I'm been struggling for a while now to reduce the number of carbohydrates I eat. I'm not overweight, not by any means, but more and more research is showing a link between simple carbohydrates and high cholesterol.
There's also an established link between eating carb and the body's insulin response. In short, eating simple carbs stimulates the body to release insulin, and it's insulin that tells the body to store begin storing calories in fat.
I'm not going for Adkins style deprivation here - that diet calls for no more than 20 carbs a day, but I am aiming for less than 50 a day. Hard though when you walk in the door craving a bag of chips or a granola bar!
I found a list of some low carb tips; surprising how much stuff is on there that I like. I figure it's a good place to start as I try to get back into eating a more healthy diet.
Friday, January 15, 2010
The Power of the Bench Press
When you're ready to begin a weight training program, there are several exercises that should be on your short list. One of these exercises is the bench press, considered by many to be the king of chest exercises.
The bench press is a compound lift, meaning that it involves more than one joint and more than one muscles group. A properly executed bench press not only works the chest, it also works the arms and shoulders.
Notice I used the phrase 'properly executed bench press'. Every time I’m in the gym I see people doing exercises, including the bench press wrong. They go down too quickly and bounce the weight off their chest, or only go down halfway, or do so much weight their training partner is getting more of a workout then they are.
If you're getting ready to start resistance training, you owe it to yourself to learn how to do bench press. Using proper form, doing the right number of reps for the type of results you want to see, and knowing how to select the appropriate level of resistance will go a long way toward helping you reach your goals.
There's not much worse than working hard at something, or thinking you're working hard at something, and then learn you've been doing it wrong and wasting the majority of your effort.
If you're looking for a good bench/squat rack combo, check out the CAP Fitness Bench/Squat rack; you can get it for a really good price and use it to flesh out your home gym. If you're going to do barbell squats, you need to have a squat rack!
The bench press is a compound lift, meaning that it involves more than one joint and more than one muscles group. A properly executed bench press not only works the chest, it also works the arms and shoulders.
Notice I used the phrase 'properly executed bench press'. Every time I’m in the gym I see people doing exercises, including the bench press wrong. They go down too quickly and bounce the weight off their chest, or only go down halfway, or do so much weight their training partner is getting more of a workout then they are.
If you're getting ready to start resistance training, you owe it to yourself to learn how to do bench press. Using proper form, doing the right number of reps for the type of results you want to see, and knowing how to select the appropriate level of resistance will go a long way toward helping you reach your goals.
There's not much worse than working hard at something, or thinking you're working hard at something, and then learn you've been doing it wrong and wasting the majority of your effort.
If you're looking for a good bench/squat rack combo, check out the CAP Fitness Bench/Squat rack; you can get it for a really good price and use it to flesh out your home gym. If you're going to do barbell squats, you need to have a squat rack!
Wednesday, January 13, 2010
Olympic Weights or Standard Weights?
When it comes to weight plates, there are two configurations available:
Olympic weights, which, as the name indicates, are used in the Olympics, have a 2-inch diameter hole. Olympic weights are also the most common weights found in professional fitness centers. Olympic weights require the use of an Olympic bar, which is typically 7 feet long and built with special rotating ends to fit the 20inch diameter hole. The most common set sold is the CAP Fitness 300 pound Olympic weight set.
Standard weights, in contrast, have 1-inch diameter holes. This is the size most often seen used for home fitness weight sets, such as those purchased from Sears. Standard weights are not typically used in professional fitness centers.
One of the most well know manufacturers of Olympic weights is CAP Fitness Equipment, located in Houston, Texas. You can see CAP Barbells in fitness centers all over the country.
- Standard
- Olympic
Olympic weights, which, as the name indicates, are used in the Olympics, have a 2-inch diameter hole. Olympic weights are also the most common weights found in professional fitness centers. Olympic weights require the use of an Olympic bar, which is typically 7 feet long and built with special rotating ends to fit the 20inch diameter hole. The most common set sold is the CAP Fitness 300 pound Olympic weight set.
Standard weights, in contrast, have 1-inch diameter holes. This is the size most often seen used for home fitness weight sets, such as those purchased from Sears. Standard weights are not typically used in professional fitness centers.
One of the most well know manufacturers of Olympic weights is CAP Fitness Equipment, located in Houston, Texas. You can see CAP Barbells in fitness centers all over the country.
Medicine Ball Fitness Equipment
Weighted medicine balls have become a popular fitness item seen in gyms all over. These colorful balls are usually made of rubber and come in weights from just a few pounds to as heavy as 30 pounds. Depending on the exercise you're doing, these balls can be used for a variety of fitness activities.
One of the most popular exercises for working the core is to stand sideways to a wall and, using a twisting motion, throw the medicine ball against the wall so it bounces back for you to catch.
Another I've seen people do in the gym is to simply hold the ball against the chest while performing sit-ups or crunches. This is a great way to add intensity to any ab workout. If you want to go hardcore, you can take a lighter weight medicine ball, grip it between your legs around knee level, and perform leg raises. Talk about a burn!
Many fitness companies make weighted medicine balls. CAP Fitness Equipment medicine balls have a great reputation. They make a full line of rubber medicine balls, and even the racks to put them on. You can even by CAP medicine balls right from Amazon.
One of the most popular exercises for working the core is to stand sideways to a wall and, using a twisting motion, throw the medicine ball against the wall so it bounces back for you to catch.
Another I've seen people do in the gym is to simply hold the ball against the chest while performing sit-ups or crunches. This is a great way to add intensity to any ab workout. If you want to go hardcore, you can take a lighter weight medicine ball, grip it between your legs around knee level, and perform leg raises. Talk about a burn!
Many fitness companies make weighted medicine balls. CAP Fitness Equipment medicine balls have a great reputation. They make a full line of rubber medicine balls, and even the racks to put them on. You can even by CAP medicine balls right from Amazon.
Recumbent Exercise Bikes
Anyone whose ever been to a gym has not doubt seen the rows of hamster rapidly pedaling away on stationary bikes. It's good exercise and a great way to get your cardio and burn fat. Some people, however, are unable to use the standard upright exercise bike. The most common reason people find upright exercise bikes uncomfortable is because of back strain. Some older men might also not be comfortable on a traditional saddle seat.
For those of you who aren't able to use a standard upright exercise bike there's an alternative: the recumbent bicycle. Recumbent bikes are bikes with a more tradition seat and the pedal out on front of you instead of underneath.
Recumbent bikes offer several advantages over traditional upright bikes. The seated position takes the strain off the back, the wider, more traditional seat is more comfortable that a saddle seat, especially for men, and pedaling without your feet out in front, with your knees coming up to hip level, is also better for your back.
If you're tried traditional upright exercise bikes before and found them unpleasant to use, you owe it to yourself to consider trying a recumbent exercise bike. Prices on recumbent exercise bikes run the gamut of home models for as little as $200 - $300, to professional fitness center models for up to $2,000. CAP Fitness Equipment, a manufacturer of over 500 fitness items, makes great exercise bikes.
Adding in a biking session to your cardio exercise routine is a great way to add variety and mix things up. Regular cardio exercise strengthens your heart and lungs and can contribute to weight loss as well.
Doctors and health professionals recommend a minimum of 20 minutes of exercise at least three times a week. If you have time, 45 minutes to an hour would optimal for results.
So the next time you're in the gym watching the hamsters pedal away, why not join them?
For those of you who aren't able to use a standard upright exercise bike there's an alternative: the recumbent bicycle. Recumbent bikes are bikes with a more tradition seat and the pedal out on front of you instead of underneath.
Recumbent bikes offer several advantages over traditional upright bikes. The seated position takes the strain off the back, the wider, more traditional seat is more comfortable that a saddle seat, especially for men, and pedaling without your feet out in front, with your knees coming up to hip level, is also better for your back.
If you're tried traditional upright exercise bikes before and found them unpleasant to use, you owe it to yourself to consider trying a recumbent exercise bike. Prices on recumbent exercise bikes run the gamut of home models for as little as $200 - $300, to professional fitness center models for up to $2,000. CAP Fitness Equipment, a manufacturer of over 500 fitness items, makes great exercise bikes.
Adding in a biking session to your cardio exercise routine is a great way to add variety and mix things up. Regular cardio exercise strengthens your heart and lungs and can contribute to weight loss as well.
Doctors and health professionals recommend a minimum of 20 minutes of exercise at least three times a week. If you have time, 45 minutes to an hour would optimal for results.
So the next time you're in the gym watching the hamsters pedal away, why not join them?
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