Ways to Quickly Increase Your Speed With These Speed Drills

Article by Van Casey

Ways to Quickly Increase Your Speed With These Speed Drills – Sports – Soccer

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For a Winger in Rugby or in Football your acceleration as well as your agility are 2 of your most valuable natural talents. The best wingers in the world be it at club or international arena work on keeping their acceleration and speed up for as long as humanly possible.

Being a winger myself I have a number of drills I do by myself to help prolong my speed. You are going to need to get a few things first which you can easily find by doing a search online or even find on eBay.

These include a weighted vest, ankle weights and a speed parachute pack.

Always remember a good warm up before and warm down at the end of each drill is essential.

My 1st Drill: Ankle Weights Drill

I sprint the full length of the pitch with ankle weights on my ankle. To start off with I would suggest you should try 5 sprints a day with this exercise to get your body used to it. Maybe you can begin at 60% pace for your first two sprints then slowly up the pace to 75 then to 85 then sprinting at your full pace by your 5th sprint. Your rest periods should be the walk or preferably the jog back to where you took off from. You will notice you get fitter and feel lighter when you run normally with no ankle weights. For the weights I would suggest 2.5lbs should be fine to start off with and you can gradually add more weights to themas you advance.

The Sessions for the 1st Drill Drill

Three sprints sessions per week will be ok, sprinting with this drill, doing this drill, abiding by this training every other day is the recommended programme to enable you and your body to regain energy.

My Second Speed Drill: Weighted Vest Drill

This involves you doing the length of the pitch sprints with a weighted vest on, this might be a bit difficult for others so if you do go with this drill I would suggest you ask your general health expert first that you are in the right shape to utilise this drill. As a word of warning it is not a rush to get as heavy as possible on. Rather it is a gradual transition, start of gradually with 5kg in the weights for say every other day of sprints. Then in the next week increase the weights to 7kg and the week after 10kg.

The Sessions for the Weighted Vest Drill

Three sprint sessions a week will be ideal. For instance every other day so if you start on Monday then next session should be on Wednesday and the Third should be on Friday. This provides you with 24hours in between sessions to allow you to rest. Just as with the ankle weights drill you should allow yourself the rest in between sprints to be the jog back or alternatively the walk back to where you began this will improve your fitnessand pace as you progress through the drills and the weights.

My Third Drill: The Parachute Drill

This is a lighter version of the 2nd above; it entails you wearing a parachute backpack on your back and doing sprints with it. I use this drill as a warm down after the weighted vest drill. However this drill can also be used on its own especially if you do not have a weighted vest at first. The Sessions for the Weighted Vest Drill

As this drill is not as taxing I would say ideally 10 sprints every other day should be ideal. However rather than doing them 10 at a go what you can do is break them into 5 sprints now then take a break by jogging round the pitch at a slow but steady pace and then do the next 5 straight away.

Final Thoughts

Self-Discipline, acceleration, confidence and fitness are all attributes that show signs of improvement and progress train with drills and I hope these drills help you to leave the competition staring at the back of your head as you zip passed them.

About the Author

Van Casey enjoys writing helpful articles on various topics from moving house to picking the best Polk audio Speakers or finding amazing deals on Polk Audio Monitor 70 speakers

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Football speed trainingmyosource.com myosource.com Resistance Band Training for Football and all sports.. Any Football or sports speed drills are dramatically improved by the use of resistance bands. You can achieve better results in a shorter time. Click the link and learn how to add this to your training. I will explain how many reps and sets to complete and how many times a week you should use this drill. Kbands training for football speed and agility Adds resistance to drills you already use. This video is all about speed training for football players at all levels. We work 100% intensity during football speed drills and have other training sessions for football conditioning. The Kinetic Bands help fire the quick twitch muscles for maximum benefit along with great hip strength and leg drive. Click the link above to learn how to put this in to your training.

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Home Physical Exercises to Lose Weight Quickly

Article by Ksiong Chen

Home Physical Exercises to Lose Weight Quickly – Health

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Workout is an important part from a weight loss regimen. But busy schedules, complete thing . to understand which exercises will help us lose the most weight quickly.

Broadly, there are two kinds of exercises: aerobic and weight training (or anaerobic), every one contributes differently to weight loss. Exercising aerobically burns fat calories if you are involved in the exercise itself. Conversely, strength training primarily plays a role in weight-loss by helping improve the speed of your resting metabolic rate (RMR), the amount of calories your body burns while you’re while resting. Your RMR actually increases (i.e., burns more calories) greater muscular your system happens because it requires a lot more energy to keep muscles laptop or computer does to maintain fat.

Important note: remember that muscle weighs a lot more than fat, so some lifting weights exercises will make you healthier and more attractive whilst not necessarily adding to weight-loss. But, muscles really are a “good” form of weight and you should try and build more muscle so that you can help to keep excess fat from exploding.

Listed here are 5 strategies for exercises – both aerobic and resistance training – you’re able to do in your own home to lose weight naturally quickly.

Squats: Your buttocks and quads are the largest muscles inside you. Daily before the mirror, put the feet at shoulder width while facing forward and squat down-and-up 10-20 times for 2 or 3 sets. This can build your leg and buttock muscles. While you increase strength, try holding 2 or 5 pound dumbbells in your hands as you exercise. Make sure you heat up first, and stop you may notice any sharp pain in your knees.

Pushups: Pushups can be a way of strength training: throughout a pushup your arms must support up to 70% of the body weight. Do Several teams of 20 pushups to construct arm strength and raise your RMR.

Lunges: Lunges are an outstanding whole-body aerobic workout you can do right at home. Do 4 or 5 teams of 20 lunges, or if required. Hint: living in the apartment or remain in a second-story bedroom, be considerate of the neighbors by going outside or practicing these in a first story room.

Fast walking: While walking is within itself an excellent exercising aerobically, fast walking is best of all for losing weight. Ensure you really stretch first and warm up with regular walking. When you start your faster walking pace, attempt to maintain all the speed as you can so long as you can. When you get tired, try doing intervals of fast walking accompanied by short periods of slower walking.

Stepping: Stepping is an excellent supply of your heart beating also to lose weight. You should use your stairs in your own home, nevertheless for best results I would recommend buying specialized stackable step mats and stack them up to a minimum of 15 inches (38 cm). Do 2 to 3 teams of 20 steps each to start out. While you might not exactly feel like the stepping is assisting, it’s! This exercise doesn’t only assist you to lose weight and can also help shape your buttocks and legs.

An essential take into account an approach to lose weight quickly in your own home would be to execute a combination of exercises that build muscles (lifting weights) while losing fat (cardio). Start a regimen on most or most of these exercises 2-3 days/week and observe the unhealthy fat burn off.

About the Author

You may find more information at six pack abs workout and Exercises to reduce belly fat.

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How you can Slim Down Quickly

Article by Kelly Kish

How you can Slim Down Quickly – Health – Weight Loss

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You certainly must find a solution based on how to slim down quickly, if your lean body for that dream beach vacation is what you would like. To slim down weight loss supplements, liquid diets, fasting and fad diets are crazy ideas. Weak and malnourished whenever you put the body through all this. This makes you vulnerable to injuries, will result in muscle loss, and can increase hair loss. You’ll need a perfect mixture of diet and exercise, which guarantees healthy weight reduction, to slim down quickly. Listed here are the methods to slim down quickly.

Acquirable Goals

Set goals which are achievable and realistic to be able to avoid any type of discouragement. Many people get frustrated simply because they have set themselves up to fail by setting impractical not possible goals to begin with. Before you decide to attempt your mission, the quantity of weight you would like to lose inside a certain period of time must be made the decision and must be realistic. This can keep you on track and motivated and assist you to achieve your ultimate goal with determination.

Calorie Intake

You have to create a couple of nutritional changes, even before you begin working out. Weight loss program is essential in assisting you slim down fast. To shed individuals couple of unwanted weight, one should use-up more calories than are consumed. Conserve a diary record of your food intake and also at what time you consume for any week, this provides you with a concept of the amount you eat and where you have to result in the necessary changes. A lady must maintain her calorie consumption at 1940 along with a guy at 2550 according to nutritious diet norms. You are able to drop this calorie consumption and change to a minimal calorie diet for any couple of several weeks if you’re fighting weight problems. Write down the calories in each food you take in, to create this better.

Nutritional Adjustment

It’s time for you to cut them lower once you’ve made some the calories you take in. For long-term effects and results reducing gradually will even stop you from binge eating. Making small changes each day may benefit you over time. This should help you lose one pound per week should you reduce the amount you eat by 500 calories. Causing you to feel full effortlessly and discouraging you against consuming more these remember to digest, replace fried meals with many different fiber and wholegrain foods. Avoid High sugar food things, sugar substitutes and processed. To possess a dietary and filling meal try to consume low body fat foods which contain preparing salads, cereal products, nuts, yogurt, sauces and boiled vegetables. It’s also important you need to bear in mind the meal timings. Missing or stalling your foods is only going to cause you to more hungry and increase urges of unhealthy food products. Breakfast, lunch, snack and dinner try eating more compact foods during the period of each day, because this will improve your metabolic process and supply the body using the necessary fuel it requires per day. Breakfast is an essential meal during the day. You realize that old adage, “Breakfast just like a king, lunch just like a prince and dine just like a pauper” this holds great diet advice. Begin your entire day having a heavy meal, consume less food at lunch to prevent lethargy and eat even lesser for lunch to rest well. Keep an eating plan journal of your food intake per day, your calorie intake, water consumption (8-10 glasses daily) this can help you stay on the right track and will help you to determine if and where you earn mistakes.

Exercise

By having an exercise routine nutritional changes need to be produced in tandem. The body will feel more energetic, while you make changes in what you eat. Make exercise part of your routine to enhance your metabolic process, this should help you burn about 300 – 700 calories daily. Implement aerobic activities for example brisk walking, taking stairs at the office rather than elevator, cycling, dancing, swimming and playing an activity for around half an hour every day. Build body muscle and replenish your metabolic process by applying weight lifting exercises and strength training exercises. Strength training exercises assist the body be flexible and can allow it to be strong because the body uses its strength, that will firm up your body and chisel and shape individuals preferred cuts and curve. Exercise is a superb method of letting out stress this can become apparent when you enter the routine of a healthy diet plan and sufficient exercise. This isn’t an overnight process it needs time to work and is dependent largely in your physique. You have to be extra careful about your food intake and just how much you workout, if you’re somebody that puts on weight effortlessly. Lastly, build your weight reduction a proper and enjoyable process.

About the Author

We provide effective diet solutions in order to lose weight rapidly, visit >> How to Lose Weight for more information.

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How to Get Slim Quickly and Naturally

If you’re looking for information on how to get slim quickly, keep reading. Today, millions of people are unhappy with being overweight and are searching for a way to become slim for life without fad diets, pills, or quick fixes. In this brief article, I’ll show you how I personally lost over 50 pounds and have managed to keep it off nearly 1 year later.

I’m going to be brutally honest here — if you are serious about learning how to become slim, you’re going to have to make some sacrifices. Changing your lifestyle to include certain elements and habits is a necessity, and you’ll need willpower and desire to stick to the plan.

The first thing that you’ll need to begin doing immediately if you want to lose weight is exercise. Exercising each and every day will help you burn off excess calories and it will begin to melt the fat off of your body.

It’s not always easy and it takes some time out of your schedule, but it’s vital to getting slim.

The second thing that we’re going to cover is your diet. Diets that are high in fat and sugar can cause a wide variety of health problems, including obesity and diabetes. Replace foods that are fatty and high in sugar with lean proteins, fiber, and plenty of water.

Last but not least, a step-by-step weight loss program with daily exercise routines and a nutrition plan is important. Simplifying a plan of attack and laying out a schedule is the key to success, and I highly recommend that you find a program that is both motivating and effective.

Hopefully this short article has provided some good ideas on how to get slim quickly and naturally. While losing weight isn’t always easy, the results will come quickly and consistently if you commit to changing your life.

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Baseball umpire Workout routines to produce an individual Greater, More robust, more quickly

Article by Usman

Baseball umpire Workout routines to produce an individual Greater, More robust, more quickly – Sports

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Inside the video game regarding baseball umpire, almost all expertise demand tiny muscle tissues relocating huge muscle tissues. This implies you need to work with a durability and also health and fitness system in which not merely grows one to grow to be Greater, More robust, More quickly nonetheless it creates shared strength at the same time. Many education plans overlook both the effectiveness of education the particular huge muscle tissues and only isolates the tiny muscle tissues and also vice saying. A training system which is created about equally muscle tissues will be significantly more advanced than the mediocre ones.

You will need to furthermore make certain you are usually knowledgeable inside the aspects with the lifting. The particular Olympic lifting are usually one of the most potent lifting inside the fat area to be able to education the particular sportsperson to cultivate Greater, More robust, More quickly. These kinds of lifting even though are usually since complex since understood appropriate hurling or perhaps reaching aspects. You need to devote the maximum amount of moment studying these kinds of training aspects when you devote studying the hurling or perhaps reaching aspects. This might suggest you will need a system that is included with any instructor that is knowledgeable adequate to teach these kinds of lifting or even an education video clip that may change the particular instructor. You’ll find some very nice video lessons under combined with baseball umpire education plans.

Baseball umpire Resistance training System

You would like to enjoy on the subsequent stage next you are likely to must boost the power to create strength. Strength will be assessed since equally velocity and also durability. Boosting your body power to create strength, in addition to overall physique aspects, can boost the prospective going to the particular basketball a greater distance, chuck the particular basketball more difficult and also work faster. Scientific studies have got verified in which weighty insert education will be the simplest way to boost the body power to create strength. It is because weighty insert education works more effectively inside redecorating quickly twitch muscle tissue soluble fiber and also creating a lot more generator products. The situation the following is many baseball umpire mentors usually do not rely on this form of education. They will believe this form of education tends to make the particular basketball person limited and also heavy. When you have a training system in which makes use of lower representatives together with weighty insert education next hypertrophy will probably be small. This implies you’ll get a whole lot more robust and also more quickly rather than just greater. Although dimensions continues to be which can boost efficiency?

About the Author

Ump Hub is the leading provider of online umpire training videos for baseball umpires training. The topics of the baseball umpire videos that you will find on UmpHub include interviews with baseball umpires, advanced baseball umpire mechanics, baseball umpiring rules, baseball umpire questions and much more. Visit now http://www.umphub.com/

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A strength workout for a baseball player should focus on the shoulders, rotator cuff and core muscles. Discover the importance of being able to twist effectively with help from a baseball instructor in this free video on baseball strength training. Expert: Jory Jensen Bio: Jory Jensen pitched for Utah Valley University for four years, and is currently an instructor for Rocky Mountain School of Baseball and Hardball, Incorporated. Filmmaker: Michael Burton Series Description: Baseball training involves basic strength and weight workouts, in addition to exercises that help to establish flexibility and agility. Find out how to do drills to become a better baseball player in this free video series on baseball training.
Video Rating: 5 / 5

Your Strength Training Program: Advanced Tips To Gain Strength Quickly

Article by Rusty Moore

Your Strength Training Program: Advanced Tips To Gain Strength Quickly – Health – Fitness

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A Strength Training Program is Much Different Than A Bodybuilding Program.

In order to setup a proper strength training program, you need to understand how a muscle gets stronger. If you fail to understand the physiology behind getting stronger, you will put together a sub-optimal strength training program. My goal in this short article is to explain the differences between bodybuilding and gaining strength.

How a Bodybuilding Program Works.

Bodybuilding involves breaking down a muscle. This is done by performing reps in the 6-12 range and working the muscle to exhaustion. Typically bodybuilders aim for a “burn” and a “pump” in the muscle. They employ things like forced reps and negatives. If your goal is to build muscle then you are purposely trying to damage that muscle group. The idea is that when the muscle repairs itself, it will overcompensate and add a little more mass to that muscle group. Over time, these muscle groups will become noticeably larger. A proper strength training program aims for something much different.

How a Strength Training Program Works.

A good strength training program should focus on making a muscle more efficient, not in breaking down a muscle. If your strength training program is geared toward things like the “pump” or the “burn” then you need to change your approach. Think of bodybuilding as “muscle” based and strength training as “nervous system” based. In a good strength training program you are trying to train your nervous system to send stronger impulses to the muscle group being worked. Your strength training program should be based around performing heavy weights and low repetitions.

Heavy Weights Generate Stronger Nerve Impulses to the Muscle Than Light Weights.

If you take a 5 pound weight and curl it, you nervous system barely needs to work to contract your bicep muscle. If you take a 40 pound weight and curl it, your nervous system needs to work harder. The heavier the weights you chose, the less reps you can perform in a specific lift. That is why an effective strength training program is based around lifting heavy weights for low reps.

How Many Sets and Reps are Optimal in a Good Strength Training Program?

In order to train your nervous system to become more efficient, you need to train it to fire strong impulses to the muscle over and over again. You must perform a specific heavy lift enough times for the mind-to-muscle link to get stronger. Gaining strength is a skill that is developed with practice like any other skill, so your strength training program needs to reflect that. Each set you perform should be 2-5 reps, but you will need to perform many sets to get the proper practice. You can decide for yourself how many sets you want to perform, I recommend between 6-10 sets in the major lifts.

Never Train To Failure if You Want to Gain Strength at a Fast Rate!

Training to failure is definitely a bodybuilding thing. None of your sets in your strength training program should ever be taken to failure. Every time you train to failure you are teaching your nervous system to fail. You will be rewarded with weaker impulses sent to the muscle on the next sets you perform. When you train to failure you are taking a “few steps back” in your quest to gaining strength. Obviously forced reps are to be avoided as well.

Schedule Plenty of Rest In Between Sets in Your Strength Training Program.

Bodybuilders strive hard for things like “the pump” and they are trying to really exhaust their muscles, so they need to keep rest to a minimum. In a strength training program, you want maximum nerve impulses sent to the muscle each and every rep. In order to insure that really strong impulses are generated, you need to rest up to 5 minutes in between each set. If you ever play video games it is like waiting for your character’s energy to recharge up to 100%. Schedule enough time in your strength training program to rest 3-5 minutes in between each set.

You Should Not Be Sore After Performing Your Strength Training Program.

Since your strength training program isn’t breaking down your muscles, you should experience very little soreness the days after your workout. Since the muscles don’t need to repair themselves, you can work each muscle group more often than if you following a bodybuilding routine. A bodybuilder might work each muscle group twice a week, you should be able to work each muscle group 3-4 times per week. If you “practice” each lift 4 times per week, you should get quicker results than someone who does it 2 times per week. Just make sure that you aren’t breaking the muscle down like a bodybuilder.

A Quick Summary of a Good Strength Training Program

1) 3-5 reps per set2) 6-10 sets per exercise3) 3-5 minutes rest in between sets4) Never train to failure5) Never perform forced reps6) Practice major lifts 3-4 times per week

Hopefully this clears up some of the confusion out there in setting up an effective strength training program.

About the Author

Rusty Moore is a trainer who gives advice to men and women who want their body to “attract the opposite sex”. Learn how to get that rare “Hollywood” physique. Click Here ===> The Death of Bodybuilding

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What to Eat to Gain Muscle Mass Quickly

Are you wondering what to eat to gain muscle mass quickly? Good, because I have listed a guide below to get you off on the right foot. Follow this plan, along with some additional resources and a good workout regime and you will be well on your way to gaining muscle mass quickly.

First let me say that protein powder is essential in gaining weight. It is alway good to get most of your protein from whole foods, but 2 – 3 protein powder shakes is very acceptable in your new muscle gaining workout plan. Ok first thing in our what to eat to gain muscle mass quickly plan we are going to cover is what not to eat.

First thing to get rid of to help put your home in “safe mode” is the soda or pop, and juices. I know you think fruit juice is healthy, but it is loaded with sugar, most fruits are naturally high in sugar. Now throw out or donate all your high fat processed meat, then move on to frozen desserts and ice cream, I know it hurts sometimes, but just trust me.

Most process foods. T determine which ones, just look at the ingredients list, if you find 5 things that you can not pronounce, then throw it out. Next get rid of crackers and all white flour products like white bread and bagels. Finally breaking supplies, potato chips and all rotting leftovers in Tupperware containers.

Now when you want to know what to eat to gain muscle mass quickly, here it is. First stock up on water, either bottles or gallon jugs, which ever, you can recycle your water container, and just fill them up at the sink if you want to save money. Next, while you are buying your water bottles or jugs, get a few bags of frozen chicken breasts, you can buy the fresh ones too if you want.

Get a couple cans of cooking spray, the ones made from canola or olive oil are the best. Ok, now the big list:
cheese
dried fruit
eggs
extra lean ground sirloin
fruit – apples, grapes, bananas, kiwi, raspberries, blueberries, strawberries, mango, oranges, tangerines, and pineapple
green tea
grains
lean turkey and chicken sausage
legumes
poultry and fish
mixed nuts
sauces and condiments – pesto, salsa, curry sauce, tomato pasta sauce, balsamic vinegar, white cooking wine, red wine, raspberry vinegar and flavored flax oil
salmon
spices – salt, pepper, fresh garlic, basil, oregano, chili powder, and cinnamon
vegetables – spinach, broccoli, peppers, asparagus, tomatoes, mushrooms, onions, cucumbers, celery and carrots

Ok, now that we have our refrigerator and cabinets stocked we can start developing some good habits to replace our old bad habits. While putting these new habits into action you will have to make a commitment to yourself, because creating new habits in place of old ones is fairly difficult. Some things to keep you on track:

1. Post your meal plan on the fridge
2. Prepare your meals in advance
3. Buy a cooler and Tupperware containers
4. Buy your supplements in bulk

How To Gain Muscle Quickly For Skinny Guys

Article by Eric Carpenter

How To Gain Muscle Quickly For Skinny Guys – Health – Fitness

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According to physicians, developing muscle mass will actually improve your bone density and this will also reduce your risk of getting injuries. However, building muscles is not restricted to athletes or people who are trying to lose weight. A skinny person can also build muscles too, and what is needed is a change of diet coupled with a fitness routine. If you include protein in your diet, and work out specific muscle groups, it is possible for you to build muscles. How To Gain Muscle Quickly For Skinny Guys is easy and here is how you can go about it.

The first thing that you need to do is to increase your intake of calories with every meal. You can double the portion of meat that you take in a meal so that you have extra protein. You should also include whole grain in every meal that you take. You should avoid foods that have empty calories such as refined sugar, snacks and white carbohydrates. You should eat dense snacks between meals in addition. You might end up feeling full but if you incorporate daily exercise those extra calories will be put to a good use.

How To Gain Muscle Quickly For Skinny Guys can also be accomplished by strength training. You should train the different muscle groups each day. If you work out the same muscle groups each day, you will not give them the opportunity to rest as well as to grow. In fact, working the same muscle groups each day can cause injury. Working with a different group of muscles each day will help you to gain muscles, and the overall muscle growth will be impressive. You should use weights for your strength training, and the weights should be heavy enough such that you are only able to do 6 to 8 repetitions before your muscles fail.

How To Gain Muscle Quickly For Skinny Guys can be complimented by adding cardio to your workouts. Although cardio exercises can increase your metabolism, burning extra calories, it is important that you deliver oxygen to muscles that you are trying to build. You can do at least twenty minutes of cardiovascular exercises before you start your strength training. There are a number of cardio exercises that you might want to consider, and they include running, biking swimming and step aerobics among others.

How To Gain Muscle Quickly For Skinny Guys is also accomplished by eating snacks that are rich in protein, or protein supplements after your workout. This is because after workouts, your muscles are more likely to benefit because they are at the optimum stage of trying to repair and rebuild. Shakes and smoothies that have whey protein are the best because they deliver protein to the muscles in the quickest time possible. However, it is recommended that you consult with your doctor before you make any changes to your diet and exercise. It is also recommended that you get plenty of sleep because this is the time when your muscles are growing the most.

About the Author

In addition, you can get more info in how to gain muscle quickly by visiting http://www.howtogainmusclequickly.org

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Eric Carpenter

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These Are The Best Metabolism Boosting Foods To Lose Fat Quickly!

Article by Jim M. Smith

These Are The Best Metabolism Boosting Foods To Lose Fat Quickly! – Health – Nutrition

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What would you say if I told you that losing weight can be one of the easiest things in the world? By eating the right foods you can increase your metabolic rate and burn a lot of fat in just a few months.

Here are a few foods that boost metabolism:

* Ginger: the favorite food of the Chinese can help you speed up your metabolism. In fact, researchers from the Netherlands believe that ginger activates the mechanism of thermogenesis, the process by which the body burns fat to produce heat. What is more, ginger improves blood circulation.

* Water with lemon: according to research women who have replaced soft drinks with water lost an extra 1.5 kg in a year compared to those who did not change their habits. Those who drank even more than four glasses of water a day, lost 2 additional pounds. The naturally carbonated mineral water is preferable, because it contains more minerals (calcium, magnesium, potassium). It also contains sodium phosphate that protects against osteoporosis and reduces the amount of acid in the blood. If you add a slice of lemon to your water then you can have a wonderful antioxidant drink.

* Olive Oil: the good fats it contains can help to eliminate the fat around the abdomen. Research shows that a diet rich in monounsaturated fatty acids (olive oil and nuts are the best sources) may prevent the accumulation of pounds in the abdomen and increase fat burning, promoting weight loss. Indeed, studies have shown that women who consumed monounsaturated fat (from nuts) were thinner than the others. Moreover, another survey showed that people who eat olive oil before a meal consume fewer calories during the meal. One reason may be that fat causes satiety for longer compared to foods that contain only carbohydrates, such as bread. However, do not forget that olive oil contains a lot of calories and for this reason it would be a good idea to limit its consumption to 1-2 tbsp at each meal.

* Oats: they contain complex carbohydrates and fiber that increase metabolism after a meal, while keeping insulin at low levels. When you have high insulin levels your body gets the message that it is time to store fat. Oats are a particularly useful food, because they take more time to get absorbed and thus do not raise insulin levels abruptly – unlike white bread, for example. What is more, oats may increase the number of calories you burn every day, especially if you eat them at breakfast. A recent study has shown that eating oats for breakfast can help you increase your metabolism by up to 10%. On the contrary, skipping breakfast slows down your metabolism and encourages your body to store fat.

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About the Author

John M. Smith writes for Tips For Healthy Life, a blog dedicated on helping you improve your health. and treat various health problems.

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Boost your metabolism with these healthy snack ideas. Find more fitness videos at www.diet.com or own this video for just .75! Download the video by clicking the link below the Play Button. Increase your metabolism through exercise by building muscle mass and fuel it throughout the day with these healthy snack ideas. Check Out Diet.com Video! Diet.com: www.diet.com Subscribe to Our YouTube Channel – www.youtube.com Go behind the scenes w/ Sarah’s Blog- www.diet.com Twitter twitter.com Facebook: www.facebook.com iTunes: tinyurl.com
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3 Ways To Thicken And Strengthen Your Lower Back Muscle Quickly And Avoid Injury!

Article by Ian Burgess

3 Ways To Thicken And Strengthen Your Lower Back Muscle Quickly And Avoid Injury! – Health – Fitness

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Are you having problems gaining the serious muscle you want to? Are you working out a lot with little changes to your body? Want to get that ripped look men and women will envy and desire? This article will reveal three ways to thicken and strengthen your lower back muscle in making your ultimate physique and how to avoid injury which can derail heavy lifting for months or even permanently.

Tip No. 1: DEADLIFTS are as basic as an exercise can get for targeting quick muscle growth in the lower back region: It also hit your traps, lats and thighs to varying degrees.

Start with a barbell on the floor just in front of your shins; bend at the knees, grab the bar and stand up. As easy as that sounds, proper form is paramount for safety and effectiveness. Always lift with your thighs first, keeping your head up. Pull the bar up as close to your legs as possible (it should actually rub against them). An alternate grip (one palm underhand, one palm overhand) will prevent your fingers from giving out before your legs or back are properly taxed.

Proper warm-ups followed by sets of six to eight reps will stress your lower back area along with other major muscles. Deadlifts should not be performed heavy for every lower back workout.

Tip No. 2: GOOD MORNINGS – Exercise remain among the best ways to hit the lower back region.

Standing with your knees slightly bent, hold a light barbell across the back of your shoulders. Now push your butt backward, keeping your lower back arched and tight until you feel your hamstrings reaching the point of maximum stretch. Unless you are particularly flexible, you will not (as is often advocated) have to bend your torso so that it is perpendicular with the floor. The stretch in the hamstrings indicates where the range of motion ends. Repeat for six to 10 reps.

It is sometimes prescribed that you keep your knees locked throughout the movement. Don’t do it! As locking your knees will divert emphasis to your hamstring tendons and greatly increase the probability of a visit to the doctor!

Tip No. 3: HYPEREXTENSION

Assume a prone position on a hyperextension bench or other appropriate flat bench. If you’re using a hyperextension bench (either a 45-degree or flat models), hook your feet (back of the heels) under the bar or have a partner hold them if you’re using a bench that lacks a component to stabilise your feet/lower body. Allow your upper body to hang down over the forward end of the bench. The forward edge of the bench/pad should be at the level of your hip joints. Knees should remain slightly bent throughout the movement.

Then leading with your head, “curl” your torso up and back as far as you can, squeezing out a peak contraction in your erectors at the top. Lower yourself to a point at which you still have at least half the peak stress on the lower back muscles and repeat for 10 or so repetitions.

Note:Four out of five people experience significant back pain during their lives, so to avoid being one of them, have one eye on injury prevention first and building muscle mass second.

Your ultimate body is within reach, providing you follow the proven principles in this article. Quick muscle growth is not a pipe dream or only for those with the perfect genetic makeup. Use these strategies in the order mentioned and very soon you will see your lower back grow thicker and stronger. Your lower back is of paramount importance because it is the foundation of your power.

About the Author

Ian Burgess has put together a complementary report on bodybuilding for quick muscle growth that will help you solve your muscle gaining problem quickly and permanently. To access it instantly please visit http://www.quickmusclegrowth.com

Use and distribution of this article is subject to our Publisher Guidelines
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Ian Burgess

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