Friday, December 31, 2010

P90X Extreme Workout Is Not For The Weak

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Atkins, B. P.".".6 Dec. 2010EzineArticles.com.8 Dec. 2010
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Diet Motivation - 3 Diet Motivation Tips You Must Know

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Many people have been asking me lately about diet motivation, especially around the holidays. If you're like most people you have tried some form of diet but have run into problems staying motivated.

You might have made your New Year's resolution to lose weight this year and for the first couple of weeks everything seems to going fine. You've gotten rid of all your snacks, you've stopped eating fast foods and replaced them with a healthier diet. That's fantastic but now you find yourself sneaking a snack in once in a while and getting lazy with your workouts.

Believe it or not the key to your diet motivation is your mindset. I would love to tell you there is a magic pill or easy button that will take off the weight but there isn't, no matter how many people try to sell you on that idea. You didn't put the weight on overnight and it won't come off overnight either.

Here are 3 tips that can help keep you on the right track to your diet goals.

Diet Motivation Tip 1: You must have a realistic plan. Start writing down what your short term goals are, 30 day, 60 day, 90 day. Where do you see yourself at those stages. Keep it realistic, if you write down you want to lose 50 pounds in 30 days you are setting yourself up to fail. Remember you didn't put 50 pounds on in 30 days. I'm sharing from my experience of losing 35 pounds in 90 days. That is a more realistic and healthy goal.

Diet Motivation Tip 2: You don't have to be perfect everyday. You will have days that you might miss a workout or maybe not followed your diet as you should. Don't get down on yourself and let this turn into a mindset of failure. Take it one day at a time. Some people throw in the towel if they have missed a workout or had a bowl of ice cream and feel that they have to start over from scratch. That's not the case. Just don't let it turn into a vicious cycle.

Diet Motivation Tip 3: Surround yourself with people moving in the same direction. For many it is difficult to workout and diet by themselves. That's why a strong support group is so valuable. It makes it nice to be able to share experiences and results with others while on your journey.

If you have the right plan and determination your goals can be reached. Stay consistent with your workout and diet regiment and remember "do your best and forget the rest"! I hope this article will help you with your diet motivation and your journey back to fitness.

To see more Diet Motivation Tips and find out what you need to know before you choose a Workout Program visit http://iwantagreatbody.com Today!
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How to Get Great Abs - Steps to Achieving Great Abs

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We all have been desiring on how to get great abs. We envy those people who can dare wear two-piece swimsuit at the beach flaunting on their great abs. We envy those people who can simply wear hanging clothes showing how flat and great there abs is. We hate ourselves for not having that abs which we always dreamed of. We always do our thing to achieve it but we failed. We are demotivated. We get used to having this stubborn belly fat, and yet the idea of achieving greater abs still linger. We then say to ourselves, "If those people we envy can get that great abs, then so I can".

Do you ever wonder that no matter what you do to have the best and great abs, you never see the desired results? Are you looking back of your ways? Do you think it's enough? Or have you not thought of doing the right way? Well, here are some myths about achieving great abs that will help you correct your wrong ways if there are.

1. Spot reducing doesn't work; focus on the whole body.

For the information of everyone, spot reduction or targeting one area to burn fat is never effective at all. This is an eye-opener for people who believe that crunches and sit-ups are best ways to help get great abs. Well, now you know it won't. To burn fat around the stomach region, you have to burn fats from your whole body first. This only means that cariovascular exercises is one way of burning fats on the whole body. Eventually, your total body fat percentage will lessen and so you will also have less stomach.

2. Remember to rest and don't work on your abs every day.

Now, with cardio exercises, your body fat is slowly disappearing. This time, you need to strengthen the abdominal muscles to be firm, tone and flat. However, one has to remember that abdominal muscles, just like any other muscles can be treated like every other muscles group. Meaning, you cannot overwork it, you do not have to work on it every day because it needs rest as well. So it is advised to work on it for 3-5 days weekly.

3. In order to produce good abs, you need to follow a balanced and reduced-calorie diet

Now, it's time to focus on your diet. No to STARVATION. Instead, have a balanced of proteins, carbohydrates, fats and other essential vitamins and minerals in your diet. Just eat right to have the best result.

Now, after knowing all the must's and the not's, it's time to tone your stomach and give you great abs. how to get great abs is covered in the following concepts:

Cardio exercisesAb exercisesA sound eating plan

Cardio exercises are done first for 30 minutes daily, 3-5 times weekly. You can choose from brisk walking, jogging, running, swimming, bicycling, tread milling, dancing, etc. so for you not to get bored, you can have different cardio exercises each day. Ideally, it is best done early morning 1 hour before breakfast.Combining your ab exercises are also great in helping you get the abs you want. Abs exercises may include: leg lifts, jackknife sit ups, crunches with weight or without, etc. You can pick two of those and do 3 sets for 15 repetitions on each set. You can perform these few minutes after your cardio exercise or done alternately with cardio.Avoid also processed foods such as white breads, rice, pastas. Instead, replace them with 100% whole wheat and whole grain foods. Add more fruits and vegetables on your diet because they are fat burning foods and has lesser calories.Choose lean cuts of meats, chicken breast and other protein rich foods because they can make you feel full longer which then prevents you from overeating.Practice eating frequently, 5-6 smaller meals daily every 3 hours and get rid of eating 3 large meals in a day. A small frequent feeding may satisfy your hunger, and prevents you to overeat. It can also help boost the rate of metabolism and burning processes of the body. Don't forget to eat your healthy breakfast because it also helps increase rate of those 2 processes of the body.Add more fiber to your diet. These are found in green leafy vegetables, some fruits and also brown rice. Fiber makes you feel full longer, and makes you feel satisfied even without consuming lots of calories.Get some healthy fats. Have some essential fatty acids for your meal plan. An Omega-3, canola and olive oils can help you lose fat. You can start consuming one tablespoon daily and increase into two if possible.No to sweetened drinks and soft drinks. You just don't have any idea how much calories you are drinking that caused you to bloat. An 8 oz. orange juice will give you 111 calories, and an 8 oz. of coke will give you 100 calories. So, get rid of those drinks now. Switch to water as it has zero calories and hydrates your body from water loss during an exercise.The last and the most important thing to remember on how to get great abs is the time to write down all your goals. You cannot get through greater abs when you do not know where you heading. Write down what you want to accomplish, and why you want to achieve it. This can help you get more motivated. Always be consistent with your routine and you will see the best result you always desire to have. Wait for the time. It will not happen overnight.

Next, learn how to stay motivated and accordingly to your weight loss plans without falling short. Click on the following link and learn what is needed in order to get rid of lower belly fat.

Find out which weight loss program is suitable for you through our Compare Weight Loss Programs page here. Click on the above link to discover which programs can help you lose weight today.

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Thursday, December 30, 2010

Get Ripped Workout - What Works and What Does Not

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Rancil, Dan".".6 Dec. 2010EzineArticles.com.8 Dec. 2010
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Office Exercises For Any Level

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Being in a chair all day does has its disadvantages when it comes to being healthy and fit. In the last few decades how humans live has changed dramatically. We spend most of your lives in cubicles working away on the computer You have a lot of things working against you, but there is hope. There are simple yet effective workouts that you can do to benefit you. Some of these exercises can be done right from your cubicle and other people around you will not even realize you are doing a workout.

Here are some office exercises for you:

1. The Bun and Thigh Squeezer

Plant your feet tightly into the floor and give your thighs and legs and good squeeze, and hold it there. Tightening your muscles like that will not only help you tone up that part of the body, no one else around you will notice either.

2. The Abdominal Crunch

While working on your computer, take a deep breath and then give your abdominals a good squeeze and hold it there. Tightening up your abdominal muscles works the same way as the bun and thigh workout I mentioned earlier. Squeezing your muscles tightly that way will give yourself a burn that you normally would not if you just sat in a chair all day.

3. The Desk Press

Lean over your desk and press firmly on the table. Then hold that position and feel your arms tense and work. These works out your chest and arms. It is kind of like a push that is not going anywhere, but your muscles are working and you are getting a burn.

4. The Arm Chair Press

Place your hands on your arm chair and firmly press on it. You will feel your triceps burning while you hold that position. You may feel like getting up, but the purpose of this exercise is holding yourself in that position.

5. The Abdominal Challenge

This is a more advanced move, but if you are up for it give it a try

Have a sturdy chair and push yourself up, holding yourself in mid-air. While you are in the air have your knees touch your chest as closely as possible, curling yourself up in a ball. You will feel your entire body working out, your arms, abs, and legs altogether. Be sure your upper body strength is at a level where you can do an exercise like this.

By the way, do you want to learn more about exercises you can do at the office to give you more exercise? If so, download my brand new free ebook "What it takes to be in shape at the office" here:

http://www.inshapeattheoffice.com

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Wednesday, December 29, 2010

Review - Wii Active 2 Personal Trainer

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Normally, I prefer using innovative and direct fitness program such as The Truth About Abs, Tacfit Commando, or Tacfit Kettlebell Spetsnaz. There is also other programs that I have tried and used parts of it every now and then such as P90x and AbJam. I have never been someone who plays or tinkers around with PS3, Xbox, or Wii systems. I am always interested in looking at innovative ways to become physically active.

The Active 2 Personal Trainer for Wii is a highly interactive exercise program using the Wii system. It comes with two monitors in which one attaches to your left arm and the other attaches to your right thigh. Also, you may have to hold on to the game remote during these exercise movements.

There are various levels of fitness levels (e.g. beginner, intermediate, and advance). As you set-up your personal profile which takes only a few minutes, it will prompt you to exercise for about 4 days a week with 3 days of rest. It will keep track of your progress using the memory stick that comes with the Active 2 Personal Trainer. There is also a resistant band with a strap handle that is to be used with resistant exercises (such as squats with presses, hammer curls, back rows, etc.). It takes about 20-25 minutes to finish a session which is not long. You have a series of 24 sets of exercise movements which includes warm-up, exercises, cardio-type, and cool downs. There is definitely variety. The sessions also vary as you progress towards your exercise program.

Overall, I enjoy the Active 2 Personal Trainer. Here are reasons why I enjoy it:



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P90X Motivation - 3 P90X Motivation Tips You Need To Know

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I've been getting quite a few emails lately asking me about P90X motivation, especially this time of year. It's so hard to stay on track over a period of time but if you can keep focused you can reach your goals. Trust in the training and you will see the results.

Here are 3 P90X motivation tips that have helped me lose the weight and I believe can help you if you are serious about taking off that unwanted fat.

1

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Easy Ab Exercises For Beginners

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Jackson, Emily W.".".6 Dec. 2010EzineArticles.com.8 Dec. 2010
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Tuesday, December 28, 2010

Walking to the Store Is Good for You

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Hoak, Anita".".6 Dec. 2010EzineArticles.com.8 Dec. 2010
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Burn 100 Calories Now!

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Warrington, Mark".".7 Dec. 2010EzineArticles.com.8 Dec. 2010
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The Secret of Elite Athletes - Why Are They Able to Train Every Day?

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The answer is simple. They can't afford to over-train. While they can still experience muscle soreness or even get over-trained once in a while, they just can't afford this on daily basis. Why? Because they are paid for being able to train every day.

They must know their limits. Do you?

If you are just starting out, then you will get sore from working out that's without doubt. But if you train for let's say 2-5 years and your muscles still hurts like hell every day, you are just training too much. And this is something that might keep you from further muscle growth.

Don't try to do more with more. This is a common mistake. When you were a beginner, you have probably started training twice a week for let's 40 minutes per workout session. After a while, you added another workout day, then another and then another. You also extended time you spent in the gym.

And now after few years you train 6 or even 7 times per week for 2 hours per session and you just have no more room to go. It seems that the only way to do more is to train twice a day and 7 times a week, but if you are not a professional bodybuilder that gets help from various drugs, you won't be able to do that, that's just too much stress for your body.

Taken this tough schedule if you add some High Intensity exercises you are really getting close to overtraining thus risking illness, injury and also hitting plateau - in other words you will stagnate with your muscle gains.

I know this because I've been trying to do the same when I was only 17 and after a while I got sick for several months, fortunately I realized this mistake soon enough.

So here you are. You work out almost every day, you spend enormous time in the gym and you got pretty much no more room for an additional workout, right?

Do you remember the beginning of the article, where I started explaining how athletes work out? Well, how do they not get over-trained? Of course they might take some illegal stuff, but let's say that we are talking about athlete who doesn't take any drugs; however who is still capable of training every day and on top of who doesn't feel like crap after every workout or even day after that. Otherwise he wouldn't be able to work out every day, right? So, what is that secret or magic pill they use?

You would never guess.

He doesn't try to do more with more like the majority of guys in the gym; he tries to do more with LESS! Yes that's right. I just said doing more with less, you heard me correctly.

This is a completely new approach that not many guys know about. This is the way for great strength and awesome muscle gains.

I'm sure you know that in order to develop your muscles you need to train them as hard as you can and as often as you can. The problem is that you might be focusing on the "hard part" little bit too much.

So what is the actual approach I'm talking about and what do I even mean by doing more with less?

Here's a little experiment for you. Next time you hit the gym try to lower the weights you lift. Keep lowering them until you will be able to do the perfect form. In dumbbell bench press this might be just few pounds.

If you are able to train hard, but still do the same workout every day, you just hit the right spot.

It's true that you should circulate between various workouts thorough the year and between various workout levels as well. But if you have some lower intensity regular workout right now, use this approach.

Training the same muscles several times per week will do much more good to you than trying to crash them in one training session.

I've used this technique while designing the Muscle Pyramid workouts. Those of you, who already follow them, know that you are able to train shoulders in every workout while still not getting any muscle soreness, right?

Amazing don't you think? It's because you are not somehow trying to crush them in every workout.

I know that it might be difficult for you to lower the weights, but trust me it's worth it. Once you started doing the perfect form and leave some room for regeneration, your progress will skyrocket.

Use this rule while working out: "Technique first, weight second."

Another benefit you will get from this approach is that you will feel energy from your muscles; you will feel like a powerful man, the fatigue and tiredness will disappear.

However remember to always push hard, this is not your excuse not to push hard enough. You are not in the gym for vacation, you are there for work.

Conclusion

Have you ever wanted to get complimented on your looks by others every single day? Having girls making excuses to touching you? Or just being more confident in your own skin? How about building a specific look that is the most attractive? I spent a good few years researching muscle growth and physical attraction and the results were just stunning. In my workouts, I'll let you in on some secrets to building an irresistible body that women just can't keep their hands of.

Don't hesitate another day and go check the workouts now: http://www.musclepyramid.com/

These tips are sure to improve your physical look.

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Monday, December 27, 2010

Interval Training on Treadmill - Take Your Cardio Routine to the Next Level

Steady State

You should always do your interval training at the beginning of your routine and on an empty stomach. This type of exercise will release non-food energy based fat cells into your bloodstream. You should then rest for 5 minutes before beginning the steady state workout routine to burn up all of the fat cells that were released into your bloodstream by the intensive interval training.

Fit People See Better Cardio Results

For a long time I would do my high intensity interval training with sprints done at 60 seconds or less. This routine helped me to get lean, but I wanted to take it to that next level and get in even better shape. But then I found and read a USA Today article that talked about the importance of increasing your Vo2 max, an indicator of your body's true fitness level. I now set up my treadmill workouts differently since discovering that article and because of it I feel and look so much better.

The Workout Routine

This workout should be done 4 days each week after your weight-training session.

Mondays - Do 4 minutes of running that alternates with 3 minutes of walking for approximately 30 minutes, doing the routine 4-5 times in total.

Tuesdays - Do 2 minutes of running that alternates with 2 minutes of walking for approximately 30 minutes, doing the routing 7-8 times in total.

Wednesdays - No workout.

Thursdays - Do 1 minute of running that alternates with 1 minute of walking for approximately 15 minutes, which should be followed by steady state cardio work for another 15 minutes.

Fridays - Do 30 seconds of running that alternates with 30 seconds of walking for approximately 10 minutes, which should be followed by steady state cardio work for another 20 minutes.

Saturdays - No workout.

Sundays - No workout.

The absolute best cardio workout you can ever do for your health and your body is high intensity interval training on the treadmill.

Tim Downey is a trainer who runs a fitness blog dedicated to helping people get that slim, holly wood type look. Check out my newest posts at http://theleanlook.com or you can just visit my home page.... THE LEAN LOOK

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Arm Workouts for Stay at Home Moms

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I got married a couple of years ago and I am happy with my life at home. I get to spend a lot of time with my kids and be the one to take care of my husband. In between preparing my husband's suit and carpooling for my kids, I take a couple of minutes to make sure that I don't end up like most stay at home moms who, after a couple of months, get flabby arms or worse, get fat.

No, I am not referring to going to the gym to stay fit. I don't even buy any of those complex equipments that all promises to give you the body that you've so long been wanting for. I do a couple of arm workouts that are specially designed for women.

Arm workouts for women are not limited to weight lifting, as what most women feel they should do. You don't need to have muscular arms to avoid flabby arms. Arm workouts for women ensure that your arm will have firm muscles without being muscular. Arm workouts for women that will be shared to you in this article are sure to give you toned arms.

One of the best arm workouts for women includes the use of dumbbells or other free weights. You don't have to buy those dumbbells or weights. You can get two cans of mushroom soup (of equal weight) and use them for your workout. This exercise can give you the shape that you want for your arms and at the same time, increase your energy level. Here are some arm workouts for women using free weights:

Bicep Curl - Hold your dumbbells or weights in your hands and place them in front of your thighs facing away from your body. Stand in an upright position and slowly fold your elbows to your shoulders. Bring the weights down again and do the exercise for 10-15 minutes.

Tricep Kickbacks - This particular exercise works out the back of your arms. Bend through your hips until your upper body is parallel to the floor. With the weights in your hand, put the dumbbells on the floor and your arm should be parallel to your thighs. Raise your hands such that your arms will be parallel to the side of your body and do the same to the other arm. You can do the exercise one arm at a time so you don't get too tired.

Melissa Wall is a Womens Ab Expert. With over 7 years of training and nutrition experience she has guided countless women to transforming themselves from flabby to sexy. For a free video that reveals how to get abs visit http://www.womensabworkout.com/womens-arm-secrets

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Getting Fit With Jumping Stilts

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Pierce, Greg".".8 Dec. 2010EzineArticles.com.8 Dec. 2010
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Sunday, December 26, 2010

Tai Chi Classes for Low Impact Exercise

This exercise form builds up your energy and then when you finish it leaves you refreshed and relaxed.. The gentle slower pace of this form, combined with deep breathing and focused attention, promotes

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How Exercise Can Help Treat Addiction

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Warrington, Mark".".8 Dec. 2010EzineArticles.com.8 Dec. 2010
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Saturday, December 25, 2010

5 Time Effective Sandbag Training Exercises And How To Perform Them

bruteforcesandbags.com

Keith, Brute Force Sandbags, http://www.bruteforcesandbags.com

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Prosperity And Physical Exercise - Whenever You Feel Fantastic, Success Will Follow

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I have learned the most prosperous times in my life are when I was involved in a regime which includes exercise. I do not believe anyone can argue when your productivity goes up, your chance of obtaining what you dream is increased ten-fold. The question is how can you increase your productivity.

Much of being productive, whether it is in everyday activities or work related, is how you feel. This feeling is both psychological and physical. Exercise addresses both the mental and physical sides of your body. It stimulates the endorphins and clears your mind. The formula is real simple. Get out and do some physical activity.

We really all want to feel amazing and the best way is to do it naturally. Exercise is something we all can do. There are times we all fall into the trap of thinking we feel great when all reality we may be heading down a path of destruction. We may stop doing physical activity and do not realize what a negative impact it has on our system. The inactivity leads to sluggishness and this probably leads us to weight gain. The spiral continues...

It is never too late to get back on the bandwagon and do some physical activity. It is absolutely amazing what you can do if you feel great. Having an open mind will increase fresh ideas. This is absolutely contagious not only to yourself but to others around you... most importantly your family.

You can be unstoppable if you feel good. Achievements will follow. Get out and get it done.

Brian Verigin's, YahSuccess Blog provides Information on how to SUCCEED in Internet Marketing. Recap of Success and Exercise Video. You can ENJOY LIFE and prosper on the Internet.

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How to Build Muscle Without Weights - 4 Bodyweight Exercises That ROCK

Destroy excess body flab and get LEAN!

Build muscle without weights by trying these bodyweight tactics next time you train:

Functional Warm Up

Whatever you do for warm up now (maybe you don't warm up), instead try some dynamic moves to ready the body for the session.

Try ten minutes or so of: leg swings, light squats, back rolls, t swings and kick outs

4 Bodyweight Exercises

1) Raised pushups - 10 reps -like a regular push up, except you put your hands on a raised object, like a phone book or a dumbbell handle.

2) Plank - 60 seconds - get in the push up position, put your elbows on the ground. This is the plank position. Keep your body tight and bum low and aim to suck your belly button up through your stomach

3) Wall Squat Hold - 45 seconds - with your back flat against the wall (or put a Fitball between you and the wall). Drop your bottom so that your thighs are at 90 degrees to the floor. Stay strong in the core. Don't give in to shaky legs!

4) Spiderman Push Ups - 10 reps per side - These are one of Craig Ballantyne's (more on him later) favourite muscle-building-belly-fat-destroying bodyweight exercises. Get into the push up position, but then move one hand forward 6 inches and the other hand back 6 inches. This split stance is known as the Spiderman push up.

These bodyweight exercises are perfect for building muscle without weights.

So you're advanced? Try these tips for building muscle without weights.

Advanced Tips - How To Build Muscle Without Weights

Are you in good shape? Looking for that little extra burn that turns a good session into a great one? Give this a go in your next session:

Advanced Tip - Try the 1.5 rep method

You can use this for basically any exercise, though take walking lunges for example. Instead of going straight down and straight up, try it like this. With your rear knee, go down to one inch off the ground, then go up halfway, then go back down, then go all the way up. Count this as 1 rep.

Hope this has been some food for thought - you don't always need a gym!

Still hungry for knowledge? Try the expert tips to get lean get muscle.

Dave Thompson

Author and Lead Researcher at leading fitness site http://www.GetLeanGetMuscle.com

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Friday, December 24, 2010

Arm Exercises for Women Who Want to Have Hollywood Arms

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Legs, butt and arms-these are the three body parts that most women would like toned up, in their respective order. I've heard a lot of women say that they want to have arms like that of Jennifer Aniston or Angelina Jolie. Wobbly arms are always a source of frustration since most women get too conscious and unable to wear sleeveless shirts.

But don't worry. There are arm exercises for women that you can do to get those Hollywood arms that you've always wanted. The routine can be done either at home or in the gym, and don't worry, after all the hard work you will get the necessary the results.

Arm Exercises for Women Set 1

You need two sturdy chairs and one strong pole to complete the exercise. Arrange the chairs such that each stands a couple of feet apart from the other. Let the pole rest on both chairs. You then have to lie on your back on the floor, under the pole, so that you will be positioned between the two chairs. Using an underhand grip, grab the pole with your arms placed a shoulder width apart. Your feet flat should be flat on the ground and your knees bent. Your back should be straight when you pull yourself up to the bar. Your chest should be a few inches from the bar before you lower yourself down slowly. Do the exercise for at least ten minutes every day.

Arm Exercises for Women Set 2

In an upright position (standing up), hold the dumbbells in each arm. Make sure that you keep you keep your head up and your shoulders back. Your arms should be placed close to your side. Slowly bring the dumbbells or weights (or canned tomatoes in each hand) up until it reaches your shoulders. When it reaches your shoulders, slightly pause before lowering them to its original position. It is important that you pause when you raise your hand because most people who do the exercise hurriedly are not successful with their workout. This particular arm exercise for women can be done using resistance bands.

These are two simple arm exercises for women that you can do at home. Just remember to exercise regularly if you want to get those Hollywood arms that you've been dying for. It may seem easy but it would require that you exercise regularly and discipline is also a very important factor. You will be very happy with the results, as did other women who have tried these arm exercises for women.

Melissa Wall is a Womens Ab Expert. With over 7 years of training and nutrition experience she has guided countless women to transforming themselves from flabby to sexy. To get rid of flabby arms and get Hollywood arms visit http://www.womensabworkout.com/womens-arm-secrets

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The Importance of Sports Medicine

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Zumba Anyone?

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Thursday, December 23, 2010

10 Minutes: All You Need To Get In Shape

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To many, ten minutes to exercise doesn't seem like a lot of time to be able to get results. You hear so often that you need to workout at a minimum of 30-45 minutes to really reap the benefits of an exercise program. In reality, if you have 10 minutes to exercise, then its all about intensity.

You say you don't have that much time to spare? Count the minutes you waste sitting to watch t.v. just to pass time. How about the time you lose by hitting that snooze button several times before you get up? Or how about the time you waste playing on Farmville? Now be honest with yourself and ask if you really do have 10 minutes.

Ok, so now that you have the time set aside to get back on your fitness goals, what do you do? The key goal in such a short period is to get you moving and stay moving. You need to keep your heart rate up and get your body temperature up so to start burning calories.

Lets go over some 10 minute exercise routines that you can do to get started in burning calories:

10 Minute Cardio Routine:

Let's take a walk:

Equipment Needed: Jump rope (optional), running shoes

Minutes 1 & 2: Start walking rapidly, jump rope, or jog lightly.

Minutes 3 & 4: Drop down and do as many push-ups as possible (Note: Knee push-ups if not able to do traditional push-ups)

Minutes 5 & 6: Jump rope, jumping jacks, or jog lightly.

Minutes 7 & 8: Stop and do squats with arms straight out in from to help maintain posture. It's very important you focus on your form. Make sure you look ahead or even look up slightly to maintain a straight back and lowering at your knees.

Minutes 9 & 10: Jump back into a vigorous walk, jump ropes or a jog. At this point, you need to try to give it your all.

There it is. Ten minute cardio routine that will get a good heart rate going and will get you to sweat.

10 Minute Strength and Toning:

Minute 1: Body squats - Lower yourself as far as you can until your thighs are about 90 degress or
parallel to floor. (Note: if doing this inside, use a wall to slide your back down to keep it straight.)

Minute 2: Push ups - Again, its key to maintain proper form. The amount of reps you get is not important. If you are not strong enough to do traditional push ups, start with knee push ups first until you have built enough strength to go to traditional ones. This is a great way to gauge your strength development.

Minute 3: Walking lunges - Step forward with one leg and lower yourself until you knee is above your front foot. However, when you step forward, step just outside of your shoulder width. Alternate on each leg.

Minute 4: Squats & Chest squeeze - Firstly, take an empty milk or juice gallon and fill with water. Hold it close to your chest and press slightly while holding the gallon until you feel slight tightening of the chest muscles. Drop down to squat position then lift up. Repeat this for the full minute.

Minute 5: Deadlift - Stand with gallon container held with both hands and bend with forward with a slight
bend in knees. Bend until your back is straight and parallel with the floor. Rise up and bring gallon to chest.

Minute 6: Shoulder raises- Stand straight, raise arms with gallon straight out front. Hold in front your body
for 2 seconds then slowly lower to starting position.(Note: as you progress, add 2 more seconds to the hold. This will build your shoulder strength as time progresses.)

Minute 7: Side Raises - Stand while bending forward with upper body parallel with floor. Raise your arms
to sides with thumbs pointing up. Attempt to squeeze your shoulder blades together and hold
for a 2 second count. Lower to start position and repeat. (Note: like previous exercise, attempt to hold for longer period as you get stronger)

Minute 8: Triceps dip - Grab two chairs that you can use for performing dips on. You want to make sure
that your hands are set slightly behind you, facing away from the chair. Bend your knees and lower yourself with all weight being sustained by arms. Lift to starting position and repeat the exercise.

Minute 9: Sumo squats - Stand with your legs spread as wide as possible with feet pointed away from you.
Lower yourself while maintaining straight back until thighs are parallel to floor and push back to standing position.

Minute 10: Wiper blades - Lay on floor flat while holding a broomstick above you. Lift your legs together and bring to left side until you touch your left hand. Lower legs to just before touching floor and raise to right side to touch right hand. Lower and repeat.

There you go. A 10 minute strength and toning routine that is sure to get your muscles working with little time. Do each of these exercises for about one minute. The goal is to move continuously for the entire series.

These two workout examples are just a few of many ways you can take 10 minutes to exercise during your day. You don't need a gym, just some basic items that can be found around your home and some motivation. Will you get super strong doing these? No, but this is a perfect way to get you in the habit of being involved in an exercise program.

Once you develop a regular exercise schedule and you feel its time to raise the intensity, you can then decide to start a more intense program in the comfort of your own home. However, if you get started on one of these workouts, you finally were able to get past the excuse that you just don't have time to exercise. Come on, everyone has 10 minutes to exercise.

One of Tony Apontes passion is the health and fitness industry.

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4 Tips for Staying Fit While You Travel

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Losing Weight the Zumba Way

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Wednesday, December 22, 2010

Ab Workouts - The Truth Revealed, Ab Workouts Don't Work

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Hello Friend,

My name is Kyle Riegle and I want to share a very important insight that is WIDELY overlooked by 95% of people looking to lose weight and get in shape; ultimately to get those sexy 6-Pack abs. I once fell victim to the false crippling thoughts that by doing all the ab workouts I could, my six pack would soon shine through, just like the beach models on TV, magazine covers and health and fitness ads plastered all over here on the internet. I tried this concept for nearly two years DESPERATELY after I graduated high school get the abs I wanted.

Well it didn't work.

I know that by reading this you are much like me where you have a determination and drive to achieve and reach your goals and objectives in life, Its a great quality to have.

So what did I do?

The solution to my personal experience was different and more challenging than average, yes, I learned "the hard way" which is also why I am writing this to make sure you don't take the hard road. I know now their are much safer, more effective, and easier ways to get your wonderful abs to shine through than doing a million different ab workouts and spending hundreds of dollars on gym memberships, fancy ab machines and unhealthy "diet pills."

At 20 years old I was completely dedicated to fitness. I loved the way it made me feel, and I was getting stronger and bigger, just not seeing the abs shine through like I dreamed and imagined.

So my trainer and mentor at the gym suggested I compete in a bodybuilding show. I thought sure, why not and it sounds like fun!

What happened over the next 6 months of my life was one of my largest personal transformations ever, both physically and emotionally. I slowly began to see more and more six pack abs shine through my skin, just as the sun slowly begins to shine through the clouds as the sky begins to clear.

The best part was...I was only doing abs 3 to maybe 4 times per week! And the big kicker was I would only train them for 5 to 10 minutes each time! I averaged 20 minutes of ab training per week and I finally was getting the abs I always imagined.

So what was the trick?

Its all about your nutrition. Nutrition, Nutrition, Nutrition.

When you look at life, it really consists of 80% WHO you show up as and 20% HOW you do the work.

Getting in shape is literally the same way. To really get toned up and have your abs shine through the clouds requires a SOLID nutrition plan. Nutrition is 80% of the game. And the other 20% is HOW you do the exercise(work).

If you really want to get the awesome abs you have always dreamed of, stop buying the crazy ab workout machines, and diet pills. They don't work. Instead invest in yourself with hiring a personal trainer and or nutritionist that you trust and feel comfortable with.

There is also a TON of great information here on the web to help you achieve the results you want. And always look at knowledge as an investment. What personal value you READ and LEARN can NEVER be taken from you. Knowledge is really priceless.

To help you on your further quest for knowledge I want to introduce you to a friend of mine, Mike Geary, who is a certified personal trainer and nutritionist who has a complete website on ab workouts, nutrition and exercises to help you reach your goals. Mike has put together a simple easy to read article on 5 Foods that fight abdominal fat to help you get started today!

I hope you found value in this article and I know you will be well on your way to achieving your fitness goals!

Thank you for reading my article. If you would like a free Training & Nutrition Ebook (63 pages of great information) and presentation on 5 foods that fight abdominal fat by Mike Geary head over to http://www.fitnessstartstoday.com

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How to Enjoy Holiday Meals by Eating All You Want and Still Lose Body Fat

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Tuesday, December 21, 2010

Two Exercises You Want To Put Into Your Ab Workout Routine

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Chiropractic Care And Sports Injuries

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P90X Reviews - Is This The Right Choice For You To Get In Shape?

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P90X reviews are something that many people are looking for these days, so they can determine if this is the best solution for them to use to get into shape. Before you can decide if this is your best choice, you need to know some important information about this system.

The first thing you need to know is that with this system, it won't require a lot of money to get started. There won't be any need to go out and purchase your own home gym system.

What will help you, that are inexpensive is a few push up stands, a chin up bar and a set of dumbbells, which many people prefer, but these things are not necessary if you can't afford them. This is something that anyone can easily afford, especially if you shop around before you get them.

To help you get started on the right path to being in better shape, you will also need the p90x system. The second thing to know is what you will get with this program.

The things that will be provided to you include:

- Three training manuals
- Three phase nutrition program
- A fitness guide
- A video overview
- Plus 12 videos

The 12 videos cover things such as strength training, yoga, abs, polymerics, cardio and many other areas. This ensures that you will be giving your body a complete workout so you are getting in shape everywhere and not just one area of your body.

You will also be provided with two very important tools that will help you achieve success with this system. The tools include:

One: Free support tools online - These tools will allow you to develop your body where it needs to be easily.

Two: P90X calendar - So you will be able to easily stay organized and have the best chance possible of reaching your goals, this calendar is provided for you.

One of the most important things for you to know is that this program is not right for everyone. It is geared for an extreme workout.

The programs goal is to help you reach your goal in a short 90 day period. There are thousands of people achieving this goal easily, but it won't be easy.

You will have to have self discipline and commitment if you really want to make this program work for you. It won't be easy, but it will definitely be worth your time, especially once you reach your goal and are in the best shape you can be.

Now that you are aware of this important information about p90x reviews, you will be able to make a more informed choice on whether this is the right program for you. Be sure to take your time making your decision and check it out more for yourself before you decide, so you have confidence that the right decision is being made.

If you enjoyed this article by Jeff Schuman please visit our p90x reviews website today. You will find useful information to help you learn the answer to the question, does p90x work? You will also findout how to get the best p90x results possible for anyone that uses this program to get into good shape.

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Monday, December 20, 2010

Food Obsession and Exercise Addiction Symptoms

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My ability to achieve a high level of physical fitness while maintaining an active social life by attaining a sensible balance between exercise and lifestyle is something about which I am rather proud. But recently, I believe I have slipped into my old habits of food obsession and exercise addiction. This is something I discovered once I caught myself centering my life around workouts and dieting, and pushing social engagements to the periphery.

Those suffering from exercise addiction are those who are forcefully compelled to workout between 5 and 7 times weekly. Someone who becomes incapable of indulging in a day of rest likely suffers from an exercise addiction. Upon first glance, it may seem that you are simply committed to maintaining your regimen. But, in order to prevent injury and overuse of muscles, days of rest are critical. Furthermore, it is important to examine the fundamental reasons you have for exercising regularly. Anyone who battles constant unhappiness with their body image or a fear that allowing the body a day of rest will result in undesirable weight gain is probably afflicted by exercise addiction.

Not unlike exercise addiction, food obsession is a condition centered on self esteem and body image. This problem often begins with a sense that one's outward appearance is always lacking. In severe cases, food obsession can result in harmful eating disorders. My credentials are insufficient to thoroughly discuss a food obsession of that sort. But, I can certainly explain the food obsession I am presently confronting and the ways in which it impacts my lifestyle.

I began to face a food obsession problem when I decided that my body fat should measure lower than ten percent. But, the question remained as to the lengths to which I would go to achieve that goal. I do not work in modeling. I am not a fitness competitor of any kind. During the current colder months, only my wife and I are likely to see very much of my body. The conclusion I have reached is that a 10 percent body fat measurement affords me a similar level of health as would a 7 percent measurement. The pain and struggle that result from exercise and food obsessions simply do not pay sufficient dividends for me.

Though ongoing battles with exercise addiction and food obsessions can be quite troubling, brief bursts of intense focus on these areas can provide some benefit. Anyone needing to quickly shed pounds for a special event can likely safely indulge in a temporary obsession about diet and exercise. Also, anyone just beginning an uphill weight loss battle can benefit from an intense period of focus on what they eat and how often they exercise. The key is to make certain that you do not become entangled in exercise addition or food obsession that lasts for extended periods of time.

About the Author: Dave provides no-nonsense "best of the best" diet and exercise tips to lose fat and build lean, defined muscle without spending hours in the gym. There's no point in using a bodybuilder routine to get a fitness model physique. These are Not Your Average Fitness Tips. Read more about exercise addiction and food obsession, and download a FREE copy of Dave's Fitness in a Flash report to help get a lean, athletic look in no time. http://www.notyouraveragefitnesstips.com

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Beginners Workout: Strength Training Workouts Goals

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As we structure our beginners workout, it is a very good idea to think about goals. In particular, what are our goals for our strength training workouts? The structure of our workouts will very much depend on our goals, or what we are trying to achieve. Here are some common strength training goals:

Acquire huge muscle mass. This is known as bodybuilding.Weight loss. Adding lean muscle while losing weight.Muscle toning. You are not severely overweight, but you want to firm up.

First, let's look at bodybuilding, or acquiring muscle mass. You are actually attempting to gain weight. Your strength workout will focus on isolation exercises, or exercises that work one specific muscle group. An example of an isolation exercise is arm curls (biceps). You will usually lift very heavy for fewer repetitions. Most sets are performed to failure. You will rest for relatively long periods between sets, allowing for adequate recovery. Your objective is to severely tear down your muscles so that they will grow as they heal. Now we can look at weight loss and muscle toning goals. For weight loss or muscle toning, the workouts are essentially the same. We are attempting to shed excess fat while building lean muscle. Your strength workout will focus on compound exercises. Compound exercises work multiple muscle groups. For example, The bench press works chest, shoulder, back, and tricep muscles. The leg press works low back, thigh, quad, and glute muscles. Compound exercises are more difficult, causing us to work harder. This raises our metabolism and heart rate, and burns calories. Weight loss and muscle toning workouts tend to feature lifting lighter weights for more repetitions. 8-12 reps are recommended. We will rest for very short periods between sets, keeping our metabolism and heart rate high. We should group our exercises into supersets, or performing a second exercise while resting from the first exercise. For example, we can group bench press and leg press into the following superset:

Bench press. No rest. Chest press. Rest 1 min.Bench press. No rest. Chest press. Rest 1 min.Bench press. No rest. Chest press.

The objective of supersets is to keep us moving. Keeping metabolism and heart rates high is the most effective way to burn calories and, therefore, to shed excess fat. We always structure our supersets to include exercises that work different body parts (ex: arms and legs).

So, it is clear that the goals for our beginners workout very much influence the structure of our strength training workouts.

Scott is an amateur fitness nut and blogger. He is a believer that strength training is the most effective exercise to achieve permanent weight loss. His blog focuses on helping beginners of all ages and conditions develop safe and effective strength training programs. You can read more here:

http://www.ebeginnersworkout.com/

http://www.ebeginnersworkout.com/category/beginners-workout

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The Dumbbell Workout Plan: Lose That Spare Tire And Get In The Best Shape Of Your Life

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Sunday, December 19, 2010

Tips On How To Grow Taller - A Proper Height Program With Height Increase Exercises

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Many people are not happy with their height and want to increase their height. There are many tips on how to grow taller, but you must devise a proper height program that suits you.

Well, you need to find out time for that, a few minutes can be enough. Also, look for an appropriate place to practice your height increase exercises. In fact, the exercises should form part of your everyday activities. Thus, put exercises on top of your list of your height program.

Your bones benefit a lot from these height increase exercises. Some examples of these exercises are jumping, cycling and hanging. They are efficient in stretching your bones. So, feel free and happy to do them.

Theses exercises are performed one at a time. Once you have finished with one exercise, follow your agenda for the day. Follow your program and do one exercise that you have planned to do at a particular time.

If you follow the height program properly, you will reap good fruits. You will not only gain height, but it will take place in a short period of time. Concentrate well on the steps that you have to take into consideration, depending on the type of height program that you have chosen.

There are some height programs that take only about six weeks to give positive results, provided that you follow the schedule thoroughly. This is really amazing. You are going to grow taller in about six weeks.

Height exercises elongate your spine and legs. As a result, you achieve a satisfactory height. You should be dedicated and show a lot of determination.

Therefore, be optimistic while performing the height increase exercises.

I hope you find these tips on how-to grow taller helpful! All the best.

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How to Get a Six Pack - No Nonsence From Fitness Magazines

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If you type in a Google:"How to get a six pack" you will see headlines like this:

How to get a six pack in one week.
How to get a six pack in one minute.
Get rid of the "stubborn" fat with our new diet.
Just a few minutes per day will give you the abs you desire.

And probably the best one I've ever heard: How to get a six pack in three minutes using nothing, but your couch.
Eat breakfast for 6 pack abs.

Protein intake should be high for those who want to learn how to get a six pack abs.

I would like to see how eating breakfast will give you six pack. If you want to have your abs visible you need to lose the fat that's on them, it's that simple. It doesn't matter if you do 1000 crunches or if you eat your breakfast. The real secret in 6 pack is that you already have a six pack abs! Just think about it. The muscles are already there, there's just lot of fat on them. What else would there be? Bones? Than you would not be able to do all the crunches, not a single one.

BTW there's no stubborn fat that you need to fight against, like fitness & supplement companies tell you. You are just genetically programed to store more fat at your abdomen. I would bet with you that you need to get rid of more fat than you think. Usually it goes like this. If you think that you need to loose 10 pounds, than it's probably at least 15. If you want to see your all of your abs you need to lose a lot of fat.

So what is the "Secret formula"for getting rid of the fat?
Wanna get lean? Just eat less calories. Simple, but not easy. But you cannot sell "Eat Less" supplement. So that's the reason why you see all the new abs workouts and fancy fat loss diets. Share with others what insane headlines and product's claims you've seen. You can do it below the post in the comment section. You can also tell us what techniques did you try in the past that didn't work.

Low calorie intake
Fasting once or twice a week

After you will lose all the fat you that you have on your abs and you will be able to see your abs without any stretching you can start focusing on the exercises more. Because I'm not saying that you shouldn't have abs exercises in your workout routine. You definitely should. Abs will help you do some exercises with properly and will also improve your posture. And of course they are very attractive, because not everybody have them due to the effort it takes to get to this level of leanness. Just don't put them to high on the pedestal. If you are familiar with my Muscle Pyramid you already know that they are not in the first half of the pyramid.

How much to time should you dedicate to abs?

Stop wasting your time on 1000 crunches per day! Now you already know that your abs will be visible only if you get rid of the fat, than not much. 15 minutes twice a week is enough. At least for start when you're not able to see them.
What exercises you can do to make your abs bigger?

It pretty much doesn't matter what exercise you do, just make sure you use some weights, that will make the abs working. It really makes me cry when I see people doing usesless work in the gym in order to have big visible six pack. They are doing 200 reps of body weight crunches and hopping that they will somehow show up.

After your regular workout take another 10-15 minutes and train your abs, twice a week will be enough for now.

I suggest you try this workout:

High Pulley Crunches3 sets x 8 reps (15 sec rest between each sets) - remember to add some weight according to your strengthIncline bench sit ups with rotation3 sets x 8 reps (15 sec rest between each sets) - remember to add some weight according to your strengthHanging leg raises3 sets x 13 reps (30 sec rest between each sets) - You can add some weight, but it will take while to handle even your body weight in this exercise

Try to do the exercises very slowly. When doing leg raises try to hold the legs for 1 or 2 secs when they are horizontally with the floor.

Give us your feedback on the abs workout in the comments section.

Conclusion

Have you ever wanted to get complimented on your looks by others every single day? Having girls making excuses to touching you? Or just being more confident in your own skin? How about building a specific look that is the most attractive? I spent a good few years researching muscle growth and physical attraction and the results were just stunning. In my workouts, I'll let you in on some secrets to building an irresistible body that women just can't keep their hands of.

Don't hesitate another day and go check the workouts now: http://www.musclepyramid.com/

These tips are sure to improve your physical look.

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How To Increase Your Height Naturally - Easy Ways To Get Taller

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Height is something that many of us would like to acquire. Many factors contribute to it. If you know what are the ways to get taller, it is possible to gain height.

How To Increase Your Height Naturally

Your height can be increased by two or four inches naturally if you invest your efforts in working for it. You must have time and determination for that of course.

Different parts of the body that can be lengthened are the spine and legs. Stretches and specific exercises exist that will successfully lengthen them and thus, increase your height.

The spinal column consists of cartilages in between the vertebrae. If you wan to gain height, you need to focus on them and stretch them properly. Maintaining a good sitting and standing posture each time along is one of the best ways to get taller. When you sleep, it is important to sleep with your spine straight so that your column becomes stronger and is lengthened.

The shine bone and thigh bone should be equally stretched as they have gaps. Frequent exercises are effective at elongating them well. If you know how to increase your height, you will grow in a shorter period of time and a much faster rate than you can think.

The above are the ways to get taller, you need to persevere and be dedicated so that you achieve your goal and grow taller. Just remember one thing, dreaming about being tall is not going to get you any taller, you have to do some efforts for it.

Find out more tips on how to increase your height at http://www.increaseheightnaturally.net.

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Saturday, December 18, 2010

Looking For A Steamy Deal On The Polar RS 300X Sport Cycling Heart Rate Monitor?

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Have you been spending time looking for a deal on the Polar RS 300X sport cycling heart rate monitor? So have many others just like you, and by knowing where to look, they are finding those great deals.

I can show you where to find the deals so you won't waste any more time searching, but I want to tell you first why cyclists love the Polar RS 300X, and why it's the perfect model for any level cyclist.

Whether you mountain bike or cycle the city streets, the RS 300X really performs. Mount it on your bike and it will track your estimated time of arrival, speed and distance. This will track your heart rate and will display your target and maximum heart rate. It will also track calorie expenditure per hour and by kilometer.

In other words, it displays all the information you need to get a great workout and continue to improve and achieve your fitness goals.

OwnCode is a great feature to have while cycling. It blocks unwanted signals from other sports watches giving you disturbance-free transmission of data so you always have the right information you need.

Try hooking the RS 300X to a PC, and you can analyze all the information on the Polar website. It's like having a personal trainer right there waiting for you!

So why not take a look at this great watch since it offers so many features for the price? Check out the website below, where you can find great deals on the Polar RS 300X cycling watch!

So why not take a look at the RS 300X since it offers so many features for the price? Check out the website below, where you can find great deals on the Polar RS 300X cycling watch!To see the hottest reviews and the best deals on the RS 300X Polar Heart Rate Monitor that can change the number of calories you burn in your hot workout tomorrow, go to RS 300X

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How to Lose Weight on the Body for Life Program

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Friday, December 17, 2010

Does Grow Taller 4 Idiots Work? Time To Know The Truth

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Zip Your Gym Bag Into Shape

Fresh towels for use inside the gym as well as in the locker room. Microfiber towels work well as they stay dry to the touch, but absorb sweat and water to keep you dry and comfortable.


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All About Distance Running: Pick the Right Running Program for You!

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People everywhere are looking for ways to get in shape. Whether it is done by hitting the gym and pumping some iron or setting up exercise equipment in the privacy of their own home, getting in shape is the goal. One of the best ways to accomplish getting in shape is to consider long distance running.

It is a well known fact that running is a great way to jazz the metabolism and get the heart rate where it needs to be in order to burn excess fat. Running is also a great way to get in shape and keep the body in tip top condition. You can also practice this sport at your leisure without a huge investment in equipment. Long distance running training is something most anyone can do at minimal cost. The only downside to running is being dependent on weather conditions.

Some timely distance running tips when faced with those weather conditions can go a long way in minimizing potential injuries. From choosing the correct distance running shoes to applying distance running advice, if this is something you think you might want to try, learning the proper distance running technique, regardless of weather conditions, is a great place to start.

For example, if you are taking up running during the fall time of the year, one thing you will notice is the difference in temperature conditions compared to the hot summer months or cold winter time of the year. Fortunately, distance running books are available to educate those who need to prepare for whatever the weather conditions are when going out for a run.

If you are going to run during the summer months, the number one thing to keep in mind is to not become dehydrated. Because it is hot outside and you will be sweating, it is important to have plenty of liquids available to drink during your run. If you don't stay hydrated, you could end up experiencing anything from temporary discomfort to bodily overheating, resulting in some very serious problems that could land you in the hospital. Keep in mind, the stomach can only absorb small amounts of liquid at a time, so it is vital that you consume a constant supply of water throughout the run and not attempt to drink it all at once. Keep feeding your body liquid throughout the run to gradually replenish the water you will be losing through evaporation and sweating.

If the part of the country you live in experiences colder winters, running during that time of the year requires other considerations. For example, the colder weather can hinder you keeping your muscles warm enough. If increasing stiffness is allowed to occur, injury can be the result. The colder weather makes the muscles less flexible and thus more susceptible to trauma. If you can't avoid running during cold spells, you would do well to invest in running gear designed to keep you warm.

Apart from weather conditions, the type of running equipment is important to stay safe and protected from the elements. The type of running shoe can have an impact on how well you can run. If the weather brings snow or icy conditions, the shoes need to provide proper traction so you don't find yourself slipping and falling.

It is also worth considering purchasing a good pair of athletic pants designed to wick away sweat while also keeping your body warm. Because the winter months often provide the best conditions for breathing fresh, clean air, many runners look forward to long distance running during this time of year to enjoy the fresh air and bright sunshine.

Regardless what time of the year you choose to go distance running, there will be times you simply won't be able to make it outside. That being the case, you will have to either hit the gym or have equipment at home to run on. This is where the treadmill comes in handy. As it provides a safe alternative to running outdoors, it also enables the runner to stay in shape even the weather conditions don't warrant them running outside.

Running on a treadmill will provide you with the capability of keeping your strength and endurance levels up while waiting for the weather to improve. In addition to this, running on a treadmill is often easier on the knees than when running on pavement. This being the case, many fitness gurus recommend alternating between outdoor distance running and running in place on a treadmill inside.

Whether you are considering middle distance running, are a distance running beginner, or are thinking about distance running and weight loss that comes from it, applying these tips before setting foot outdoors or on the treadmill can ensure a safe and profitable venture when entering the wonderful world of distance running!

If you have been thinking about taking up distance running, we can help! You don't have go it alone.

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Thursday, December 16, 2010

Face Exercises; Workout Your Face To Better Skin

Radiant Complexion


Here are the key benefits of face exercises for your skin.

Improve blood circulation around the face, neck and scalp
Adequate supply of oxygen and nutrients to the skin cells
Prevent premature break down of collagen and elastin
Promote skin cells renewal and exfoliation, revealing healthy skinHealthy skin absorbs and retains moisture better, staying hydrated
Skin looks supple with a radiant glowStimulate lymphatic drainage and detoxSkin looks clearerRelease tension and stress in the faceWhen you feel relax, you don’t frown as much(causing frown lines)Minimize fine lines and wrinkles


Hmmm … Some of you might think, these results sound pretty familiar. You get the same results when you go for a facial at the beauty salon.

Absolutely. However, face exercises give you the added benefit of toning your face muscles. Your skin sits on top of the facial muscles. Toned and firm muscles provide a smooth cushion for your skin, reducing the appearance of sagging skin.

Some people are not keen to take up face exercises because it does not give results right away. That is true if you compare exercises to, say, laser skin treatment or chemical peels.

But cosmetic procedures only provide temporary relief to your problem. It does not help to prevent the natural process of aging.

Your face muscles will continue the downward slide as time goes by. And the saggy skin and wrinkles will return. You would need repeated procedures to maintain your youthful, fresh look.

Honestly, we cannot completely stop the aging process. Nevertheless, face exercises can help to prevent premature aging due to face muscles atrophy and muscles slack, and improve the skin tone. It is a proactive way to looking younger and aging gracefully.

As long as you continue with your face workout, you are helping to increase the tone and strength of your face muscles, and this improves your appearance.

If you are looking for a non-invasive method to reduce fine lines and wrinkles, or just want to improve tone and texture of your skin, try exercises for the face.

In the beginning, do face exercises daily to get the best results. It really can be a valuable alternative to laser skin rejuvenation treatments and chemical peels.


Image Credit: AJoelle xo

Technorati Tags: better skin, Face Exercise, Face Exercises, face firming, face lift exercise, Face Muscle, face muscles, face toning, non surgical face lift

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Face Exercise To Firm Your Jowl

Author: Face Exercises

In this face exercise video, Rebacca Herrick, a Licensed Massage Therapist in North Carolina shows you how to firm your jowls with a face and neck workout.

She recommends doing the exercises 3-4 times a week in order to really make a difference in your jowl.


How to Firm the Jowl With Facial Exercises — powered by eHow.com


Face Exercise 1

Tilt your head back and look up at the ceiling.Move your mouth in a chewing action for 20 times.Move your head back down to the normal position.Repeat exercise several times.


Face Exercise 2

Tilt your head down towards the right shoulder.                                             (imagine you are touching the shoulder with your ear)Hold for 30 seconds.Do not shrug your shoulder. Keep the shoulder level.Move your head back to the normal position.
Repeat exercise for the left shoulder.
Next, slowly turn your head to the right, back to center, and to the left.


Face Exercise 3

Look up at the ceiling.Pucker your lips (imagine you want to kiss the ceiling).Hold for 5 seconds.Move your head back to the normal position.
Do a set of 5.


Is there a face exercise you do that has helped you toned your jowl? Leave me a comment. I would love to hear from you.

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Face Exercises; Some Think It's A Waste Of Time

Tags: Face Exercise, Face Exercises, face firming, face lift exercise, Face Muscle, face muscles, face toning, face wrinkles, natural face lift, non surgical face lift « Face Exercise To Firm Your JowlFace Cheek – Being Chubby In The Wrong Place? » Leave a ReplyClick here to cancel reply.

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Wednesday, December 15, 2010

Face Cheek; Being Chubby In The Wrong Place?

Author: Face Exercises

Do you have a chubby face cheek problem? Some people go to great length to get rid of chubby cheeks. They felt that their cheeks make them look fat and juvenile. And if you enjoy taking photos, close-up shots of yourself with friends, chubby cheeks can turn up pretty unforgiving in print … you’ll know what I mean.

Here is an example of a face exercise that help you lose face fat. The purpose of the exercise is to sculpt your chubby cheeks and stretch your facial muscles and contour. This face exercise  helps you to lose the stubborn face fat.

Face Cheek Fat Flattener


1. Close your mouth.
2. Blow air under your top lip, puff it out
(Your mouth remain closed. You are NOT blowing out air)
3. Hold for 10 seconds.
4. Move the air to the left cheek.
5. Hold for 10 seconds.
6. Move the air to the right cheek.
7. Hold for 10 seconds.
8. Do a set of 10.

Note: In the video, top lip refers to the moustache area.

You might need a little time to get used to the puffing action … especially the top lip part. But, it gets easier with practice. Try the face cheek exercise to give yourself beautiful toned cheeks. Have fun.

Technorati Tags: chubby cheek, Face Cheek, Face Exercise, Face Exercises, face fat, face muscles, face toning, facial cheek

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Face Muscles; Why Can't They Give It A Simpler Name?

Face Muscle

I must confess, it’s so much easier to do a face exercise than to learn the name of a face muscle.

For example, have you heard of Orbicularis Oculi, Buccinatorius or Mentalis?

If you read Latin, then not a problem for you, but for the rest of us, it can be difficult to remember the names.

Each of the term refers to a specific face muscle. In this case, it is the muscle around the eyes, cheek muscle and chin muscle.

We have more than 50 muscles in the face and neck, so it can be a pretty challenging task to master the names of all the facial muscles.

But why do you need to know about facial muscles?

Actually, you don’t have to. Even if you have no knowledge about the face muscles, you can still go ahead  with facial exercises.

However, many face exercises make reference to specific face muscle in their training instructions. So, if you are familiar with the name and location of each face muscle, you can quickly and effectively focus on the target muscles. No more hit or miss, or worrying whether if you have place your fingers on the correct positions on your face.

If you are doing face exercises, it’s good to have a basic knowledge of the facial muscles. You will have a better understanding of your face structure and a greater awareness of the relationships between face muscles, facial expressions and facial lines.

The more you know about the working of the face muscles, the more confident you have in performing the face exercises correctly and each specialized exercise becomes more meaningful.

Come with me if you are interested to know more. I found an interactive website where you can teach yourself the name and position of each face muscle. Once you are on the website Artnatomy, click on “Application”(on the lower right hand side), and you can start right away. Have fun exploring.


Image Credit: Patrick J. Lynch

Technorati Tags: Face Cheek, Face Exercise, Face Exercises, Face Muscle, face muscles, facial exercises, muscle anatomy, muscle head

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Face Exercises ; What Jack LaLanne Has To Say About Facial Exercises

Tags: Face Exercise, Face Exercises, face firming, face lift exercise, Face Muscle, face muscles, face toning, free face exercises, non surgical face lift « Face Muscle – Why Can’t They Give It A Simpler Name?Face Exercise To Create Fuller Lips » Leave a ReplyClick here to cancel reply.

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Tuesday, December 14, 2010

Face Exercise To Create Fuller Lips

Author: Face Exercises

This is interesting. You can actually get fuller lips by doing face exercise.

If you have always wanted to have luscious lips, you would be interested in this face exercise video.

Imagine, first you do the exercise, then apply your makeup tricks to further enhance the lips fullness. Presto … alluring sexy lips that keep you smiling all day.

Perhaps you don’t get the perfect pout like Angelina Jolie, not yet, but good enough to put you in a happy mood.

Here is the face exercise video for beautiful lips. Follow along.


Face Exercise Step 1

Drink a glass of water and dab on lip balm.
Doing face exercise when you are dehydrated can cause wrinkling.


Face Exercise Step2

Pucker up your lips.Press your hand on your puckered lips for 1-2 seconds.Pull your hand away. Blow a kiss into the air.Keep your forehead smooth during the exercise.
Do a set of 15.
Face Exercise Step 3
Form a “O” with your lips(like you are whistling) and exhale.Do a set of 10.
Face Exercise Step 4
Close your mouth.Pout your lips.Hold for 10 seconds.RelaxDo a set of 3.


To give your whole face a lift

Smile big. Open your mouth and eyes wide.Hold for 10 seconds.Do a set of 3.
Face Exercise Step 5
To plump your lips.
Inhale through your nose.Hold your breath as you push the air to and fro between your cheeks for 10 seconds(imagine you are swishing mouth wash).Exhale as if you are blowing a horn.Do a set of 3.


Face Exercise Step 6
To bring out your lip colour

Tap your lips firmly 5 times using your middle and index fingers.


To get beautiful lips, do the exercise daily as it helps to stimulate the production of collagen.

There are many face exercises that are customized to help you look younger and more attractive. If you are interested in looking good naturally, why not try the face exercise specific to your beauty and fitness needs. Have fun.

Technorati Tags: Face Exercise, Face Exercises, Face Muscle, free face exercises, fuller lips, mouth exercise

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Face Exercises; Tips To Get Optimal Results (Part 1)

Tags: Face Exercise, Face Exercises, face exercises tips, face firming, Face Muscle, face muscles, face toning, firming exercises, non surgical face lift « Face Exercise To Create Fuller LipsFace Muscle – Watch That Expression On Your Face » Leave a ReplyClick here to cancel reply.

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Monday, December 13, 2010

Face Muscle; Watch That Expression On Your Face

Face Muscle Expression

Prior to face exercises, I didn’t realize the intricacy of the face and face muscle. A cheek is a cheek … ok … the cheek is made up of flesh. But I never thought of it as cheek muscle.

Nowadays I get curious about every other face muscle on my face. It seems like each muscle of the face has a job to do. Some describe the face muscle actions as a ‘tug of war’ between elevator and depressor muscles.

An elevator function is to raise a face muscle while the depressor role is to pull down a face muscle.

For instance, if the Frontalis(elevator face muscle) is activated, we have raised eyebrows. Conversely, if the Procerus  or Corrugators(depressor face muscles) is activated, the brow is pulled downwards into a frown.

As you can see, it is the movements of the face muscles that creates facial expressions. And these facial expressions in turn produce the dynamic expression lines on the face. As such, face muscles are sometimes called the muscles of face expressions.

The elevator and depressor muscles work as a team. When one set of face muscle is activated, it contracts(shortens); the other set of muscle relaxes(lengthens).

Another way to understand the working of face muscles is to categorize the muscles as agonist and antagonist. The agonist is a contracting face muscle whose action is opposed by another muscle(antagonist) that acts in opposition to it.

For example, one set of muscle open the eyelid, and another set of muscle get to close the eyelid.

I find that by learning how the face muscles work, I become more aware of my own face muscle movements. This has been helpful when I am doing my face exercises or when I am engaged in everyday activities.

Now, I am able to catch myself in the moment I’m about to frown, squint or turn my lips down. And for each self alert, it brings a smile to my face.

Yes, gotta have more smiles and less of the other undesirable face muscle actions.


Image Credit: FranUlloa

Technorati Tags: Face Exercise, Face Exercises, Face Muscle, face muscles, facial expressions, muscle anatomy

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Face Exercises; Tips To Get Optimal Results (Part 2)

Face Exercises - Get Results

In Part 1 of the article, Face Exercises – Tips To Get Optimal Results, we raised the question of why some people get results sooner than others when doing face exercises, while others see little or no results.

In addition, we discussed some tips in helping you to get started with your face exercises.

Here are more tips to help you get results when doing your face exercises.

1. Relax And Focus

Try to relax and empty your mind before starting your face exercise routine. A simple way to prep yourself is deep breathing. Close your eyes. Inhale, then exhale deeply. Repeat several times until you have quiet the mind.

You get better results when you are attentive during the exercise. There is no point in rushing through the routine and feeling stressed. If you are distracted constantly, you would lose track of what you are doing, or forget how many counts of an exercise you have done.

2. Stay Hydrated And Moisturize

Drink a glass of water prior to doing face exercises. Water helps to promote detox. Remember that doing face exercises when your skin is dehydrated can lead to wrinkling.

In addition, you might want to apply a light moisturizer on your neck and face or a lip balm on your lips.

3. Eat The Right Foods

A balanced diet is essential to staying healthy and looking radiant. If you want to get rid of your chubby cheeks or double chin with face exercises, you can achieve better results by also following a healthy diet that help you to reduce fat and water retention.

Eat right so that you get the required nutrients such as amino acids, vitamins, and minerals needed to firm facial muscles and form new collagen for that sexy, well-sculpted face.

4. Persevere, Exercise Regularly

Many people give up too quickly. For face exercise, you need to give it time to work. Some people see improvements within weeks while others may need a couple of months. In the beginning, you might need to do the exercise daily. Once you achieved your desired result, you have the option to exercise less frequently, though consistently to maintain the result.

5. Choose A Routine You Love

Nothing works better than doing something that you enjoy. This applies to face exercises too. There are many different approaches to doing face exercises, so choose a style that you like best. You are more likely to stay motivated and stick with it until you get results.

I know that for some of you, doing face exercises can be a mammoth task. You need loads of self discipline and motivation to keep it going. Well, my take is, if you really want something bad enough, you might as well give it your best shot when you try it.

Happy face exercising.

Technorati Tags: Face Exercise, Face Exercises, face exercises tips, face firming, face toning, firming exercises, non surgical face lift

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Face Exercises; Start Early To Get The Edge Over Wrinkles

Tags: Face Exercise, Face Exercises, face firming, face lift exercise, Face Muscle, face muscles, face toning, firming exercises, non surgical face lift « Face Exercises – Tips To Get Optimal Results (Part 2)Face Exercises To Lift Your Morning Blues » Leave a ReplyClick here to cancel reply.

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Sunday, December 12, 2010

Face Exercises To Lift Your Morning Blues

Author: Face Exercises

This face exercises video lift my mood.

You see … I am not a morning person. I always need that extra 5 more minutes in bed. And I need motivation to rise and shine … my cup of hot steamy coffee with milk.

But this perky cereal lady change all that. She’s up with the rooster when the sun comes out.

Watch her plump and firm her face muscle to get a natural face lift.

Here are the cereal lady’s face exercises to make you beautiful:

Breakfast Chomp – Firm the cheeks.

Nutty Head Start – Remove the lines around the brow.

Happy Snaps – Firm the muscles around the mouth.

Starry Eyes – Eliminate puffiness around the eyes.

By the way, be gentle. I cringed when I see the street people pulling so hard on their face.

Enjoy the video … put some fun into your morning. But follow the exercises at your own discretion.

If you want to know more about face lift exercises, you can go here: Face Exercises.

Technorati Tags: cheek exercises, Face Cheek, Face Exercise, Face Exercises, face firming, face lift exercise, face toning, firming exercises, free face exercises

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Face Exercises; Do You Want A Natural And Painless Face Lift?

Tags: Face Exercise, Face Exercises, face lift exercise, face tightening, face toning, facelift exercises, facial toning, facial toning exercises « Face Exercises To Lift Your Morning BluesFace Cheek – 4 Reasons Why You Might Have Chubby Cheeks » Leave a ReplyClick here to cancel reply.

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Face Cheek; 4 Reasons Why You Might Have Chubby Cheeks

Chubby face cheek - Baby fat or genes?

Are you feeling self-conscious about the appearance of your face cheek? Perhaps you are thinking your cheeks are just too round or chubby.

A common misconception is that only over weight people have chubby cheeks or a double chin.

But this is not true. The fact is, even when your body is in pretty good shape or if you are slim, you still can have a chubby face. And this makes it all the more exasperating for people who have a svelte body but a fat face.


Here are some factors that might cause your face to look chubby or fat.

1. Over Weight
If you have gained weight recently, or if you are obese, the extra pounds can show up on your face and neck as well. Face fat makes your face looks fuller.


2. Genetic Predisposition
Yes. The genes that your mom and dad pass on to you can cause you to have round cheeks. In other words, you have a genetic predisposition to carry fat in your face.

On the other hand, some individuals might be prone to accumulate body fat in the abdomen(love handles) or outer thighs(saddlebags). So, our body is built differently. And the way your body utilizes body fat also works a little differently.


3. Water Retention
Puffy face cheek problem can be a result of water retention. Your face may look bloated when your body retains excess fluid in the system. Water retention can be caused by any one of these factors: the food or beverages you take, hormonal imbalances, health condition, medications or irregular sleeping habits.

If it is a medical condition, you need to consult your doctor. Trying to get rid of your puffy cheeks by taking up a weight loss or exercise program might compromise your health in such circumstances.


4. Baby Fat
Young people and teenagers can have round cherubic faces because of baby fat. This chubbiness naturally slim with time. As such, cosmetic surgeon do not encourage removing too much face fat before patients reach their mid 20s.

Face cheek fat is also called ‘Buccal Fat’. Have you heard of Buccal fat removal? This is a cheek reduction surgery to reduce the size of the cheeks. By removing the fat pads, you can slim the cheeks and contour the face.


Face exercises can also help you get rid of your chubby cheeks. There are specific face exercises that target face cheek fat or a double chin. Combine the facial exercises with a sensible nutritional plan, and you can get more defined cheeks and a leaner face for your efforts.


Image Credit: malias

Technorati Tags: cheek surgery, chubby cheek, Face Cheek, Face Exercise, Face Exercises, face muscles, face toning

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Saturday, December 11, 2010

Face Muscle; Sagging Jowls And Drooping Jaw Line

Sagging jowls? I am the perfect model

Poor face muscle tone and saggy skin become more prominent as you grow older.

And if you add drooping facial fat pads to the above(problems), you can end up having jowls.

The once attractive triangular shape face has now turned into a square face.

You would probably notice the clean straight jaw line has disappeared. And the jowly face makes you look older and overweight. Sigh … time to get to know about jowls.


So what are jowls?

Jowls are the areas of facial skin or facial fat that have sunk to hang along or below the jaw line.

Taking a simplistic view, jowls can be caused by a combination of factors: saggy facial skin, droopy facial fat and loss of facial volume.

In fact, one of the earliest sign of facial aging is the development of jowls. Jowling can happen as early as your mid 30s. You might not notice the subtle changes at first. But slowly and surely, the jowl problem becomes more prominent as the face muscle sag worsens. Sagging jowls and drooping jaw line become apparent after 10, or 20 years.


What causes jowling and why do the jowls sag?

1. Time And Gravity

The constant downward pull of gravity can change the appearance of the face over time. Gravity causes jowls to form and other parts of the face to sag. For eg. the tip of the nose droops and the ears elongate. Often, facial sagging is noticeable in people in their 50s.


2. Loss Of Face Muscle Tone

With age, the face muscles weaken due to wear and tear. The muscles lose the firmness, causing your facial features to sag. Jowls form when the cheeks sag. The sexy cheekbones disappeared, and you now have a flat, wide face with cheek pouches.


3. Reduced Skin Elasticity

The skin loses elasticity with age and sun exposure. Loss of skin elasticity causes skin to sag. Since the lateral and lower cheeks are not tightly attached to the facial bones, the cheek muscles tend to droop along with the sagging skin.


4. Loss Of Facial Volume

We have less facial fat as we get older. The face is less full and the overlying skin can become lax and sags.

Also, facial fat is positioned up in the cheek when we are young. With aging, the facial fat descends. Fat pads hide the jaw line and gives an unattractive square shape to the jaw instead of a more attractive triangular shape.


5. Smoking

Smoking cigarettes can speed up the normal aging process of your skin, causing wrinkling and sagging skin.

The nicotine in cigarettes causes narrowing of the blood vessels near the skin surface. This restricts blood flow to your skin. With less blood flow, your skin doesn’t get as much oxygen and important nutrients, such as vitamin A, which provides protection from skin damage.

Many of the over 4,000 chemicals in tobacco smoke also damage collagen and elastin. These are fibrous proteins that give your skin its strength and elasticity. Wrinkles and facial sag develop prematurely and this can contribute to jowling.


6. Weight Loss Or Weight Gain

Overweight individuals usually have more facial fat. Hence the jowls are noticeable.

On the other hand, a rapid weight loss can leave excess facial skin that droops and form saggy jowls. So do watch your weight and state of health. Choose your diet program wisely. Losing too much weight too quickly can leave you with sagging jowls.


7. Genetics

In some cases, your genes from your mom and dad play a role in the development of jowls. If older family members have developed jowls, you might be predisposed to getting them yourself when you grow older. It can be a hereditary facial feature.


How to get rid of sagging jowls?

The jowls can be treated by a number of surgical or non-surgical procedures. You have options like: facelift, liposuction, filler injections, and skin tightening using laser or heat generating devices.

If you want a DIY solution, consider doing specific face exercises that target the jowls. It might take some time before you see results. But it is safer and a less expensive approach.


Face exercises strengthen the face muscle tone and keep your skin healthy. It helps to firm the jowls and give you a leaner, younger looking face overtime.


Image Credit: claudiogennari

Technorati Tags: Face Cheek, Face Exercise, Face Exercises, face jaw, Face Muscle, face muscles, face toning, jaw line, jaw muscle, sagging jowls

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