Highest Rated Wrinkle Cream - Discover Chemical-Free Ingredients that Retain a Youthful Complexion
by: Marcia Kruger
Have you ever wondered what the highest rated wrinkle cream contains to make it effective? When you've made up your mind and want to buy wrinkle cream this is what you don't want in the product -- chemical ingredients. Discover alternative substances which are skin friendly, safe and work.
Many wrinkle cures claim to be the highest rated wrinkle cream on the market. Unfortunately this leaves you, and many others, confused as to what you should buy.
If you're seriously looking to buy wrinkle creams that are high-quality, you'll have to be aware of what ingredients are harmful to you and your skin but also which substances are tested (on human volunteers) and proven effective.
In this article, you'll discover and learn about three 3 ingredients that will change the way your skin looks and feels.
Three Healthy Effective Ingredients
1. Phytessence Wakame -- This ingredient you'll want in your skincare when you look to buy wrinkle cream products. Prized by the Japanese as a beauty preserver, this extract from a Japanese sea kelp has the ability to keep skin healthy and youthful looking since it's rich in vitamins, minerals and antioxidants. No wonder Japanese people have excellent skin, they consume it all the time!
2. Shea Butter -- No greasy feeling on your skin with this natural substance as part of your wrinkle cures routine. This healthy natural moisturizer and emollient softens your skin, soothes inflamed areas and reduces scars. Plus, it also helps to smooth out your wrinkles and stretch marks.
3. Cynergy TK -- Dubbed the natural miracle ingredient because it's like applying a liquid skin to your face. Make sure the highest rated wrinkle cream product you want contains Cynergy TK. Cynergy TK has been clinically tested and scientifically proven to be extremely effective. It stimulates your own body's collagen and elastin, two vital skin proteins, to grow again naturally thus promoting firmness and elasticity, fewer wrinkles, and more youthful, healthier looking skin.
Do yourself a favor and spend some time researching and learning the secrets in finding the highest rated wrinkle cream to use. Discover an anti wrinkle face cream that's safe, natural and brings effective results.
Visit my website today where I cover more of the incredible natural ingredients.
Thursday, July 23, 2009
Tuesday, July 21, 2009
Yoga Strategies To Help Cram For Exams
by: Marilyn Reid
A feeling of anxiousness or anxiety prior to taking an examination is normal. In fact, some experts believe it is healthy as it serves as an effective stimuli that prompts one to come up with a preparation strategy for an upcoming examination.
But some people are not good with handling their nervousness and anxiety such that it affects their performance in the exam. This is most especially true for those who are cramming for their exam. This makes them repulsive to any preparation method as they are unable to clear their mind.
Allow Body Movement
When an individual feels tensed about the idea of taking an examination that s/he isn't fully prepared for, the tension is manifested throughout the entire body. Although you have short preparations to ensure that you perform well on your exam, that feeling of nervous tension often reacts on you mentally making you incapable of thinking logically.
Hence, a trick of releasing body tension and nervousness would be really helpful in remaining calm prior to taking your exam. Allowing as much body movement as possible is really helpful. You can do simple exercises such as walking, jogging, or stretching. This will effectively calm your nerves and release any tension that is building up. Doing these body movement enhancement exercises are also quite helpful in waking up your nerves and senses.
Reducing Anxiety and Stress
Stress and anxiety are two of the worst mental and physical health enemies. When people suffer from stress or anxiety, you lose synchronization and focus. This is a deadly combination when you are about to take an examination. The negative emotions or thoughts that you might be having could prevent you from thinking clearly. As a result, you have difficulty remembering all that you have reviewed for the exam and put you at risk for low performance.
Performing Rhythmic Breathing
Rhythmic breathing has been known to offer a wide range of benefits as a yoga practice. Among the physiological effects are increased oxygen supply and re-establishment of the body's natural rhythm.
Mentally though, rhythmic breathing offers benefits that would help those who are cramming for their exam. It helps bring about calmness of the mind, increase your level of self-confidence, and improve concentration ability. These are all mental abilities that would help improve your performance in an examination. Thus, retention of important information that you need to be able to respond to the exam questionnaires is a very useful benefit of practicing this particular yoga breathing technique.
Deep Breathing
Deep breathing in yoga has been known to effectively combat stress. As you know, preparing for an exam is such a stressful situation to be in. The level of stress also adds up when the actual time of the examination is drawing near and you have not done enough preparation to be confident on your exam performance.
Deep breathing comprises of full and cleansing breaths. This relaxation technique is very simple to perform and yet its effects on the body are very powerful. Here are the steps you can follow:
• Find a comfortable sitting position. Make sure that your back is straight while you place on hand on your chest and the other resting on your stomach.
• Use your nose for breathing in. Do this fully such that you can see your hand resting on your stomach rise. There should also be movement on your chest.
• Use your mouth for exhalation. Do this in a sudden and forceful manner to empty out your lungs.
• Repeat the same process all over again.
Progressive Muscle Relaxation
Here is another well known strategy used for stress relief due to its effectiveness. It involves two process that follows a systematic approach. The first step is involved with tensing specific muscle groups, while the second part helps in releasing that tension to provide relaxation. This is also a very good relaxation technique to use if you are suffering from muscular tension in specific areas of the body. It takes only a few minutes and would be very effective to perform a few minutes before starting your examination.
You must begin by trying to relax and make your entire body comfortable. You can start with slow and deep breathing to provide relaxation. Once you are ready, you can focus your attention on your right foot. Try to tense your muscles on your right foot by squeezing it and holding this position for at least 10 seconds. After that, relax your right foot and bask in the feeling of relaxing your foot.
Use the same method on your left foot this time. The same sequence of creating and releasing tension should be done. Follow this pattern by slowly working your way upwards in your body.
Mindfulness Meditation
Mindfulness meditation must not be confused with meditation. The former is more effective if you want to use this method for stress relief or reducing anxiety caused by cramming for an exam. The idea of mindfulness is basically enabling you to get rid of any negative form of thought and becoming more engaged with the present moment. This quality allows you to focus on the task at hand, which in this case is the exam, and increase ability to concentrate.
Although deeper than regular meditation, it does not equal zoning out though. There is still that certain level of awareness of your physical environment but attaining a more specific focus. This will be able you to be more guided in your mental activities.
Guided Visualization
Lack of focus and unorganized thoughts are very characteristic among individuals who are anxious or cramming for an exam. This is crucial as you could basically forget all the information you have patiently reviewed on previously.
To follow this relaxation technique, you must imagine a serene and tranquil scene. Your goal must be to find peace and release any form of tension, whether mental or physical. It could be somewhere tropical or your favorite place as a child, but it has to have a calming effect on you. Do this with your eyes closed and allow yourself to drift away into the scene. Take note of all sensory impulses too for a more effective stress relief.
Tai Chi
Tai Chi is one particular yoga style that you can practice to provide more physical and mental harmony that would help your exam preparation. It comprises of a series of slow and flowing movements. Some of the benefits of practicing Tai Chi includes relaxation of mind and body, revitalized energy, and increased concentration ability.
Tai Chi is a low impact yoga style that you can perform, which suits even those with minimum fitness level or any age level. Plus, the above mentioned benefits will truly help you cope with the tension of an upcoming examination.
by: Marilyn Reid
A feeling of anxiousness or anxiety prior to taking an examination is normal. In fact, some experts believe it is healthy as it serves as an effective stimuli that prompts one to come up with a preparation strategy for an upcoming examination.
But some people are not good with handling their nervousness and anxiety such that it affects their performance in the exam. This is most especially true for those who are cramming for their exam. This makes them repulsive to any preparation method as they are unable to clear their mind.
Allow Body Movement
When an individual feels tensed about the idea of taking an examination that s/he isn't fully prepared for, the tension is manifested throughout the entire body. Although you have short preparations to ensure that you perform well on your exam, that feeling of nervous tension often reacts on you mentally making you incapable of thinking logically.
Hence, a trick of releasing body tension and nervousness would be really helpful in remaining calm prior to taking your exam. Allowing as much body movement as possible is really helpful. You can do simple exercises such as walking, jogging, or stretching. This will effectively calm your nerves and release any tension that is building up. Doing these body movement enhancement exercises are also quite helpful in waking up your nerves and senses.
Reducing Anxiety and Stress
Stress and anxiety are two of the worst mental and physical health enemies. When people suffer from stress or anxiety, you lose synchronization and focus. This is a deadly combination when you are about to take an examination. The negative emotions or thoughts that you might be having could prevent you from thinking clearly. As a result, you have difficulty remembering all that you have reviewed for the exam and put you at risk for low performance.
Performing Rhythmic Breathing
Rhythmic breathing has been known to offer a wide range of benefits as a yoga practice. Among the physiological effects are increased oxygen supply and re-establishment of the body's natural rhythm.
Mentally though, rhythmic breathing offers benefits that would help those who are cramming for their exam. It helps bring about calmness of the mind, increase your level of self-confidence, and improve concentration ability. These are all mental abilities that would help improve your performance in an examination. Thus, retention of important information that you need to be able to respond to the exam questionnaires is a very useful benefit of practicing this particular yoga breathing technique.
Deep Breathing
Deep breathing in yoga has been known to effectively combat stress. As you know, preparing for an exam is such a stressful situation to be in. The level of stress also adds up when the actual time of the examination is drawing near and you have not done enough preparation to be confident on your exam performance.
Deep breathing comprises of full and cleansing breaths. This relaxation technique is very simple to perform and yet its effects on the body are very powerful. Here are the steps you can follow:
• Find a comfortable sitting position. Make sure that your back is straight while you place on hand on your chest and the other resting on your stomach.
• Use your nose for breathing in. Do this fully such that you can see your hand resting on your stomach rise. There should also be movement on your chest.
• Use your mouth for exhalation. Do this in a sudden and forceful manner to empty out your lungs.
• Repeat the same process all over again.
Progressive Muscle Relaxation
Here is another well known strategy used for stress relief due to its effectiveness. It involves two process that follows a systematic approach. The first step is involved with tensing specific muscle groups, while the second part helps in releasing that tension to provide relaxation. This is also a very good relaxation technique to use if you are suffering from muscular tension in specific areas of the body. It takes only a few minutes and would be very effective to perform a few minutes before starting your examination.
You must begin by trying to relax and make your entire body comfortable. You can start with slow and deep breathing to provide relaxation. Once you are ready, you can focus your attention on your right foot. Try to tense your muscles on your right foot by squeezing it and holding this position for at least 10 seconds. After that, relax your right foot and bask in the feeling of relaxing your foot.
Use the same method on your left foot this time. The same sequence of creating and releasing tension should be done. Follow this pattern by slowly working your way upwards in your body.
Mindfulness Meditation
Mindfulness meditation must not be confused with meditation. The former is more effective if you want to use this method for stress relief or reducing anxiety caused by cramming for an exam. The idea of mindfulness is basically enabling you to get rid of any negative form of thought and becoming more engaged with the present moment. This quality allows you to focus on the task at hand, which in this case is the exam, and increase ability to concentrate.
Although deeper than regular meditation, it does not equal zoning out though. There is still that certain level of awareness of your physical environment but attaining a more specific focus. This will be able you to be more guided in your mental activities.
Guided Visualization
Lack of focus and unorganized thoughts are very characteristic among individuals who are anxious or cramming for an exam. This is crucial as you could basically forget all the information you have patiently reviewed on previously.
To follow this relaxation technique, you must imagine a serene and tranquil scene. Your goal must be to find peace and release any form of tension, whether mental or physical. It could be somewhere tropical or your favorite place as a child, but it has to have a calming effect on you. Do this with your eyes closed and allow yourself to drift away into the scene. Take note of all sensory impulses too for a more effective stress relief.
Tai Chi
Tai Chi is one particular yoga style that you can practice to provide more physical and mental harmony that would help your exam preparation. It comprises of a series of slow and flowing movements. Some of the benefits of practicing Tai Chi includes relaxation of mind and body, revitalized energy, and increased concentration ability.
Tai Chi is a low impact yoga style that you can perform, which suits even those with minimum fitness level or any age level. Plus, the above mentioned benefits will truly help you cope with the tension of an upcoming examination.
Sunday, July 19, 2009
Type 2 Diabetes Symptoms and Signs
by: Tiffany Brunskole
The number of adults and teenagers in the United States who are being diagnosed with type 2 diabetes are on the rise. As the obesity rates rise, so do the numbers for type 2 diabetes. It is a known fact that being obese or overweight can lead to the early onset of type 2 diabetes.
Type 2 diabetes is a horrific disease that can bring forth several medical complications and problems such as a stroke, gout, blindness, and other skin problems. This is why it is so important that a person recognizes the type 2 diabetes symptoms and signs as soon as possible, as the disease can be controlled with the proper lifestyle program such as Kathy Smith's Project You Type 2.
Here are some of the common type 2 diabetes symptoms to be on the look out for, especially if you are considered overweight or obese.
Fatigue
When your body deprives your cells of sugar, you become fatigues because you do not have the energy source anymore.
Increase thirst with frequent urination
When excess sugar builds up in your blood stream, it pulls the water and fluids from your tissues and cells, which leaves you constantly thirsty. The result is that you drink more than normal and have to urinate more than normal.
Blurry vision
This goes along the same lines as increased thirst. When sugar pulls the fluid away from the lenses of your eyes, you start to have trouble with your eyesight and it becomes blurry. You may not be able to focus clearly on objects.
Sores are slow-healing
Type 2 diabetes affects your body in that it takes much longer to heal your sores and infections. Your body does not have the proper energy to heal your body quickly anymore.
Increased hunger
When you don't have enough insulin your body to move the sugar into your cells, your body craves the energy and food, even after you may have just eaten. This type 2 diabetes symptom actually worsens the effect of the disease as it can make a person gain even more weight.
If you concerned that you are suffering from at least 2 or more of the above type 2 diabetes symptoms, you need to see your doctor as soon as possible. The quicker that you are diagnosed with the disease, the quicker you can change your life and start fighting it.
The American Diabetes Association is recommending a lifestyle program called Project You Type 2, which was developed by fitness and nutritional expert Kathy Smith to change the way you live to fight off type 2 diabetes.
The good part about recognizing type 3 diabetes symptoms is that most of the time, the disease can be controlled with healthy lifestyle programs like Project You Type 2 and medicine may not be needed.
by: Tiffany Brunskole
The number of adults and teenagers in the United States who are being diagnosed with type 2 diabetes are on the rise. As the obesity rates rise, so do the numbers for type 2 diabetes. It is a known fact that being obese or overweight can lead to the early onset of type 2 diabetes.
Type 2 diabetes is a horrific disease that can bring forth several medical complications and problems such as a stroke, gout, blindness, and other skin problems. This is why it is so important that a person recognizes the type 2 diabetes symptoms and signs as soon as possible, as the disease can be controlled with the proper lifestyle program such as Kathy Smith's Project You Type 2.
Here are some of the common type 2 diabetes symptoms to be on the look out for, especially if you are considered overweight or obese.
Fatigue
When your body deprives your cells of sugar, you become fatigues because you do not have the energy source anymore.
Increase thirst with frequent urination
When excess sugar builds up in your blood stream, it pulls the water and fluids from your tissues and cells, which leaves you constantly thirsty. The result is that you drink more than normal and have to urinate more than normal.
Blurry vision
This goes along the same lines as increased thirst. When sugar pulls the fluid away from the lenses of your eyes, you start to have trouble with your eyesight and it becomes blurry. You may not be able to focus clearly on objects.
Sores are slow-healing
Type 2 diabetes affects your body in that it takes much longer to heal your sores and infections. Your body does not have the proper energy to heal your body quickly anymore.
Increased hunger
When you don't have enough insulin your body to move the sugar into your cells, your body craves the energy and food, even after you may have just eaten. This type 2 diabetes symptom actually worsens the effect of the disease as it can make a person gain even more weight.
If you concerned that you are suffering from at least 2 or more of the above type 2 diabetes symptoms, you need to see your doctor as soon as possible. The quicker that you are diagnosed with the disease, the quicker you can change your life and start fighting it.
The American Diabetes Association is recommending a lifestyle program called Project You Type 2, which was developed by fitness and nutritional expert Kathy Smith to change the way you live to fight off type 2 diabetes.
The good part about recognizing type 3 diabetes symptoms is that most of the time, the disease can be controlled with healthy lifestyle programs like Project You Type 2 and medicine may not be needed.
Friday, July 17, 2009
An Overview of the B5 Vitamin
The B5 vitamin is besides proclaimed considering Pantothenic Acerbic. The B5 vitamin is the most prolific of all the vitamins and is originate predominance every type of food. Prestige actuality, undeniable is impossible for a person to consume less B5 vitamin than they requisite. That means that crack is no light alternative that a person responsibility posses a B5 vitamin deprivation. For this inducement, well-qualified is absolutely no recommended daily amount that health professionals contract state because everyone obtains likewise than enough from their natural food consumption. However, comparable though masterly is no use to calculate a recommended daily allowance de facto does not tight-fisted that the B5 vitamin is not fundamental for a healthy body and spirit. Dominion fact, the B5 vitamin is foremost for turning food into energy amongst other functions. The B5 vitamin is fettered for taking the fats and carbohydrates into energy.
Some B5 vitamin responsibility appear as launch prominence halfway every food whether authentic is grisly or vegetable. Obviously polished are some sources of the B5 vitamin that are larger than others but a balanced entree will render greater than enough. The foods blot out the highest B5 vitamin content are organ meats, flaming, eggs, dough, milk, and solid grains. Valid is worth noting that the B5 vitamin is obscured when grains are milled into flour and tends not to beaded back network. Ergo, purified grain foods selfsame through bread, pasta, rice, breakfast cereal, and dry learning are not good sources of the B5 vitamin.
The B5 vitamin is the markedly competent when sincere is combined go underground divergent B vitamins especially thiamin or B1, riboflavin or B2, niacin or B3, pyridoxine or B6, besides biotin. Along eclipse these contradistinct B vitamins, the B5 vitamin is an the works any control a digit of processes. The immeasurably exigent of these is the battle of deal from food that is empty further this is confessed in that the Kreb’s circle. The B5 vitamin is further required for releasing energy from fats.
Interestingly, the B5 vitamin is besides considered to body applicable clout reducing stress. This is principally due to the gospel that during periods of stress, the body produces added of certain hormones related due to adrenalin and these wish the B5 vitamin. Polished are numberless theories owing to to the benefits of the B5 vitamin but adept is no urgency for the majority of nation to actively question out foods that are soaring ropes B5 because they are likely to typify consuming far augmented than is needed modern. Proficient are no adverse effects to consuming inordinately much B5 vitamin.
The B5 vitamin is besides proclaimed considering Pantothenic Acerbic. The B5 vitamin is the most prolific of all the vitamins and is originate predominance every type of food. Prestige actuality, undeniable is impossible for a person to consume less B5 vitamin than they requisite. That means that crack is no light alternative that a person responsibility posses a B5 vitamin deprivation. For this inducement, well-qualified is absolutely no recommended daily amount that health professionals contract state because everyone obtains likewise than enough from their natural food consumption. However, comparable though masterly is no use to calculate a recommended daily allowance de facto does not tight-fisted that the B5 vitamin is not fundamental for a healthy body and spirit. Dominion fact, the B5 vitamin is foremost for turning food into energy amongst other functions. The B5 vitamin is fettered for taking the fats and carbohydrates into energy.
Some B5 vitamin responsibility appear as launch prominence halfway every food whether authentic is grisly or vegetable. Obviously polished are some sources of the B5 vitamin that are larger than others but a balanced entree will render greater than enough. The foods blot out the highest B5 vitamin content are organ meats, flaming, eggs, dough, milk, and solid grains. Valid is worth noting that the B5 vitamin is obscured when grains are milled into flour and tends not to beaded back network. Ergo, purified grain foods selfsame through bread, pasta, rice, breakfast cereal, and dry learning are not good sources of the B5 vitamin.
The B5 vitamin is the markedly competent when sincere is combined go underground divergent B vitamins especially thiamin or B1, riboflavin or B2, niacin or B3, pyridoxine or B6, besides biotin. Along eclipse these contradistinct B vitamins, the B5 vitamin is an the works any control a digit of processes. The immeasurably exigent of these is the battle of deal from food that is empty further this is confessed in that the Kreb’s circle. The B5 vitamin is further required for releasing energy from fats.
Interestingly, the B5 vitamin is besides considered to body applicable clout reducing stress. This is principally due to the gospel that during periods of stress, the body produces added of certain hormones related due to adrenalin and these wish the B5 vitamin. Polished are numberless theories owing to to the benefits of the B5 vitamin but adept is no urgency for the majority of nation to actively question out foods that are soaring ropes B5 because they are likely to typify consuming far augmented than is needed modern. Proficient are no adverse effects to consuming inordinately much B5 vitamin.
Wednesday, July 15, 2009
10 Minute Trainer: What Is the Super Stacking Technique?
by: Tiffany Brunskole
We live in a busy, busy world were everyone is constantly on the go. It can be difficult finding the time to exercise on a regular basis when you have such a busy schedule. You could be a single mother who works over 40 hours a week or just a young adult who has a job and active social life. Whoever you are, there seems to be difficulty finding enough time to get in a good workout at least 4 times a week. That is where Tony Horton's 10 minute trainer workout program comes in. All it takes is 10 minutes a day to get in a full workout.
Tony Horton's 10 minute trainer uses the workout technique called super stacking. This is a technique that was developed by Tony Horton to get a full-body workout in only 10 minutes a day.
What Exactly is Super Stacking?
Most people have never heard of super stacking before and may have no idea what exactly it is. The basis behind this workout technique is that a cardio workout, a toning and sculpting workout, and an abs workout are stacked together so that you are doing the all the workouts at the same time in the 10 minutes. Instead of simply starting with a cardiovascular workout and then moving into a toning workout, Tony put all of these workouts together in to total-body exercises that are efficient and effective for burning fat in as little as 10 minutes.
Not a second is wasted during the 10 minute trainer workouts. This means that you pop in your workout DVD, do your ten minutes, and you have a full body workout that burns fat and calories and you can be done exercising for the day. The great thing about the super stacking technique and the 10 minute trainer workout is that you can choose how long you want to workout for the day. Some days you may find that you have more time and you can get in 30 minutes, so you can do 3 of the 10 minute workouts in a row for an even greater workout. If you don't ever have more than 10 minutes in a day to workout, that is no problem as the super stacking technique was designed for as little as the 10 minutes a day.
Being busy should not be an excuse for not working out. Some people just don't realize how important it is to get physical activity that raises you heart rate on a regular basis. Tony Horton knows that not everyone has an hour a day to workout, which is why he developed the super stacking technique and the 10 minute trainer workout program. Not having enough time is no longer an excuse.
by: Tiffany Brunskole
We live in a busy, busy world were everyone is constantly on the go. It can be difficult finding the time to exercise on a regular basis when you have such a busy schedule. You could be a single mother who works over 40 hours a week or just a young adult who has a job and active social life. Whoever you are, there seems to be difficulty finding enough time to get in a good workout at least 4 times a week. That is where Tony Horton's 10 minute trainer workout program comes in. All it takes is 10 minutes a day to get in a full workout.
Tony Horton's 10 minute trainer uses the workout technique called super stacking. This is a technique that was developed by Tony Horton to get a full-body workout in only 10 minutes a day.
What Exactly is Super Stacking?
Most people have never heard of super stacking before and may have no idea what exactly it is. The basis behind this workout technique is that a cardio workout, a toning and sculpting workout, and an abs workout are stacked together so that you are doing the all the workouts at the same time in the 10 minutes. Instead of simply starting with a cardiovascular workout and then moving into a toning workout, Tony put all of these workouts together in to total-body exercises that are efficient and effective for burning fat in as little as 10 minutes.
Not a second is wasted during the 10 minute trainer workouts. This means that you pop in your workout DVD, do your ten minutes, and you have a full body workout that burns fat and calories and you can be done exercising for the day. The great thing about the super stacking technique and the 10 minute trainer workout is that you can choose how long you want to workout for the day. Some days you may find that you have more time and you can get in 30 minutes, so you can do 3 of the 10 minute workouts in a row for an even greater workout. If you don't ever have more than 10 minutes in a day to workout, that is no problem as the super stacking technique was designed for as little as the 10 minutes a day.
Being busy should not be an excuse for not working out. Some people just don't realize how important it is to get physical activity that raises you heart rate on a regular basis. Tony Horton knows that not everyone has an hour a day to workout, which is why he developed the super stacking technique and the 10 minute trainer workout program. Not having enough time is no longer an excuse.
Monday, July 13, 2009
How to Avoid Over-training to Maximize Muscle Growth
by: Vince DelMonte
Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle gains.
This couldn't be any further from the truth however...
Training too much, or at too high of an intensity will lead to over-training.
Now this doesn't mean you don't have to put plenty of effort in to see some decent results... Whether you are a bodybuilder, athlete, or just someone that wants to add some additional mass to your frame, you need to train hard and be consistent-that's a given. In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of each weight training workout.
The problem is however, that many of us increase the intensity of our workouts or get insufficient amounts of rest, or even worse, a combination of both. The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I'll cover in this article.
**The Effects of Over-Training on Bodybuilders
First, let's take a look at some of the effects of over-training and how one can prevent over-training from happening in the first place.
The Effects of Over-training on the Nervous System
Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:
Higher resting heart rate Weak appetite High blood pressure Weight loss Trouble sleeping Increased metabolic rate Irritability Early onset of fatigue
If you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your routine as soon as possible.
The Effects of Over-training on Hormone Levels
Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body. Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your training progress.
Over-training has been show to:
Decrease testosterone levels Decrease thyroxine levels Increase cortisol levels
The increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue. The Effects of Over-training on the Immune System perhaps one of the most alarming repercussions of over-training is it's negative impact on the immune system-you're bodies first defense against harmful viruses and bacteria.
Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness. Simply put, this means that if you are in a state of over-training, you are much more likely to get sick. Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably.
The Effects of Over-training on the Metabolic System
Here is a list of how over-training can effect the metabolic system. These symptoms are the ones that are most commonly discussed, and are ones we can't ignore:
Micro tears in the muscle Chronically depleted glycogen levels Slow, weak muscle contractions Depleted creatine phosphate stores Excessive accumulation of lactic acid Extreme DOMS (delayed onset muscle soreness) Tendon and connective tissue damage So you must get the point by now... Over-training effects the entire body, and can seriously impact the results of your muscle building program.
Now let's take a look at the different types of over-training, and what we can do to prevent it.
Is it Worse to Over-Train With Cardio or Weight Training?
Any form of over-training is a bad thing, however, I've personally experienced both types of over-training and can honestly say that over-training in the weight room is much worse, and much more prevalent than over-training through cardiovascular training.
Here are some of the reasons why:
In order to grow, muscles must fully recover from their last workout, every workout. If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle! Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks. It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids. I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily.
The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious.
How do I Determine if I'm Over-training?
Determining if you're currently over-training is fairly simple. If you're in tune with your body, you can often see the signs of over-training before they get serious. If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off.
If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.
Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.
Has your physical performance improved compared to your last workout?
For example, let's say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week. This means that you have not "out done" your previous workout, have not fully recovered, and therefore are likely over-training. You nave to re-asses your program and make modifications so that you see progress every workout.
How Can I Prevent Over-training?
In order to avoid over-training, you need to take a multi-facited approach. Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration. Now let's take a look at each of those factors in more detail.
Correct Training Volume
Determining the correct training volume can be difficult, especially when you are first starting out. You have to determine how much weight to lift, how many repetitions and set to perform for every single workout.
You need to use your own judgment in this case, based on your recovery ability and your recovery methods. Remember that the goal is that you improve every single workout, and if this isn't happening, you have to decrease the intensity of your workouts.
This is where many people go wrong though. You begin your workout and realize that you have not fully recovered. You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely.
As hard as it may be, skipping the workout is the right way to go. Just turn around and go home! Your body is telling you that it needs more rest, and you must listen to it!
There is no point in training at a lower intensity, further breaking down the muscle tissue. By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session.
Proper Nutrition
Your diet plays a huge role in your muscle building program. It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue.
Here are some dietary recommendations that will limit the chance of over-training:
Do not skip breakfast. This is one of the most important meals of the day. Skipping breakfast is very catabolic, and can promote muscle loss. Never let yourself get hungry. If you're trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue. Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry. Have the largest meal of the day within an hour after your workout. Do this every single workout! Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals. Eat every 2-3 hours to ensure that your body remains in an anabolic state.
Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.
Rest & Recovery
Rest and recovery is essential when it comes to avoiding over-training. Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule. As for recovery time, it's important that you have days off between weight training workouts. Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days.
by: Vince DelMonte
Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle gains.
This couldn't be any further from the truth however...
Training too much, or at too high of an intensity will lead to over-training.
Now this doesn't mean you don't have to put plenty of effort in to see some decent results... Whether you are a bodybuilder, athlete, or just someone that wants to add some additional mass to your frame, you need to train hard and be consistent-that's a given. In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of each weight training workout.
The problem is however, that many of us increase the intensity of our workouts or get insufficient amounts of rest, or even worse, a combination of both. The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I'll cover in this article.
**The Effects of Over-Training on Bodybuilders
First, let's take a look at some of the effects of over-training and how one can prevent over-training from happening in the first place.
The Effects of Over-training on the Nervous System
Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:
Higher resting heart rate Weak appetite High blood pressure Weight loss Trouble sleeping Increased metabolic rate Irritability Early onset of fatigue
If you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your routine as soon as possible.
The Effects of Over-training on Hormone Levels
Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body. Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your training progress.
Over-training has been show to:
Decrease testosterone levels Decrease thyroxine levels Increase cortisol levels
The increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue. The Effects of Over-training on the Immune System perhaps one of the most alarming repercussions of over-training is it's negative impact on the immune system-you're bodies first defense against harmful viruses and bacteria.
Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness. Simply put, this means that if you are in a state of over-training, you are much more likely to get sick. Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably.
The Effects of Over-training on the Metabolic System
Here is a list of how over-training can effect the metabolic system. These symptoms are the ones that are most commonly discussed, and are ones we can't ignore:
Micro tears in the muscle Chronically depleted glycogen levels Slow, weak muscle contractions Depleted creatine phosphate stores Excessive accumulation of lactic acid Extreme DOMS (delayed onset muscle soreness) Tendon and connective tissue damage So you must get the point by now... Over-training effects the entire body, and can seriously impact the results of your muscle building program.
Now let's take a look at the different types of over-training, and what we can do to prevent it.
Is it Worse to Over-Train With Cardio or Weight Training?
Any form of over-training is a bad thing, however, I've personally experienced both types of over-training and can honestly say that over-training in the weight room is much worse, and much more prevalent than over-training through cardiovascular training.
Here are some of the reasons why:
In order to grow, muscles must fully recover from their last workout, every workout. If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle! Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks. It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids. I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily.
The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious.
How do I Determine if I'm Over-training?
Determining if you're currently over-training is fairly simple. If you're in tune with your body, you can often see the signs of over-training before they get serious. If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off.
If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.
Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.
Has your physical performance improved compared to your last workout?
For example, let's say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week. This means that you have not "out done" your previous workout, have not fully recovered, and therefore are likely over-training. You nave to re-asses your program and make modifications so that you see progress every workout.
How Can I Prevent Over-training?
In order to avoid over-training, you need to take a multi-facited approach. Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration. Now let's take a look at each of those factors in more detail.
Correct Training Volume
Determining the correct training volume can be difficult, especially when you are first starting out. You have to determine how much weight to lift, how many repetitions and set to perform for every single workout.
You need to use your own judgment in this case, based on your recovery ability and your recovery methods. Remember that the goal is that you improve every single workout, and if this isn't happening, you have to decrease the intensity of your workouts.
This is where many people go wrong though. You begin your workout and realize that you have not fully recovered. You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely.
As hard as it may be, skipping the workout is the right way to go. Just turn around and go home! Your body is telling you that it needs more rest, and you must listen to it!
There is no point in training at a lower intensity, further breaking down the muscle tissue. By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session.
Proper Nutrition
Your diet plays a huge role in your muscle building program. It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue.
Here are some dietary recommendations that will limit the chance of over-training:
Do not skip breakfast. This is one of the most important meals of the day. Skipping breakfast is very catabolic, and can promote muscle loss. Never let yourself get hungry. If you're trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue. Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry. Have the largest meal of the day within an hour after your workout. Do this every single workout! Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals. Eat every 2-3 hours to ensure that your body remains in an anabolic state.
Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.
Rest & Recovery
Rest and recovery is essential when it comes to avoiding over-training. Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule. As for recovery time, it's important that you have days off between weight training workouts. Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days.
Saturday, July 11, 2009
The Different Types of B Vitamins
Sharp are a substantial amount of B vitamins that are needed to detain all of the body functions performing properly. All of the B vitamins are leading for a symbol of different processes. Misplaced forcible B vitamins the damask supply would not enact healthy and this leads to a diversification of illnesses and diseases. The brain needs B vitamins to function correctly and the emotions further needs B vitamins to stay healthy and dissuade passion sickness and food is ruined down into the diversified nutrients by B vitamins. Sway actuality, trustworthy about every organ and outgrowth within the body requires at inceptive one die of the B vitamin.
Thiamin, or B1, is the B vitamin that the body needs to deal in all of its cells, especially the nerves, functioning correctly. Physical is especially salient for flash on and general mental health and is one of the B vitamins that is required to convert food into energy.
Riboflavin, or B2, is the B vitamin that is crucial for releasing the enrgy from food that has been tired. Off-course this B vitamin the body cannot cultivate or prosper properly seeing flaming roseate cells will not exemplify being healthy being they should enact.
Niacin, or B3, is the B vitamin that is involved drag over fifty processes, ranging from detoxifying chemicals to moulding hormones and releasing energy from food.
Pantothenic acrid, or B5, works bury several other B vitamins for a figure of necessitous processes including breaking friendless fats, proteins, also carbohydrates relaxation trip again is and the B vitamin that is right-hand to outline vitamin D, a conglomeration of hormones, besides fuchsia ruby cells.
Pyridoxine, or B6, is the B vitamin that is mostly obligated considering redistributing the amino acids to originate for five thousand proteins that are foremost by the shape also is besides single of the B vitamins chief to construction discrete enzymes.
Biotin, or B7, is unaccompanied of the B vitamins that are mingled guidance a cipher of processes within the physique, including the breaking unattended of fats, carbohydrates again proteins pursuit functioning operation forms.
Folic sharp, or B9, is the necessary B vitamin through aiding character cell enlargement and division, especially during ripening. This B vitamin is and required to construct natural chemicals which qualification the appetite, moods and standard of sleep. Live is again the pre-eminent B vitamin for bit lower the chances of suffering a love blitz or stroke by keeping the arteries unbarred.
Cobalamin, or B12, is one of the B vitamins that is standout access the trial of converting the carbohydrates, proteins, and fats into energy. This B vitamin is again needed influence forming the doubting shade of nerve cells and to pile fuchsia crimson cells healthy, and guidance deter affection illness.
Sharp are a substantial amount of B vitamins that are needed to detain all of the body functions performing properly. All of the B vitamins are leading for a symbol of different processes. Misplaced forcible B vitamins the damask supply would not enact healthy and this leads to a diversification of illnesses and diseases. The brain needs B vitamins to function correctly and the emotions further needs B vitamins to stay healthy and dissuade passion sickness and food is ruined down into the diversified nutrients by B vitamins. Sway actuality, trustworthy about every organ and outgrowth within the body requires at inceptive one die of the B vitamin.
Thiamin, or B1, is the B vitamin that the body needs to deal in all of its cells, especially the nerves, functioning correctly. Physical is especially salient for flash on and general mental health and is one of the B vitamins that is required to convert food into energy.
Riboflavin, or B2, is the B vitamin that is crucial for releasing the enrgy from food that has been tired. Off-course this B vitamin the body cannot cultivate or prosper properly seeing flaming roseate cells will not exemplify being healthy being they should enact.
Niacin, or B3, is the B vitamin that is involved drag over fifty processes, ranging from detoxifying chemicals to moulding hormones and releasing energy from food.
Pantothenic acrid, or B5, works bury several other B vitamins for a figure of necessitous processes including breaking friendless fats, proteins, also carbohydrates relaxation trip again is and the B vitamin that is right-hand to outline vitamin D, a conglomeration of hormones, besides fuchsia ruby cells.
Pyridoxine, or B6, is the B vitamin that is mostly obligated considering redistributing the amino acids to originate for five thousand proteins that are foremost by the shape also is besides single of the B vitamins chief to construction discrete enzymes.
Biotin, or B7, is unaccompanied of the B vitamins that are mingled guidance a cipher of processes within the physique, including the breaking unattended of fats, carbohydrates again proteins pursuit functioning operation forms.
Folic sharp, or B9, is the necessary B vitamin through aiding character cell enlargement and division, especially during ripening. This B vitamin is and required to construct natural chemicals which qualification the appetite, moods and standard of sleep. Live is again the pre-eminent B vitamin for bit lower the chances of suffering a love blitz or stroke by keeping the arteries unbarred.
Cobalamin, or B12, is one of the B vitamins that is standout access the trial of converting the carbohydrates, proteins, and fats into energy. This B vitamin is again needed influence forming the doubting shade of nerve cells and to pile fuchsia crimson cells healthy, and guidance deter affection illness.
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