AHMEDBLEE: Why Sports Are Good for Your Health

AHMEDBLEE: Why Sports Are Good for Your Health: Why Sports Are Good for Your Health There are many types of sports, from swimming and cycling to yoga and pilates, ...

Why Sports Are Good for Your Health

There are many types of sports, from swimming and cycling to yoga and pilates, but whether we opt for pumping iron in a gym or playing golf on a Sunday, we are always hearing about how good sports are for our health. Why exactly should we engage in physical activity?

Sports Help You Lose Weight

While extreme diets can result in dramatic weight loss, it is almost impossible to maintain a healthy weight when you begin eating normally again, states the American Council on Exercise. Combining a healthy diet with exercise is the only way to lose weight and keep it off, as it will burn the calories you consume. The government suggests you work out for at least five hours each week to lose weight, and sports are a fun way to exercise.

Sports Can Help Manage Stress

Exercise is often prescribed by health professionals as a stress management too, and the ACE states that one exercise session can produce a feeling of relaxation lasting between 90 and 120 minutes. Many people do not enjoy going to the gym, so they will be less inclined to go regularly. Engaging in a sport you enjoy will ensure that you keep it up, making sure your stress management is sustainable.

Sports Help You Avoid Disease

According to the American Psychological Association, exercise may slow the effects of aging and help ward off dementia-like illnesses. Health Talk Now states that exercise can also increase good cholesterol while decreasing bad cholesterol, and can help you avoid diseases such as diabetes, high blood pressure and heart disease. High-impact, strengthening sports such as tennis, badminton, circuit training and running can help you avoid osteoporosis.

Sports Can Improve Your Sex Life

When you are carrying excess weight and feeling unfit, sex can be a chore, but by engaging in regular sports you will increase your energy levels and flexibility, making sex a more enjoyable pastime. The Mayo Clinic suggests exercise acts as a sexual stimulant for women while reducing the likelihood of men developing erectile dysfunction.

Sports Make You Look and Feel Better

When you are able to cope with life's stresses, maintain a healthy weight and stave off dilapidating physical conditions and diseases, you are sure to look bright and feel great. You are likely to live a long, healthy life with fewer problems than people who do not engage in sports. The benefits of sports can be enjoyed at any stage of life, but if you have any underlying medical condition or are elderly, consult a health professional before beginning a new regimen.

AHMEDBLEE: Strengthen Your Abs

AHMEDBLEE: Strengthen Your Abs: Strengthen Your Abs If you could pick one part of your body to change, sculpt and shape, what would it be? For those of us with mu...

AHMEDBLEE: How to Get Stronger Shoulders Without Any Equipmen...

AHMEDBLEE: How to Get Stronger Shoulders Without Any Equipmen...:       How to Get Stronger Shoulders Without Any Equipment                                                                   ...

•       How to Get Stronger Shoulders Without Any Equipment

  
  
  
  
  
  
  
                                                                                                                              Fitness
  
  
  
  
      Arm & Shoulder Exercises
      Shoulder Exercises without Weights
      How to Get Stronger Shoulders Without Any Equipment
  
  
  How to Get Stronger Shoulders Without Any Equipment
  By an eHow Contributor
  
  
  There is no doubt that fitness centers can help you get stronger, but that doesn't mean it's the only way. Being right at your own home, there are plenty of opportunities to strengthen your shoulders. Here is how to get stronger shoulders without any equipment.
                                                                                                               
  
  
  Instructions
                                                                                                               
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  Make sure to stretch appropriately. Before you begin to workout and strengthen your shoulders, you should make sure to stretch them well. Not only should this make you feel better and help prevent injury, but it will allow your shoulders to get stronger. Not stretching and maintaining your flexibility will only hurt you as you go on with your workout regiment.
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  Work the front of your shoulder. One of the best ways to strengthen you shoulders is to work on all of those small muscles that make up your shoulder joint. To strengthen your rotator cuff, all you need is something that weighs a few pounds, depending on your muscle strength. Take something in your hand(s) and extend your arms straight down at your sides. While holding the weight, lift your arms straight in front of you all the up until your hands are at shoulder level. This is as high as you need to lift them and any further could potentially damage your shoulders.
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  • 3
  Strengthen the sides, too. Holding the same weight in your hands, start your arms at your sides again. Instead of lifting them in front of you though, you should lift them straight out to the side. Bring your hands all the way until they are at shoulder height. You should feel the muscle on the side of your shoulders as you lift your arms up. Again, any further could potentially harm your shoulder.
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  Do some push-ups. The push-up is one of the oldest and simplest exercise known to man--but it is also one of the most effective. If you want to build shoulder strength and don't have any equipment, a push-up is an excellent way to go. Lay flat on the floor or carpet (although generally the harder the surface, the easier it will be to execute). Tuck your hands under your arm pits at about the rib level, or wherever is comfortable. Press your hands down into the floor, lifting your body up into the air until your arms are fully extended. Try to keep body straight as you lift it into the air. If doing a push-up is too difficult for you, modify the motion by lifting your feet into the air and balancing on your knees. This will make the motion easier but will still help strengthen your shoulders.
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  Try shadowboxing. Boxing is one of the best ways to strengthen your shoulders and can easily require no equipment. You shouldn't be getting into the ring with anyone, but boxing will help you. To shadowbox, start by holding your fists up at eye level. Start to throw punches as you see fit. Throw combinations, one hand at a time, whatever makes you comfortable. And move around while you do it. Pretend you are in a boxing match and hitting an opponent. Move your head around, pretending to dodge oncoming punches. It might seem a little foolish, but any extra movement will only increase the fitness factor of the activity. The weight of your outstretched fists in front of your body will be more than enough to help strengthen you shoulders. Just try shadowboxing for 10 solid minutes, and see how your arms feel when you are done.
  
  

• Strengthen Your Abs

  
  
  If you could pick one part of your body to change, sculpt and shape, what would it be? For those of us with multiple body parts that don't quite match our desired shape, that's a tough question. But, almost none of us would turn down the promise of a flat, sculpted belly with a six-pack for everyone to see and admire.
  The harsh truth about that is that, for many of us, this is a fantasy our bodies aren't likely to achieve, at least not without more work than many of us are capable of and/or have the time and desire to do. Barring that, there are genetic factors that may stand in our way, making the goal of flat abs one that's just out of reach.
  We may not always be able to control how our abs look, but we can control how strong they are. Six-pack abs look good, but strong abs can make you feel good. A supported spine makes daily activities easier and protects you from back pain and injury. Moving beyond crunches, beyond the six-pack, can show you what your abs can really do.
  The Truth About Abs
  Ab myths have been around for decades, perhaps even centuries, all due to that singular goal for flat, toned abs. If this is one of your goals, one that you've failed to reach no matter how many crunches you do, knowing a few facts can help you get a clear view of what you can and can't do to tone your abs: 
  
  
   
  • Ab exercises won't give you six-pack abs. In fact, one study published in the Journal of Strength and Conditioning Research, found that six weeks of ab exercises (with no other types of training) did not reduce fat around the abs at all.
  • Genetics plays a crucial role in the ability to get flat abs, with women having a tougher time than men, simply because they are predisposed to store excess fat and the favorite place for fat to live in women tends to be around the belly, especially after menopause.
  • Six pack abs look great at the beach or the gym, but strong abs can do a whole lot more for you: A supported spine and protection from lower back pain and injury.
  • Focusing on strong abs with a variety of exercises can not only give your body more support for daily activities, it can free you from that elusive goal of getting flat abs. What a relief to let go of something that's caused nothing but angst and frustration.
   

Beyond the Six-Pack

Focusing on strong abs means a basic understanding of what your abs do:

• The muscles of your abs stabilize your torso to maintain good posture.
• Strong abs and back muscles are crucial for preventing lower back pain and injury.
• Everything you do; walk, bend, sit, stand, reach, and lift, involves your abs and back. If your torso isn't strong or is imbalanced, you'll quickly become one of millions of people with chronic lower back pain.
• The Transverse Abdominis (TVA) is often ignored in favor of the more visible muscles of the rectus abdominis (the six-pack), but is extremely important for every day functioning. It actually wraps around your spine, giving maximum stability to the spine.

Getting The Most Out of Your Ab Workouts

We now know that doing hundreds of crunches every day is not the most effective way to strengthen your abs. An effective ab workout involves the following steps:

• Choose 5-10 exercises that work all the muscles of the core, the TVA, internal and external obliques, rectus abdominis and the lower back. You also want to include exercises that involve flexion (like ball crunches), rotation (like bicycles) and bracing or isometric exercises (like the plank).
• Include both floor exercises and standing ab exercises to target both strength and functionality.
• Do 1-3 sets of 8-16 reps of each exercise about 3-5 days a week.
• Perform each exercise in slow, controlled movements. Going too fast involves using momentum, which makes the exercises less effective. You can also add resistance (holding a weight during crunches, for example) if you need more intensity.
• Do a complete program of cardio, strength training and stretching along with your ab routine for best results.
• Eating a healthy low-calorie diet with your program is essential for losing body fat.

Now that you're educated on what your abs do and how you should exercise them, check out this abdominal workout that includes exercises for the TVA, rectus abdominis, obliques and the lower back.

AHMEDBLEE: How to Get Stronger, Faster, And Build A Great Loo...

AHMEDBLEE: How to Get Stronger, Faster, And Build A Great Loo...: How to Get Stronger, Faster, And Build A Great Looking Body   Build Lean Muscle Tags: get stronger...

AHMEDBLEE: HOW TO GET A STRONG BODY WITHOUT GYM

AHMEDBLEE: HOW TO GET A STRONG BODY WITHOUT GYM: If you want to build muscle, barbell exercises are the easiest way. The problem: you need weights. Not everyone can affor...

How to Get Stronger, Faster, And Build A Great Looking Body

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  How to Get Stronger, Faster, And Build A Great Looking Body
   Build Lean Muscle
  Tags: get stronger and faster, get stronger get faster, to get stronger faster | Comments (4)
  
  
  
  
  
  
  Athletic speed and power is all about force. How fast can you move weight through space. Sprinters are powerful humans. As are boxers, football players and many other athletes that rely on short bursts of speed and explosiveness to succeed in their careers. They all have power that lasts; power that’s applicable to real life situations.
  
  
  There’s also the balance of building a great looking body and a great performing body. Some feel that the two have to be separated to see the best results. But I’m not one of those people.
  
  
  There are thousands of examples of great athletes who have great physiques. Guys who are strong, powerful, and are at the height of their sport, but also look great.
  
  
  That’s what we’re going to focus on. How to build speed and strength – or athleticism – but also a great looking body. In my mind, training for performance with some hypertrophy mixed in is the best way to train for either goal. You just have to find the right methods and the right balance.
  
  
  Athletic Power and Strength
  
  
  Where training for power you need longer rest periods, and way fewer reps. Training to build your ideal body, and building speed and strength that will last in the fourth quarter, or the final round of a fight, requires a completely different training style. Here’s a few time how to accomplish both.
  
  
  Many of the same principles apply to getting stronger, as they do to building lean muscle and a better looking physique:
  
  
  Progressively overload: if you’re going to improve, you’re going to need to be pushing yourself in the weight room. When training for power, you don’t want to be doing maximal lifts, nor do your want to be lifting to failure. You want to be keeping within that 85-95% of your max, while keeping one in the tank. The exercise has to be explosive, you don’t want to be doing a slow last rep.
  
  
  Recovery: you actually need more recovery during your sets, and it’s easily just as important – if not more important because of the weight you’re lifting – to allow your body enough recovery time between training days.
  
  
  A couple other things to remember when training for speed and strength:
  
  
  Explode on the concentric phase of the lift. The eccentric phase of the exercise isn’t as important in training for power as it is in training for lean muscle mass gains.
  
  
  In many exercises, like deadlifts, cleans, and the snatch, there often isn’t even a eccentric phase at all. You simply drop the weight after you’re finished your rep.
  
  
  Power starts with the lower body. We’re talking about full body strength here, which includes the pushing and pulling muscles of the upper body, but with athletics, the power always starts at the base.
  
  
  Even with punching. You first start a chain reaction that ends with the fist hitting the target with your back foot.
  
  
  Training for speed takes less work – in time and duration – than training for lean muscle mass gains or fat loss. Power is all about the fastest possible route to a destination. The faster a fist can hit it’s target, combined with the weight and velocity behind it, the more damage it will do.
  
  

HOW TO GET A STRONG BODY WITHOUT GYM

• If you want to build muscle, barbell exercises are the easiest way. The problem: you need weights. Not everyone can afford expensive gym memberships or buy a home gym. Maybe you don’t feel the need to get huge, but would still like to gain a little muscle and tone what you already have. Fortunately, there are some simple yet effective exercises you can use to sculpt your body.Here’s a muscle building workout you can do without weights:
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    Body-weight Exercises

    Your body needs a reason to build muscle. That reason is stress. Exercising will stress your body & force it to build muscle. You don’t have access to weights, so you’ll use body-weight exercises:
    
  • Pull-ups. Build back & arms muscles. Doorway pull-up bars or any surface where you can hang from work. If you can’t do one rep with correct pull-up technique: use momentum, ask someone to help you or use a resistance band to assist you on the way up.
  • Push-ups. Build chest, shoulders & arm muscles. Use a full range of motion: arms locked on the way up, nose against the floor on the way down. Put your knees on the floor if you can’t do one push-up. Switch to regular push-ups when this gets easy.
  • Squats. Build leg muscles. Put your hands behind your head & bend through your knees. Keep your heels on the floor, push your knees out, look forward & squeeze your glutes on the way up. Stretch your hamstrings 3 times a week if you can’t squat lower than parallel.
  
  
  
  

  Training Program

  SimpleFit.org has a 3 day a week routine based on the above exercises. It takes less than 90mins a week. Easy to mix with your work, business, relationship & hobbies. Click here for the program & the FAQ.
  

  Progression

  You must get stronger to build muscle. Doing 100 reps of an exercise builds endurance, not strength. Switch to more challenging exercises once you can do more than 20 pull-ups, push-ups or squats.
  
• Rings. Push-ups & pull-ups using rings are harder: you need to stabilize the rings while doing the exercises.
• One Arm Push-ups. Start with Incline One Arm Push-ups: one hand on a high box. Decrease the height as you get stronger until you can do them on the floor. Then switch to feet elevated One Arm Push-ups: feet on a box, gradually increasing the height.
• One Arm Pull-ups. Pull-ups with one arm. Tricky to master. Check the article on Beast Skills for their technique.
• One Leg Squats. Start with One Leg Box Squats: lower yourself on a box. Start with a high box & gradually decrease the height. Switch to One Leg Squats once you can do them from a very low box.
• External Resistance.You could consider this as weights but I’m adding it anyway. Wear a rucksack filled with water bottles or books while doing the exercises. Wear a weighted vest. Wrap some chains around your upper-body while doing the exercises. Use adjustable ankle/wrist weights. Use a belt, chain, carabiner & weights.

• Nutrition

  You need solid nutrition to build strength & muscle. Eat at least your body-weight in lbs x 18 kcal. Go for these foods:
  
• Protein. 1g/lbs daily. Meat, poultry, fish, eggs, whey, etc.
• Fat. Balance your omega 3, 6 & 9 intake.
• Veggies. All kinds, especially green fibrous veggies.
• Fruit. Also all kinds. Eat veggies and/or fruits with every meal.
• Water. 1 liter per 1000 calories you expend.
• Whole Grain Carbs. Oats, rice, pasta, breads, Ö.