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Flax Seed Fitness
on 8/6/2008 by wilsonk92 | filed in: Diet and Nutrition
A great way to maintain a healthy cardiovascular system is by adding flaxseed to your healthy meal plan. Flaxseed contains what is called alpha-linolenic acid, which is a fatty acid essential in controlling blood pressure. They have a benefit of helping with digestion; just make sure the flaxseed is crushed for easier consumption and absorption.... read more
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Compound Exercises or Isolation Training – Which Works Best For Building Big, Muscular Biceps?
on 8/6/2008 by mgunslinger | filed in: Strength Training
Compound Exercises or Isolation Training – Which Works Best For Building Big, Muscular Biceps? Compound exercises require certain muscle groups to work simultaneously and in coordination with each other. For example, in the bench press, military press and T-bar row, your arms work in coordination with your chest, shoulders and back, respectively. Although these compound movements can produce significant growth in your larger muscle areas, in most instances these exercises do not sufficiently isolate your arms to stimulate maximum growth. Isolation training, however, is specifically intended to put maximum resistance on your biceps by forcing them to power the weightlifting movement throughout each exercise.

I frequently come across articles in which some fitness “expert” will insist that compound exercises are sufficient for building big, muscular biceps. The conventional wisdom is that compound exercises are absolutely better than isolation techniques for achieving this goal.

I disagree.

If your goal is to maximize the size and strength of a particular muscle area – as in trying to build big, muscular biceps – you need a program based primarily on isolation training techniques that are supplemented with compound exercises. While isolation training will stimulate maximum growth in your biceps, compound exercises will support that growth and ensure balanced and coordinated development of your entire upper body.

The comparative efficiency of isolation training for building big, muscular biceps is further illustrated in the following analogy. Suppose that you’re planning to drive 100 miles from Bicepsville to Triceps Town on one tank of gas. If you take Road A, you will only get 20 miles per gallon, stop every 10 miles at a toll booth, get stuck in heavy traffic and take 4 hours to complete your trip. On the other hand, if you select Road B, your gas mileage will jump to 30 miles per gallon, you will encounter no tolls or traffic, and you will drive into Triceps Town in only 2 hours. Given these alte... read more

 biceps, isolation training
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Want Big Biceps? Success Is In Your Hands!
on 8/6/2008 by mgunslinger | filed in: Strength Training
Want Big Biceps?  Success Is In Your Hands! An often overlooked aspect of arm training is hand positioning. Yet proper hand position is critical when attempting to build big biceps. There are 3 positions in which you can place your hands during your arm training workouts: the supinated position; the neutral position; or the pronated position.

The supinated position occurs with your hands facing upward and is essential for biceps training success. Your hands are in a neutral position when your palms are turned inward when your arms rest naturally at your sides. Pronation refers to a palms-downward position and primarily involves the pronator muscles of the forearm during reverse-grip curls or other arm contraction exercises. To maximize efficiency and get desired results from your biceps training, you must avoid placing your hands in the wrong position when targeting these muscles.

For example, inexperienced bodybuilders often make the mistake of doing hammer curls in an effort to build big biceps. While the biceps provide some assistance in this exercise, the neutral hand position used in hammer curls make the brachialis and brachioradialis muscles the real workhorses for this movement. The brachialis is located in the upper arm between the biceps and the humerus. The brachialis is a true forearm flexor, and its sole purpose is to pull the forearm toward the upper arm. Similarly, the brachioradialis is also a forearm flexor that works to pull the forearm toward the biceps.

The biceps are most involved in exercises performed with the hands in a supinated or “palms up” position. Therefore, hammer curls are not the most effective way to train them. Yet whenever I go to a gym, I never fail to see people trying to build their biceps by “bombing” and “blasting” them with hammer curls. The sad truth is that while hammer curls are great for building big and strong forearms, this exercise is relatively inefficient for building big biceps.

To get the m... read more

 biceps, hammer curls, preacher curls
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Go Nuts about Nuts
on 8/5/2008 by wilsonk92 | filed in: Diet and Nutrition
If you are like most people, you probably love nuts. Recent medical research suggests that Almonds, especially raw and skin on in their most natural state, not only make a nutritious snack, but can also help support a healthy heart by reducing the risk of heart attacks by up to 50%. Just remember, though that all nuts are very nutrient dense in calories, so a handful at a time PLEASE!!... read more
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Exercise TV Online
on 8/5/2008 by Skamber | filed in: Other
ExerciseTV is a free, video-on-demand network dedicated to the hottest workouts, fitness trends and sports training from top instructors and trainers. With ExerciseTV users can workout on their schedule to hundreds of fat burning workouts like cardio, abs, yoga, dance and more!

ExerciseTV is available 24 hours a day, 7 days a week on demand with digital cable and online at

ExerciseTV on demand is currently available on digital cable with Comcast, Time Warner Cable, Cox and Bresnan. If you do not have ExerciseTV, contact your cable provider and let them know you are interested in having ExerciseTV added to your channel lineup.

ExerciseTV is a joint venture between Comcast, Time Warner Cable, New Balance and Jake of Body by Jake.... read more

 exercise, online
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Build Big Biceps And Chiseled Abs With Staggered Sets
on 8/5/2008 by mgunslinger | filed in: Strength Training
Build Big Biceps And Chiseled Abs With Staggered Sets A lot of guys that workout have body parts they love to train. For me, it’s my biceps – and nothing beats the pump that comes from a few sets of preacher curls. On the other hand, many people also have body parts they hate to train, such as legs, back or abs.

The bugaboo for me was abs. Oh I wanted a shredded six-pack like the ones on the covers of bodybuilding magazines – but I hated the work required to flatten and tighten my abs. Then I tried staggered sets of arms and abs training and entered the brave new world of the washboard waistline.

What are “staggered sets?” Staggered sets integrate your favorite body part training with a workout for one that you’d otherwise avoid training. For example, if you love to work your chest but hate to train calves, with staggered sets you’d do one set of calf training for every three sets of chest work that you completed. A sample chest/calves staggered set workout would be three sets of bench press followed by one set of standing calf raises, then three sets of dips followed by one set of seated calf presses, then three sets of incline bench press followed by one set of seated calf raises.

When I used staggered sets to train my abs, I integrated my abs work into my arm training in this same 3-to-1 fashion to ensure that I trained my core. For every three sets of arm training I completed I also did one set of abs work. Since I loved training arms so much, before I knew it, my abs became flatter and tighter than I ever imagined because of the staggered sets workouts. If you want to try staggered set workouts for your biceps and abs, here’s one of my favorites to help get you started.

Sample Staggered Set Workout – Biceps/Abs

Dumbbell Preacher Curls – 1x8, 1x6, 2x4 followed by 1 set of 25 – 100 abdominal crunches.
Concentration Curls – 1x8, 2x6, 1x4 followed by 1 set of 25 – 100 reverse crunches.
EZ Bar Preacher Curls – 2x8, 1x6, 2x4 fol... read more

 biceps, curls, abs
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Read Labels Carefully
on 8/3/2008 by wilsonk92 | filed in: Diet and Nutrition
Don't be fooled by advertising, claiming high in whole grains or FAT FREE. Get into a good habit of reading labels on the foods you are ready to buy. While they may have messages such as Low Fat or Reduced Calorie written all over them, when you read the ingredient statement and label more closely, you may be Un-pleasantly surprised. Look for hidden sugars, preservatives, and saturated "bad" fats.... read more
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Don't Be Fooled with Diets
on 8/2/2008 by wilsonk92 | filed in: Diet and Nutrition
Most people are completely confused when the word diet or nutrition is used. Your body needs to have nutrients replaced, whether through foods being eaten or supplementation. Do you remember what you learned in elementary school about the four major food groups? As an adult, eating balanced healthy meals from these four food groups still applies. It is extremely important to remove the "junk food" from your meal plan and stick with healthy balanced foods. If you do not like certain things such as fruits and vegetables, be sure you are taking a supplement to get the nutrients you definitely need.... read more
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Juice Plus+® capsules and chewables
on 8/1/2008 by Skamber | filed in: Diet and Nutrition
Juice Plus+® capsules and chewables Just two Juice Plus+ Orchard Blend® capsules and two
Juice Plus+ Garden Blend® capsules every day are all it
takes to experience real benefits from adding more nutrition
from fruits and vegetables to your diet. Juice Plus+®
Chewables lets parents give their children more of the
important nutritional benefits of fruits and vegetables, too.
Juice Plus+® is backed by
independent clinical research.
Juice Plus+® is the most thoroughly researched namebrand
nutritional product on the market today. Numerous clinical
studies conducted in leading universities and hospitals
by investigators in the United States, England, Australia,
Austria, Italy, and Japan show that Juice Plus+®:
• delivers key antioxidants and other phytonutrients
that are absorbed by the body;
• reduces oxidative stress;
• helps support a healthy immune system and
protect DNA; and,
• positively impacts several key indicators of
cardiovascular wellness.
Juice Plus+® clinical research has been
published in a number of peer-reviewed
scientific journals, including
• The Journal of the American College of Cardiology
• The Journal of Nutrition
• Medicine & Science in Sports & Exercise
• Journal of the American College of Nutrition
• Asia Pacific Journal of Clinical Nutrition
• Nutrition Research
• Journal of Human Nutrition and Dietetics
Juice Plus+® is inexpensive, too.
You might expect that a leading edge nutritional
product like Juice Plus+® would cost a lot. It doesn’t.
Taking Juice Plus+® every day costs less than a small cup
of coffee shop coffee – less than $1.50 a day.
Juice Plus+® is the next best thing
to fruits and vegetables!

Juice Plus+® is an all-natural, whole food based nutritional product made
by juicing a wide variety of fresh fruits and vegetables, then concentrat... read more

 fruits, juiceplus, veggies, capsules, chewables
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What Health Professionals Say
on 8/1/2008 by Skamber | filed in: Diet and Nutrition
What Health Professionals Say The large and growing body of Juice Plus+ clinical research is leading to increasingly wide acceptance of Juice Plus+ among doctors and other health professionals. Thousands now recommend Juice Plus+ to their patients and clients.

Read and listen to what a few of them have to say about the importance of eating more fruits and vegetables and the role that Juice Plus+ can play.

Richard E. DuBois, M.D.

Home: Atlanta, Georgia.

Medical Specialty: Infectious Diseases.

Education: State University of New York at Buffalo, Doctor of Medicine.

Most Recent Position: Chief of Internal Medicine, Atlanta Medical Center.

Honors: The Award of Excellence in Teaching at Atlanta Medical Center, where he was chosen as 'most valuable physician' and re-elected to four consecutive terms as Chief of Internal Medicine. President of the Georgia Society of Internal Medicine. President of the Infectious Disease Society of Georgia. President of the Medical Association of Atlanta. Listed in Best Doctors in America every year since 1994. Chosen by his medical colleagues as their 'physician of choice' in his specialty.

Why he recommends Juice Plus+: "Studies have proven that whole foods are the best source of micronutrients, in part because antioxidants and other micronutrients work together in ways we’ve just begun to understand. Whole foods also have thousands of yet-to-be identified phytochemicals that will prove beneficial for human nutrition. I tell my patients: Eat whole foods and take Juice Plus+."... read more

 fruits, health, professionals, juiceplus, veggies
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