0

Homemade Supplement Secrets Reviewed

I just finished reading Jeff Anderson's Homemade Supplement Secrets, and it's really quite good. Nearly 200 pages, the book (in PDF) is brimming with useful information. Things like the deceptive advertising and product claims that some supplement manufacturers make, the links to bodybuilding magazines, key ingredients in the most effective supplements, and — most importantly — how to make your own supplements! All in all, buying Homemade Supplement Secrets is money well-spent: In many cases you can save over 90 percent on the cost! In fact, make one of your own supplements that mimics a popular supplement and you've doubled your investment! Read the full review at Muscle Building Guide Reviews | Homemade Supplement Secrets

0

Choosing the Best Way to Increase Height Naturally

Syndicated from eZineArticles
Many people wonder if they can increase height naturally after a certain age. Because they have been disappointed in some many ways by medicine, which offers them no change to a normal life and because they are constantly under pressure because of the society. Read more…

0

Fitness Programs Inspired by Criminal Workouts From Prison

Guest post by Elaine Hirsch

Working out can be overwhelming for many people. Stepping into a weight room, you'll find a plethora of weights, machines, and contraptions which can cause more confusion than the training they provide. Today, a shift towards working out with less equipment and free-flowing techniques, such as Zumba are becoming prominent. Another source of inspiration comes from the workouts used by prisoners, where according to Criminology Degree, the number of prisoners continues to increase year-over-year.

MIND
With little to do yet many spare hours to occupy oneself, a mental rigidity towards the training of your physical body is a natural outcome of this harsh environment. The best inspiration for creating a rock-hard body is staying alive. Borrow this mindset from the inmate and you will begin to sculpt a healthy body.

BODY
The best part of the prison inspired exercises is that they are all weight bearing. Meaning, one does not need barbells, dumbbells or big costly machines to create a solid steel body. These exercises use one’s own body weight and a space range of no more than 3' by 5.'

Pull-Ups
Find a sturdy bar that is higher than your own head and grasp tightly. Let your arms straighten as you hang. Then, slowly pull your chin up to meet the bar. Be sure to keep your elbows close to your body when you bring your chin up to the bar.

Seated Triceps
Sit on the floor with your legs in front, knees bent and feet on ground. Place each hand on floor alongside your buttocks with fingers pointed straight ahead. Situate yourself so you can lift your body up so only your hands and feet are touching the ground. With arms slightly bent, dip your body down and then up as you straighten arms.

Squat Jumps
Standing, bend knees and place hands on ground as if you are in a crouching position. Jump straight up and upon landing immediately resume the starting position. Attempt to touch the ceiling on your jump. Attempt to become as small and tiny as possible on your crouching position.

Push-Ups
The classic push-up must be a part of the prison inspired workout. If you ignore all other upper body exercises, do this one every day. Push-ups work all the muscles in the back, chest and arms so daily sets of about 15 reps will work wonders for one’s state of rip-ness.

Plank
Yoga has given the exercise world some pretty great things but the Plank may be the ultimate exercise of all times. Begin the Plank as though you were attempting to do a push-up but do not dip down. Alignment is everything with the Plank so aim for a totally straight body in which your buttocks are not higher than your back or dipping towards the floor.

SOUL
When one’s body is tended to, one’s soul becomes calmer and more at peace. The prisoner knows all too well the soul searching that is undertaken during those long periods of isolation. Carve out time every day to experience this soul work. Isolate yourself from the world around you, if only for 20 minutes. Finally, take time to give thanks for the freedoms you do have to do these workouts in your own space.
 

0

The Most Effective Diet Changes You Can Make

Syndicated from eZineArticles
There are hundreds of different nutrition tips available to us on the internet. Whether we are trying to lose 50 pounds or 5 pounds, there is an answer to every problem. However, often times, the results we want to attain are not the results we get. There could be several reasons behind this dilemma; however, one of the most vital of these reasons is poor nutrition. In this article I will reveal some of the most effective diet changes you can make. Read more…

0

Dealing with Minor Injuries

Last month, I went on an excellent road trip vacation with my family (my wife and two boys — a 3 1/2 and 2 year old) up through central Oregon and back down the west coast. Absolutely stunning scenery!

We loaded up (and I'm not exaggerating) the Pilot — 2 bikes, bike trailer, stroller, porta crib, and enough food and clothing to last most sane people 6 months! But we're insane.

We spent the first week at a cabin on a ranch outside Ashland, OR. There was a ton to do there for the boys, and I could ride my mountain bike on some pretty hilly and rugged terrain. It was hotter than you-know-what, and even the flats felt like mountains.

That's the prelude 🙂

So I picked the hottest day of our stay to explore. I climbed a bunch of hills to get where I was going (which, essentially, was “nowhere”). Then the trail disappeared.

After a little trek up some ridiculous terrain, I became “the decider.” Bad idea! I turned around. As I approached warp speed, I started to brake, but obviously not enough!

I made a slight turn of the wheel, the tire dug in, the bike stopped, but I didn't.

After slamming hands first into the gravel, I made two somersaults and landed on my shoulder. After I picked the gravel from my palms and knees, brushed off a bit, I hopped back up on the bike.

A little blood, but remarkably not much pain.

Until two days later.

My right wrist had taken the brunt of the crash and was pretty sore. That was a month and a half ago. It is still sore. Especially after I had the shots yesterday to burst the ganglia that had presented itself.

Plus, apparently, I had broken my hand, but it had already healed. Now I've got this red (soon-to-be-purple) bruise on the back side of my arm where the hand meets the wrist. The doctor said the treatment given works about 50 percent of the time. Let's hope. Otherwise, my alternatives are to “live with it” or have surgery to remove it. I guess it's like a cyst. Not a big deal, but man am I tired of surgeries! 3 on the knee and an emergency appendectomy are enough for this cowboy!

So, to the subject of this post.

How to Deal with Minor Injuries

First and foremost, the treatment I am about to describe is not to be construed as medical advice. I am not a doctor, just a guy whose had his share of minor injuries and is sharing his successes and failures with you. We're talking sprains and strains, slight pulls, and the like. Not bone breaks, muscle tears, incessant bleeding or other soft tissue damage that might require surgery. Seek medical attention right away! Then, treat your injury right away with RICE:

• Rest
• Ice
• Compression
• Elevation

I hate medication as much as the next guy, but I recommend that you also take a pain reliever like Motrin. It will take the edge off and reduce swelling. Obviously, don't take a medication that you know you're allergic to or have had adverse side effects in the past.! I've found success by also keeping the joint immobile for a day or two. I ice the injury for 10-15 minutes every hour for as long as I'm awake. Of course, you may have some timing issues if you're at work or have to drive somewhere, but if you're home, ice as frequently as possible. Then, after 2 days or so, start light exercise. Get the joint moving. Do whatever you can without pain. If you experience pain, stop. Ice some more. After 3-5 days, you should be at 80 percent or so.

Dealing with Injury while Exercising

My particular wrist pain is exacerbated mostly by anything where a weight is pressing against the palm of my hand. Things like bench presses, military presses, and the like. But interestingly, you never notice this until you're hurt, but supporting weight in things like squats and calf presses KILL! So I work around it. Rather than grip the bar for the duration in the squat, I wrap my arms around the bar so that my hands aren't gripping the bar at all. For calf presses, I did donkey presses instead of standing presses. Things like that. You have to continue treatment for as long as the injury persists, keep the joint flexible and strong, but without causing any undue pain. Time doesn't heal, but it sure helps! If you follow this advice, I am hopeful that you can keep the minor injuries that you're going to get to a minimum and allow you to continue to workout with minimal lost time.