder joint that is causing a common set of symptoms. They can also be called "impingement syndrome", which indicates an inflammation of the rotator cuff tendons and the bursa that surrounds these tendons. Several bones, muscles, and ligaments contribute to the complex shoulder joint. This increases the chances of injury.
Impingement syndrome occurs when there is inflammation between the top of the humerus or arm bone and the acromion or tip of the shoulder. The tendons of the rotator cuff lie between these bones. In healthy situations, these tendons slide effortlessly within this space. Due to genetics or other factors, the space can become too narrow for normal motion, and the bursa and tendons become inflamed. They thicken and contribute further to the narrowness of the space. The bones rub against each other.
Rotator cuff muscle exercises are often overlooked. A common exercise is often done in grammar school gym classes: arm circles. Have your legs shoulder-width apart and your knees slightly bent. You can do these in the air or against a wall. You can do four sets often small or large circles, in each direction, with each arm. If you do small circles one week, do big circles another week. Do the circles slowly, with a steady posture. Do four sets often repetitions with each arm in each direction (moving frontward and backward).
You can also use a rotator cuff machine at the gym. Ask a personal trainer where it is. Have your legs shoulder-width apart and your knees slightly bent. Make sure that your arms, shoulder and back are steady. Just concentrate on moving your rotator cuff muscles. Do four sets often repetitions.
You probably need to work out rotator cuff muscles once every two weeks. Too much working out of these muscles can lead to injury.
You can see four more rotator cuff exercises at htt;://www.aafp.org/afp/20030315/1315ph.html.
Don’t forget to check out www.louizapatsis.com!
Some information for this blog was obtained from http://www.aafp/prg/afp/20030315/1315ph.html and
http://www.jointhealing.com/pages/shoulder/rotator cuff.html
Accessed on December 29, 2005
Disclaimer: information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Shoulder bursitis and rotator cuff tendonitis refer to an inflammation of a particular area within the shoulder joint that is causing a common set of symptoms. They can also be called "impingement syndrome", which indicates an inflammation of the rotator cuff tendons and the bursa that surrounds these tendons. Several bones, muscles, and ligaments contribute to the complex shoulder joint. This increases the chances of injury.
Impingement syndrome occurs when there is inflammation between the top of the humerus or arm bone and the acromion or tip of the shoulder. The tendons of the rotator cuff lie between these bones. In healthy situations, these tendons slide effortlessly within this space. Due to genetics or other factors, the space can become too narrow for normal motion, and the bursa and tendons become inflamed. They thicken and contribute further to the narrowness of the space. The bones rub against each other.
Rotator cuff muscle exercises are often overlooked. A common exercise is often done in grammar school gym classes: arm circles. Have your legs shoulder-width apart and your knees slightly bent. You can do these in the air or against a wall. You can do four sets often small or large circles, in each direction, with each arm. If you do small circles one week, do big circles another week. Do the circles slowly, with a steady posture. Do four sets often repetitions with each arm in each direction (moving frontward and backward).
You can also use a rotator cuff machine at the gym. Ask a personal trainer where it is. Have your legs shoulder-width apart and your knees slightly bent. Make sure that your arms, shoulder and back are steady. Just concentrate on moving your rotator cuff muscles. Do four sets often repetitions.
You probably need to work out rotator cuff muscles once every two weeks. Too much working out of these muscles can lead to injury.
You can see four more rotator cuff exercises at htt;://www.aafp.org/afp/20030315/1315ph.html.
Don’t forget to check out www.louizapatsis.com!
Some information for this blog was obtained from http://www.aafp/prg/afp/20030315/1315ph.html and
http://www.jointhealing.com/pages/shoulder/rotator cuff.html
Accessed on December 29, 2005
Disclaimer: information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Wednesday, December 28, 2005
Express Yourself!
What is your self-expression? Millions of people are not expressing themselves in their work. You can see it in their faces in the subway in New York City. They do not look inspired. When some people wear a uniform, they do not feel like they are expressing themselves. I remember in Catholic high school where I had to wear a uniform. We had to wear collars. So I tore off an old white shirt and put its collar under a tank top. I had several detentions for uniforms my freshman year. The Dean of Women finally forgot about it and let me on my way. I was a good student.
What is your expression for you body. It need not be a "cookie cutter" body of aerobics instructors errs. By "cookie cutter" I mean a body that looks like many other bodies. It seems like people are striving for that. One of the earliest blogs was about how no two people have the same genetics or bodies. One person has a color eyes that no one has seen another person has a particular shape of biceps that no one saw. One person may have a big bottom. Several celebrities have made money off their distinct features. Love what is your own and what you cannot change, except perhaps by drastic measures. Then choose what you want and can change.
What is your true self-expression? Is it being a big bodybuilder? Is it being a welterweight boxer? Is it being slim with few muscles? Is it being voluptuous? First get your annual medical check-ups, connect with yourself to monitor how you feel and perform, and then choose what workout you want for the body you want.
And love yourself!
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
What is your expression for you body. It need not be a "cookie cutter" body of aerobics instructors errs. By "cookie cutter" I mean a body that looks like many other bodies. It seems like people are striving for that. One of the earliest blogs was about how no two people have the same genetics or bodies. One person has a color eyes that no one has seen another person has a particular shape of biceps that no one saw. One person may have a big bottom. Several celebrities have made money off their distinct features. Love what is your own and what you cannot change, except perhaps by drastic measures. Then choose what you want and can change.
What is your true self-expression? Is it being a big bodybuilder? Is it being a welterweight boxer? Is it being slim with few muscles? Is it being voluptuous? First get your annual medical check-ups, connect with yourself to monitor how you feel and perform, and then choose what workout you want for the body you want.
And love yourself!
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Dance! Be in the Moment!
I went dancing for the first time in weeks last night. I went to the Copa Cabana after office work dressed in sexy but not-too-sexy clothes and long boots. And I danced, and danced, and danced. I was not too attracted to my partner, but I danced. I could have easily said that I wanted to go home and sleep but I danced. I thought that I wanted to go home, but I stayed and danced.
I connected to myself. I was in the moment. I felt past dates and pains and regrets. But I danced. I expressed who I am. I felt my strength, used it and shared it with the world. I expressed my sexuality. When my partner paused to wipe off his sweat, I danced.
At times like this, there is the present moment. Who cares if you blew your workout yesterday? Who cares if you have a report due at work today? You are here now lifting that dumbbell. You are great, strong, committed, and present. Dance! Be true to who you are! Be true to your word! Get in the game of your life. Get into your work out. Be it. Perform. Breathe out. You are done. Congratulate yourself.
Working out is the best hobby. It prepares you for times like this, to dance!
You never know what can happen!
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
I connected to myself. I was in the moment. I felt past dates and pains and regrets. But I danced. I expressed who I am. I felt my strength, used it and shared it with the world. I expressed my sexuality. When my partner paused to wipe off his sweat, I danced.
At times like this, there is the present moment. Who cares if you blew your workout yesterday? Who cares if you have a report due at work today? You are here now lifting that dumbbell. You are great, strong, committed, and present. Dance! Be true to who you are! Be true to your word! Get in the game of your life. Get into your work out. Be it. Perform. Breathe out. You are done. Congratulate yourself.
Working out is the best hobby. It prepares you for times like this, to dance!
You never know what can happen!
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Friday, December 23, 2005
Be Grateful
Did you ever notice how beautiful birds are when they sit on a winter tree branch and munch on a little berry? Did you notice how new rain and snow often are even if you have seen them before hundreds of times? Did you notice how your eyes, nose, toes and other body parts are unique and your own? You would notice them anytime and anywhere!
Do you know how even the pain after some workouts feels good? Does it feel great for you to know you did what you said that you would do in terms of working out? Doesn’t it feel good to breathe, be alive and be healthy? Isn’t the spring breeze or winter wind on your face an expression of love in the universe?
It is all good. Be grateful.
This is a short and important blog.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Do you know how even the pain after some workouts feels good? Does it feel great for you to know you did what you said that you would do in terms of working out? Doesn’t it feel good to breathe, be alive and be healthy? Isn’t the spring breeze or winter wind on your face an expression of love in the universe?
It is all good. Be grateful.
This is a short and important blog.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Acknowledge Yourself
You must acknowledge yourself when you go to the gym. If you fail to meet a weight loss goal by a set time, acknowledge yourself for trying, getting to the gym and being a person who plays and fights. If you are in a game, race or long-distance run, acknowledge yourself.
If you finish a workout and feel pain, acknowledge and love yourself. If you miss some days at the gym, forgive yourself acknowledge yourself for even playing the fitness game and noticing you were out of integrity.
You are healthy enough to move. Even if you are sick, you love, you think, and you move. You are amazing. You are “lucky”. You are unique and the only one of you in the world. You are taking on your health. You are you. You are the “luckiest” person on Earth. You are beautiful. You are fun. You mean business. You play to win but are always a winner! You are the best. You are real. You get to the bottom of things and play. Acknowledge yourself.
This is a short and important blog.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
If you finish a workout and feel pain, acknowledge and love yourself. If you miss some days at the gym, forgive yourself acknowledge yourself for even playing the fitness game and noticing you were out of integrity.
You are healthy enough to move. Even if you are sick, you love, you think, and you move. You are amazing. You are “lucky”. You are unique and the only one of you in the world. You are taking on your health. You are you. You are the “luckiest” person on Earth. You are beautiful. You are fun. You mean business. You play to win but are always a winner! You are the best. You are real. You get to the bottom of things and play. Acknowledge yourself.
This is a short and important blog.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Wednesday, December 21, 2005
Get to Know Yourself
Working out is not just about health, looking good and getting bigger and stronger. Its benefits include mental and the spiritual elements.
When you work out in one hour, one day, one week, one year, or years, through the same or different routines, outdoor sports, aerobics classes, free weights or anything else, you get to know yourself. That is one of the huge benefits of working out.
What do I mean by getting to know yourself? Have you ever overcome a big obstacle? Have you overcome heartbreak, relatives that are a way that does not work for you, a boss who acts like a jerk, tough courses in school, an illness or any other situation? Well, that is like sticking with your workout, finishing a Marathon, going when you see no results yet.
Like peeling the layers of an onion, with you being the onion, you get to see who you are, what you are made of, what makes you tick, and what you can do. And that is priceless.
This is a short and important blog.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
When you work out in one hour, one day, one week, one year, or years, through the same or different routines, outdoor sports, aerobics classes, free weights or anything else, you get to know yourself. That is one of the huge benefits of working out.
What do I mean by getting to know yourself? Have you ever overcome a big obstacle? Have you overcome heartbreak, relatives that are a way that does not work for you, a boss who acts like a jerk, tough courses in school, an illness or any other situation? Well, that is like sticking with your workout, finishing a Marathon, going when you see no results yet.
Like peeling the layers of an onion, with you being the onion, you get to see who you are, what you are made of, what makes you tick, and what you can do. And that is priceless.
This is a short and important blog.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Success = Getting Up Over and Over Again
Working out ultimately is not about looking good. It is about health and it is about looking good. Ultimately it is a way of being. It is growth. It is connected in several dimensions to mentality and spirituality.One thing you get about working out is to stay committed to your goals, forgive yourself when you do not meet them, and get back up over and over again. If you do not do this, you are quitting, and missing one of the many lessons that working out gives you. Even if you work out alone, you grow and learn from working out. You apply the lessons to life, family, work fun and everything!
This is a valuable lesson that you do not want to miss. Whether you do not reach your fitness goals or weight goals, or you miss a day, or you do not get an exercise right, or you feel pain after an exercise, or whatever else, you will learn, as long as you are present and aware, to get back up over and over again.
Success is defined by culture and media. It often means for people to look good, have great relationships, have money and have things. None of these aspects of success are inherently bad. YOU get to define success for yourself. And an important element of that is to forgive and love yourself, and to get back up over and over again.
This is a short and important blog.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
This is a valuable lesson that you do not want to miss. Whether you do not reach your fitness goals or weight goals, or you miss a day, or you do not get an exercise right, or you feel pain after an exercise, or whatever else, you will learn, as long as you are present and aware, to get back up over and over again.
Success is defined by culture and media. It often means for people to look good, have great relationships, have money and have things. None of these aspects of success are inherently bad. YOU get to define success for yourself. And an important element of that is to forgive and love yourself, and to get back up over and over again.
This is a short and important blog.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Tuesday, December 20, 2005
Cable Leg Adductor and Abductor Exercises
The adductors are a group of muscles that include: the adductor magnus, longus and brevis, the gracilis and the pectineus. They originate on the pelvic bone and attach at intervals along the length of the femur. This interval attachment provides the most power and stability for the hip joint and the femur.
The primary function of the adductors is adduction of the legs, or movement of the legs toward the centerline of the body. The adductors also stabilize the hip.
The abductor muscles, on the other hand, abduct the leg away from the centerline of the body. They include the gamelli muscles, piriformis muscle and gluteus minimus.
Do you remember the leg scissor exercises from grammar school? Those worked the adductor and abductor muscles. You can use bands of these muscle groups as well. I will describe a cable exercise to do.
You need to be in shape to do this exercise with a significant amount of weight. Have a personal trainer supervise you for the first time. Choose a weight that gives you a workout, but does not give you severe pain. Choose a weight that you can lift for the full range of motion. Breathe in when you extend your arm and breathe out when you lift the weight.
For the adductor muscles, go to the cable rack. Attach an anklet (most gyms have this) to your right ankle. Move your left leg behind you, to make room for you to steadily move your right leg in front of your left leg and then back like a pendulum. Make sure the weights do not hit. Repeat for four sets of ten repetitions. Repeat for the left leg.
Now put the anklet around your right ankle again. This time face the other way. This will allow you to swing your right leg away from the centerline of the body, working the right leg’s abductor muscles. Move your leg for the full range of motion. Make sure the weights do not hit. Repeat for four sets of ten repetitions. Repeat for the left leg.
As with other muscle groups, rest in between days where you use the triceps as primary muscles in an exercise. Have fun!
Don't forget to check out www.louizapatsis.com!
Some of the information for this blog was taken from http://www.fitstep.com/Advanced/Anatomy/Adductors.htm
Accessed on December 20, 2005
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
The primary function of the adductors is adduction of the legs, or movement of the legs toward the centerline of the body. The adductors also stabilize the hip.
The abductor muscles, on the other hand, abduct the leg away from the centerline of the body. They include the gamelli muscles, piriformis muscle and gluteus minimus.
Do you remember the leg scissor exercises from grammar school? Those worked the adductor and abductor muscles. You can use bands of these muscle groups as well. I will describe a cable exercise to do.
You need to be in shape to do this exercise with a significant amount of weight. Have a personal trainer supervise you for the first time. Choose a weight that gives you a workout, but does not give you severe pain. Choose a weight that you can lift for the full range of motion. Breathe in when you extend your arm and breathe out when you lift the weight.
For the adductor muscles, go to the cable rack. Attach an anklet (most gyms have this) to your right ankle. Move your left leg behind you, to make room for you to steadily move your right leg in front of your left leg and then back like a pendulum. Make sure the weights do not hit. Repeat for four sets of ten repetitions. Repeat for the left leg.
Now put the anklet around your right ankle again. This time face the other way. This will allow you to swing your right leg away from the centerline of the body, working the right leg’s abductor muscles. Move your leg for the full range of motion. Make sure the weights do not hit. Repeat for four sets of ten repetitions. Repeat for the left leg.
As with other muscle groups, rest in between days where you use the triceps as primary muscles in an exercise. Have fun!
Don't forget to check out www.louizapatsis.com!
Some of the information for this blog was taken from http://www.fitstep.com/Advanced/Anatomy/Adductors.htm
Accessed on December 20, 2005
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Monday, December 19, 2005
Four Hamstrings Exercises
The hamstrings are the muscles in the back of the leg: the biceps femoris (long head), biceps femoris (short head), semitendinosus, and semimembranosus. They are responsible for: knee flexion, internal rotation and external rotation and hip extension.
When you work out a muscle or muscle group, you want to target as many muscle fibers as you can, in as many different angles or ways that you can. Choose a weight that gives you a workout, but does not give you severe pain. Choose a weight that you can lift for the full range of motion. Breathe in when you extend your arm and breathe out when you lift the weight.
Here are the exercises:
1. Use the hamstring curl machine. Adjust the seat also that your knees are aligned with the mark, usually a plastic circle on the machine. Hold your back steady. Use a seat belt if you must. Leave only a little space between the small of your back and the back of the seat. Do smooth, easy movements up and down. Do four sets of ten repetitions.
2. Use the lie-down hamstring curl machine. Make sure that your ankles are beneath the bottom bar that you lift. Do smooth, easy movements up and down. Do four sets of ten repetitions.
3. Lunges (See the lunges blog.)
4. Squats (See the squat blog.)
As with other muscle groups, rest in between days where you use the triceps as primary muscles in an exercise. Have fun!
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Friday, December 16, 2005
Pectoralis Major and Minor - Chest Exercises
You can do several exercises for the pectoralis major and minor. I will list and describe one machine and two variations of a dumbbell exercise here.
Choose a weight that gives you a workout, but does not give you severe pain. Choose a weight that you can lift for the full range of motion. Bend your knees slightly. Do not lock your elbows during the exercises. Breathe in when you extend your arms and breathe out when you lift the weight.
Here are the exercises:
1. Lie down on a bench with your dumbbells, one in each hand. With your feet flat on the end of the bench or on the floor, make sure there is only a small natural space between the small of your back and the bench. With your wrists facing each other, right and left, start by extending your arms to your sides (right arm to right side and left arm to left side). Then bring your wrists together without having the weights touch. Do four sets of ten repetitions. You can repeat another four sets of ten repetitions with your wrists facing forward.
2. Use a fly machine. Adjust the arms of the machine to go as far backward as possible. Make sure that the seat position is comfortable. Bring your arms together. Do four sets of ten repetitions.
3. Use an incline chest machine. Do four sets of ten repetitions.
4. Use the bench press. Find the weight that is right for you and balance it on each side. Repeat the back position of [1.]. Do four sets of ten repetitions
As with other muscle groups, rest in between days where you use the triceps as primary muscle group in an exercise. Pay attention to how your body responds to each exercise. Have fun!
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Choose a weight that gives you a workout, but does not give you severe pain. Choose a weight that you can lift for the full range of motion. Bend your knees slightly. Do not lock your elbows during the exercises. Breathe in when you extend your arms and breathe out when you lift the weight.
Here are the exercises:
1. Lie down on a bench with your dumbbells, one in each hand. With your feet flat on the end of the bench or on the floor, make sure there is only a small natural space between the small of your back and the bench. With your wrists facing each other, right and left, start by extending your arms to your sides (right arm to right side and left arm to left side). Then bring your wrists together without having the weights touch. Do four sets of ten repetitions. You can repeat another four sets of ten repetitions with your wrists facing forward.
2. Use a fly machine. Adjust the arms of the machine to go as far backward as possible. Make sure that the seat position is comfortable. Bring your arms together. Do four sets of ten repetitions.
3. Use an incline chest machine. Do four sets of ten repetitions.
4. Use the bench press. Find the weight that is right for you and balance it on each side. Repeat the back position of [1.]. Do four sets of ten repetitions
As with other muscle groups, rest in between days where you use the triceps as primary muscle group in an exercise. Pay attention to how your body responds to each exercise. Have fun!
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Thursday, December 15, 2005
Two Simple Latissimus Dorsi Exercises
The Latissimus Dorsi are some of the largest muscles of the body, and the largest muscles of the back. They help define your back and waist. They assist in your bringing objects down from over your heads toward your body or, if you are bent, lifting them from close to the ground to close to your body.
Choose a weight that gives you a workout, but does not give you severe pain. Choose a weight that you can lift for the full range of motion. Stand with legs shoulder width apart. Bend your knees slightly. Do not lock your elbows during the exercises. Breathe in when you extend your arm and breathe out when you lift the weight.
Here are the exercises:
1. Use a pulldown machine. Keep your shoulders down. Grasp the bar and bring it down behind your neck. Then let it go slowly. Do four sets of ten repetitions.
2. Use dumbbells. Bend forward slightly and use one arm to support your weight against a surface such as a weight rack. Hold a dumbbell with the other arm lifted behind you so that the shoulder and elbow can be as close to 180 degrees as possible. Lift the arm up, pointing the elbow up until you cannot go up and back more due to your shoulders. When you extend your arm, do not lock the elbow. Do four sets of ten repetitions.
As with other muscle groups, rest in between days where you use the triceps as primary muscles in an exercise. Have fun!
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Choose a weight that gives you a workout, but does not give you severe pain. Choose a weight that you can lift for the full range of motion. Stand with legs shoulder width apart. Bend your knees slightly. Do not lock your elbows during the exercises. Breathe in when you extend your arm and breathe out when you lift the weight.
Here are the exercises:
1. Use a pulldown machine. Keep your shoulders down. Grasp the bar and bring it down behind your neck. Then let it go slowly. Do four sets of ten repetitions.
2. Use dumbbells. Bend forward slightly and use one arm to support your weight against a surface such as a weight rack. Hold a dumbbell with the other arm lifted behind you so that the shoulder and elbow can be as close to 180 degrees as possible. Lift the arm up, pointing the elbow up until you cannot go up and back more due to your shoulders. When you extend your arm, do not lock the elbow. Do four sets of ten repetitions.
As with other muscle groups, rest in between days where you use the triceps as primary muscles in an exercise. Have fun!
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Wednesday, December 14, 2005
Three Simple Triceps Exercises
I will repeat some material from the previous biceps blog:
When you work out a muscle or muscle group, you want to target as many muscle fibers as you can, in as many different angles or ways that you can. The triceps are a basic muscle group, composed of three muscles from the shoulder to the elbow. They primarily help you to push things away from you or to push your body from a resistance such as a wall or floor.
It is recommended that you use free weights instead of machines. You have to do more work with free weights, thereby working more muscle fibers and building core balance and strength as well.
Choose a weight that gives you a workout, but does not give you severe pain. Choose a weight that you can lift for the full range of motion. Stand with legs shoulder width apart. Bend your knees slightly. Do not lock your elbows during the exercises. Breathe in when you extend your arm and breathe out when you lift the weight.
Here are the exercises:
1. Use dumbbell weights that work for you. Hold one arm over your head with a dumbbell and the elbows bent. Proceed to extend that arm over your head, using the other arm for slight support if you need it. Do four sets of ten repetitions.
2. Bend forward slightly and use one arm to support your weight against a surface such as a weight rack. Hold a dumbbell with the other arm lifted behind you so that the shoulder and elbow can be as close to 180 degrees as possible. Extend the arm out. Do four sets of ten repetitions.
3. With your arms behind you, hold onto a chair that is secure on the floor. Your legs will be bent or extended before you. Keep your shoulders as low as possible to resting position (not slouching). Use your arms to lift your body up and down. Do four sets of ten repetitions.
As with other muscle groups, rest in between days where you use the triceps as primary muscles in an exercise. Have fun!
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
When you work out a muscle or muscle group, you want to target as many muscle fibers as you can, in as many different angles or ways that you can. The triceps are a basic muscle group, composed of three muscles from the shoulder to the elbow. They primarily help you to push things away from you or to push your body from a resistance such as a wall or floor.
It is recommended that you use free weights instead of machines. You have to do more work with free weights, thereby working more muscle fibers and building core balance and strength as well.
Choose a weight that gives you a workout, but does not give you severe pain. Choose a weight that you can lift for the full range of motion. Stand with legs shoulder width apart. Bend your knees slightly. Do not lock your elbows during the exercises. Breathe in when you extend your arm and breathe out when you lift the weight.
Here are the exercises:
1. Use dumbbell weights that work for you. Hold one arm over your head with a dumbbell and the elbows bent. Proceed to extend that arm over your head, using the other arm for slight support if you need it. Do four sets of ten repetitions.
2. Bend forward slightly and use one arm to support your weight against a surface such as a weight rack. Hold a dumbbell with the other arm lifted behind you so that the shoulder and elbow can be as close to 180 degrees as possible. Extend the arm out. Do four sets of ten repetitions.
3. With your arms behind you, hold onto a chair that is secure on the floor. Your legs will be bent or extended before you. Keep your shoulders as low as possible to resting position (not slouching). Use your arms to lift your body up and down. Do four sets of ten repetitions.
As with other muscle groups, rest in between days where you use the triceps as primary muscles in an exercise. Have fun!
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Tuesday, December 13, 2005
Three Simple Biceps Exercises
When you work out a muscle or muscle group, you want to target as many muscle fibers as you can, in as many different angles or ways that you can. The biceps are a basic muscle group, composed of two muscles from the shoulder to the elbow. The primarily help you to pull things toward you and to lift things.
It is recommended that you use free weights instead of machines. You have to do more work with free weights, thereby working more muscle fibers and building core balance and strength as well.
Here are three variations of biceps curls with free weights. Choose a weight that gives you a workout, but does not give you severe pain. Choose a weight that you can lift for the full range of motion.
Stand with legs shoulder width apart. Bend your knees slightly. Do not lock your elbows during eth exercises. Breathe in when you extend your arm and breathe out when you lift the weight.
1. Lift the dumbbells from your arms being almost straight smoothly until the dumbbells almost touch your upper arms. Do four sets of ten repetitions.
2. Repeat [1.] but have your arms point diagonally - 45 degrees from the front of your body.
3. Repeat [3.] and have your inner wrists facing the side of your body.
These variations will allow you to target different muscle fibers and get off a plateau.
As with other muscles, rest in between days where you use the biceps as primary muscles in an exercise. Have fun!
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
It is recommended that you use free weights instead of machines. You have to do more work with free weights, thereby working more muscle fibers and building core balance and strength as well.
Here are three variations of biceps curls with free weights. Choose a weight that gives you a workout, but does not give you severe pain. Choose a weight that you can lift for the full range of motion.
Stand with legs shoulder width apart. Bend your knees slightly. Do not lock your elbows during eth exercises. Breathe in when you extend your arm and breathe out when you lift the weight.
1. Lift the dumbbells from your arms being almost straight smoothly until the dumbbells almost touch your upper arms. Do four sets of ten repetitions.
2. Repeat [1.] but have your arms point diagonally - 45 degrees from the front of your body.
3. Repeat [3.] and have your inner wrists facing the side of your body.
These variations will allow you to target different muscle fibers and get off a plateau.
As with other muscles, rest in between days where you use the biceps as primary muscles in an exercise. Have fun!
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Monday, December 12, 2005
How Many Calories Should You Burn Per Day?
The amount of calories that you need per day to be healthy varies by: if you are female or male; if you are a pregnant female; your health; your diet; your age; the amount of muscle that you have; and your level of activity. Pregnant women, sick people, young and older people and people with a high level or activity or stress need more calories than average. Men need more calories than women.This is important since the basic way to lose weight is to take in more calories and to burn more calories. Note that if you exercise a lot more by time and/or intensity, you can take in more calories and still lose weight.
Notice that muscle burns more than at. That is not a myth. It is the Truth. Therefore, dieting and aerobics alone are usually not efficient to lose weight. You will need to build muscle. Many women are afraid that if they train, they ill look like a bodybuilder. Do not worry. Unless you train a lot and eat an amount of protein that is a lot more than normal for you, this will not happen. Weight training is good for health, burning calories and your bones.
Weight training also affects insulin resistance due to increased muscle mass. Insulin is a hormone released by the Islets of Langerhans of the pancreas and promotes the uptake of glucose from the blood into cells. Insulin is the body's primary storage hormone because it directs digested nutrients such as glycogen and amino acids into either lean tissue (the liver and muscle) for fuel, or into the fat cells. When you lift weights, your body relies on glycogen for energy. When glycogen fuel stores are depleted, more nutrients are shuttled into muscle cells as opposed to your fat cells. Your metabolism is activated and you burn more calories.
Fat cells are resistant to insulin and glucose. Glucose is more likely to get into muscle cells and get burned. If there are too many fat cells more insulin will be needed. This condition may lead to diabetes. In addition, excess insulin goes to the liver, where it is converted into triglycerides, precursors to fat. Triglycerides interfere with insulin sensitivity, and a vicious cycle ensues.
To find out how many calories you should be burning per day, do an internet search. It is even better if you consult a physician or dietician. Again, as you work out and get more in touch with your body, you will feel how much food you need per day.
Don't forget to check out www.louizapatsis.com!
Some information for this blog was obtained fromhttp://www.cancer.org/docroot/PED/content/PED_6_1x_Calorie_Calculator.asp, http://www.mayoclinic.com/health/metabolism/WT00006/si=2765 and http://www.bodymusclejournal.com/vol03/women_bodyfat_loss.html
Accessed on December 12, 2005
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
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