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The basic diet i use to train on
I like to keep my food pretty much down to a simple level, so if you looking for something exotic you probably are going to be disappointed. I am not saying that once in a while i dont deviate from this path, but most of the time i stick to it and it works well for me. The problem with most people face is time, and if thats not the case its about money and i understand that very well indeed. So
i look around to see where the best buys buys are, and get my fruit and veg from car boot sales mostly. You can also get some great salad deals from them in the summer months as well. Dont forget that a lot of your training equipment can be aquired from these sales as well, saving you a lot of money into the bargain. Ok on to my sample diet, it may be helpful in getting you started.
Pick from the following List and vary it to your liking on different days
Breakfast
cereal with a banana (I mix some chocolate protein powder into the milk)
Or Boiled Eggs with Toast or Bread to dip the eggs with.
11 Am-ish
A sandwich with Tuna and Tomato
Some Fruit or Nuts to snack on as well
3 to 4 pm-ish
Jacket potato with either tinned mackerel(in olive oil)/beans/or chicken
or Pasta/Rice with chopped veg and maybe Fish or Chicken.
7 to 8 pm-ish
Some fruit and/or another sandwich of some sort ie:- Tuna/Salad/ I even have banana in sandwiches
I really try to base my diet around the above, which is just a flexible framework that helps to choose from. I eat other things as well of course including the the occasional joint of red meat, but i do try to keep mainly to chicken and fish which i like very much anyway. You will find sometimes that you get really hungry days due to your training regime, when this happens to me i just make the portions a little larger and spread throughout the day.
Try to get into the habit of “listening” to your body and feel its reactions to different things, if you feel sluggish after eating a particular thing try something else. Keep your salt intake down to sensible levels if you can, this information may not be the most sensational menu you have ever seen but it works as a basic framework for you to work with. I hope it gives you some ideas to put into operation, and you benefit greatly from it.
What are the best grippers to train with
I would like to ask you what grippers you use to train with, and why you consider them to be the best and why. There must be an awful lot on the market and im sure some that we have never heard of. Do you train with a grip device that you have made up yourself, if so do you feel like sharing it with us so we can progress with our grip training as well. Do you train each hand with a single type of device, or do you have some sort of double handed item that really ramps up your results. Why not hit the Facebook Button on the sidebar and post on our facebook page and lets get a discussion going.
I do know that people see grip training as some sort of magical exercise, nothing could be further from the truth. You start your grip training and get stronger, then you progress on to bigger and
harder resistance loads Just like you would for any type of resistance training. One thing to be wary of, is because the grippers are relatively small compared to the bigger weight discs etc. It is so easy to just pick them up every day and have a “squeeze”, and of course overtraining and injury can become a major problem with small muscle groups in the hands and wrists. And of course because the hands are included in just about every upper body exercise, your whole training workout routines can been thrown into turmoil as well.
I have the Ironmind Grippers and the Bruce Lee Grip Trainer, which i find to be a very useful contribution during my sessions. There are also so many other ways to train the grip, including the use of paper, a logging axe, a roller, sandbags and a whole lot more, so there is also a lot of variety you can work with. As far as i am aware the main types of grip training are for Crush Grip, Twist Grip, Rolling Grip and Tearing Grip, if you know about other types of grip training please share your knowledge with us. Lets make our facebook page an authority on grip training, where we can keep coming back and learning more together. When we train at home it is easy to feel isolated and not know where to go to find that advice we need to find out, well no excuses now because i have given you the place to work with.
I look forward to you sharing your knowledge with us, just hit our Facebook Banner on the sidebar and come in and leave your comments for us all to benefit from, and you never know you just might learn a thing or two in return. Helping each other to get a grip to be proud of…..
How to tone your body – Your Stories
Here at how-to-tone-your-body.com we really care about the health of all people who train (and beyond the training world as well), it is really concerning when young people are tempted by the drugs peddled by people who should know different. I think that it is human nature to try and find a short cut, where you can get the results you badly want without the hard work usually involved in getting them. They find a ready made audience in young men who want to look good and attract the opposite sex, but sadly this can ultimately lead to disaster in later life. A very good friend of mine a few years ago showed me a photograph of himself with three or four other bodybuilding mates, sadly he is the only one in that group left alive although he got cancer as well.
His heyday was in the seventies when he said the drug culture came into bodybuilding and strength training, and they did not know any different at the time because they were encouraged to use it. Needless to say he was anti-drug afterwards and in his gym, if he suspected you were using anything he would ask you to take a drug test which he would pay for. But if you tested posetive you not only had to pay him back, but you were banned from the his gym as well.
As a warning to people who are considering taking any banned susbstances, i am asking you to tell us any factual stories to hopefully make would be users take a step back and perhaps decide not to take the potentially harmfull path. If we can save one person from going down this slippery slope, it will have been well worth it. Please post your replies to our Facebook Page, which you can find on this blog on the sidebar, just click the Facebook banner and you will be taken to our fan page… Thank You.
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Have you ever been tempted to use performance enhancing drugs
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Do you have any stories about friends or people at your gym who are clearly abusing substances (PLEASE DO NOT GIVE THEIR NAMES, PLEASE DO NOT GIVE OUT LOCATIONS/GYM NAMES)<<<<<<<<<<<<<<
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What is your view on people who use performance enhancing drugs, is it cheating?
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How do you personally know when someone is on these substances, what are the telltale signs?
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How do you think we can discourage their use, should gyms have mandatory blood tests if they suspect someone is on them? (Indeed is it lawful to consider such a thing)
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If you have achieved everything you wanted in the gym by eating and training right, please share your diet ideas/recipes and even your workout plans if you want to.
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I have also had worries over the “mass sugar rush” products such as “creatine” am i alone in worrying these products will create a whole new generation of diabetics. You will realise that this is just my opinion, based on talking to lots of other people. But more important, whats your opinion?
Hit the Facebook Banner Icon on the sidebar and have Your Say…..
How to tone your body Questions
I just want to make this a very short post to ask a few simple questions, we would really like your input and we value your input and opinion very much. There are as many opinions and views about the way to train a particular way as there are stars in the universe, after all what may work for one person clearly does not work for all. Sammy and i want to create a whole wealth of information that can be of use to the widest possible audience across the globe. So we are asking for you to participate with us and share your valued training routines/workouts and other relevant information like your diet and sets/reps as well, with your help we can make this a real resource and a place that you will have helped to build with us. On the sidebar of this website there is a link to our facebook page, and this is where we would like you to share your views and opinions with us, we really look forward to your input and thank you in anticipation of it.
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What single exercise do you absolutely love doing and have you got a special way of doing it?
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We all know that legs are the key to overall building of size and strength, how do you train your legs. workouts/sets/reps/machine or free weights?
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I really think grip is largely overlooked as a separate training workout, what are your thoughts and what grip training do you do?
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Shoulders is something else i enjoy doing, how do you train yours and have you any tips or special exercises to share with us?
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What kind of exercises do you find really gives your back a good workout?
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Big Arms and strong Forearms look amazing if trained along with the rest of the body, how do you train yours? (I love the feeling of pumped Triceps)
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If you had to cut your training down to 4 main exercises, what would they be and why?
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How do you tackle the diet part of your training, have you any tips of foods that are high in Protein and Carbs to share with us. Maybe some exotic foods?
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Do you do any cardio training at all, i know some people training for “Strong Man Events” say they dont do Cardio?
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Please feel free to share some sample workouts with us, how you plan and do your weekly routines?
I think this will be more than enough for us to attract a whole lot of different ideas and opinions, please dont be shy hit the Facebook button on the sidebar and share your knowledge. We would like to thank you for taking part.
How to tone your body-Essential Weight Loss Training Reminders
The primary reason that most diets end up failing is because people simply cannot remember to attack their diet plans with the proper dedication. One simple mistake in eating an extra slice of pizza can make you think that the diet’s ruined, and thus you’ll crash and burn. What you need are some helpful reminders.
Most overweight people have a tendency to eat when they get stressed out. Eating for comfort is something that’s so comfortable you won’t even realize you’re doing it. A great way to avoid this emotional eating is to avoid the stress in your life. Try to lower your stress by staying out of bad situations, and if you do encounter stress, try to find alternative outlets.
The clothes you wear when you’re overweight will be constant reminders of your size. Those sweat pants, those huge t-shirts, and those ugly pullover sweaters — get rid of them as soon as possible. Having to strive to fit into newer, smaller clothes is a great reminder of what you need to do.
The simple act of writing about your plight can keep you motivated to lose weight. But more than that, you have a reference point to check when you need a reminder about why you started your diet in the first place. You can look back at the start of your journey and keep tabs on how far you’ve traveled.
When you’re watching yourself eat, you’re more likely to control your pace. You will disgust yourself if you’re woofing your food down with reckless abandon. And as long as it’s just you and a mirror, you can only be embarrassed by your own actions. Eating in front of a mirror will definitely make you slow down.
When you eat a lot of fiber, you will feel a lot fuller for a lot longer. This is especially great in the mornings, because you’ll have enough energy to last you throughout the day, and you won’t really feel hungry again until much later on. Making sure to stay properly hydrated is also important, so don’t skimp on the water.
When you think of portion size, you think of plate size. You can’t have a huge plate of spaghetti on a small saucer, so keep that in mind. Make sure you’re keeping small plates as a reminder that you need to eat smaller portions of food.
Most people give up on exercise because it feels too much like work. However, if you find an activity or a two that you love to do, you will view this as a hobby and not as exercise at all. Think about sports, swimming, cycling, or something else that you will enjoy doing.
Now, with the price of flat screen TVs out there today, no one’s suggesting that you go and throw your television out of the window. But you shouldn’t even turn your TV on during the day. If you want to watch TV, wait until a few hours before you go to bed, and never, ever eat in front of the TV.
These tips aren’t exactly rocket science, as you can see, but if you can follow them, you should have no trouble dropping a few pounds. Keeping constant reminders around about your goals is very important. Follow these tips and you will see results.
Best Protein Sources
There are a lot of conflicting sources with different information about what’s most important component in your diet for your health. In particular, there are lots of different sources of information all competing to tell you that their product is the most important; here are some tips for figuring out what’s best for you.
Which cuts of beef have the most fat? Actually, the breed of bovine can actually make a very large difference in the fat content. Very tender breeds, such as Waygu, Kobe, and Angus tend to have more fat content than tougher breeds, such as dairy cows. Prime cuts also have more fat than Choice cuts of the same region, which have more fat than Select cuts. Chuck, Forerib and Brisket tend to have more fat than Round, Shank, and Fillets. The exact fat composition of ground beef tends to be listed on the package, but is not always possible to determine.
Different fat compositions of ground beef are useful for different things. For making a sauce with ground beef, or meatloaf, using lean meat is useful to lower the final fat content of your food, and to prevent yourself from needing to drain the fat multiple times or skimming it off multiple times. However, for items like hamburgers, the more fat the ground beef has, the more juicy the finished product will be. This can make a big difference in your enjoyability.
The estimates of the correct amount of protein in your diet can vary widely. Most people do not need more than between 50 to 80 grams of protein in their diet daily to keep with basic metabolic needs. If you are exercising vigorously, you can generally use about 150 grams of protein a day. However, up to a third of your calories a day can come from protein without any ill effect. Eating too much protein in your diet instead of other basic metabolic sources like carbohydrates or fats can cause your body to break it down for energy, which can lead to a dangerous pH imbalance in your blood, causing it to become too acidic, which can interfere with basic body functions like oxygen balance.
The cheapest, most nutritious protein can vary, but generally speaking, the least expensive combination that will give you a complete protein combining all the amino acids you need is a combination of beans (brown, red, or black) and rice. Another common combination is nixtamalized corn and beans. Although that sounds complicated, the simple combination of a corn tortilla with a bean-based filling will do the trick. These contain lots of fiber, minerals, and vitamins as well as the protein you need. These also have the advantage of taking much longer to spoil and not needing to be refrigerated, which makes them much more convenient.
There are many conflicting sources of information about where you should get your protein and what is best. The cheapest and healthiest source of protein is the combination of rice and beans, but that doesn’t mean you have to cut meat out of your diet – you just have more options for dinner.
Dedicating Yourself to Get Into Shape
Getting into shape requires a serious commitment and a lot of hard work. Nobody says it’s easy, but if you have a plan and stick to it then anything is possible. Continue on to the article below and learn about some helpful ways to get yourself into shape.
The first step to getting into shape should be figuring out the reasons why you want to get in shape. Write down a list of all the positives you can think and what is causing you to want to get fit. Do you just want to eat healthier or are you looking for an overall fitness plan that incorporates both healthy eating coupled with exercise?
Next, you want to set goals for yourself. Whether it’s losing five pounds or thirty, have some goals so you know what you’re striving to achieve. Chart your progress each week and see how far along you are and what you need to do in order to get where you want to be. This tells you if you need to step it up or if you are on track to meet your fitness goals.
Educate yourself on all the different exercises you can do. For one thing, you want to exercise properly otherwise you run the risk of getting injured. If that happens then it becomes a major setback. Go online or get yourself some fitness books that will teach you about exercises and also will show you a nutrition plan to follow.
Organize your fitness routine. A person who is organized is more likely to follow the plan that is set forth. So maintain a journal with a set schedule to follow and write down notes each day as you follow your fitness regimen. When you put your plan to paper you are more likely to stick to it.
Grab a buddy and go workout with them. Studies show that people are more dedicated to their fitness routine when they have a friendly voice pushing them to do better. It also becomes fun with a partner and you can make it a bit of challenge where you and your buddy chart each others progress. Also whats great about having a workout partner is on the days where you aren’t “feeling it,” you have someone there who can push you to keep going.
Never give up. Getting fit requires hard work and dedication. Just like most things in life, getting fit will not come easy, but it is worth it! So think of how you want to look and keep pushing through until you achieve your goals. Then once you get there, it becomes easier because you see what getting into shape does for your overall health and appearance.
As you can see from the above article, there are a lot of simple ways that will make it easier for you to get into shape. It’s not easy, but if you stick to it and have a positive attitude then nothing should stop you from reaching your fitness goals.
Don’t Work Your Workout – Make It Fun
If you find that you’re dreading the time you spend exercising, maybe you’re thinking that it’s work. Work is not usually something to enjoy. There are many ways to change the way you think about your physical fitness routine so that you can get the most from your workouts, without the dread.
If you’re bored while you’re working out, it can feel like work. There are many video games that are geared toward increasing your physical activity. Try using one or more of these games that you enjoy. You might find yourself actually looking forward to getting up and moving to these entertaining programs. Many of these programs can be even more fun when you have a friend or family member play along with you and share the activity.
Another way to get a fun full body workout is to dance along with a music-based routine. There are a wide variety of these programs to choose from, for every style of music. Find your favorites and you probably won’t be able to keep your feet still. You’ll get through your workout without feeling like it’s drudgery.
Consider signing up for an aerobics class in your area. Stepping and stretching to music with a high-energy group of people can make your workouts seem more fun than doing the same workout by yourself at home. You might even forget that you’re working out as you work up a sweat.
If you enjoy spending time outdoors, maybe you would like to consider starting a garden or perhaps helping a neighbor with their yard work. Do it regularly and you’ll be more in shape without thinking of it as exercise. If you enjoy spending time with animals, you might consider taking horseback riding lessons.
Are you interested in martial arts? Taking classes in karate or kick boxing can have many benefits, and you might not feel like you’re working out as you’re learning a new skill. Practicing these skills can become an important part of your life as you become more advanced, and more physically fit while you’re enjoying the process.
Getting fit can come from dancing, walking, biking, hiking and many other physical activities if you do them on a regular basis. Think about the sports or activities that you enjoy and check to see if there’s a group or club you can join in your area where you can take part every week with others who enjoy the same things. For instance, you might sign up for weekly swim lessons at the city pool.
Since variety is the spice of life, you might want to try a mix of activities throughout the month, rather than just choosing one activity as your workout. This will help keep your workouts fresh and more enjoyable.
Increasing your physical fitness can be accomplished more easily when you’re having fun. You’ll reach your goals and have a good time while you’re getting stronger and more in shape. Joining a group, taking a dance class or challenging yourself with your favorite video game workout are just a few suggestions. Find the ways that you enjoy and you can be successful in reaching your physical fitness goals.
Cardio exercise equipment
Cardiovascular exercises are among the most popular routines known to fitness buffs. Not surprisingly, cardio exercise equipment are among the most well-known exercise machines. When you go to the gym, you could be 100% sure that you would be able to find cardio exercise equipment in many forms. In fact, in many fitness centers, such machines comprise of more than 50% of all available workout tools.
How many cardio exercise nachines do you know? This could be an interesting question. You might be surprised that you could know more than you thought. There are just too many of such machines, but of course you may not know all of them. It is said that every month, there is a new variation or evolution of current cardio exercise machines. Thus, there could be numerous of them by now. Here are the ones you could easily find. The treadmill burns the greatest amount of calories compared to other cardio exercise equipment around. Simply by walking briskly, you could already burn up to 100 calories per mile. What’s more ideal about this tool is that the speed could be adjusted to various levels for better outcomes.
Elliptical machines facilitate elliptical motions. Most compare the use of this cardio exercise equipment to actual cycling. Stand correctly on the foot pedals and move in an elliptical motion upon pedaling. Many experts assert that elliptical machines are more effective than other cardio exercise equipments in burning up more calories. It is important to observe the proper and correct use of this product.
Stationary bikes are less intense in terms of calorie burning compared to other cardio exercise equipment. You would have to pedal up to four miles just to burn about a hundred calories. Stationary bikes could be less effective than treadmills but many people prefer to use them because they are fun and exciting.
Rowing machines are exercise machines that target the arms, the abdomen, the leg muscles, and the back. The indoor equipments are used like actual rowing boats. You need top sit stretched on the allocated machine seat. Use the machine correctly or under the appropriate supervision of a personal fitness trainer for best results.
The recumbent bike could burn more calories than everyone’s favorite, the treadmill. However, it could burn less calories compared to the elliptical machine. This machine is not the type that experts usually recommend to people who need to shed off more than 30 pounds of excessive weight.
Tread climbers are among the newest cardio exercise machines in the market. They could be considered as the best cardio exercise. Needless to say, tread climbers are combining the wonders of a treadmill and climbing equipment. You could not run on this one. You could only walk. However, the calories burned are much greater.
Swing machines usually are considered as passive cardio exercise equipments. This cardio exercise equipment is rare because it is among the very few that requires the user to lie down to the floor while executing the exercise. Its effectiveness could never be underestimated, though.
