4 Ways to Test Heart Health

Heart disease is still ranked at the top cause of death. Age people with coronary heart disease are increasingly younger, triggered by an unhealthy lifestyle. Therefore, you should always consult your heart health on a regular basis, either through a series of medical check ups, and check it out yourself. You do not need special medical equipment to examine your own heart health. There are 4 ways to test heart health,is still in a state safe or not.

1. Waist circumference
Waist circumference is more broadly not only cause a muffin top or sagging fat around the abdomen. Women who measure waist circumference over 88 cm have a 79 percent greater risk of dying from any cause (including cardiovascular disease and cancer), rather than their waist size of 71 cm or less. To measure, wrap a tape measure around waist at its widest part (usually in the area near the navel).

"The stomach is largely a product made ​​in the kitchen," says Malissa Wood, MD, a cardiologist from Massachusetts General Hospital in Boston. To start merampingkannya, chewable seven to nine servings of fruits and vegetables and three servings of grains every day. Every two weeks, the consumption of fish, fisheries are also rich in omega-3, such as salmon. Try to consume 30 grams of fiber and at least 50 grams of lean protein each day. Do not forget cardio exercise for one hour, three or more days a week. Train your muscle strength is also two times a week.

2. Heart rate at rest
The size of the heart rate at rest or exercise (resting heart rate) could be the benchmark of a good fitness. The lower, the better your body. If you want to know the condition of your heart rate, before it got out of bed the morning, use your index finger and middle finger to find the pulse on the inner wrist. Detakannya count for 10 seconds, and multiply that number six times to find your heart rate per minute (bpm, or beats per minute).

Heart rate between 60-80 bpm is considered good, in the normal sense. "People have a very healthy resting heart rate below 60, and it is good. But resting heart rate above 60 and below 80 can indicate a problem of dehydration or underlying medical problems, such as thyroid disease or anemia," says Wood. If your size does not fit in the second figure, and you ate a pretty healthy and drink enough water, try to consult with a physician.

Basically, cardio exercise will also help lower the resting heart rate. But the best exercise is interval training. Perform high-intensity exercise in a short time, which will make your heart muscle is more efficient. Add to ride my bike with interval speed for 30-60 seconds, or run once or twice a week.

3. Heart rate after exercise
You also need to measure heart rate recovery after exercise (heart rate recovery). "The faster the heart beat returned to normal after exercise, the healthier your heart," said Cheri Wiggins, MD, physician in Twin Falls, Idaho.

If the heart rate does not go down at least 12 beats in one minute after exercise, you run the risk of heart failure, even death. Calculate your target heart rate with this equation:

(220 - age) x 0.6 = low point of the target heart rate
(220 - age) x 0.8 = high point of the target heart rate

Example: if you are 34 years of age, then (220-34) x 0.6 = 112 to a low point, and (220-34) x 0.8 = 149 to a high point

Then, start exercising, by running or cycling, until you reach that point (use a heart rate monitor to measure it). Then, stop and immediately count the pulse. One minute after you stop exercising, count your pulse again. Subtract the second number of the first number.

If the number is less than 12, your target is to exercise at least 150 minutes per week, or five sessions per 30 minutes, with aerobic exercise such as brisk walking. No need too ngoyo while doing so. On a scale of 1 to 10, perform with the intensity level of 4 or 5. So the better your cardiovascular conditions and heart rate after exercise higher, increase the duration and intensity of your workout.

4. Shriveled earlobe
Bottom of the ear lobe (which is usually pierced for earrings) are slightly folded or shriveled, are often cited as a symptom of coronary heart disease, high cholesterol, or diabetes. However, you do not need to immediately believe it.

"Heart disease does not cause ear lobe shrink, wrinkle or lobe that cause heart disease. However, these conditions seem to be a marker of an unhealthy lifestyle," said Sarah Samaan, MD, cardiologist at Legacy Heart Center in Plano, Texas, and author book Best Practices for a Healthy Heart.

Another study found a correlation of 80 percent between the folds of the ear-shaped diagonal in persons under the age of 40 years, with coronary artery disease. This fold will not disappear, but you can minimize the risk factors for heart disease itself. For that you need to know the history of heart disease in your family, keep your weight, blood pressure and cholesterol levels. In addition to exercise regularly, eat healthily, and avoid stress.

How Robert Pattinson Maintain Athletic Body

Let's try to see a healthy lifestyle a young actor Robert Thomas Pattinson. How to maintain fitness and body shape is required. "Running and kickboxing is my favorite sport," he said. Routine activities for ideal body shape is certainly not easy, this is how Robert Pattinson maintain athletic body.

Is spaghetti lovers say that having the ideal body is not easy. "My body must stay within the ideal form, because every role I play demands. I should be more diligent practice and reduce my favorite food, "he added.

Unlike when he played in the Twilight series, the new film titled Bel Ami, Pattinson are required to increase their muscle mass to make it look more masculine. The "vampire" teen idol is also required for high-protein foods 5-6 times a day. These foods include lean meats, soy milk, and egg white.

In addition to running and kicboxing, a man 26 years is also often do bodyweight training on location. "Activities on the set quite solid, so I choose circuit training to save time. Jump squats, crunches, jumping lunges, and squats are the exercise that I normally do on the set. Usually, each as much as I do 10-15 reps, "said the lover Kristen Stewart in

How to Through Exercise, Without Fitness Equipment

Trying to find an alternative exercise without gym equipment. Because you are not a member at the gym, does not mean you can not undergo an exercise program. There are how to through exercise, without fitness equipment. Because exercise programs are also not always require gym equipment. Can utilize their own body weight as a "burden" during rehearsals.

How to start an exercise program, first you need to consider is knowing the condition yourself. Would you like to dine and entertain relationships while out of town, or try the local food while on vacation? Almost certainly, the answer is "yes".

So, make a plan for exercise, for example:

ensure that you spend a little time to exercise every day. Although exercise will not seintens time with a personal trainer at the gym, at least will help you to keep running the exercise habit. In addition, light exercise helps burn energy coming from a variety of meals that you attended.

Try to do a program compiled by Michelle Mason, personal trainer from Quick Fitness in Brooklyn, New York, and author on this site Fitness Michelle Mason. In just 30 minutes, you can maximize your workouts by burning more fat. Without the need for a special room, or gym equipment such as the gym.

1. Warm up for five minutes of jogging, or walking in place while doing jumping jacks (melompatkan feet to the left and right, clapping his hands above his head).

2. Do the under one by one, and only stopped when it is needed. To resolve this one motion, you should only take five minutes.

* Squats or jump squats, 15-20 reps.

* Front lunges forward and side lunges.

* Push-ups, 15-20 reps.

3 Recipes Body Slim Japanese Women

The experts say, if you want healthy learn from Asia, especially Japanese women. Including how to slim the body of a Japanese woman. What is the science of how they are dealing with a wide variety of foods in a meal. By applying the recipes lean and youthful style of Japanese women, as described in the book Naomi Moriyama Japanese Women Do not Get Old or Fat, you can learn how simple 3 recipes body slim Japanese women.

Home-based diet

Try the kitchen dishes Tokyo, which serves a lot of fish, vegetables, rice, soy, tea, and fruit. Everything is processed in a simple way. Distinctive flavor comes from canola oil, onions, carrots, and bok choy.

However, according to Lilian Cheung RD DSc, director of Health Promotion and Communication Department of Nutrition, Harvard School of Public Health, the sodium content of these foods should be reduced.

Eat anything

You can still eat anything, as long as in small portions and healthy. According to T. Colin Campbell of Cornell University, a traditional food eaten Asia safest when trying to lose weight.

Often exercise

No need to sporting heroics. Simply by walking as much and as often as possible. In addition to easy to do, walking can help erode the stubborn fat on your body and heart healthy.

How to have a slim body that is simple enough, but to consistently do so, it is sometimes difficult.

Why The Sit-up Exercises to be In Vain

One of the exercises that are considered capable of maintaining an ideal form stomach, and remove the fat in the abdomen is a sit-up. Sit-up exercise that right will necessarily result in a sexy body, especially the abdomen. Do not make the wrong move, because if the sit-up one, then the exercise would be futile. Try to find out why the sit-up exercises to be in vain.

If any movement of sit-ups, even so your neck pain, muscle cramps, and so forth. Sit-up exercises, or variations thereof, crunch, which is designed to strengthen abdominal muscles, back and core muscles, is actually very easy to do. Immediately improve if you still find errors in practicing the movements, such as below:

1. Style of the old sit-ups are usually only made the back and neck muscles become tense, and is not supportive of the abdominal muscles. Crunch the correct movement is focusing on the abdominal muscles. Concentrate on your abdominal muscles, feel how the contract area.

2. If your neck is tense, it means you are not doing the movement correctly. When you try to get up from lying position on the floor, make sure the one who works the abdominal muscles, not your shoulders and neck. So, who should be part of the stomach feels tense or contract. Place both hands crossed over his chest to let your abdominal muscles to work without the help of hand. Or, bend your arms until almost touching the ears. Do not put hands behind your head.

3. Stick your chin to your chest while doing the crunch turns out to be a trigger tension in the neck. Make sure there is a distance of about fist between your chin and chest. Find a focal point in the ceiling directly above your body, and focus on that point when you lift your shoulders and head off the floor. The focal point that helps prevent strain on the neck.

4. What you want might be doing the opposite, ie pull your navel to the base of your spine. During the crunch movement, abdominal muscles must always be in a "locked" or drawn into. Only in a "locked" will work the abdominal muscles.

5. Not surprisingly, your efforts during this movement was painful, because you save a goal that is not quite right. Movement crunch will strengthen the abdominal muscles, which actually makes your stomach more "big". Crunch is not throwing away the fat. So, if you add your abdominal muscles without reducing fat, abdominal fat it will look better.

Well, that flat stomach you reach your dreams, add cardio exercise (eg jogging or brisk walking), and more importantly, reduce fatty foods!

Secret Jennifer Lopez Slim Stomach

Secret  Jennifer Lopez slim stomach. Before fame as an actress and singer, Jennifer Lopez is known as a dancer first. So when it finally became a singer, she also chose dance pop music that required a lot of dancing. In fact, Jennifer was able to move swiftly to singing and dancing in a touring series "Dance Again" which rolled out in Europe, Russia and the Middle East in recent months.

Have a beautiful belly and keep it tight at the age of 43 would need effort. She said the key point is the movement of plank (you're a frequent practice of yoga or pilates is certainly familiar with this position). The next step is as follows:

1. Perform initial position as press-ups, with the shoulders and wrists in a straight position, legs extended backwards. Head held parallel to your body.

2. Place your hands on the floor with your fingers wide. Then jump in with both feet landing to the right hand, knee position behind the right elbow. This movement makes the stomach facing to the right so to train the abdominal muscles.

3. Lompatkan return legs to starting position and hold for a few seconds. After that, lompatkan back both feet to the left hand, then lompatkan back to its original position. Make sure you give the same amount of effort for both sides.

4. Repeat this movement for 10 times in 20 seconds. After that short break, and do come back as many as four sets.

Core muscles (the muscles in the abdomen, lower back and pelvis) will be stretched if you do a plank position correctly. At the time of this movement, tighten or pull your stomach in, and continue as long as you keep doing this exercise.

Really Want to Snacking After Exercise, Signs of Malnutrition?

Is it possible that our bodies are still malnourished? Do not assume that our bodies have fulfilled all the nutrients. Okay that has consumed a healthy menu, but definitely better to know the adequacy of nutrient intake in the body.

It turns what we want to eat after exercise can be measure of whether the body malnourished. Really want to snacking after exercise, signs of malnutrition?

According to Joanne Casulli, holistic health and nutrition experts from Scottsdale, Arizona, taste to snack after a workout may mean you lack the necessary nutrients in the body.

"The desire to eat something after a workout can be suggested as a message from the brain that the body runs out of something that is essential for the functioning of the improvement, development, and cell growth,"

This habit can be a bad thing if what we eat too much, adjust diet to be in vain. It is a certain type of food that is not good even for a fitness program.

1. Savory foods

Savory food cravings are a sign that the body is dehydrated. In addition, the body may also lack the minerals sodium and sodium. To fix this, make it a habit to drink plenty of water before, during, and after exercise.

2. Fatty foods

If the sports hobby is not matched with a healthy lifestyle by adjusting the diet. The desire to eat fatty foods is a sign that your body is deficient intake of fat, but do not overdo it.

3. Sweet foods

If you so wish, perhaps you are in need of additional protein or carbohydrate. "Want to eat sugar is a sign that the brain tells us, one of the sources of energy in the body is running low," he said.

You certainly know about the three types of food, fat and sugar consumed in excessive amounts is not recommended. After the exercise of good consume protein, wheat, beans and fruit juices.

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The Proper Training to Form Sexy Buttocks

Talking about the ideal body shape, the buttocks are not left behind to be noticed. For women, buttocks beautiful form is the targe ideal body building, even for some men. Perhaps one is interested in is your beautiful ass. So we will explain the proper training to form a sexy buttocks.

Many people use cardio exercise machine to burn calories, build stamina, reduce stress and other benefits, including tightening butt. Yes, many women want to have a sexy butt. So, it would be better if we know which cardio machines are the most influential in this aspect. Is the treadmill, elliptical trainer, stairmaster, stationary bike or rowing machine?

According to the invention, the following were the results that show how much butt muscles are activated by different cardio machines:

• Treadmill (jogging): 48.9% active glute
• Elliptical: 32.6% active glute
• Treadmill (walking distance): 24.3% active glute
• Stairmaster: 24.0% active glute
• Recumbent Bike: 6.0% active glute

The treadmill is still the winner. However, if you want to use the elliptical trainer or bike for your cardio workout, rest assured, here are some tips to guide you in your ass to train many more:

• Jogging: The foot touching the ground with the heel, followed by the soles of your feet.
• Walking distance: When using the treadmill, add the slope. If you walk outside, try walking italics: This will train your ass from different angles.
• Elliptical Trainer: Santaikan your hips slightly backward so that the butt sticking out, and push with your heels as much as possible.
• Cycling: Use a bicycle in an upright position. Then sit a little further back seat and focus on pushing the pedal down firmly. If you spin, stand up and pull your butt backward when your body is stretched forward.
• Stairmaster: Bend slightly at the waist and take the steps larger, as if you ride two at once. Remove the rails, forcing their buttocks to take the brunt of stabilization tasks.

Well, a variety of training above are some good cardio training to help form a tight butt and beautiful. Happy training!                      
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What's True Jogging Can Make Life Longer?

Ways to live longer and healthy to old, everyone would know how. But it's not easy to be consistent in doing it. Regular exercise and healthy eating, we admit is not easy. But the sense of want to live long and healthy life is always there. Any light aerobic stated are able to live a long jogging. That's a result penelitain, what's true jogging can make life longer?

Report of the Danish scientist, man or woman jogging on a regular basis experienced an average increase in life expectancy between five to six years. The greatest benefits of jogging, the researchers say, would be obtained if a person do with a slow or leisurely pace, and enough to make breathing a little out of breath. Instead of running at high speed which makes your body work hard.

"Our research results clearly answer whether jogging is beneficial to your health. We can say that jogging regularly extended. The good news is you do not have to do it too hard to get the benefits," said Denmark cardiac health expert, Dr Peter Schnohr, which involves 2,000 men and women in the study.

Conducted research on jogging Schnohr is part of a study titled Copenhagen City Heart Study. This study monitored 20,000 men and Danish women aged 20 to 93 years since 1976.

The team led by Dr Schnohr investigate the average rate of mortality among 1116 men and 762 women who often do jogging for about 35 years. Participants also were asked how much time is spent jogging every week, whether they are running with slow, medium or fast.

Than the group who never jogging, the risk of death in both men and women who regularly jog down to 44 percent. The data show, taking into account the age factor, jogging can increase the life expectancy of men and 6.2 years longer and women 5.6 years longer.

According to the researchers, the ideal jogging is done for one to 2.5 hours in one session at a moderate pace. Within a week, jogging should also be done between two to three times.

Exercise That's Right for Hypertension

Hypertension of course a serious problem for health. How to cure high blood pressure naturally is with regular exercise. If you are lazy to cure, hypertension lead to heart attack and stroke. We know regular exercise is not easy. Also do not go around through sport, because the body condition and age. So that you need to know the exercise that's right for hypertension.

Approval from a doctor 

Before you start an exercise program or exercise, make sure to get permission from your doctor. The doctor will evaluate you to make sure you are in good enough physical health to undergo the training program. The doctor also may give advice about what can and can not do.

Aerobic exercise 

These exercises can help control blood pressure. Any type of cardio you do so effectively during moderate intensity. Choose one type of exercise you like, such as walking, running, or cycling.

How long does it exercise

To get the benefits from exercise, be sure to do so within a reasonable time. American College of Sports Medicine recommends physical activity for 60 to 90 minutes five days a week to lose weight and 30 minutes for the prevention of disease risk. Make sure at least to exercise or physical activity for 30 minutes every day.

Weight training

Weight training has a tendency to increase blood pressure when you do it, but exercise is still useful. When you lift weights, your muscles develop an increased resting metabolic rate (RMR) you. If you add a 0.5 kg load on your muscles, it can burn 30 to 50 calories per day, according to University of Michigan Health System. However, to avoid spikes in blood pressure, choose a lighter load.

You surely know that the natural way of lowering high blood pressure with a healthy diet and regular exercise. I think this is enough to reduce high blood pressure. So, do not do a futile exercise or cause the body pain.

Recognize Nutrition Facts on Food Products

How to live with health care, very well accustomed to each person. Who are the people who do not like the body condition always fit and avoid diseases. For that, starting from the easiest for us. Well, here's a pretty good habit but are rarely noticed, that recognize nutrition facts on food products. 

If you undergo a fitness program, body building, lose weight or gain mass, must pay attention to nutrition information products you buy. Although it looks trivial, but you surely realize that nutrition is a support to form an athletic body. The food you eat, especially snacks, also influence whether, and how long you will get the ideal body.

Fortunately every food manufacturer is required to include any content of foods in their products. Yes, in the white box titled "Nutrient Information" that contained all the information you need to meet the daily nutritional needs. The table lists the information that has been specified position, for any nutritional value.

Panel 1. In this panel, and there is Serving Servings per-Packaging. You need to remember, is not always a pack of food (eg potato chips size) means a food, and from this panel you can get the information how many servings are available in a pack of food. 

Panel 2. From here, you can find the Total Energy (in calories) in one serving of your food; One dish xxx calorie-containing food products. All you need to be aware of is how much energy from fat, because fat is more difficult to convert into 

Panel 3. Well, this is the panel you need to watch out, because here there is information on how much Total Fat, Protein, and Carbohydrates Total in one serving of your food. To help, also included Nutrient Adequacy Score (% RDA) which is an estimate of your daily nutritional needs. AKG percentage indicates what percentage of the nutrient adequacy of a dish filled with food.

 Panel 4. This is where the nutrients contained in one food bonus your food: vitamins and minerals. From here also the one you can tell if the food you choose poor nutrition or not. This table can you handle links measuring between one product to another product, which is higher in vitamins and minerals are better.

So next time you are captivated by the large size of potato chips at the corner supermarket, do not forget to check the nutrition value of his information. Do not forget, the combination of fitness the right to food, including snacks, the right is the key to successfully achieve an athletic body ideal.

The Right Treadmill, The Right Benefits

What is a treadmill and how much benefits for fitness? Treadmill exercise is a tool that is widely available in the gym. For those who are extremely busy, with a range of home fitness exercise equipment of choice. Well, one of the exercise equipment used in the home is a treadmill.

You are interested in buying a treadmill?  get it the right treadmill, the right benefits.

Treadmill exercise is one of the most popular tool that many people in her home. Compared to many other cardio equipment, treadmills burn more calories. One mile walk quickly able to burn about 100 calories. Another advantage of the treadmill is being able to adapt to different levels of training and variations in speeds ranging from walking to running.

But it can be said treadmill price relatively expensive. It plans to buy a treadmill should be considered ripe for us to not be disappointed with the treadmill has been purchased. One of the things that determine the comfort of the surface where the treadmill is running. Choose a surface long enough to allow us to adapt.

Like any other electronic goods, the more features of the treadmill, the better. For example, there is a choice of speeds, type of ramp that has been previously programmed, depicting a heart rate monitor, and easy to operate.

One of the treadmill is quite complete and has just launched its Adaptive Motion Trainer is the production of Precor, a manufacturer of fitness equipment from the U.S.. Product Adaptive Motion Trainer (AMT) is a blend of three fitness equipment, namely steper machine, treadmill and cross trainer. Since its launch, AMT has won numerous awards as the best fitness equipment.

The only fitness equipment in the world that can adapt to human gestures. The concept of this machine is to provide flexibility to the user whether to make a move to run or just do a small step. On appeal regular treadmill, these tools provide more variety of movement.

Products that have been developed since four years ago, it also allows users to instantly change the movement without the need to press any key. More sophistication is not using electricity because when we use to move or rotate will cause power automatically.

Well, do not hesitate to buy a treadmill, and exercise routines for maintaining health. Choose a treadmill that of very many benefits to get from it.

7 Tips to Keep Exercise Motivation

Finding the motivation to exercise regularly? to diet or bodybuilding program. I too have felt the motivation is easy to lose any time, so training program stopped. Is the motivation to exercise can be obtained from friends or a girlfriend? not be, the biggest motivation is from yourself.

Of course we want to remain always and undergo regular exercise. Good for health or maintaining ideal weight. The following may help you on 7 tips to keep exercise motivation.

1. Set a goal

Start with a simple goal, then advanced to the stage of a long janga. You will remember your goal to be achieved, and make it become a reality. Someone will get very easily frustrated and give up if you have goals that are too ambitious.

2. Make everything nice

Find a exercise or activity that you enjoy. Training program will run smoothly if you do it without a load. If you do not enjoy a specific exercise program, do not immediately decide to stopped. However, try it with something different. Remember, exercise does not have to be boring, you can start according to your hobby.

3. Physical activity as a daily routine

Many people have argued, it is difficult finding time to exercise. Time is no reason for you not to do exercise. Perform a simple manner, for example, use the stairs (not elevators) at work and pedaling a stationary bicycle or treadmill while you watch TV at night.

4. Write a plan of training program

Make exercise a regular exercise plan on paper can help you stay motivated. Take note of what has been done, how long you exercise, and how you feel afterwards can help you to assess what you need to correct the deficiency.

5. Join a friend

You should not be alone. Invite friends or colleagues to join you when deciding to exercise. Doing activities together will make you more excited and motivated.

6. Reward yourself

Each training session, take a few minutes for you to feel how useful exercise. This type of internal reward can help you to make long-term commitment in doing regular exercise.

7. Be flexible

If you are too busy working out and felt unable to perform the exercise program as scheduled, take one or two days to rest. Do not force something that is not possible you can do. The important thing is how you can go back to training program after a good feeling everything back.

source : www.mayoclinic.com

Identify Type of Exercise is Right for Yourself

Physical exercise or fitness is best suited to the characters themselves. Actually all kinds of good exercise to go through, but we can choose which one best suits the pleasure or necessity. Some people are like, sepekbola, gymnastics, tennis or swimming, or like any kind of exercise. But there are also just like gymnastics, or just fitness. But it could be confused in choosing an exercise program for yourself.

But the problem comes when the exercise becomes a heavy burden, as a condition that must be done to health. Need more motivation for people who are lazy to exercise. One of the many training programs engaged, is the fitness building the ideal body shape, an attempt to body beautiful, athletic, or maintain the condition body that has been formed.

Well, to determine the most appropriate, for this you need to identify type of exercise is right for yourself.

Identify the type of muscle, the body and the type of exercise

Before selecting and undergo training, it helps you know your body type, muscle and type of exercise. By knowing these three key words, you will be helped in determining the best type of exercise for you.

* Muscle Frame

The muscle in question here is striated muscle or skeletal muscles used for movement of the body. Types of skeletal muscle is generally divided into two fast-twitch muscle and slow-twitch. Fast-twitch muscles to contract quickly and also release energy in a very short time. Muscle is suitable for activities that require movement such as sprinting speed or power lifting.

While the slow-twitch is the opposite type, because this muscle to contract less rapidly and release energy gradually. This muscle is ideal for this type of exercise that requires endurance such as cycling or marathon.

* Body

The human body is itself a kind of mixture of different types of muscle, but usually there is one type of muscle the body's most prominent or dominant. Type the human body can be divided into three general categories namely:

1. Ectomorph (skinny talent)

If you are tall slender body with less fat you belong to this category. In this type, the body predominantly slow-twitch muscle, and perhaps you will succeed with this type of exercise is aerobic.

The bones of the 'ectomorph' are small and lightweight, with a little muscle and too little. Usually the body is higher than it should. People ectomorph is naturally not strong enough, he had to work very hard to form a mass on his body.

2. Endomorph (fat talent)

The main characteristic for this category is a round body and fat in people with type endomorph, fast-twitch muscle is more dominant.

Physical shadow is usually represented in the picture much terkontsentrasikan mass in the abdomen. This may be true or not. An endomorph arms and legs are usually short in length and size tend to be tapered.

* Type of Exercise

There are three basic forms of exercise that is aerobic, anaerobic and stretching. Any form of exercise is associated with three important elements that determine the fitness of strength, endurance and flexibility.

- Aerobics.

This exercise emphasizes endurance and cardiovascular fitness. This type requires a continuous movement in a long time and involve the entire cardiovascular system such as heart, lungs and blood vessels.

The main purpose of this exercise is a type of oxygen delivery efficiently. With the ever-increasing aerobic conditioning, the lungs can inhale oxygen better. Likewise, the heart and blood vessels that deliver oxygen to the muscles.

- Anaerobic

These types of exercises do not involve the aerobic system. Most of the energy obtained from glucose stored in muscle. Glucose is rapidly depleted due to the intense efforts that muscle becomes tired. Weight lifting is one example of type of of anaerobic exercise.

- Stretching

Stretching prior to exercise is needed in order to achieve the flexibility of the muscles to avoid injury. Muscle injury and will be vulnerable to illness if it does not stretch.

Other properties, stretching can relieve pain or soreness after hard work or exercise for eight hours or more, and cause the muscle to remain flexible. To achieve good results, do stretching before and after exercise in which muscles are getting hot. Ever, between 5-8 minutes.

beautiful healthy lifestyle

Relation of Proteins, Age, for Body building.

If you are a man want to have an athletic body shape, body building fitnees be an option. However, most people are afraid to start too early (answer: it's never too early, as long as the load is removed is not too heavy, fitness would have a positive effect on teen's body). Even so, more and more people who feel "too old" to start, or re-exercise.
On a fitness program, protein intake has been the main menu, but sometimes one feels not right to consume lots of protein. For that you might need to know the relation proteins, age, for body building.

(Never) Too Late for Redemption
Being a parent is considered synonymous with "fragile", "easy to hurt", and "not fit". But that only happens if, when young, the body is maintained with a healthy lifestyle. Studies show that long-distance runners have fewer health problems, especially the joints, and more slender bodied than their peers who rarely berolahraga1.

And, believe it or not, fitness is the key to achieving fitness in old age, even when you do not feel young again. Gym on a regular basis can to prevent body to sarcopenia, the muscle mass susutnya person due to aging, and the effect on the level kebugaran2. Still worry that you are too old and "weak" to lift the dumbbell? A research has shown, men and women aged 60 years who exercise regularly can have the same fitness level with someone who was 30 years old.

(How to) Reverse the Time
Sport, especially fitness, it will not make your skin tight again but, if done regularly, can restore your fitness as a young man. You are aged 55 years or more is recommended for fitness twice a week with light weights and high reps. Mentoring by a personal trainer may be needed, to to prevent mistakes that could cause injury (such as lowering the bar too low when bench press).

If you have entered the gym as part of your daily life, no matter whether you were 30 or even 60 years old, your daily protein requirement will be higher than those who are not fitness, about 1.6 to 2 grams per kilogram body weight perhari2. In fact, protein requirements for older people in fact do more, whether or not fitness routine. This is because the muscles in the elderly is more easily broken down than younger people, so the extra proteins needed to restore the muscles that have been unraveled.

Extra protein from which it originates? Unless you have a specific allergy (eg seafood allergy), you can get extra protein from anywhere. One study found an increase in muscle mass that is almost similar in older people who eat meat protein (beef) and soy protein (soy) 3. However, the aging of the mouth and teeth may cause difficulty eating meat is too tough, for example. Therefore, high protein dairy products can help you increase your daily protein intake to maintain muscle mass and, ultimately, your fitness.

source: www.l-men.com

The Secret of Bananas for Body Building

Ideal body building, conducting exercises in the gym, sports and fitness is a series progaam you do to establish or maintain an ideal body shape athletis. Of course you know that's very helpful to build your body, Have either of you know the benefits of bananas? Yes, bananas are very good to accompany workout.

Bananas have a fairly intimate proximity with fitness activities, maybe a personal trainer you ever advised to eat a banana before or after gym? Of course you're curious, what the fruit of this one so often glorified sportsman? Let's peel the skin and deeper recognize it, the secret of bananas for body building

Carbohydrates and exercise

Unlike the cardio training such as jogging or cycling, the only source of energy during weight training is karbohidrat1. Apart from the carbohydrates we eat before workout, can also be obtained from the energy reserves of carbohydrates in the body. After weight training as fitness, carbohydrate reserves will be depleted in use. Therefore, the consumption of carbohydrates after a workout will recharge the reserves of carbohydrates in the body.

Why banana helps workout program?

That 's where bananas come in! Structure Mushy bananas are soft and make it easily digestible and absorbed by the body. One fifth of the banana to eat is carbohydrates, which gradually turned into simple sugars such as bananas matang2. Of the total carbohydrate contained bananas, 20% it is glukosa3. Glucose-rich course content suitable for feeding the tired muscles after a fitness or exercise. In addition, 20% of total carbohydrates in bananas are fruktosa3. Simple sugars is unique because it takes more time to process the body, making it suitable for consumption of extra energy during exercise.

Bonus for you lovers of bananas, the fruit of this one is also able to make you stay active. The content of Vitamin B6 and Vitamin C work together in maintaining the immune system to not get sick. Vitamin B6 is also contained in the fruit helps metabolize protein. Tips for those who want to eat, it's good when ripe banana consumed (when the skin is yellow and the expansion there is brown spots), because that is when the content of antioxidants in most tinggi5 bananas. A good alternative for energy content at the gym, right?

Well, no need to think again about the length of banana, this fruit is favored by many people even toddlers and children. Proved to have good relations in the workout program for build body athletis. Every day consume a banana is a natural thing, obviously fresh fruit has good nutrition rather than a dish food products

Source of Protein for Body Building (Plant Protein)

Protein for Ideal body building. Protein intake is essential for the build of athletic and muscular body, but the intake is not only dependent on the source of the supplement only; food can be a supportive element. Proteins of the already highly prevalent in the ears, for you enthusiasts fitness; where in the course of your ideal athletic body shape, protein intake is one of the main nutrition is most important. For high source of protein, the plant protein source you can read the next article in  'Source Protein for Body Building (Animal Protein)'

Apart obtained from supplements, protein can be obtained from animal and vegetable products through food. The complete amino acid content of animal protein to some sources say that animal protein is better than vegetable protein. However, the fat content in animal products often make the switch to vegetable protein. So Which protein should I eat? Let's have a look one by one, source of protein for body building

Plant protein

With all the goodness of animal protein, cholesterol is a fat that can only be found in products of animal origin. Because of this health concern, many people are switching to plant protein. Let's learn more about beans, nuts, grains, and peas.

7. Beans

Soybeans (soybean) is the most popular plant protein. This is caused by high protein content, but the price is more affordable. Soy milk also has benefits for people who have lactose intolerance or allergy to cow's milk. In addition, soybeans also contain antioxidants which can counteract free radicals. Still in the category of beans, green beans (mungbean) is also an alternative high-protein foods. In addition to protein, green beans also provide other nutrients, such as: vitamins, minerals, and fiber

8. Peas

Peas or beans (such as peas) are not commonly consumed vegetable by the people of Indonesia. However, you may be interested to vary your diet with peas after learning that peas also contain proteins other than fiber, vitamins, and minerals.

So, where should I eat? Balanced nutrition is the answer. Remember with adage that "the excess of everything is bad"? Seimbangkanlah consumption of both, because in addition to protein, animal products and vegetable also contain other nutrients that are good for the body.

9. Nuts

Good news for you who like to eat beans. In addition to good taste, high in protein was nuts. But what about fat? You do not need to worry because the fat in nuts are good fats for heart health. But with all his benefits, that does not mean you can consume them in amounts too much, might even take you to the stomach than one pack sixpack.

10. Grains

Grains or grains, such as wheat, is more widely known as a source of carbohydrate. But, you know that whole grains also contain protein? On wheat, the protein content could reach about 9%. Surprising fact, yes? However, consumption of grains should be limited, especially for those who are on a low carb diet.

Source:
1. www.l-men.com
2. Boyle, M.A., & Long, S. (2010). Personal Nutrition. Belmont: Wadsworth Cengage Learning
3. International Fitness Association (IFA). (2008). Fitness ABC’s Training Manual & Fitness Instructor Certification Course.

10 Best Source Protein for Body Building (Animal Protein)

Protein for Ideal body building. Protein intake is essential for the build of athletic and muscular body, but the intake is not only dependent on the source of the supplement only; food can be a supportive element. Proteins of the already highly prevalent in the ears, for you enthusiasts fitness; where in the course of your ideal athletic body shape, protein intake is one of the main nutrition is most important. Aside from being a source of energy and play a role in the formation of new cells in the body (especially muscle), protein is very important also affect the work of enzymes, hormones, immunity, balance of fluids in the body organs.

Apart obtained from supplements, protein can be obtained from animal and vegetable products through food. The complete amino acid content of animal protein to some sources say that animal protein is better than vegetable protein. However, the fat content in animal products often make the switch to vegetable protein. So Which protein should I eat? Let's have a look one by one, 10 best source of protein for body building

Animal protein

Proteins are composed of several amino acids, some of which can be produced by the body and some will not. Amino acids that can not be produced by the body or it is called essential amino acids can be obtained from food. Compared by proteins from plant, animal protein such as meat, fish, milk, cheese, and eggs contain all nine essential amino acids the body needs.

Products derived from animals generally contain high fat. However, it does not mean we should not consume them. Consumption of meat and low fat milk is the best solution to get the good of the animal products without the excess fat which will slow the process toward your sixpack abdomen.

1. Red Meat

Konsumsi red meat seperti daging sapi, kambing dan domba baik untuk tubuh. Selain sebagai sumber protein, red meat juga penting sebagai sumber vitamin B12 and zat besi heme. Vitamin B12 merupakan vitamin yang sulit ditemui pada tumbuhan. Oleh sebab itu, orang yang hanya mengkonsumsi protein nabati memiliki resiko kekurangan vitamin B12. Zat besi terdapat dalam 2 bentuk; heme dan non-heme. Zat besi heme adalah tipe zat besi yang lebih mudah untuk diserap oleh tubuh dibandingkan dengan non-heme. Oleh sebab itu, konsumsi red meat baik untuk memastikan kecukupan zat besi pada tubuh.

2. White Meat

Chicken is one example of white meat protein sources. Similarly, red meat, chicken also contain fat and cholesterol. There are a lot of chicken fat on the skin and the chicken thighs, so choose the chicken breasts.

3. Fish

Of course we all already know that fish is a high-protein foods. However, in contrast to the flesh, we do not have to worry about the fat content in fish. Some types of fish, such as gindara have a very low fat content. Other fish such as salmon and tuna have enough fat content, but do not worry because the fat contained in it is a good Omega 3 fats.

4. Milk and other dairy products

80% protein in whole milk is casein protein, while the remaining 20% ​​is whey protein. Combination of both types of proteins will optimize your sixpack workout. Whey protein can be absorbed quickly by the body making it suitable to be consumed before exercise. In contrast, the effects of slow release casein protein for maintaining protein content as long as you sleep. High milk protein casein can be found on the L-Men Regular Slow Release Formula.

In people with lactose intolerance, milk consumption can cause diarrhea, so it can be replaced by yogurt consumption. This is possible because the lactose in yogurt is broken down through fermentation processes. L-Men also provides other solutions, namely through the L-Men Hi Protein Asiatix. Its low lactose content is safe for consumption by people with lactose intolerance.

5. Eggs

Eggs are one of the foods commonly consumed by fitness enthusiasts to meet the needs of high protein since time immemorial. Why is that? Protein quality was assessed by several parameters, one of which is a biological value (BV). The higher the BV value of the protein that is easily absorbed protein in the body. Compared with other protein sources, the value of BV (whole eggs) is the highest, ie 100.

6. Anchovy

You may be surprised with this fact. Yes, food is often underestimated (often achieved the "food of the people") was a high protein content. Although small in size, protein content was 10%. In addition to protein, you can also get calcium from fish consumption. Little cayenne pepper!

For high source of protein, the plant protein source you can read the next article in 'Source of Protein for Body Building (Plant Protein)

Source :
1. www.l-men.com
2. Boyle, M.A., & Long, S. (2010). Personal Nutrition. Belmont: Wadsworth Cengage Learning
3. International Fitness Association (IFA). (2008). Fitness ABC’s Training Manual & Fitness Instructor Certification Course.

Secret Body Building by Regulate Caloric Needs

How to build athletic body, bored with a thin body condition. Athletic body shapes, ideal and a sixpack abdomen of a man's dream. Fitness alone is not enough, It's time to get acquainted with the secret of forming regular athletic body ideal addition to the gym. What is the secret body buliding than sports or go to gym? Important in relation to food intake, especially calories your body needs for the body building. Secret of body building by regulate caloric needs

The Secret of Calorie for body building

You know, every day for up and move, even when sleep is, your body uses energy. Nutritionists measure the energy that the unit "Calories", and that energy comes from the foods you eat. Here's the scientific secret of mass gain: increase your calories per day to increase muscle mass, just add 500 calories a day. This is to increase muscle mass which has a thin body, the initial of ideal body building.

Want to know tips to raise your calorie intake in a healthy way? Make sure your daily diet contains nutrients below:

Protein. Proteins are the "bricks" making up your muscles and your sixpack. Protein needs of our body is as much as 1.5 to 2 g per kilogram body weight per day. Not only from the chicken breasts and eggs, you can also get protein from soy and dairy, nuts, and milk.

Fruit and Vegetables. Do not underestimate fruit and vegetables! Antioxidants in fruits and vegetables can ward off free radicals that form when you are weight training. In addition, fruits and vegetables also contain minerals, vitamins, and fiber that can keep you stay in shape.

Carb. Carbohydrates are the body's main energy source, and the only fuel your muscles while weight training. Choose the source of carbohydrate such as brown rice and whole grain breads and avoid simple sugars too much energy to last you all day.

Healthy fats. Fat in avocados, olive oil, nuts, and fatty fish are actually required to maintain a healthy body, especially the brain. However, still limit their consumption and avoid bad fats found in fried foods.

Simple Meal Planning

Want more in planning optimal diet for body building program, Follow the simple tips below:

Breakfast: Oatmeal or whole grain bread by boiled eggs can be your choice. This combination helps provide the energy "durable" in your body. Combine by vegetables for balanced nutrition.

Lunch and Dinner: Eat lunch and dinner by portion of a lot more but still free fried and other fatty foods. Special for dinner, only consumption of carbohydrates to help the body feel more relaxed and easier to sleep.

Before and After Fitness: Eat high-protein milk before and after weight training, because that is when the body requires more protein to repair muscle cells are damaged. Adequate carbohydrate intake (as in fruit juice or bananas) after exercise to restore muscle carbohydrate reserves and prevent the erosion of muscle due to lack of manpower.

8 Suggestions for Muscle Building Exercises

Granted that every man longed for the ideal body, muscular and proportional. With a physique like that, might make men more confident because they look more manly and attractive to women. A better value if a man has an ideal form of muscle, biceps and six pack stomach.

Many ways you can do to make that happen, and one that is required to build muscle and exercise practice. There are some things that maybe you need to know when to start and lead a training program to build muscle and your body, the following 8 suggestions for muscle building exercises.

1. Find a suitable form of exercise

Choose exercises that suits you. The best practice is to involve the exercise regime that planned and adjusted according to the level of fitness, health, and your needs. Consult with an experienced fitness istruktur to find the right form of exercise and efficient for you.

2. For exercise time

To get maximum results, it is important to divide the time of exercise. For the exercise to be 3 to 4 sessions and each session you focus on 2 to 3 groups of muscles. Thus, you can overload your muscles properly. Take adequate rest after the session.

3. Techniques must be properly

Implementation of proper technique not only prevents injuries, but also allows you to isolate certain muscle action to obtain optimal results. After learning the proper technique, perform each movement slowly and in a controlled manner. Appropriate measures in practice is very precise in the body's muscle building program.

4. Perform proper breathing

Many people tend to hold their breath during exercise. This raises the internal pressure that can affect the cardiovascular and respiratory function causing severe injury. You also might be able to pass out at practice if you are not doing well breathing. It is better to set a relaxed breath during exercise.

5. Monitor frequency of training

Continues to perform strenuous exercise every day for 6-7 times a week is not recommended, especially if you want to do strength training is intense. Do this exercise 3-4 times a week max. Rest on the remaining days. You can even do some aerobic exercise or recreational sports for maintaining physical activity.

6. Get enough rest

Make sure the rest after every training session. Normally, the muscles will recover and grow during the rest period. Rest period is useful for the formation of muscle nutrients that have been burned during exercise. Breaks need to be equipped with at least 7-8 hours sleep. Lack of sleep can derail your efforts.

7. Heating and cooling

Warm up and cool down the right. Warm up prepares the body to begin the exercise. It can improve blood circulation to target muscle groups. Warming can also increase muscle temperature, so that will maximize your workout time. At the end of the exercise session, cool down to bring the body back to a resting state. Can also be included by doing stretching exercises.

8. High-protein diet

Diet should always be planned according to your workout. Consumption of proper nutrition also plays a major role in muscle formation. Fill your calorie needs. The reason, the lack of calories will cause the protein was split. High protein diet is very important in building muscle.

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