There are some things that are often overlooked in life, so that the evil consequences of this habit will come to disturb our health. This could happen only because of irregular living habits. Habits are, among others, skipping breakfast, lack of drinking water, lack of movement up to the high-calorie snack snacking.
According to Pete Cohen, a psychologist and physical trainer, that no man is born with bad habits. This habit is learned while growing up. The most surefire way to get rid of bad habits is to replace them with better habits. According to some studies, it takes repetition 20-30 times to later become a new habit.
Is that easy?, It seems easy, but if you lived why is it difficult?, Because we are indeed living environment which has endorsed the bad habits become the norm.
There are a few tips below, on how to appreciate life by living healthily and regularly, namely:
1. Drinking water in sufficient
Why there? human body will not give signals of thirst until the body is really short of water or become dehydrated.
Why water? because two-thirds of our body consists of water, the water is the most important element for the body. Every day we lose 1.5 liters of water through the skin, lungs and kidneys (in the form of urine). For that loss must be replaced with sufficient quantities, so the body will be spared from fatigue, headaches, dull skin and bad mood.
2. Daily breakfast
Why there? The reason that is often heard is because not enough time for breakfast.
Why breakfast? If you miss breakfast then it will affect work productivity. For that 'listen' to your body with a healthy breakfast perform regularly every day. Healthy breakfast is adequate nutrition snack like a glass of milk or fruit juice or breakfast fast food rich in nutrients and low in fat.
3. A nutritious lunch
Why there? Because of excess carbohydrate normally frequent during lunch, or eating foods that contain less protein sebagau energy sources.
Why should nutritious? Usually high-calorie snack foods will be the primary choice when hunger strikes, such as chocolate, crisps or biscuits, which contain lots of fat, sugar and salt.
For that choose a nutritious lunch is a prudent way to cope with hunger. Prudent manner according to Dr. Wendy Doyle, dieticians, by adding side dishes, eat a piece of fruit or a glass of yogurt.
4. Ceramic dinner
Why there? Usually after a tired day of work, it will be lazy when I have to prepare dinner.
Why be handled? Because usually when not preparing dinner then fast food or take-away food, which must contain high fat and salt. The fix?, Eat something before you leave the office and fill the freezer with food that is more durable savings for emergencies. If forced to buy food, better to avoid fried foods and think about the food contains nutrients, which most do not, quite.
Jumat, 17 Juni 2011
Kamis, 26 Mei 2011
Advanced Level Of Weight Training Technique
IN THE WEIGHT Training Technique exercise you can perform advanced movements as follow:
1. Force Reps
Perform repetitions with weights that will makes you reach failure on the second repetition, make sure your partner does not help too much and just to help balance the weight you lift. After the failure in the second reps, add another two reps with the assistance of your partner. Rep Force used to increase your force power. Force Reps main goal is to reduce the saturation and muscle exercises and help provide stimulus to the muscles to grow. This type of exercise is not recommended to be trained regularly and continuously, using a variation and the distraction practice only about 1-2 times each month.
2. Rest Pause Principle
Lifting weights, when it reaches failure, put the burden and rest for about ten seconds. After that, take the burden of doing the same and an additional one to two extra reps (or whatever you are strong to lift). Repeat this process once again until you set finish. Thistechnique could you repeat it several times and advantages of this technique is not much to hurt your joints appointed the burden in accordance with your own strength.
3. Negative Reps
Lifting weights, when it reaches failure, ask your partners to help lift the burden and the burden ware on top (e.g. the Flat Barbell Press, handlebar position above), slowly lowerthe weight whiles holding the load to come down without help from your partner. Negative Reps are to lower the load slowly. This technique is and useful add muscle mass.
4. Pre-Exhaustion Principle
To use this technique, you need to do Isolation Movement first, after reaching failure then with no rest immediately do one set of compound movement. Repeat this process until the set 3-4. This is not a technique performed at the end of the set. For example of using this technique, when you want to train the thighs, first do Leg Extension, failure to achieve and then switch to Squat without a break. After
Squat, rest 60-75 seconds and then repeat the above process until three to four sets. Note that you need to reduce the burden when you do Squat, not like when you load a normal practice. Pre-Exhaustion combination of both is:
* Thigh Front (Quadriceps) = Leg Extension + Squat
* Rear thigh (hamstring) = Leg Curl + Stiff Legged Dead lift
* Chest (Pectoral) = Dumbbell Flies + Flat Barbell Press
* Shoulder (deltoids) = Lateral Raise Upright Row
* Back = Straight Arm Pull Down
* Front Arm (Biceps) = Concentration + Standing Barbell Curl
* Rear Arm (Triceps) = Lying Skull Crusher + Close Grip Bench Press
This technique is good enough to give a different shock to the muscles and can be used quite often in the menu you exercise every day.
1. Force Reps
Perform repetitions with weights that will makes you reach failure on the second repetition, make sure your partner does not help too much and just to help balance the weight you lift. After the failure in the second reps, add another two reps with the assistance of your partner. Rep Force used to increase your force power. Force Reps main goal is to reduce the saturation and muscle exercises and help provide stimulus to the muscles to grow. This type of exercise is not recommended to be trained regularly and continuously, using a variation and the distraction practice only about 1-2 times each month.
2. Rest Pause Principle
Lifting weights, when it reaches failure, put the burden and rest for about ten seconds. After that, take the burden of doing the same and an additional one to two extra reps (or whatever you are strong to lift). Repeat this process once again until you set finish. Thistechnique could you repeat it several times and advantages of this technique is not much to hurt your joints appointed the burden in accordance with your own strength.
3. Negative Reps
Lifting weights, when it reaches failure, ask your partners to help lift the burden and the burden ware on top (e.g. the Flat Barbell Press, handlebar position above), slowly lowerthe weight whiles holding the load to come down without help from your partner. Negative Reps are to lower the load slowly. This technique is and useful add muscle mass.
4. Pre-Exhaustion Principle
To use this technique, you need to do Isolation Movement first, after reaching failure then with no rest immediately do one set of compound movement. Repeat this process until the set 3-4. This is not a technique performed at the end of the set. For example of using this technique, when you want to train the thighs, first do Leg Extension, failure to achieve and then switch to Squat without a break. After
Squat, rest 60-75 seconds and then repeat the above process until three to four sets. Note that you need to reduce the burden when you do Squat, not like when you load a normal practice. Pre-Exhaustion combination of both is:
* Thigh Front (Quadriceps) = Leg Extension + Squat
* Rear thigh (hamstring) = Leg Curl + Stiff Legged Dead lift
* Chest (Pectoral) = Dumbbell Flies + Flat Barbell Press
* Shoulder (deltoids) = Lateral Raise Upright Row
* Back = Straight Arm Pull Down
* Front Arm (Biceps) = Concentration + Standing Barbell Curl
* Rear Arm (Triceps) = Lying Skull Crusher + Close Grip Bench Press
This technique is good enough to give a different shock to the muscles and can be used quite often in the menu you exercise every day.
Weight Loss - It's in Your Head
When you truly consider the weight-loss process, the battle waged is mostly in your mind. “Should I eat the corn muffin with butter or would it be better for me to have margarine or better yet, have jelly? What am I doing eating this muffin anyway? It’s so caloric and filled with saturated fat. I’m such a pig. I have absolutely zero willpower.” It’s no wonder you’ll eat that muffin with the butter and slather jelly on top to quiet that negative self-talk.
What you need more than a diet is a way to shift those negative self-defeating thoughts to more adaptive, positive self-statements. As with most things worth doing, this requires a bit of practice. First, become aware when you’re using a negative statement, then determine what about that thought is faulty and finally, replace it with a self-defense response or coping thought. In the corn muffin example, instead of listening to “I’m such a pig” which clearly mislabels who you are, respond with “Pigs are animals and I am human. I don’t have to be perfect.”
Many people cannot change their eating habits until they change their thoughts about food, eating and drinking. By shedding “distorted” thoughts and replacing them with productive ones, eating habits can be changed. It is possible to rid yourself from many self-critical thoughts, but like any ingrained habit, it takes vigor and vigilance to change. Here are some other thinking distortions to challenge:
Shoulds. Should statements are more about other people’s values, not ones chosen by the person who wants to lose weight. Additionally, should statements reflect an attempt by the dieter to motivate herself without really believing in the value. Better to determine what works for you. “I will eat up to two Hershey kisses daily and thoroughly enjoy them.”
All-or-Nothing. This kind of reasoning is the foundation for perfectionism. An all-or-nothing individual views the world as black or white. Since there is no allowance for gray areas, the behavior is either perfect or a failure. “I’ve ruined my diet by eating all that pizza. I can’t stay on a diet and I’ll just always be fat.” Maybe the problem does not arise from the behavior… maybe the problem is with the diet that does not allow for pizza. “I do not want to give pizza up for the rest of my life, so what I need is a way to include pizza in my diet without feeling like a failure. Let me try having a salad (dressing on the side) before the pizza to take the edge off my hunger.”
Good Foods/ Bad Foods. If the truth be told, foods do not misbehave. Foods are not good or bad. While it is true that some foods have more nutrients or are more fiber-dense than others, all foods can be enjoyed. How we think about food colors what we eat and how much we eat. If a food is labeled as bad (such as fries), then for many individuals that food is taboo. When one eventually succumbs to eating the forbidden, French fries, bingeing may result. Rather than continue with dichotomous thinking of good food/bad food, shift to allow space for all foods you like without judgement. Instead of “I ate those fries which are so bad for me” to “I really enjoyed that small portion of fries. They really satisfied me.”
What you need more than a diet is a way to shift those negative self-defeating thoughts to more adaptive, positive self-statements. As with most things worth doing, this requires a bit of practice. First, become aware when you’re using a negative statement, then determine what about that thought is faulty and finally, replace it with a self-defense response or coping thought. In the corn muffin example, instead of listening to “I’m such a pig” which clearly mislabels who you are, respond with “Pigs are animals and I am human. I don’t have to be perfect.”
Many people cannot change their eating habits until they change their thoughts about food, eating and drinking. By shedding “distorted” thoughts and replacing them with productive ones, eating habits can be changed. It is possible to rid yourself from many self-critical thoughts, but like any ingrained habit, it takes vigor and vigilance to change. Here are some other thinking distortions to challenge:
Shoulds. Should statements are more about other people’s values, not ones chosen by the person who wants to lose weight. Additionally, should statements reflect an attempt by the dieter to motivate herself without really believing in the value. Better to determine what works for you. “I will eat up to two Hershey kisses daily and thoroughly enjoy them.”
All-or-Nothing. This kind of reasoning is the foundation for perfectionism. An all-or-nothing individual views the world as black or white. Since there is no allowance for gray areas, the behavior is either perfect or a failure. “I’ve ruined my diet by eating all that pizza. I can’t stay on a diet and I’ll just always be fat.” Maybe the problem does not arise from the behavior… maybe the problem is with the diet that does not allow for pizza. “I do not want to give pizza up for the rest of my life, so what I need is a way to include pizza in my diet without feeling like a failure. Let me try having a salad (dressing on the side) before the pizza to take the edge off my hunger.”
Good Foods/ Bad Foods. If the truth be told, foods do not misbehave. Foods are not good or bad. While it is true that some foods have more nutrients or are more fiber-dense than others, all foods can be enjoyed. How we think about food colors what we eat and how much we eat. If a food is labeled as bad (such as fries), then for many individuals that food is taboo. When one eventually succumbs to eating the forbidden, French fries, bingeing may result. Rather than continue with dichotomous thinking of good food/bad food, shift to allow space for all foods you like without judgement. Instead of “I ate those fries which are so bad for me” to “I really enjoyed that small portion of fries. They really satisfied me.”