When a person is working out nothing stops the momentum they have like an injury. Injuries will set back workout and weight loss plans, and may even change the quality of life that a person has after the injury. It is important that while you are working out you do everything you can to prevent injuries from occurring. Here are some common injuries that affect people when they are working out, and some ways to help prevent them.
Rotator Cuff. The rotator cuff is made out of four muscles. The purpose of the rotator cuff is to allow your shoulder to rotate in the socket. The majority of rotator cuff injuries occur when weight trainers are too focused on the chest and bench press. Remember if you are strengthening one side of your body it is important to strengthen the other. Try to find exercises that will give you the same amount of time rotating your arm the opposite way of the bench press.
Back Injuries. The Lower back injuries are very common for people that are weight lifting. Many exercises will place the back in a compromising position. It is important to not put too much strain on the lower back; the weight lifting techniques and form that you use when weightlifting will influence how much pressure you place on the lower back. If you start feeling pain in the lower back stop what you are doing. A person can cause serious injuries to their back in a short amount of time. To avoid injury start working out with less weight to really prefect your technique, and then when you increase the weight consider using a weight lifting belt.
Knee Injuries. Often many knee injuries and pain occurs with people who spend a large amount of their time doing cardio workouts. Running outside or on a treadmill can put strain on the knee every time that your feet come down. This is especially true for people who are overweight and just starting their cardio training. Having the right shoes will make a difference in the amount of pressure you put on your knees. When purchasing a shoe, find a shoe that will absorb the impact of running, or even consider buying an insole that will help to decrease the pressure of training.
Joint Injuries. When a person is training they normally put additional pressure on the joints of their body. It is important to help to maintain the joint stability. To help avoid joint injuries it is important to stretch before and after workouts. Stretching will help the body to recover faster, and it will help you to build up the muscle fibers in the joints. Diet is also very important for joint health. The body needs vitamins and minerals to maintain the joints. A standard diet can often not include the proper elements that your body requires when training. Take a good multivitamin everyday to ensure that your body has a ready supply of the vitamins it needs to function correctly. Also a person that is training needs to increase their omega-3 fatty acids. Omega-3 fatty acids are essential to your body’s health. Omega-3 fatty acids have also been found to help joint health in the body. Taking a good fish oil supplement will help you to have all the essential fatty acids your body needs.
When you are training it is important to think about your body’s safety. You should never do a workout that will place your body in a compromising position. It is better to do a safe workout than to try to get more isolation on a certain muscle group at the expense of putting too much strain on your body.
Showing posts with label Exercise Program Exercise Healthy Eating. Show all posts
Showing posts with label Exercise Program Exercise Healthy Eating. Show all posts
Thursday, July 28, 2011
Monday, June 20, 2011
What You Should Always Have in Your Kitchen – My list of Muscle Building, Fat Loss, Diet Foods
Very often people email me asking for recipes that are both tasty and healthy, and occasionally, I try to send some of these out in my Fitness Tips Newsletter, but here, I want to give you an idea of what you should be stocking your cupboards with on a regular basis so that you can get an inside look at some of the fat burning foods I eat on a regular basis.
As you read through this article, remember, if you have junk food in the fridge and cupboards, you’re more likely to be tempted toward the junk food. If your only choice is healthy food, then you’ll obviously choose a healthy food. This will give you a good start on your shopping list the next time you go to the store.
If you’re cupboards have junk in them now, don’t wait until its run out, get rid of it. Toss out the junk or give it to a friend. Don’t eat it first, then go shopping, improving your health is something you can’t put off any longer, it should start now.
Once you’ve gotten rid of the junk in your fridge and cupboards, it’s time to grab a sheet of paper and make a list.
Cashews, almonds, walnuts and pecans – a great and healthy snack
Butter- yep, real butter, in very small amounts, it’s alright. NOTE: NEVER USE MARGARINE this stuff clogs your arteries, causes them to harden and puts you on the fast track to heart disease.
Lettuce and/or Baby Spinach
Peanut Butter (natural peanut butter, not the kind with the hydrogenated oils in it.), Almond Butter, pretty much any nut butter you can find is great tasting and healthy.
Low Fat no sugar added Yogurt – a staple for all smoothies and snacks.
Eggs – whole eggs are best because of the effect they have on your GOOD cholesterol.
Salsa- I keep several kinds of salsa on hand to mix with the eggs so they don’t get too boring.
Cottage cheese – low fat cottage cheese is best and makes a great snack.
Whole grain bread – real whole grain bread, not that imitation stuff that says it’s made with whole grain but looks like white bread, or worse, the “whole grain” white. That stuff is a lie. Whole grain bread will have around 3-5 grams of fiber for every 20 grams of carbs. Yes this takes a little simple math, but after you pick a brand you can just keep getting the same one every time.
Wraps – Get the whole grain wraps and follow the same rule as above. There are a lot of things you can make with a wrap like this, and still be extremely healthy.
Lots of Vegetables Frozen and fresh – Broccoli, spinach, zucchini, Brussels sprouts, and red, green and yellow peppers.
Fresh Fruit – Every fresh fruit you can think of. Walk through the fruit section of the grocery store, or better get fresh natural fruit from a local market when it’s in season and enjoy. Fruits are high in antioxidants and will get you a flatter stomach in no time. They are great with a meal or by themselves as a snack.
Steel Cut Oats – processed, packaged, flavored oatmeal isn’t going to cut it if you want to cut your belly fat.
Brown Rice – High Fiber rice is much better and not chemically processed like white rice. Avoid white rice.
Beans – Kidney, black, pinto, lentils whatever you like best, mix it up. Beans are great.
Wheat Pasta, Whole Grain Pasta – This is WAY Better than the bleached white pasta most of us are used to eating.
Tomato sauces – to put on the spaghetti, but avoid the kind that have hydrogenated oils or high fructose corn syrup.
Frozen Fish – I have always hated fish, but I’ve learned to love salmon and I can tolerate Tilapia, try a few different recipes until you find something that works for you. Fish is Ultra low calorie and extremely healthy.
Frozen chicken breasts, make wraps, or just some chicken and vegetables for dinner.
Grass fed beef or bison – Grass fed meats are not only usually friendlier to the animals, they have been shown to be healthier in many different ways, High Omega 3 content and CLA content (Conjugated Linoleic Acid). You can get grass fed meats locally at health food stores or online if you can’t find a local seller.
Frozen Berries – Frozen berries are great to keep around for oatmeal, smoothies, or even just to snack on by themselves. I always keep plenty on hand for just this occasion.
There is always plenty you can do to eat healthier, and many people already know this. If you aren’t stocking your cupboards with these ultra healthy foods, then you need to start right now. Hopefully this list will help you get started in your fat loss so that you can get your flat stomach or six pack abs quickly. Stocking my cupboards, fridge and freezer with these kinds of foods certainly helped me make the change from being overweight and unhappy to losing 20 lbs in 20 days and eventually over 95 lbs of pure fat. With a grocery list like this, you can have the body you desire.
As you read through this article, remember, if you have junk food in the fridge and cupboards, you’re more likely to be tempted toward the junk food. If your only choice is healthy food, then you’ll obviously choose a healthy food. This will give you a good start on your shopping list the next time you go to the store.
If you’re cupboards have junk in them now, don’t wait until its run out, get rid of it. Toss out the junk or give it to a friend. Don’t eat it first, then go shopping, improving your health is something you can’t put off any longer, it should start now.
Once you’ve gotten rid of the junk in your fridge and cupboards, it’s time to grab a sheet of paper and make a list.
Cashews, almonds, walnuts and pecans – a great and healthy snack
Butter- yep, real butter, in very small amounts, it’s alright. NOTE: NEVER USE MARGARINE this stuff clogs your arteries, causes them to harden and puts you on the fast track to heart disease.
Lettuce and/or Baby Spinach
Peanut Butter (natural peanut butter, not the kind with the hydrogenated oils in it.), Almond Butter, pretty much any nut butter you can find is great tasting and healthy.
Low Fat no sugar added Yogurt – a staple for all smoothies and snacks.
Eggs – whole eggs are best because of the effect they have on your GOOD cholesterol.
Salsa- I keep several kinds of salsa on hand to mix with the eggs so they don’t get too boring.
Cottage cheese – low fat cottage cheese is best and makes a great snack.
Whole grain bread – real whole grain bread, not that imitation stuff that says it’s made with whole grain but looks like white bread, or worse, the “whole grain” white. That stuff is a lie. Whole grain bread will have around 3-5 grams of fiber for every 20 grams of carbs. Yes this takes a little simple math, but after you pick a brand you can just keep getting the same one every time.
Wraps – Get the whole grain wraps and follow the same rule as above. There are a lot of things you can make with a wrap like this, and still be extremely healthy.
Lots of Vegetables Frozen and fresh – Broccoli, spinach, zucchini, Brussels sprouts, and red, green and yellow peppers.
Fresh Fruit – Every fresh fruit you can think of. Walk through the fruit section of the grocery store, or better get fresh natural fruit from a local market when it’s in season and enjoy. Fruits are high in antioxidants and will get you a flatter stomach in no time. They are great with a meal or by themselves as a snack.
Steel Cut Oats – processed, packaged, flavored oatmeal isn’t going to cut it if you want to cut your belly fat.
Brown Rice – High Fiber rice is much better and not chemically processed like white rice. Avoid white rice.
Beans – Kidney, black, pinto, lentils whatever you like best, mix it up. Beans are great.
Wheat Pasta, Whole Grain Pasta – This is WAY Better than the bleached white pasta most of us are used to eating.
Tomato sauces – to put on the spaghetti, but avoid the kind that have hydrogenated oils or high fructose corn syrup.
Frozen Fish – I have always hated fish, but I’ve learned to love salmon and I can tolerate Tilapia, try a few different recipes until you find something that works for you. Fish is Ultra low calorie and extremely healthy.
Frozen chicken breasts, make wraps, or just some chicken and vegetables for dinner.
Grass fed beef or bison – Grass fed meats are not only usually friendlier to the animals, they have been shown to be healthier in many different ways, High Omega 3 content and CLA content (Conjugated Linoleic Acid). You can get grass fed meats locally at health food stores or online if you can’t find a local seller.
Frozen Berries – Frozen berries are great to keep around for oatmeal, smoothies, or even just to snack on by themselves. I always keep plenty on hand for just this occasion.
There is always plenty you can do to eat healthier, and many people already know this. If you aren’t stocking your cupboards with these ultra healthy foods, then you need to start right now. Hopefully this list will help you get started in your fat loss so that you can get your flat stomach or six pack abs quickly. Stocking my cupboards, fridge and freezer with these kinds of foods certainly helped me make the change from being overweight and unhappy to losing 20 lbs in 20 days and eventually over 95 lbs of pure fat. With a grocery list like this, you can have the body you desire.
Tuesday, May 31, 2011
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