1) Dumbbell bench press

On a flat bench, lie face-up holding a pair of dumbbells above your chest with your arms straight. Lower the dumbbells to the sides of your chest, and then push them back up to the starting position.

2) Wide-grip pullup

Grab the bar with an overhand grip that’s about one and a half times shoulder width, and hang at arm’s length. Pull yourself up until your upper chest hits the bar. Pause and slowly lower yourself to the starting position. Read the rest of this entry »

1) Barbell front squat

Cross your arms in front of your chest and rest a barbell on the ‘front of your shoulders. Your elbows should be held high, with your upper arms remaining parallel to the floor as you perform the move. Set your feet shoulder-width apart. Push your hips back, and tower your body until your thighs are at least parallel to the floor. Pause, and push your body back to the starting position.

2) Barbell Romanian deadlift

Grab the bar with an overhand grip that’s just beyond shoulder width, and hold it at arm’s length in front of your thighs. Keep your knees slightly bent. With your lower back naturally arched, bend at your hips and lower your torso until it’s parallel to the floor. Pause and then rise back to the starting position. Read the rest of this entry »

To Keep going when you’re running a marathon is more than just putting one foot in front of another.

Below are few quick and useful tips for you:

DO FOR GOAL

“Envision what you want to achieve,” says professional running coach. “Do the training to better yourself,”. Run with as a man with a plan.

DO CROSS-TRAINING

“Insert other cardio workouts into your schedule,” says triathlon coach & facilitator in Fit Innovations. Doing another heart-pumping activities aside from just running reduces the wear and tear of your running muscles. Try penciling in a swim into your routine.

THE GOOD AND THE COMFORTABLE

When your feet are happy and supported you’ll last longer on the tracks. “Wear something that is comforting on your feet. It’s going to be a tong run,” says professional trainer. Read the rest of this entry »

Check this out and prepare yourselves or the love of your soles. Slip into the new Crocs Prepair, designed to allow the muscles to relax and recover after a long strenuous workout or a long active day. Embedded with nano-silver, an anti?bacterial and anti-fungal footbed, this unique footwear also provides a long-term cushioning and support with its ergonomic design which allows the foot to assume its natural form. This will help to aid blood flow and reduce your muscular effort during standing and walking — perfect for your recovery process! Not only is the Crocs Prepair suitable for those with an active lifestyle, it is also suited for the elderly with weakened musculature. The Crocs Prepair”.’ is available in three unique models in your favorite colors — classic clog, innovative flip flop and the traditional slide at a Crocs Concept Store near you.

Ever wonder why some creatine powders are loaded with sugar? It’s because the sweet stuff appears to improve creative uptake into your muscles. But a new study suggests that creatine may be just as effective when it’s mixed with sodium instead of sugar.

Scientists discovered that either combination produced similar gains in strength. Our findings indicate that creatine’s uptake mechanism is sodium-based. Don’t worry: The amount of sodium needed for the beneficial effect is minimal.

The squat is a great exercise for building your quads and hamstrings, but a slight tweak can help you work even more muscle. Squatting with a wide stance increases the activation of your glutes.

What’s more, setting your feet about twice hip-width apart, as the study participants did, doesn’t lessen the impact on your quads and hamstrings.

But be careful: Weak glutes can make your knees cave in. Keep your knees in line with your toes by pushing outward with your knees as you stand back up.

Go ahead: Talk yourself up, say professional trainer and researchers. In a test of vertical-leaping ability, people who said “bend and drive” out loud jumped higher than when they didn’t give themselves an instructional talk. The researchers say verbalizing the action may influence your brain’s cerebral cortex to activate more muscle fibers. As for those muscles, do box jumps: Squat, jump onto an 18- to 24-inch box, and then step down. Complete 3 sets of 5 reps, resting 3 minutes between sets.

Presbycusis (old-age deafness) happens when your sensitive inner-ear hairs stop sending messages to your brain.

Prevention

A diet high in antioxidants can have a protective effect on long term hearing. So eat seedy fruit like pomegranate. Better for your ears than seedy nightclubs.

A full stomach could improve your appearance. Eating before you train speeds muscle growth, according to professional trainer and researchers. But the secret to more growth is consuming the right combination of nutrients to boost protein synthesis after a workout. Participants ate a 570-calorie meal consisting of 52 percent carbs, 34 percent protein, and 14 percent fat an hour before exercising.

Don’t wait until you’re in a nursing home to eat prunes. Eat up now-a chemical in dried plums may keep your arteries clear. Scientists and nutritionist found that mice that consumed prune powder had less plaque in their arteries than mice on a prune-free diet. The mechanism isn’t yet identified but certain flavonoids in the fruit may help prevent the inflammation that can damage blood vessels. More studies will determine if the fruit has the same effect in humans.