Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders’ training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we’ll take a close look at the seated calf raise.

MUSCLES TARGETED:

soleus

STARTING POSITION

Sit erect on the seat facing the machine.

Position the thighs under the pads and place the balls of the feet on the near edge of the step.
Position the feet and legs parallel to each other with the toes pointing straight ahead.
Allow the heels to hang off below the step.
This is the starting point for each repetition.

 

UPWARD MOVEMENT

Keep the torso erect and the legs / feet parallel, push up on toes as high as possible.

Push up off the step.

 

DOWNWARD MOVEMENT

Allow the heels to slowly lower back to the starting position.

Repeat or finish set.

 

 

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

Going away for your holidays will also bring with it a good supply of temptation on the food front, unless you are on a survival course, climbing a mountain or camping in the wilderness on limited rations. The chances are you will be at a hotel, and if you have chosen a good hotel, it is likely there will be good food, often as much as you want. So, how do you deal with your weight loss aims when you are on holiday away from home? Here are just a few ideas:

Sample The Fresh Local Food If you are having your vacation in a warmer clime by the sea, then there is a good chance there will be a good supply of fresh fish and delicious fruits, even some vegetables you’ve not tried before. Try to concentrate on those. After all, what is the point of travelling somewhere else if you end up sticking to the same old foods. You may well find some low calorie delights that will add to a memorable holiday.

Avoid The Full Buffet Table Many hotels offer buffet breakfasts, and also buffet lunches and evening meals. If you decide to eat at the hotel, arrive late. If you are the first there and see a sumptuous spread across the tables, your desires may be stimulated, your appetite inflamed. Plus, you will have more time to eat. Arrive later on, and the almost empty display will not look so appealing; also, what is left is likely to be the lower calorie foods.

Explore The Locality If you are visiting a foreign land, or somewhere new in your own country, take at least a daily stroll around the local streets. Or if you want to visit further afield, see if you can hire a bike. That adds a healthy but interesting dimension to your experience, and assists in maintaining your weight loss programme.

Keep Active On The Beach There is much you can do at the beach that will help you with your weight loss ideals. Get involved in beach volleyball or any other activity that might be going on, or which you and your companions or family could start. Not only does it help shed weight, it also keeps your mind off food. And there in front of you is an enormous swimming pool, the sea. Swim as often as you can within your safety limits, and you will go home a healthier you. Even if you do not swim, get in the sea and exercise your limbs in the water. I cannot swim, and that’s just what I do; the water resistance is an excellent aid to exercise.

Use The Hotel Facilities It depends on the hotel, of course, but many have good facilities that will help you both enjoy your holiday and lose weight, or at least not put on weight. You’re paying for the hotel and the facilities, so make the most of them if they are included, or treat yourself if they are not. If you prefer to swim in freshwater, use the swimming pool as part of an exercise routine during your stay. If there’s a gym, make it a daily part of your itinerary; if there’s a sauna, indulge.

Relax If you are relaxed, your self control and confidence are likely to be higher. So, relax. If you want to indulge yourself, have a massage instead of foaming at the mouth over chocolate gateau. Of course, the holidays should be about enjoyment. So whether you are at home or in some distant location, enjoy yourself. You never know, you may come home a pound or two lighter, still telling everyone about your wonderful holiday.

 

Roy Thomsitt is the owner and part author of http://www.routes-to-self-improvement.com

 

The total calories that you should be consuming depend on whether you are a women or a man.
It depends on your body structure and your activity level. So you need to make some adjustment on the numbers I present. 

If you have been eating around 1800 calories per day you can slowly move your intake down to 1600. Work down from this level over a month’s period to 1400 calories. Don’t go below 1200 calories per day. Otherwise you can over stress your body. 

If you have just started out and are eating 2400 calories, decrease your calories to 2000 or 2100. If you don’t lose weight in 2-3 weeks reduce your calories lower. Over a month’s time you can move down to 1600 calories and see if you start to lose weight. If you do, stay at this level. 

It’s not a good idea to make a drastic shift in your consumption of food since your body can react and get into a “starving mode.” In this mode your body will store more fat making it difficult for you to lose weight. 

Remember not to eat junk food. When you eat quality food, it takes less food for you to become satisfied as compared to eating junk food. 

Protein, Carbohydrates, and Fat There are many ideas about what combination or percentages you should eat of the various nutrients - protein, carbohydrates, and fat. I don’t believe that exact percentages exist, which will provide weight loss and good health for all individuals. Each one of you will require different percentages depending on your weight, health, body structure, emotional make-up and a variety of other conditions. For this reason some diet programs work with some people and not with others. One of best eating habit programs that will help you to lose weight is to eat: * quality protein * low glycemic carbohydrates * quality fats * high fiber * high water consumption 

Quality Protein - is essential for the body to survive. There 8 essential amino acids and 14 non-essential. Protein is used to regulate certain body processes by contributing to various chemical reactions and by creating a number of body chemicals. Eating excess protein results in an acid body, which favors disease. Protein eaten alone causes a 25% increase in your metabolism. When combined with fat and carbohydrates there is only a 10% increase. What this means is that eating more protein and less fat and carbohydrates gives you a boost in metabolism. 

It is recommended that around 30% - 35% of your eating habits consist of protein. Carbohydrates - consist of simple and complex sugars. When carbohydrates are eaten they are broken down into sucrose, which is readily accepted by your cells. Sucrose is converted into energy in your cells. If you eat a lot of high glycemic carbohydrates, your bloodstream becomes overwhelm with sucrose. The excess sucrose in your cells will be converted to fat and stored. 

Because most people have been adding weight eating high glycemic carbohydrates, it best to change your eating habits and decrease your intake of these carbohydrates. In general people have been eating 80% high glycemic foods (HighGF) and 20% low glycemic foods (LowGF.) You need to change that to 80% LowGF and 20% HighGF. 

This means that you should limit eating foods like potatoes, bread, corn, pasta, muffins, and any flour products.

HighGF encourages the storage of fat since the more sucrose you have in your blood, the more sucrose is escorted into your cells by insulin.

You need to concentrate on foods, which are LowGF. Many of these foods are vegetables with small amounts of carbohydrates and high fiber content.

LowGF discourages the storage of fat since less sucrose is in the blood and less is escorted into your cells.

Quality Fats - which are eaten with your meals, prevent sugars from moving quickly into your blood stream.

You need to eat more of the good fats. It’s these fats that will help you lose weight. The good fats are omega 3, omega 6, and medium chain fatty acids, MCFA. 

Here is the breakdown on the quantity of each type of fat that you should be eating. These percentages are what you should be working towards so that fats provide you with good health and help you keep your weight down. 

* saturated fats 10% * polyunsaturated fats 20% * monounsaturated fats 60%

There you have it, the numbers and percentages of protein, carbohydrates, and fats that give you a balanced diet so that you can lose weight.

 

 

Rudy Silva has a degree in Physics and is a Natural Nutritionist. He writes a newsletter call “Natural Remedies Thatwork.com.” For more information the on the essential fatty acids, visit his web site at http://www.fatty-acid-remedies.for–you.info

The age of your skin has no bearing on whether you should moisturize. Even women in their 20s should us a good moisturizer to keep their skin young and supple for many years, and of course to help stave off those wrinkles.

 

Dry skin can occur at any age. When your skin is dry it is unable to retain enough moisture. Dry skin results in flaking, red blotchy patches, and it may be itchy. There are many causes of dry skin ranging from cold dry air especially in the winter months, to medication you are taking, to hormones.

 

Research has also shown that yo-yo dieting can cause severe stretches to skin resulting in lost elasticity. This can cause the face to wrinkle and sag prematurely. Sun tanning is also known for causing premature aging and wrinkling of the skin.

 

Experts believe the skin is a smart organ that has a memory. That is why some people have crows feet around the eyes from squinting or smile wrinkles from smiling. If the face forms a specific expression over time, the skin remembers and automatically folds to that form. So stop frowning!!

 

Women are under the misconception that if the skin is dry it need oil. Actually what it needs is water or moisture to rejuvenate it. That's why too much cleaning can do more damage than good. The best time to apply moisturizer is on damp skin. It then traps the moisture between the cream and the skin so it can be absorbed.

 

The best moisturizer is really dependent on your skin type. There are plenty of products to choose from all claiming to make you look younger. However there is no research available to actually determine which creams work or don't work. There is no question some are better than others but don't believe for a moment that because it cost more it's superior.

 

The best moisturizers are non-comedogenic, non-greasy and non-irritating formulation that contains a superior system of emollients and natural ingredients to nourish the skin.

 

So don't wait until your 40 or 50 to start moisturizing. Rather start young and keep those laugh lines and fine wrinkles at bay. Be good to your skin and it will reward you with years of youthful healthy looking skin!

 

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