http://www.fitnesstantra.com/ en Wed, 08 Sep 2010 23:26:27 GMT vBulletin 60 http://www.fitnesstantra.com/images/misc/rss.png http://www.fitnesstantra.com/ http://www.fitnesstantra.com/threads/1542-Training-To-Failure?goto=newpost Mon, 23 Aug 2010 08:51:52 GMT In the training of *weight*, to train to the failure is to repeat an *exercise* movement (like press of bank) until the point of the momentary... In the training of weight, to train to the failure is to repeat an exercise movement (like press of bank) until the point of the momentary muscular lack. Contrary to the generalized belief, this it is not the point about which the individual thinks that it cannot complete more repetitions, but the repetition in the first place that fails due to the insufficient muscular force.
Qualification for the failure is, nevertheless, a controverter subject. Those in favor of High Intensity of Training - Mike Mentzer, Arthur Jones and Darden Ellington - to advise to train to the failure in each series. But other experts think that this will take to the sobretraining, and suggest to train to the failure only in the last series of an exercise.
A recent study has demonstrated that to train to the failure with diminution of the load it can be more beneficial for the construction of muscle to use higher loads. In this study, the participants who received training in 30FAIL (that is to say, 30% of the maximum weight that could raise, and to do what many representatives who needed to go to the failure) had higher protein levels to develop muscles after 24 hours of their period of sessions that the participants formed in 90FAIL
Some doctors recommend to finish a right series of repetitions before the fault point, for example if a maximum can be done of 12 repetitions with a determined weight, only make 11.
Others to extend the formation to lack concept and repetitions slightly beyond the failure recommend to make 3-4 to put in danger the correct form with the purpose of increasing “burns it”. ]]> Weight Training Gourav http://www.fitnesstantra.com/threads/1542-Training-To-Failure http://www.fitnesstantra.com/threads/1512-Weight-Cutting?goto=newpost Sun, 22 Aug 2010 09:27:40 GMT Cut of *weight* it is the practice of the fast *loss of weight* before a sport competition. Most frequently it happens to describe for a class of... Cut of weight it is the practice of the fast loss of weight before a sport competition. Most frequently it happens to describe for a class of smaller weight (generally in the sports battle, where the weight is a significant advantage), or in sports in which he is advantageous to weigh less possible (mainly equestrian). There are two types of cut of weight: A method consists of losing weight in form of fat and muscle in the previous weeks to an event, and the other is to in the last lose weight in water form days before the competition.
experts in rare nutrition time him advice can be offered on how to reduce the weight of safe or effective way, and is limited to recommend to avoid the cut of weight absolutely. Nevertheless, many athletes choose do it because they wish to obtain an advantage in his sport. ]]> Weight Training Gourav http://www.fitnesstantra.com/threads/1512-Weight-Cutting http://www.fitnesstantra.com/threads/1411-Weight-Management-Risk-Factors?goto=newpost Thu, 19 Aug 2010 13:43:14 GMT Risk by age. People of any age are in obesity risk. More children and adolescents have overweight in the United States that never before. Increasing... Risk by age. People of any age are in obesity risk. More children and adolescents have overweight in the United States that never before. Increasing of weight it is common with the age, and the addition of near 10 pounds of weight to a normal base with time is not harmful. The increase of typical weight of the greater American adults of 50 years, nevertheless, is worrisome. At the age of 55 years, the American average has added almost 40 fat pounds in the course of the adult age. This condition is agravated by the fact that muscles and diminution of the bony mass with the age.
Risk by sex. In the men, the IMC tend to increase until the 50 years and soon it becomes stabilized. In the women, the weight tends to increase until the 70 years before plateaus. There are three periods of high risk for the increase of weight in women:
First it is in the beginning of the menstruation, specially if it is early.
The second is after the pregnancy, with greater risk for the women who already have overweight.
Finally, many women recover the weight after the menopause.
These results are significant because they can allow the women sometimes white of high risk, and therefore to prevent the increase of unnecessary weight.
Risk by the Economic Group. The obesity is prevalent in the economic groups. The women of low income and their families tend to have less fruits and vegetables and are taking more calories to the day that the women with greater income. Nevertheless, the obesity is increasing in the young adults with university education, as well as in other groups.
Ethnic groups. Between the ethnic groups in general, the Afro-American women have more overweight than the caucasian women are, but the Afro-American men are less obese than the men of white race are. Hispanic men and women tend even though more than the caucasians.
US. Regions. At regional level, the prevalence of the obesity is lowest in the western states and greater one in the South. ]]> Weight Training Gourav http://www.fitnesstantra.com/threads/1411-Weight-Management-Risk-Factors http://www.fitnesstantra.com/threads/1404-Weight-Management?goto=newpost Thu, 19 Aug 2010 13:30:04 GMT The handling of the weight is the maintenance of the corporal weight in a healthy level. The regular exercise and a healthful diet is essential when... The handling of the weight is the maintenance of the corporal weight in a healthy level.
The regular exercise and a healthful diet is essential when it is to control his weight. A plan of control of weight depends on if you have overweight or insufficient weight.
A way easy to determine its own desirable corporal weight is to use the following formula:
• Women: 100 pounds for the first 5 feet of stature more 5 pounds by each additional inch.
• The men: 106 pounds of corporal weight during the first 5 feet of stature more pounds and 6 by each additional inch.
For a small corporal contexture, 10% are due to reduce. For a great contexture, 10% must be added.
The measurements of the corporal mass and fat are used to determine if a person is underneath or with overweight. A nutritionist or a physiologist of the exercise can help to calculate the corporal fat. The amount of recommended corporal fat defers between the men and women.
For the women:
• The amount of recommended corporal fat is 20 to 21%.
• The American woman average has approximately from 22 to 25% of corporal fat.
• A woman with the corporal fat superior to 30% is considered obese.
For the men:
• The amount of recommended corporal fat is 13 to 17%.
• The American man average has approximately 17 to 19% of corporal fat.
• A man with 25% of fat or considers itself obese more.
index of corporal mass (IMC) is an indirect measurement of the corporal composition. It as much considers the weight and the height. This index helps to determine the risk of certain diseases, like diabetes and hypertension.
It is important to indicate that the terms “overweight” and “obesity” do not mean the same. ]]> Weight Training Gourav http://www.fitnesstantra.com/threads/1404-Weight-Management http://www.fitnesstantra.com/threads/1374-Facts-on-gaining-muscles?goto=newpost Wed, 18 Aug 2010 06:59:59 GMT Around you may found two types of people one who is struggling to lose weight and the other one who is struggling to gain weight which is exactly... Around you may found two types of people one who is struggling to lose weight and the other one who is struggling to gain weight which is exactly opposite. If you wish to gain weight or muscle, you may find some trouble due to genetic makeup but here we are going to share the secret how to overcome it.

Some important fatcs to follow to gain weight:_

to gain some weight, you also need to gain some fat, without fat it is not posible to gain weight.

There are no magic foods, powders or pills present on this earth which allow you to gain muscle without fats.

Keep in mind your body is very different from the body builders, so avoid the idea to look like them. They have different muscle fibers than you and they are also using illegal substances such as steroid, drugs etc.

If you are a teenager make sure you will required a hard time to change your body dramatically. it will take along time such as 6months or year but in this time don’t get fad up.

Simple Mantra for weight gaining is eating more and lifting more heavy weight which is possible for you? Which sounds goods.

So if you are looking to gain weight or muscle then keep this facts in mind to get beeter results. ]]> Weight Training Sunil http://www.fitnesstantra.com/threads/1374-Facts-on-gaining-muscles http://www.fitnesstantra.com/threads/1373-Body-bulking-up-rules?goto=newpost Wed, 18 Aug 2010 06:58:15 GMT Are you wishing to simply* bulking *up your body? If yes then follow the simple rules to get maximum benefit in short span of time. *Rules for... Are you wishing to simply bulking up your body? If yes then follow the simple rules to get maximum benefit in short span of time.

Rules for bulking up:-

For bulking up It is quit simple you require to eat more and train heavy in order to gain muscle weight.

To gain quality mass on your body make sure to have high quality of nutrients which are proteins, fats etc. form various sources such as cheese, eggs, chicken, meat, sweet potato, banana etc.

Make sure to increase your carbs intake for around 1.5-2gm per pound of your body weight. Which will works as a fuel in your workouts and helps to maintain energy levels, which also helps to release proteins in your muscle by shuttling amino acids.

Increase your intake of good fats which you will get from peanuts dry fruits, fish etc which helps to decrease low fats from the body, and helps to gain quality mass.

Workout matters a lot to gain weight, make sure to workout for 60mins for 3 days a week to gain muscle faster.

Also make sure to do cardio for atleast 20 mins to pump your heart and allows you a perfect shape.

You can also have protein supplements which is the basics of supplementation which are a Multiple Vitamin and Mineral formula, 3 grams of Vitamin C split in 3 equal servings throughout the day, 200mcg of Chromium Picolinate, and essential fatty acids coming from either fish oils, flaxseed oil or extra virgin olive oil.

Also make sure to have a good quality of sleep for atrleast 7-9hours which helps to deprive lousy body fats from the body.
Follow this simple rules for bulking up your body. ]]> Weight Training Sunil http://www.fitnesstantra.com/threads/1373-Body-bulking-up-rules http://www.fitnesstantra.com/threads/1359-Energy-Consumption-Of-Weight-Gain?goto=newpost Tue, 17 Aug 2010 15:15:54 GMT Because the body must spend *energy *to create the fat, the amount of energy that a person must spend to lower of weight is slightly smaller than the... Because the body must spend energy to create the fat, the amount of energy that a person must spend to lower of weight is slightly smaller than the amount than must consume to raise of weight. There is an endless number of mechanisms in the body that manage the metabolic rate in this sense the loss of weight and increase of weight. Thus, the real pars of weight vary between the individuals. In addition, the previous calculations assume that all the gained weight and is lost in fat form. In fact, one is a mixture of proteins, carbohydrates, etc (in the muscular weave, organs, etc.)

Considers the following calculation theoretical. [The original investigation]

The fat contains approximately 3,500 kilocalories by pound (32 kJ/g).

If one consumes 3,500 kcal more of the necessities of the body, one will gain a little less than 1 frees (0.45 kg) of fat due to the thermal effect of foods. (Supposing that no of the energy becomes the thin mass)

If one burns 3,500 kcal more than one eats, it is lost around 1 frees (0.45 kg) of greasy matter, supposing that the fat is only burned (this is near the 100% since even residual heat of the account for kcal 3,500). Nevertheless, power plants can come from catabolism of proteins (muscles), and the fat can preferentially be kept. The use of different materials like the body that there is available must be considered. ]]> Weight Training Gourav http://www.fitnesstantra.com/threads/1359-Energy-Consumption-Of-Weight-Gain http://www.fitnesstantra.com/threads/1358-Social-Perspective-Of-Weight-Gain?goto=newpost Tue, 17 Aug 2010 15:12:21 GMT In last centuries, an obesity degree has been seen like indicative of the personal or familiar prosperity: “The *calories *are little, the physical... In last centuries, an obesity degree has been seen like indicative of the personal or familiar prosperity: “The calories are little, the physical work was difficult, and most of people he was as thin as Greyhounds.” In individual, a married woman who was thin was worthy of pity, since its form demonstrated that his husband could not allow the luxury to feed his suitable one; on the contrary, to have a fat wife was a symbol of status: there was much no to eat, and it did not have so that hard work. Only at the beginning of the century twentieth present resource of abrogation made lose fat. The fat connection with the financial well-being persists less in the present time in some developed countries.

Although the excess of weight during some time has been seen in the contemporary western society like “unacceptable”, every time is more acceptable socially as more and more overweight and obesity.

The obesity between the women who reside in the US. he has become more acceptable socially, probably, partly, because more of a third of the women of 20 or more years they are obese, according to a study published in the edition of July of Economic Investigation, the information of Washington Times.

For the study, Frank Heiland, associated professor of economy in center of Florida of the State University of Demography and Health of the Population, and Burke Maria, a senior economist in the Bank of the Federal Reserve of Boston, analyzed data of national of the CDC of Health and Nutrition Survey. The investigators found that the average weight of the women between the ages of 30 and 60 years has increased in 20 pounds, or 14%, from 1976. Between the women who weigh 300 pounds more or, the increase was of 18%, according to the investigators.

The investigators also found that the car-image has changed and that the obesity has become more acceptable socially in the United States. According to the study, the woman average weighs 147 pounds in 1994, but she declared that she wanted weigh 132 pounds. In 2002, the woman weighed average 153 pounds, but said that she wanted to be 135 pounds, according to the study. “The fact that the wished weight of the women has even increased suggests is less social pressure to lower of weight”, wrote down the investigators. ]]> Weight Training Gourav http://www.fitnesstantra.com/threads/1358-Social-Perspective-Of-Weight-Gain http://www.fitnesstantra.com/threads/1357-Description-On-Weight-Gain?goto=newpost Tue, 17 Aug 2010 15:07:28 GMT Increase of the *muscle *or increase of *weight* can as resulting from happen the exercise or for the bodybuilding, in which the* size *is increased... Increase of the muscle or increase of weight can as resulting from happen the exercise or for the bodybuilding, in which the size is increased of the muscle through force training.

If sufficient weight for increase of the corporal fat deposits gains, it is possible to be suffered of overweight, is defined generally as having more corporal fat (woven fatty) that is optimally healthy.

The increase of weight has a period of latency. The effect that the consumption has on the increase of weight can vary much based on the following factors exercise regime, the amount of water ingestion, amount of fat of present salt or sugar in the food, the hour of the consumed day, the age of each individual, its country of origin, individual level of stress in general, and the amount of water retention in the ankles/feet. typical periods of latency vary between three days and two weeks after the ingestion.

The overweight is a common condition, specially where the food provisions are abundant and sedentary styles of life. As much as 64% of the adult population of the United States one considers with overweight or obesity, and this percentage has increased during last the four decades.

The increase of weight can cause the following effects, depending on the variable before mentioned, but in general they are limited a:

1. Increase of percentage of corporal fat
2. Increase of muscular mass
3. Increase of the hydration levels of the body
4. Increase of size of the chest
5. In more extreme cases:
6. A remarkably greater stomach
7. The abdomen leaves the orbits upwards and, creating a distended average section

]]> Weight Training Gourav http://www.fitnesstantra.com/threads/1357-Description-On-Weight-Gain http://www.fitnesstantra.com/threads/1178-New-fitness-trends?goto=newpost Thu, 12 Aug 2010 09:44:06 GMT Have you got bored by doing or by following the same exercise routine? We all know how exercising is good for us. But what if you get bored by doing... Have you got bored by doing or by following the same exercise routine? We all know how exercising is good for us. But what if you get bored by doing the same exercise. Your workout session should have fun which helps you to do more and lose more exercise. Then follow the new trend which we are going to discuss:-

Ramping:- Ramp is a simple piece of equipment developed by international fitness expert Gin Miller. It is an inclined plane and hence gives you the same effect of incline treadmill walking. This small, light and portable piece of equipment is very helpful for your rear muscles, core, abs, back, hips, thighs and calves.

Which is said to be one of the best and safe technique that helps you to be in shape and well toned. It is a form of cardio fitness.

Do with your partner:- another way to escape the boredom workouts is to do workout with your partner. Which helps to motivate you, and allows to feel great when you are working in a group.

Qiangbo:- Qiangbo is a synthesis of martial arts principles, weight training and plyometrics. It’s an exciting new way to fitness, and has applications in self-defence too. Which also includes strength and disciplines.

Qiangbo literally means waves of good, strong energy, and aptly describes the feelings of a practitioner. It is a wonderful way to make your body vigorous, fast moves, combining, and powerful body.

So if you are bored with following the same exercise routine try this to get rid of boredom. ]]> Weight Training Suyog http://www.fitnesstantra.com/threads/1178-New-fitness-trends http://www.fitnesstantra.com/threads/1162-The-Basics-Of-Weight-Training?goto=newpost Thu, 12 Aug 2010 05:40:26 GMT If he is forming his own program, you need to know some principles basic the force formation. These principles will teach to him how to make sure... If he is forming his own program, you need to know some principles basic the force formation. These principles will teach to him how to make sure that it is using the sufficient weight, to determine their series and repetitions, and to assure that you always are progressing in your training.

1. Overload: In order to construct the muscle, you need to use more resistance than the muscles are customary. This is important more because the more it does, than its body is able to do, reason why it would have to increase his service load to avoid plateaus. In level language, this means that it must be the enough rise of weights that you ONLY can complete the wished number of repetitions. You must be able to also finish your last repetition with difficulty but with the good form.

2. The progression :-. In order to avoid plateaus (or adaptation), it is necessary to increase the intensity of its regularity. You can do this by means of the increase of the amount of raised weight, the change of your series/repetitions, the change of the exercises and changing the type of resistance. It can make these changes on a weekly or monthly base.

3. Specificity :- This principle means that you must train for your goal. This means that if you wish to increase your force, its program must be designed around that objective (for example, to train with heavier weights near its 1 RM (1 maximum representative)). In order to lose weight, to choose a variety of repetition ranges to point different muscular fibers.

4. Rest and recovery :- The days of rest are as important as the days of training. It is during these periods of rest that their muscles grow and change, so that asegúrese of we are not working such muscular groups 2 days in a row. ]]> Weight Training Gourav http://www.fitnesstantra.com/threads/1162-The-Basics-Of-Weight-Training http://www.fitnesstantra.com/threads/1161-Strength-Exercise-Selection?goto=newpost Thu, 12 Aug 2010 05:39:51 GMT What exercises that you choose to do are the departure point to create an optimal session of exercises. You must make selections wise that to take... What exercises that you choose to do are the departure point to create an optimal session of exercises. You must make selections wise that to take maximum advantage of each exercise. My advice is to choose the force exercises that are exercises of multi-joins instead of a single movement of the joints. For example, it squatting chooses a position on an extension of the leg and yield of its investment in the exercise is obtained much more. In addition, this type of selection exercises is much more probable that they simulate the real life or real sport gesture. In the real life we used many muscles and the joints in a very fast succession to move. To work this way eliminates the necessity of the isolated movements like flexions of biceps. Have this in account when selecting the exercises during the training.

Maintain the number of exercises manageable. Of three to five exercises of high intensity it is well. It does not think that you can make 15 exercises of force in a single session and even so obtain a training of high intensity. With too many exercises, one tends to the fatigue before finishing or reducing its global production and obtaining a training of smaller quality.
The optimal moment for a complete training in the training of force of high intensity is of about 30 minutes ]]> Weight Training Gourav http://www.fitnesstantra.com/threads/1161-Strength-Exercise-Selection http://www.fitnesstantra.com/threads/1160-Cool-Down-For-A-Faster-Recovery?goto=newpost Thu, 12 Aug 2010 05:39:03 GMT After a hard training, it seems that the complete rest would be the best way to reduce the lactic acid (that causes to pain or fatigue) and to... After a hard training, it seems that the complete rest would be the best way to reduce the lactic acid (that causes to pain or fatigue) and to encourage the recovery. This is not necessarily certain. In one recent Medicine and Science in Deportes and daily Exercise article, the investigators found that “active rest” accelerates the muscular recovery and reduces the lactate levels faster than the complete inactivity. After intervals hard, a group with immobilization completely, another exercise in a 30% between the intensity intervals. The active group to reduce sanguineous lactate levels more quickly and could reach a superior power in all the training. It has been written much about fast recovery after the exercise of high intensity. Many equipment, such as member of the team of Penn State equipment, to use the recovery of assets like inherent part of its program of training. Another study showed to similar effects in healthy subjects, men non trained.

What this means for you?
Refresh after the sessions of its exercise and you will feel better!
Continue making exercise in around a 30-50% of the intensity of the exercise during about a 5-10 minutes. So to run a little after crossing the line of goal in its amused race following or race, place to begin with right to that store of food! Or, to walk at least while they graze. And washing that bagel downwards by far water! ]]> Weight Training Gourav http://www.fitnesstantra.com/threads/1160-Cool-Down-For-A-Faster-Recovery http://www.fitnesstantra.com/threads/1159-Active-Recovery?goto=newpost Thu, 12 Aug 2010 05:35:13 GMT After the athletic competition or of a hard training, it seems that the complete rest would be the best way to encourage the recovery. Nevertheless,... After the athletic competition or of a hard training, it seems that the complete rest would be the best way to encourage the recovery. Nevertheless, the investigation is beginning to find some advantages in the recovery of assets. The active recovery talks about to the participation in the exercise of low intensity after the training. There are two forms of active recovery. One of them is during the phase of cooling immediately after a duro effort or training. The second form of active recovery includes the following days a competition or intense training others. The investigation is every greater time on the benefits of both types of active recovery.

A study published in Medicine and Science in Deportes and Ejercicio (1) found that the active recovery immediately after the event to its recovery and reduces to the muscular lactate levels more express than the absolute rest. After intervals hard, a group with immobilization completely whereas a second group exerted the 30 percent between the intensity intervals. The active group reduces the lactate levels in blood more quickly and could reach a superior power in all the training.

Another study (2) found that the exercise of low intensity adding to the period of rest after the competition not only did not diminish the physical recovery of an athlete and in fact had
positive effects in the psychological recovery by means of the improvement of the relaxation.

A third study found recovery active encouraged the elimination of lactic acid and and helped to accelerate the recovery. (3) the general theory is that the activity of low intensity helps the sanguineous circulation that as well, aid to eliminate lactic acid in the muscle. recovery of assets of low intensity seems significantly to reduce the accumulated blood, lactate and to accelerate the muscular recovery. Nevertheless, all agree in which more study is necessary to establish a clear answer about the best way to recover of an intense exercise. ]]> Weight Training Gourav http://www.fitnesstantra.com/threads/1159-Active-Recovery http://www.fitnesstantra.com/threads/1158-Muscle-Pain-And-Soreness(Pain)-After-Exercise?goto=newpost Thu, 12 Aug 2010 05:31:50 GMT The stiffness (DOMS) describes a phenomenon of *muscular pain*, muscular pain or muscular rigidity that feel in 12-48 hours after the exercise,... The stiffness (DOMS) describes a phenomenon of muscular pain, muscular pain or muscular rigidity that feel in 12-48 hours after the exercise, specially at the beginning of new a program of exercise, after a change in the sport activities, or after a dramatic increase in the duration or the intensity of the exercise.

This muscular pain is a normal answer to the unusual effort and is part of an adaptation process that takes to a greater resistance and force in muscles to recover and to develop hypertrophy).

This type of muscular pain is not exactly he himself who the muscular pain or fatigue that experiences during the exercise. This pain also slowed down is very different that the acute pain, suddenly and injuries like injury and tensions muscular, that are characterized by an abrupt pain, specific and sudden that takes place during the activity and, often cause inflammation or hematomas.

The deferred pain DOMS is general at its worse moment in the first 2 days after the activity and diminishes in the next days.
the enough frequent and bothers enough, mainly for which they initiate an exercise program or the addition of new activities. A nascent sportsman who the bicycles 10 miles, followed of abdominal flexions and are probable that it experiences muscular pain and pain in the following ]]> Weight Training Gourav http://www.fitnesstantra.com/threads/1158-Muscle-Pain-And-Soreness(Pain)-After-Exercise