Exercises for fresh moms
Published August 6, 2011 | 
So you have your precious bundle arrived home? Congratulations! Now you have a chance to bring a lot of exercises into your life. You will find yourself lifting things, picking them up, carrying something all the time.
You might also feel that you have to lose some weight after pregnancy. DO not be in a rush to join an expensive sports club. You can do exercises at home together with your baby.
One of some vivid examples on how to train with the little one is dancing. You can dance with your child to any kind of music and with different tempo, that is how you will keep fit and encourage your child to love different kinds of music.
You will definitely lift your baby up and down, up and down, that is how you will give a nice workout to your arms and increase the IQ of your child. Do not forget to say what you are doing to your child naming the moments – “we go up, down, left, right” etc.
Take your baby out every day using a stroller. That is how you will add some fresh air into your life, fresh air is essential for your baby. Long walks will make you slimmer and happier. Show the objects of your neighborhood to your baby. Do not economize choosing a stroller; it should give you a lot of pleasure walking with it.
Once your baby has grown up a little he/she will try to mimic your movements. Bring in some fun movements into the exercises that you do and you will laugh out loud watching your child copying you.
So, as you have noticed, exercising with you child is possible and much fun as well. You help your child to get to know the world around with much pleasure.
Types of diets
Published August 2, 2011 | Types of diets.
Today there exist diets to all tastes and wallet – low-carb, high-fat etc. etc. Thousands and thousands of American people have tried Atkins or Zone diets which imply that you take 60% fat, 30% protein and 10% carbohydrate. The percentage of carbohydrate in such diets is the lowest so you can eat only 10% of vegetables a day. This is because low-carb diets lead to the reduction of insulin. The fat and protein you take or have already stored in your body will be used for energy that you need to survive. So these diets imply that you can eat meat, cheese, butter unlimited but be careful about carbohydrates.
But if you look at such diets closer you will see the other side of the coin. Yes, you will definitely lose great amounts of weight but it is not a permanent loss. You do not burn the fat that you do not need, you lose the muscle tissue and water that you need. Besides, these diets eliminate some of the essential products and make your diet high in fats that is why your level of cholesterol increases and so does the risk of heart diseases. These diets also suggest that you take in a lot of protein which might cause problems to your kidneys.
Then come moderate fat diets like weight watchers, Jenny Craig and the USDA Food Guide pyramid. Such diets imply that you take in 60% carbohydrates, 25% fat and 15% protein. These diets also make the dieters eat such products as fruit, whole grains, vegetables and products rich in fatty acids like salmon and olive oil. The dieters should keep the amount of nutrients that they take in from all the categories. Let’s take weight watchers as an example. This diet is based on a specific amount of points that you get for what you eat. These points are counted according to the number of calories, fiber and fat. So, the dieter might chose to eat more carbohydrates and this could lead to serious problems like the deficiency of zinc, iron and calcium. Though such diets if followed correctly are the best among the existing ones.
The last group of diets includes low and very low fat diets like the Dr. Dean Ornish’s Diet and the Pritkin Plan. These diets imly that you should eat 70% carbohydrates, 16% protein and 13% fat. As you can see they are almost vegetarian diets where you cannot eat a lot of meat. So, as you understand there aill be a deficiency of B12 vitamin, zinc and fatty acids.
Doing the deadlift correctly is the key to more strength and more muscle
Published June 26, 2011 | Some sound advice here. I do disagree with not using flat shoes. People with a bone structure like myself (long arms, long legs, short torso) tend to lose balance while using certain footwear like running shoes. And I don’t know about you but losing balance with 3 or more plates on a barbell is not the best thing for your spine.
For people built like me, I have found it best to go either barefoot if your gym allows it or wear thin shoes like chuck taylor’s.
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To find out how to build deadlifts into your program for max strength, read “5-3-2 Plan for Insane Strength” in the May issue of FLEX, on newsstands now.
At first glance, deadlifting may seem easy to master. You might think that all you need to do is bend down, grab the bar and stand up. Unfortunately, it’s not so simple. In fact, with that type of approach, you have a better chance of straining your back than growing it. To deadlift productively, several major muscles (spinal erectors, lats, traps, quads, glutes) must work in concert, aiding the lift just enough and at just the right time so that your lower body and upper body lift in perfect harmony. That won’t happen by itself: You need to make it happen. The following dos and don’ts will guide you through proper deadlift form and explain how to best use this crucial lift to supersize back thickness.
DO Use a sturdy weightlifting belt.
DON’T Don’t use a powerlifting suit or shirt; special clothing will make you depend more on momentum than on muscle. Although slim-soled shoes, talcum powder on the thighs and ammonia capsules are all staples of powerlifting, they are unnecessary distractions for bodybuilders.
DO Stand near the barbell with your feet approximately 10″ apart.
DON’T Don’t use the sumo technique (feet far apart, toes pointed outward), as this emphasizes legs, hips and glutes and minimizes back action.
DO Grasp the bar with an alternating grip (one hand overhand, the other underhand), with or without training straps, or use an overhand grip with straps. The space between your hands should be slightly wider than that between your legs.
DON’T Don’t vary your form for your warm-ups and working sets. Always practice flawless technique.
DO Bend your knees, lower your buttocks, keep your back flat and focus on something above and in front of you throughout the lift. Steadily pull the weight off the floor, letting the bar brush against your thighs on the way up.
DON’T Don’t round your back. Instead, keep your back flat and your shoulders tensed throughout.
DO Pull the bar with you as you stand. Your back and legs should work simultaneously throughout the lift.
DON’T Don’t lock out your legs too early. If you do, you’ll be forced to straighten your torso with only back strength – a weak position with a higher probability of failing the lift or straining your back. Your legs should not be straight until your torso becomes perpendicular to the floor.
DO Stand straight or lean back slightly at the completion of the lift and let your shoulders roll back into their natural position. Tense your scapulas.
DON’T Don’t lean too far back at the top, as this is more likely to strain muscles than build them.
DO Return the bar to the floor in a controlled fashion, but not so slowly that you struggle to slow its descent.
DON’T Don’t do deadlifts more than once per week. Too many maximum sessions are counterproductive to back recuperation.
DO Anticipate both being stronger and looking stronger, as deadlifts will thicken your entire back from your glutes to your neck.