The Best Body Recomposition Workout We can’t overstate the awesomeness of German engineering. The land that brought us jet planes, the Mercedes, and Heidi Klum also introduced perhaps the best method of body recomposition known to the fitness industry—that is, a timeless strategy to gain muscle and lose body fat simultaneously. Achtung! Hala Rambie, a scientist who defected to West Germany during the Cold War, found that fat loss could be accelerated by raising levels of blood lactate—an energy substrate. Perform the exercise pairs (marked “A” and “B”) as alternating sets. Each exercise is assigned a tempo. To increase intensity, decrease rest between sets by 15 seconds for every two weeks you repeat the workout. Alternate Workouts One and Two for three sessions per week, resting a day between each session. Click through below for the moves:
If You Want to Be Fit, Do Not Ignore Proper Body Alignment In a previous post, The Components of Physical Fitness, I broke down physical fitness into it’s component parts and provided a brief introduction of each part. In today’s post, I will investigate in further detail one of those components: Proper Body Alignment As I said in the previous article, proper body alignment involves the relative position and interplay of your skeleton, skeletal muscles, ligaments, tendons & fascia. If your body is out of alignment in one place, there will be adaptations elsewhere. Luckily for us, if things do get out of alignment, it’s not too hard to find a good physical therapist or an osteopath to help with analysis and/or re-balancing your out of balance body. If seeing a specialist is out of your price range or you’re just a DIY kind of person, there are a lot of body alignment gurus willing to post a ton of free info online: Each of these individuals have a unique approach to putting your body into balance. Most likely, this is what you are going to see.
Making Sense of Modern Fitness Data | Fitness - Health and Fitness Advice All that data poses a singular question: Which metrics are worth paying attention to? In the former Soviet Union, global sports domination was so vital to the propaganda machine that the regime employed an army of 5,500 elite sports doctors to analyze every aspect of their athletes, from heart rates to sleep cycles to cortisone levels. “It was very complicated,” says Val Nasedkin, a Russian track-and-field athlete during the 1980s. Nasedkin, who went on to study sports science and became a coach with the Ukrainian Olympic development team, recalls dreading the testing process. “You had to go to the lab, where you’d exercise almost to exhaustion while they took muscle-tissue samples, blood samples, hormone panels, and so on.” Of course, the system was rudimentary at best. Fast-forward 25 years and the dream has become reality. If you’re more motivated by competition, look for something that quantifies your effort rather than just your distance. Halson’s advice?
Internal Strength: Silk Reeling, aka Six Harmonies Movement Once, a Chinese friend and I were discussing the differences between “internal martial-arts” and “external martial-arts”. He mentioned that in earlier China, many martial arts used the six-harmonies method of movement that is the hallmark of the so-called “internal martial arts”. Even today you can find a goodly number of old, pedigreed Chinese martial arts that contain the term “Liu He” (“six harmonies”) in their full title, but over time many arts have devolved to less pure usage of the use of qi, jin, and dantian, regardless of the name they use and the classics that they espouse. Today, because body movement must be completely repatterned, only a small number of arts attempt to use the full six-harmonies movement principles and of course not everyone practicing those arts fully complies with traditional requirements. The “reeling silk” movement of Taijiquan is actually just another way of describing focused six-harmonies movement. The Six Harmonies Basic Theory Connections in animals
Internal Strength The Pelvic Floor Paradox Massage TodayDecember, 2006, Vol. 06, Issue 12 By Leon Chaitow, ND, DO When I started writing this periodic column, I mentioned that every now and then, a "wow-factor" enters my life; synchronistic events and pieces of information coincide to illuminate what was previously foggy. As the fog lifts, simultaneous thoughts often occur. The Problem Let's start with a clinical fact I have been aware of, but have been unable to explain. Now, clearly, the patients I was seeing were the ones in whom such treatment had failed. Structural evaluation often revealed very well-toned musculature. In the United Kingdom, my license as a doctor of osteopathy allows me to conduct internal examination and treatment with informed consent, but this was not part of my usual assessment protocol - until recently, that is. Nowadays, with a clinical chaperone or member of the patient's family present, such examinations are always suggested (and sometimes declined) in such cases. What changed my approach? References
Finding and activating pelvis floor muscles Pelvic floor muscles can be hard to feel when you are exercising or moving through daily life. "Engage the pelvic floor" or "Activate the pelvic floor muscles" are common instructions in Pilates as well as in Internal martial arts, but many students are unsure about how to get that to happen. My favorite image for getting the pelvic floor muscles in on an exercise is to think of bringing the sit bones together and up. The sit bones are the bony parts that you feel under you when you sit up straight on a firm surface. This is what is erroneously described as squeezing your anus. Correct description is lifting your perineum. Here a Bagua teacher talks about this from the Internal martial arts point of view: Importance of Down
Pilates News and Articles: Ode to the Pelvic Floor by Angela Barsotti You know how there's no one more evangelical than those who were saved by the thing they initially resisted? That's me with both the pelvic floor and Pilates. I had to live in a body that was steadily devolving for some time before I listened to the myriad voices recommending Pilates to me as a cure for my seventh whiplash incident. I knew better after all, I was a jock. Then the doctor agreed with everybody and said "well, you might as well try Pilates, pain management is a nine or ten month waiting list..." so I did it. Thus it continued with teacher after teacher cueing this pelvic floor thing and me understanding it so little that I didn't even hear the words most of the time. At the same time I was still having issues with continence (think three years since I started the work) and sexuality in that I still couldn't tell the difference between needing to pee and being horny. Around this time I went in search of my sex drive. He finished the job for me. So what about men then?
Butt Building - Fixing Your Flat *ss! As you and I know we have all been blessed with different body types. Some may think of their derriére as a blessing, while others would rather say their rear is a curse! I say, let's work with what you have and turn your butt into your sexiest and most loved body part! I have outlined for you some of the most affective proven butt building exercises. Each day that it's time to train your lovely lower body, choose three exercises from the list below. Consistency is absolutely key in seeing, and feeling results. Squats are an excellent and proven way of training your gluteus maximus (butt). Varying the width of your feet will change the emphasis of the exercise. Lunges are another exercise that works your glutes. Here are several different types of lunges: Stationary lungesWalking lungesAlternating lungesSide lunges Hold two dumbbells to the side of your body. Hip extension is a movement that I will always include in my pre-contest training or when I want my butt to look its best.
Why sports drinks are a bad idea Most people believe that sports drinks are the best alternative to replenish lost fluids and electrolytes when exercising, but that’s simply not true. Many sports drinks contain as much as two-thirds the sugar of sodas. They also typically contain high-fructose corn syrup (HFCS), artificial flavors and food coloring, none of which contribute to optimal health. Sugar After Exercise Furthermore, consuming sugar after exercise will negatively affect both your insulin sensitivity and your human growth hormone (HGH) production. Too Much Sodium Most also contain high amounts of sodium (processed salt), which is meant to replenish the electrolytes you lose while sweating. Coconut Water as an Alternative Another excellent option when you’re sweating profusely is pure coconut water. And, if your sports drink is low-calorie and sugar-free, be warned that it likely contains an artificial sweetener, which is even worse for you than fructose.
Push-Pull Training: The Next Generation The classic push-pull split allows you to take advantage of higher frequency and volume. The problem is you'll start to experience local fatigue. When your shoulders and triceps are tired from other push movements, it's difficult to put up big weights in subsequent lifts. The next generation push-pull split pairs lower body pushing and upper body pulling, and lower body pulling and upper body pushing. This keeps local fatigue of smaller muscle groups from limiting your intensity on the big lifts. The Classic Push-Pull Split The push-pull training split allows a lifter to take advantage of higher frequency and volume: the push-pull split. Day 1: Push Day 2: Pull Note: If you're not familiar with "vertical" and "horizontal" in this context, they refer to the position of the body. This approach allows you to train 4-6 times per week, hitting each muscle group at least twice per week. The Problem? Specific fatigue means that a lifter will experience fatigue in specific muscle groups.
The Ultimate List Of 40 High-Protein Foods! Pump up your protein intake, aisle by aisle, at the supermarket with Bodybuilding.com's top 40 ultimate protein picks! Let us count the reasons we're obsessed with protein. For one, you need enough of this benevolent macronutrient to build and repair muscle. Physique-minded individuals should seek out at least 1 g of protein for each pound of body weight to maintain and build muscle. That's why we thought it was about time to roll our editorial cart through the major supermarket sections to help you find the biggest protein wallop for your buck. Check out our top 40 items to put on your protein-friendly grocery list! High-Protein Dairy 1. Protein Power: 23 g per 8 oz. serving Made by straining away the liquid, deliciously thick Greek-style yogurts contain about twice as much protein as regular versions. Need to Know: Plain Greek yogurt can contain up to three times less sugar than flavored types. 2. Protein Power: 14 g per 1/2 cup serving 3. Protein Power: 8 g per 1 oz. serving 4. 5. 6. 7.