What most people will do when they first start out is either compile a body building program that is too lenient, meaning it never really works out for them in the long run because it’s a bit too easy, or they have one that is way too difficult. If it’s too difficult, it can not only cause you to lose all interest in body building, but it can also cause damage to your muscles, tendons, and bones.

The first tip you should at least think about is getting yourself a professional trainer. A lot of people start out thinking they can just lift some weights and gain muscles. Unfortunately, this isn’t everything you need to do and having a trainer there to help you can make all the difference.

They have the training and experience to walk you through exercises and diet to make sure that you get the full effect of your training sessions. They can also help you reduce the possibilities of causing yourself harm by doing strenuous lifting the wrong way.

Next tip you should really consider is signing up with a gym. While you may not have the money to pay for a professional trainer to come to your home, you can always garner the assistance of a trainer from a gym when you need to. Working out at home by yourself might be good if you’re just looking to stay in shape or lose a couple extra pounds. But if you want to get deeply serious about body building you should go somewhere that has all the different machines and free weights to help you out.

Finally, you should be confident in what you’re doing in order to make it work for you. Confidence is something that you have to have in order to get the results you are looking for. Though it may not happen as fast as you want it to, if you have the confidence that you can keep with it, you’ll start to notice the effects of your body building program sooner than you think.

You should also expect a recovery time if you happen to injure yourself. There’s no need to push your body after an injury, and don’t worry about becoming lazy if you have to take a break to recover.

Grow taller – Tips and articles on how to gain height.

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Holiness is wholeness. Holiness is a state of union with God, yourself and others.The others include fellow human beings, plants and animals, importantly, the whole creation. You must discover that you are not a body or just a spirit but a complete, whole person, then you will discover the meaning of holiness. Your body is you, yet you are not your body. Your body is the primal symbol of the reality that you are;yet you are more than your body. Your body makes you manifest. Your body can say much about you, your reality and personality.

We have been carried away by the philosophy of the modern world which tells us that the goal of life is to be rich,to be comfortable, to be famous, to be powerful, and to have pleasure. The society says: be rich have pleasure, obtain power, be famous, for all these are goals of life.

Imagine how can that be? The goal of life, life’s best aim cannot be what is attained only by a privileged few. It must be what is attained by all, small or big, young or old.

This false concept of life, of all reality, is the root of all disease. Having imbibed the mechanistic world view which sees natural things as mere objects to be exploited and the human body as mere object of pleasure, we eat what we like, drink anything that comes our way and live as we want. The end result is disease such as high blood pressure and even stroke.

To be holy is to be whole. And to be whole is to be a person, full complete person, fully alive.The road to wholeness, is openness and trust. The openness to listen and be ready to change. The trust that will make you to take risk of loving your neighbour as yourself. The trust that will give you the courage to face truth about yourself and about others.

When the body is mis-used one or more of the following signs are experienced such as:

- Coiled hair especially in youth.
- Blurred or unclear vision
- Manifestation of grey hair especially in youth.
- Softness or flabby muscles of the body etc.

Body mis-use often leads to many bodily health problems such as high blood pressure, stroke, heart attack, arteriosclerosis etc. Heart is the most delicate organ of the body, which must always strive to make it work effectively. Therefore you must:

- Exercise well and regularly.
- Eat much vegetables especially people above 50years of age.
- Avoiding too much meat.
- Avoid salty food.
- Avoid fatty food to prevent accumulation of cholesterol in the body.
- Obese (very fat) people should avoid living a Sedentary(inactive) life. They should exercise always. They should always remember the slogan "the longer the belt the shorter the life".

For more information on high blood pressure remedy visit http://www.highbpremedy.blogspot.com.

ADEDIRE ADEWALE EMMANUEL Http://www.highbpremedy.blogspot.com

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In today’s world every one wants to stay fit and fine. Being over weight can often be a problem for a large number of people. It can be the reason of several types of illness in one’s body. That is the reason many of the people wants to loose a few kilos of their weight. There are several methods that can help one to lose their excess fat. One such method of losing weight is performing regular exercises. It can prove out to be very useful for a person who wishes to attain a toned figure.

Many different types of exercises are there to be followed by a person so as to loose some extra fat and lead a healthy life. These exercises are normally very easy one to be performed. They are like the ordinary activities that one can perform on their own. It helps in burning the excess fat in one’s body thus making him look even more fit than ever. There are a huge range of exercises that one can choose from. It helps a person to maintain fitness of body as well as mind.

The first type of exercise that can help one attain a leaner look is strength exercises. These strength trainings do not give one huge muscles. Rather what it does is, it helps one to increase the basic metabolic rates of one’s body. It also tones one’s muscles to some extent and increases bone mass which helps one to have a leaner look.

Strength trainings should be accompanied by another kind of exercise known as aerobics. It can help one to strengthen his lungs and heart. A strengthened lungs and heart can provide one with more efficient utilization of oxygen. Thus increasing the fat reduction as well as maintaining bone mass.

Aerobics is one of the types of exercises which helps in increasing the breathing and heart rate. It also helps in muscle toning which is one of the key elements for achieving a slim figure. Some of the very good forms of aerobics are aerobic dance, bicycling, stepping, swimming, walking etc. One can chose any of these forms of simple exercises depending upon one’s physical conditions, genetic types, family history, aim of life etc. it is advised that one should follow at least two of these methods of exercises related to aerobics.

Some these exercises related to aerobics are normally performed by each and every person in his day to day life. For example all of us walk a few kilometers each and every day in normal conditions. Walking is a very good habit and can make one feel much better both mentally as well as physically. It is even preferred over jogging or running by the doctors. Same amount of calories are burnt in walking as is burnt in case of jogging or running. However it is much more comfortable for the body to perform.

Another very good type of exercise related to aerobics is climbing the stairs regularly. Instead of using a lift, if one tries to climb the stairs on his own it can help him to loose a few amount of excess calories that is otherwise accumulated in his body. Using a treadmill or even one’s bicycle can also help one to loose a huge amount of excess fat.

Thus it is seen that performing certain normal regular exercises daily can actually help one to loose a huge amount of one’s weight. One does not need to move out of one’s house in order to perform such exercises. They can be performed even at one’s own house. The only things that are needed are will power and determination. If one has that will power of doing something, he will definitely get the rewards for that.

Oey Piu Hian

http://www.isnamarkazi.com

HEALTH & FITNESS

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The boxing stance is the posture a boxer takes before and after every action depending on whether you are left or right handed. We’ll be dealing with the most common; right-handed. For left-handed people, just reverse the instructions.

Stand with your feet shoulder width apart, with your left foot in front of your right foot. Your right heel should be slightly raised with your left foot flat on the floor and toes pointing ahead.

Bend your knees a little and balance your weight comfortably and evenly.
Place your elbows close to your body with your left fist held at head height and in a position that corresponds to your left foot.

The right fist should be at head height also and guarding the chin, with both elbows protecting your body and both fists protecting your chin.

This is your defensive and offensive position after throwing punches, so please practice this before going any further.  When moving forward in this boxing stance the left foot moves forward first and then the right follows.

When moving back, the right moves back and then the left follows.  When moving sideward to the right, the right foot moves first followed by the left.  When moving sideward to the left, the left foot moves first followed by the right.

Practice this moving forward, back and sideward in the boxer’s stance until it is done smoothly and quickly. Remember to keep your guard up and elbows tucked in to your sides.

Keep your head at eye level with your upper body leaning forward slightly.   In boxing it is important that punches are thrown quickly and then bought back quickly to assume a defensive posture.

Punching

A left jab has many uses, it can be used for both offensive and
Defensive actions. From the set stance the left arm is pushed quickly and forcefully forward, the weight is shifted to the front foot. The fist moves in a straight line and straight back again for defence.

At the moment of impact the back of the hand and the lower arm are in a straight line. Keep the right fist in the defensive position and elbow tucked into the body during the movement.

The straight right is also known as the punching hand and can be thrown with considerable force. The arm moves straightforward from the chin, the body weight is shifted to the front foot with the ball of the foot of the back leg pushing into the floor for more power.

The back of the hand is straight and pointing up at the moment of impact. The arm is then immediately pulled back for protection after the hit.

The left hook to the head and body is an effective punch for closer range work. From the set stance turn your left shoulder quickly and move your elbow up to shoulder height. The fist moves in a circular motion to the target, with the elbow bent.

Rotate your hip and body whilst pressing your front left down keeping the back of your fist pointing up and in a straight line with the lower arm. The left hook to the body is similar to the above but increases the rotation of the body

The right uppercut is also carried out at close range. Drop the lower part of your punching arm until the lower and upper arm is at right angles to each other. The back of your hand should be pointing away from you, now thrust your arm forward and upward to your target.

Shift your body weight to your front leg and rotate your hip and shoulder on the same side. Remember to keep your left fist guarding your chin during the entire movement. Now practice all your punches until they are done quickly and smoothly.

To develop speed and endurance, try punching straight left and right combinations into the heavy bag. The duration of the exercise period is the same as the rest period i.e. 10 seconds exercise, 10 seconds rest, 20 seconds exercise, 20 seconds rest, and so on. Move up higher as your condition improves.

1) Jog : in one place for 3 minutes

2) Jumping jacks: 25 repeats
When landing, bend your knees slightly to reduce the impact on knee joints.

3) Crunches : 15 repeats
Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.
Muscle worked: rectus abdominis

4) Hip Bridges : 10 repeats
Lie on your back. With your hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table … your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Muscle worked: Lower back, hamstrings and gluteus.

5) Step – up’s : 1 minute
You will need a stepper for this.
Muscle worked: hamstrings, gluteus, quards.

6) Reverse crunches: 15 repeats
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.
Muscle worked: lower abs and obliques.

7) Mountain climbers : 1 minute
Get your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight.
Muscle worked: triceps, deltoid muscle, gluteus, quards, hamstrings, calves.

Push – ups : 15 repeats
Muscle worked: triceps, deltoids, pectorals.

9) Squat thrusts: 1 minute
Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs  back to the chest, in crouching position , then  stand up straight,
Muscle worked: arms, legs, chest, and lower back.

Cool down by walking around, till your heart rate starts getting back to normal, stretch.

A minutes rest is needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body.

Stop smoking. Not only will this help keep your blood pressure in line, you’ll also diminish your risk of cancer and cardiovascular diseases. Smoking is main risk factor for atherosclerosis. Smoking injures blood vessel walls and speeds up the process of hardening of the arteries. So even though it does not cause high blood pressure, smoking is bad for anyone, especially those with high blood pressure.

If you smoke, quit. If you don’t smoke, don’t start. Once you quit, your risk of having a heart attack is reduced after the first year. So you have a lot to gain by quitting.

Weight Reduction. Obese patients should lose weight.There’s a direct link between being overweight and having high blood pressure. The more overweight you are, the greater the risk. Start by making small changes. Cut 200 to 300 calories from your diet each day — about the equivalent of saying “no” to two chocolate chip cookies.

Decrease salt intake. High salt intake is linked to high blood pressure. You should consume no more than 2,000 milligrams of sodium per day (about one teaspoon of salt). The average American consumes twice that, often through canned soups, frozen dinners, soy sauce, pickles, olives and processed cheeses, which are loaded with sodium. Read food labels and select reduced-sodium products. Try to select food with low salt.

Add more fruits, vegetables and low-fat dairy products to your plate. Eat one additional fruit or vegetable with every meal. Shrink the size of your daily meat intake to six ounces, and designate at least two dinners a week as meat-free.

Fatty diets do not directly affect blood pressure. However, saturated fats and cholesterol in foods raise blood cholesterol, which increases the risk for heart disease. Foods high in fats also are high in calories, which must be reduced if you need to lose weight. Like smoking high cholestrol is also a major risk factor for atherosclerosis.

Limit alcohol consumption. Drink no more than one 12-ounce beer, one 5-ounce glass of wine or one swallow (1.5 ounces) of 80-proof whiskey if you’re a woman. Men can double these amounts. Anything more elevates blood pressure. You can reduce your blood pressure by 5-10 mmHg by just restricting Alcohol intake.

Exercise. First, get the green light from your physician. Then, slowly introduce aerobic exercise into your life, increasing the time and intensity at a pace that feels right, aiming for at least a 30-minute workout most days of the week. Young people should jog for 30 minutes three times per week and elderly patients should walk longer distances than usual.

Decrease Stress and Anxiety: Yes stress and anxiety  also play role in high blood presure.If You want your blood pressure with in normal limits, try your self to get happy all times. Try extra curricular activities to make your mind stress free.

Stress can make blood pressure go up for a while, and it has been thought to contribute to high blood pressure. But the long-term effects of stress are as yet unclear. Stress management techniques do not seem to prevent high blood pressure. However, such techniques may have other benefits, such as making you feel better or helping you to control over-eating.

Caffeine and Blood Pressure: Caffeine in coffee as well as in other drinks, such as tea and sodas, only raises blood pressure temporarily. So you should be able to continue to have drinks that contain caffeine, unless you are sensitive to it or have heart disease and your doctor tells you not to have any.

Eat adequate amounts of potassium-rich foods. Potassium, another mineral essential to good health, works in concert with sodium to regulate blood pressure. Studies have shown that people who consume more potassium have lower blood pressures than those who consume less.

Rich sources of potassium include many fruits, such as cantaloupe, bananas, watermelon, oranges and orange juice, as well as potatoes, spinach, and zucchini. (Important note: if taking medication for high blood pressure, such as diuretics, consult a doctor before using salt substitutes that contain high amounts of potassium.

Even more dangerous than the side effects of prescription drugs to lower cholesterol is not getting cholesterol under control.  Over time, high cholesterol can lead to numerous conditions of the heart and arteries, not the least of which are atherosclerosis (hardening of the arteries), stroke or heart attack.

Here are 5 steps you can take today to lower your cholesterol without prescription drugs.

Eat right.
May sound simple, but diet has such a significant impact on lowering cholesterol that it should be the number one factor you look at in determining if your high cholesterol is hereditary or a matter of dietary choices.  A low fat and low cholesterol diet is the first step toward lowering cholesterol.

Exercise.
Improving cardiovascular health is a step toward reversing the effects of high cholesterol.  Exercise itself doesn’t directly lower cholesterol, but will strengthen the heart and entire circulatory system.

Quit smoking.
If you smoke, the plaque build up in the arteries due to high cholesterol is accelerated.  When plaque blocks the flow of blood to the heart, the muscle has to work harder to get oxygen.  This can lead to a heart attack.  If the arteries get completely blocked with plaque from high cholesterol then a stroke can occur.

Relax.
Chronic stress can affect cholesterol levels. If you are constantly stressed and eating a low cholesterol diet, you may not see any improvement in cholesterol readings until you learn to relieve stress.

Talk to your doctor.
Not all doctors are quick to prescribe medications.  In fact, the more enlightened doctors will help you form a diet and exercise plan that is suitable for your current overall health and abilities as a first step toward lowering cholesterol.  It is always important to ask your doctor if your decision to follow a specific diet or exercise plan is right for you.  In addition, do not stop taking medications before consulting with your doctor.  You can lower your cholesterol with diet and exercise, and under the care of your doctor, see about removing drugs from the process.

It does not take long to see significant improvements in your cholesterol. Lower cholesterol can be yours in just a matter of weeks.

One significant relationship between diabetes and heart disease is that people with diabetes are more likely to get heart disease! I had a life-size question mark stuck on my forehead when I found it out. It is because I had a family history of diabetes, but I was relieved when I had my annual health exams, required by the company I worked with, because I was just fine.

If you have diabetes, your blood sugar level is usually much higher than it should be. Excess sugar in your blood can cause damage to many parts of your body, and blood vessels are also affected. Poor lifestyle habits can aggravate the risk of heart disease.

But, there are several things that you can do to lower your risk for diabetes and heart disease, like:

1. Keeping your blood sugar level under control – will also lower your risk of heart disease. Many people with diabetes check their blood sugar level each day to ensure that their medications, diet, and exercise are working to keep blood sugar in a normal range.

2. Lose weight until you reach a normal weight and keep it that way - diabetes and heart disease sufferers have to lose weight to reduce the risk of aggravating the condition. Losing weight helps a lot in any health problems.

3. Lower your cholesterol level – cholesterol is in fats and oils and too much intake of these can clog your arteries.

4. Increase physical activity – proper diet alone is not enough if you have excess baggage around your body. Diet and excise is a perfect combination in combating diabetes and heart disease. You can lose weight faster if you practice healthy diet and proper exercise.

5. If you smoke, stop smoking - smoking doesn’t do anything good to your body, but rather damages your blood vessels. Smoking is bad to those who have diabetes and heart disease. If you have diabetes and you smoke, you double your chance of getting heart disease. If you smoke and you have heart disease, you can die within one hour if you have a heart attack.

6. Control your blood pressure – high blood pressure is common to people with diabetes and it’s a major risk factor for stroke. High blood pressure increases your risk for heart disease and kidney disease.

Always remember that people with diabetes and heart disease must live a healthy lifestyle to be able to combat these awful diseases; it’s just a matter of staying healthy and keeping yourself fit. We only have one heart and one life to take good care of.

Sitting down to eat vegetables and fresh fruits have been replaced with stuffing themselves on the go with junk foods that are low in fiber and valuable polyunsaturated fat and instead fill in their diet with carbohydrates and saturated fat. People having this life style may more or less live longer on average than their ancestors, but most of them live their older years in chronic poor health, with medications to lower blood pressure and cholesterol to keep the blood from clotting. For short, they live their lives miserably with heart disease.

Given the prevalence of heart disease, there are many good reasons to take precaution and find ways to prevent heart disease.  Although years of research have been unable to exactly explain the cause of heart disease, risk factors have been identified that can help find ways to prevent heart disease.

Known risk factors for heart disease include high cholesterol, cigarette smoking, high blood pressure, diabetes mellitus, chronic emotional stress, elevated homocysteine, inactive physical activity, and family history of heart disease.  Luckily, a lot of these risk factors can be modified and possibly eliminated through healthy ways to prevent heart disease.

Some ways to prevent heart disease are making some small changes in your diet, exercising regularly, taking a few nutritional supplements, and engaging in nurturing social activities. These ways to prevent heart disease can maximize your chances at living a long and healthy life.

Keeping the heart and blood vessels healthy is very important; you may want to include the following ten things every day as some of the ways to prevent heart disease:

1. Exercise

Exercise helps a lot for good blood circulation, simple exercises like breathing deeply for twenty minutes daily, or climbing the stairs instead of taking the elevator, or taking a walk during your lunch break, or riding a bike to work.

2. Fresh Fruits and Vegetables

Replacing fried, greasy foods and refined carbohydrates with servings of colorful fresh fruits and vegetables will make you diet a healthy heart-friendly one.

3. Fiber

Add a tablespoon of fiber from oat bran, freshly ground flax seeds, or psyllium seed husks to your diet.

4. Garlic

Adding a freshly minced garlic clove to your meal or taking two garlic tablets that contain 6000 mcg of allicin daily, can do wonders to your health.

5. Deep Sea/Cold Water Fish

Eat a serving of mackerel, salmon, sardines, tuna, or take fish oil supplements that provides 1000 mg EPA and 500 mg DHA.

6. Fresh Citrus Juice

Drink a glass or two or take a 1000 mg Vitamin C supplement citrus bioflavoniods daily.

7. Red Wine

Drinking a small glass of red wine or a large glass of unsweetened purple grape juice is good for the heart, or take a 100 mg pinebark supplement or grapeseed extract.

8. Vitamin E

Add a 400 IU natural Vitamin E to your diet daily with 50mg Coenzyme Q10.

9. Vitamin B-Complex

Take Vitamin B-complex supplement that contains at least 800 mcg folic acid, 50 mcg B12, and 25mg B6.

10. Emotional Release

Share your feelings or take some quality time with you friend, family, or loved one.

These ways to prevent heart disease are simple and doable; all it takes is discipline and the right attitude towards having a healthy heart and a healthy you.