Month: September 2015

When you are doing workouts you expect to get better strengthwise over time but in cardio it is not so clear. I think that most people getting started doing cardio run into a few of the same problems and I would like to touch on them all here.

Getting tired fast

As you start doing cardio whether it is a stair machine, jogging, elliptical trainer or all of the three combined you will be able to get to a decent level, let’s say an intensity level of 6 out of 10 and then after 5 minutes or so you are winded and then after 10  minutes you need to give up. After all of this you know that you are going to have to do 20-30 minutes minimum and you will not be able to and wonder how it will happen.

My advice to you is to get started and know that you will be doing 30 minutes so start by walking or something where you have the most control over you intensity. Keep the intensity very low until 10 minutes are left and then go a little harder. This will force you to go for the right length of time and if you took it to easily then you can up the intensity for the first 20 minutes next time. I have always believed that you need to get the time in and worry about the intensity as you go along over the weeks.

Muscle soreness

You can expect that you will have some muscle soreness while you are working out but if you do not watch out it will become a great problem for you and you will not be getting started doing the workouts. It is important to get out 5 or 6 times a week so you need to deal with muscle soreness right away.

During your workout you can use a few pieces of equipment unless of course you are just walking outside. What is most important is to use as many muscles groups as possible out of your Quads (biggest muscles), back, chest, arms and hamstrings. This is the reason that elliptical trainers are so popular. Ellipticals will force you to work a number of muscle groups at the same time so that you do not tire as easily and get sore in any one muscle group.

After your workout there are a few things that you can do to minimize soreness. I like hot showers and baths. Also if you can drink a lot of water and stretch right after it will help force that lactic acid out of your muscles, and finally if you get to sore to workout the next day you can try using a pain reliever like aspirin.

Building intensity in cardio

I said earlier that the goal is soemthing like a 6 out of 10 for intensity but if you think forward a few months you can believe that you will be working a lot harder than you are now. Lets say right now you can do 12 minute miles for 30 minutes. In a few months you will be fitter and able to do that same intensity and get a 8 minute mile out of it. At that time however you will be able to be even more intense so your future self will be able to run harder for 30 minutes maybe at a level of 8 out of 10.

So you need to realize that even if today you feel like you are crap in working out that in a few months, maybe as little as three months you will really feel like an athlete. I try to concentrate on seeing myself as being very strong in my future self and you should too.

The key to getting to that fantastic future self is to have workouts no matter how you feel and just change the intensity to being harder on most days and a bit easier on days you feel crappy but make sure you never miss workouts

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High Intensity Cardio Exercise

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Best Cardio Workouts for Men to Lose Weight

Muscle Building Combination

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We all know that fast food is not good for us and there are many reasons. Lots of times that we need to decide to make an eating decision there are a few things that this decision will come down to.

Speed of food is one of those reasons.

Fast food is admittedly very fast to get and to eat.

Well besides the fact that a burger and fries are devoid of almost any nutrients and really high in some bad bad fats. The really long term dangerous fact is that hamburger meat tends to be pumped full of steroids and antibiotics.

This is unlikely to change anytime soon, or is it?

The easiest and most effective way to put pressure on any large company is by pressuring the executive group financially.

Shareholder Pressure on McDonalds

This seems to have happened with McDonalds according to a Reuters article today

A McDonald’s Corp shareholder group is renewing its call for the fast-food chain to stop buying any meat from animals raised with antibiotics vital to fighting human infections.

The move from the Congregation of Benedictine Sisters of Boerne, Texas, comes amid growing concern from public health experts that the overuse of such drugs is contributing to rising numbers of life-threatening human infections from antibiotic-resistant bacteria dubbed “superbugs.”

The sisters withdrew a similar shareholder resolution shortly after McDonald’s USA announced in March that within two years it would phase out chicken produced with antibiotics important to human health.

AW and A Healthy Fast Food Stance

What do you think? Will McDonalds ever make changes? I know there is a chance as here in Canada (maybe in the US as well?) AW is actively advertising that their hamburgers are made healthy and with no drugs and this I am hoping will make a difference in making that type of branding more popular and to makes us all have a choice to make some good fast food decisions

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As we all know, vitamins are very important when it comes to keeping your heart healthy. You need to eat the right foods of course, although you also need to supplement the food you eat with the necessary vitamins your body needs to stay in shape and keep your heart working healthy for a long time to come.

If you don’t consume the right nutrients, you won’t be doing your heart any favors – and may end up having problems later on in life.

Heart Healthy Vitamin E

The first vitamin that comes to mind for most people is vitamin E, a vitamin that is essential to improving the overall health of your heart.

When taken correctly, vitamin E will stop the cholesterol in the body from harming the arteries that surround the heart.

Anytime cholesterol oxidizes, it sticks to the sides of the arteries and can lead to blockages which can cause heart attacks or other serious problems with the heart.

To help you keep your heart healthy, most doctors recommend that you take additional supplements that contain vitamin E.

They may also suggest that you eat foods that are naturally rich in vitamin E, such as nuts. Nuts have high amounts of vitamin E, and most of them taste great. You can find other foods that contain vitamin E as well, although nuts have the highest amounts.

In the past, research has shown Vitamin E to help those who have already suffered the wrath of a heart attack. This vitamin helps to prevent heart attacks in the future by opening up the arteries and eliminate blockage. Those who have had a heart attack in the past are always encouraged to add more vitamin E to their diet.

Vitamin C – Powerful Antioxidant

What many aren’t aware of, is the fact that you can use vitamin C to boost the effects of vitamin E. Vitamin C is known as an antioxidant, which prevents the damaging effects that cholesterol has on the body.

Along with preventing cholesterol from damaging the body, vitamin C also helps vitamin E with it’s functions – such as protecting your arteries and your heart.

By taking both vitamin C and E as a combination, you’ll be well on your way to a healthier heart. Overall, this is the easiest way that you can be sure you aren’t damaging your heart, especially if you have had a heart attack in the past.

If you have a history of heart disease or heart problems in your family, these vitamins are essential to your diet. Even if you are just concerned about the health of your heart, these vitamins will give you the peace of mind in knowing that you are eating for a healthy heart.

As far as your dosage goes, it will vary from person to person, although 400 international units of vitamin E and C are the recommended amounts for most people.

On it’s own, vitamin C can be tolerated in large doses, without imposing any harmful effects. You can take around 500 mg of it twice a day, and ensure that your heart remains healthy.

Super Healthy Omega Vitamins

Studies show strong evidence that omega-3 fatty acids from fish oil can lower blood pressure and triglyceride levels. There’s also good evidence that diets high in omega-3 fatty acids help with rheumatoid arthritis as well as osteoarthritis.

Past evidence pointed to omega-3 fatty acids reducing risk of heart attacks, strokes, and death from heart disease, but recent research has refuted some of these findings. We will see what the future holds in studies because it only makes sense that Omega Vitamins should be great for heart health

How Much to Supplement?

To be on the safe side, you should always make sure that you get the proper amount of vitamins in your daily diet. Taking additional vitamins and supplements isn’t a bad idea either, especially if you are trying to boost the health of your heart.

Your heart is one of the most important organs in your body, which is why you should always take care of it. If you eat the proper diet and take the necessary vitamins – you’ll be well on your way to keeping your heart healthy.

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