Friday, January 14, 2011

What is Muscle Fiction? A Guide for Gaining Muscles

If you'v been training, here's a short list of bodybuilding fiction.

1. 12 Rep rule

Most weight training program include this much repetitions for gaining muscle. The truth is this approach places the muscles with not enough tension for effective muscle gain. High tension e.g. heavy weights provides muscle growth in which the muscle grows much larger, leading to the maximum gains in strength. Having longer tension time boosts the muscle size by generating the structures around the muscle fibers, improving endurance.

The standard prescription of eight to 12 repetitions provides a balance but by just using that program all of the time, you do not generate the greater tension levels that is provided by the heavier weights and lesser reps, and the longer tension achieved with lighter weights and more repetitions. Change the number of reps and adjust the weights to stimulate all types of muscle growth.

2. Three Set rule

The truth is there's nothing wrong with three sets but then again there is nothing amazing about it either. The number of sets you perform should be base on your goals and not on a half-century old rule. The more repetitions you do on an exercise, the fewer sets you should do, and vice versa. This keeps the total number of repetitions done of an exercise equal.

3. Three to four exercises per group

The truth is this is a waste of time. Combined with twelve reps of three sets, the total number of reps amount to 144. If your doing this much reps for a muscle group your not doing enough. Instead of doing too many varieties of exercises, try doing 30 to 50 reps. That can be anywhere from 2 sets of 15 reps or 5 sets of 10 reps.

4. My knees, my toes

It is a gym folklore that you “should not let your knees go past your toes." Truth is that leaning forward a little too much is more likely a cause of injury. In 2003, Memphis University researchers confirmed that knee stress was almost thirty percent higher when the knees are allowed to move beyond the toes during a squat.

But hip stress increased nearly 10 times or (1000 percent) when the forward movement of the knee was restricted. Because the squatters needed to lean their body forward and that forces the strain to transfer to the lower back.

Focus on your upper body position and less on the knee. Keep the torso in an upright position as much as possible when doing squats and lunges. These reduces the stress generated on the hips and back. To stay upright, before squatting, squeeze the shoulder blades together and hold them in that position; and then as you squat, keep the forearms 90 degree to the floor.

5. Lift weights, draw abs

The truth is the muscles work in groups to stabilize the spine, and the most important muscle group change depending on the type of exercise. The transverse abdominis is not always the most important muscle group. Actually, for most exercise, the body automatically activates the muscle group that are needed most for support of the spine. So if you focus only on the transverse abdominis, it can recruit wrong muscles and limit the right muscles. This increases the chance of injury, and reduces the weight that can be lifted.

Saturday, January 8, 2011

What is Type I diabetes? Introduction

An Introduction to Type 1 Diabetes: The facts you should know

Thought to be a quite uncommon condition, Type I diabetes affects approximately one out of every 250 people, both adults and young, living in the US today. Although the word "juvenile" has long been associated with this type of the disease, as in Type I juvenile onset diabetes, the disease process may actually occur at any time in life, and appears equally among both women and men.

There are thousands things that can go wrong with your body. Consider this short list:

11 beta hydroxylase deficiency - Froelich's syndrome - Dysmyelination - Dwarfism short limb absent fibulas very short digits - Eosinophilia-myalgia syndrome - Cleidocranial dysplasia micrognathia absent thumbs - Aarskog syndrome - Crystal deposit disease - Acropectorenal field defect - Chudley Rozdilsky syndrome

Fortunately, even most doctors have not heard of some of these. But even though it is considered fairly uncommon, you probably know someone with Type I Diabetes.


While the signs of Type I diabetes tend to be subtle in most cases, if not treated, they can actually become quite severe. Some of the most common symptoms include:

Blurry vision - Increased thirst - Frequent urination - Frequent skin, vaginal, or urinary tract infections

Other serious signs and symptoms associated with Type I diabetes that require an urgent need for medical attention include:

Abdominal pain
Rapid breathing and heart rate Fruity or sweet smelling breath Loss of consciousness, rarely in extreme cases


Scientists still aren't aware of all the factors inducing one to have Type I diabetes, although they do know that a susceptibility to the condition may be genetic. Researchers have discovered that this form of diabetes may also be caused by environmental factors that causes an adverse reaction within the body's immune system. But, they are unsure as to the origins of these possible triggers.


For an accurate diagnosis of Type I diabetes, a family doctor must check for abnormal glucose levels by performing a blood test, or also testing for the presence of glucose in the urine. Today, there is no way to test for a tendency for Type I diabetes, or any method to prevent one from developing this type of diabetes.


There are many, of all ages, who enjoy long, quite healthy lives despite having Type I diabetes. It's imperative to keep blood sugar levels under tight control, which may be achieved by eating a good diet, a good exercise program, and having insulin therapy consistentlyone or more times a day. Anyone with this disease is require to have insulin injections in order to properly control their glucose level, which will also have to be tested regularly.

Without treatment, Type I diabetes may presage several serious conditions, some of which may be life-threatening. Kidney damage is a quite common problem in those with Type I diabetes with a condition known as nephropathy. Other possible complications include retinopathy, which causes a loss of vision, heart disease, nerve damageand instestinal disorders which may also result without medical treatment.

Although a serious problem, Type I diabetes is a disease that can still be successfully managed with the right medical care.

Tuesday, January 4, 2011

How to Tips at Home Remedies for the Common Cold

The common cold is a miserable condition that is caused by an invastion of a number of viruses that have spawned in the nose and throat - such as coronavirus, metapneumovirus, adenoviruses and over 100 serotypes of rhinovirus, a type of picornavirus. It has been said that the basic cold can be caused by over two hundred viruses! The infective viruses pass into the body through the area of the mouth and the nose - often from your own hand. They then travel to the tract of the respiratory system. Here, these viruses grow and multiply. Once they have sufficient numbers, these viruses cause you to suffer from many signs indicating that you have a common cold.

It has been discovered that individuals who have weak or suppressed immune systems, experience high levels of stress, or those who fail to get the proper amount of rest can develop colds more easily than others. In addition to these risk factors, those that experience mild to severe allergies may develop this type of sickness easily. Here, you will be introduced to the symptoms of the cold, as well as various home remedies for the common cold.

Symptoms of Your common Cold

There are quite a few symptoms that come with the common cold. One of the first things that become evident is the presence of soreness in your throat. The throat may get very dry and scratchy. You will probably also get a fever early on. The fever is usually somewhat less than one hundred degrees. The eyes often become watery and reddened. Furthermore, you may suffer from a persistent sneeze, cough and a runny nose. When an individual experiences a severe cold, the body may ache continuously. There may be an altered taste, or even no appetite.

Home Remedies for Your common Cold

There are quite a few home remedies for your common cold. It is very important to know that when searching for these remedies, there is no one set guaranteed best remedy for the common cold. Any and all home remedies that you engage in will either relieve the symptoms that you are experiencing with your cold, or simply improve your comfort level while the cold runs its course. The following are some of the best home remedies for the common cold:

1. One of the best home remedies for a cold is to get plenty of rest. Rest is vital when you get sick because of the fact that it allows your body to devote its time and energy to fighting off the many viruses that have invaded the body. You should not exert too much energy before you are better, or you may find that you remain sick with the cold for a longer amount of time than you would if you simply rested!

2. If you are looking for an herbal remedy that can help to soothe the discomforts of the cold, you may find garlic to be beneficial. Garlic has proven antiseptic properties. This helps to clear the body of viruses and any bacteria that have invaded the body.

3. Folks who have a cold that includes a large amount of chest congestion find that steam baths are beneficial in breaking up the congestion. Once you have inhaled the steam for a while, try drinking a glass of warm milk mixed with peppermint. This will soothe the respiratory tract and open the sinuses.


As written here, there are a number of different home remedies for the common cold. You must first decide on the symptoms you want to be rid of, and then choose the home remedies that assist in that specific symptom. Also, you should ensure that you get sufficient rest and take in plenty of fluids. Then you will get relief with a rapid recovery.

Friday, December 31, 2010

Organic Food Shpping: What Do I Need to Know About Organic Grocery Shopping?

When you are looking at your cupboard and wondering how you can eat more healthily, you'll find that there are a number of different options open to you, and that one of the first things that you can think about is organic grocery shopping. Organic grocery shopping can help to promote better agricultural methods and to ensure that you and your family eat better. Consider shopping for organic groceries and think about what the benefits can do for you.

What are organic foods? At the most basic level, organic foods are foods that have been grown in line with certain production standards. They don't have regular pesticides sprayed on them, they have not been cultivated with man made fertilizer or sewage trash, and they don't have food additives also. In most countries growers are not allowed to call fruits or vegetables organic if they have been genetically modified. Neither growth hormones or antibiotic medications are given to animals that are a source of organic meat.

Is there a local resource where I can find organic foods? The grocery store is the best place to begin looking for organic foods. There's the organic foods section. You may also find that you can take advantage of organic foods through shopping at your local co-op, or that you can find a community supported agriculture project, where membership will entitle you to a share of a local farm. During the summer months, you should visit your local farmer's markets, too.

When you are looking to eat healthier, remember that you have plenty of choices with organic grocery shopping. Be sure to take advantage of all options available in your local area.

Wednesday, December 29, 2010

Top 10 tips :Fitness for Women- Stay Fit and Healthy!

Here are 10 tips for women to stay fit and healthy:

1. Staying fit and healthy starts with a balanced diet. Know and monitor the right weight for your age. Consult your doctor to learn what food you should avoid and follow your eating discipline routines. If you are trying to lose some weight, foods with high calories should be omitted from your meals. Food with high fiber and low fat should be included a priority in your grocery list instead of red meat, sugars and fats.

2. Drink plenty of water. Drinking at least eight glasses of water everyday. This cleanses the body from impurities. It is also advised for lactating women to increase water intake to keep the body hydrated.

3. Take Vitamins and Supplements. Do not forget your Calcium supplement. Sufficient Calcium intake is beneficial for women of all ages. This has been proven to prevent having cramps and Pre-Menstrual Period (PMS) Symptoms. It also prevents Osteoporosis especially for menopausal women. Vitamin E boosts strong immune system. Women who undergo menopausal period should take Vitamin E-400 as it stops night sweats and hot flashes. Also, Vitamin E is said to be best in avoiding wrinkles when aging.

4. Quit smoking. If you are smoking, stop. It is also a big “NO” for pregnant women, as this will affect the health of the baby. Pregnant women who smoke may pass the harmful content of cigarettes to babies through the bloodstream. Recent studies have shown that women smokers are more prone to diseases than men smokers. Women who smoke have a high risk of getting breast cancer. Also limit your alcohol intake.

5. Incorporate exercises in your daily routine. Take a walk after work, use stairs instead of elevator or play with your kids when you are at home. Home exercises are also effective especially when you do not have time to go to the gym and would like to lose some weight. Yoga and Pilates are only a few of the many effective exercises you can do at home. Exercises help in limiting the risk of cardiovascular diseases.

6. Avoid stress. Many women are prone to too much stress. Stress has been known as cause to many sicknesses. As much as possible take time to relax. Read a good book, hang out with friends and engage into sports. Pamper yourself by going to parlors or you can do some shopping. And do not forget to get enough sleep to revive your energy.

7. Use sunscreen to protect your skin from the harmful rays of the sun. Wear hats when under the sun to protect your skin. Too much sun is bad for your skin. The skin is prone to cancer when exposed to too much sunlight. It also speeds up the aging of skin cells, which causes wrinkles to women.

8. Make sure to visit your dentist to keep that beautiful smile. Always have it cleaned to prevent cavities and bad breath.

9. Visit your Gynecologist. Women who are eighteen and above should have their Physical Examination annually especially for the Pap Smear test. Women who are forty and up should have their mammograms and the Breast self-exam is encouraged once puberty has been reached and should be a habit as they mature

10. Safe sex is strongly recommended. Use condoms to prevent sexually transmitted diseases.