Training Your Rotators and Flexors: Workout Routines

By Ricardo d Argence

Why would one bother to train the neck? Aside from just enhancing the appearance, a strong neck is a huge asset in many contact sports. We often overlook training this vital area for two main reasons. We either don't know how to do it, or we don't have the equipment to do so. With a little improvisation, we can perform some exercises to cover all the bases without using anything other than some plates, a towel, a bench, and surgical tubing.

Rotators. The 4-way neck machine does not work the rotators, so we're going to resort to simple manual resistance to work this group. While the rotators can't be worked with weight, you can simply apply resistance with your hand while slowly turning your head either right or left.

It is important to make sure that you are easing into this and that you are not using an overload of resistance. Once you have reached your limit of range of motion, you will want to try to slowly increase the resistance and then hold it there for 5-10 seconds.

Repeat the process, turning your head in the other direction, again holding the contraction when you can no longer turn the head further. Three to five sets of this should be more than sufficient to give ample work for this often overlooked muscle group.

It's also a good idea to do this exercise while seated, so your back/upper back muscles are relaxed. We want only to work the extensor group, so try to relax while performing this exercise.

Flexors: As for the flexors, you can use the neck machine if it is available for you to use. If it is not available for you, you can do some simple things and end up with the same exact exercise. Remember, the purpose of this is to tilt the chin forward and down towards the chest.

First, the simplest thing you can do is lie on a flat bench, face up, with your head over the end. Now, simply put a folded towel on your forehead and put a weight plate on the towel, holding it in place with your hands. Now, relax the head and allow it to drop downward.

Then, you will want to raise the head slowly as though you are trying to tuck your chin into your chest. You will want to make sure that both of your hands are holding the weight in place, while making sure that you are not helping the muscles perform the movement.

As with all neck work, start light and work slowly into the motions. I would not suggest using extremely heavy weight for low repetitions due to the fragile nature of the neck structure, especially if you aren't used to training the neck with weight. Several sets of 10-15 reps should easily give enough work to start building this muscle group.

There is of course another option for you. You would want to take a piece of surgical tubing, which can be purchase at any medical supply company, and have the loose ends tied into a knot. You now have a loop of tubing.

When working the extensors, you will want to sit on the bench or a chair. Place the tubing on your forehead and then place the other end around a doorknob. Allow the head to tilt back and then forward and begin to feel the resistance. Once you have made it to the limit of your range of motion, you will want to tilt backwards again and then forwards again. Do several sets of 10 - 15 reps for this exercise.

Once you find that you are ready to increase the level of resistance, you will want to move further away from the anchor point by adding another loop of the tubing or by adding a heavier gauge of tubing. You can wrap a washcloth or towel around the tubing that will rest against your forehead. This will make it much more comfortable for you and it will also keep it from slipping while you go through the range of motion. - 17268

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Stop wasting your time, effort and money on B.S. "Miracle Programs" that don't deliver results! Learn the honest truth revealed by a real Body Building expert and finally start noticing the gains you deserve. Visit us if you want to read more Bodybuilding Articles

Methods of Determining Protein Quality

By Victoria Isabel

Do not know what to look for in a protein supplement? Can't decide on the the best source of protein in your diet? Whether it is eggs, beef, whey protein, casein protein or soy protein, you might like to learn more on which of these products are best for your needs.

The Biological Value or BV

The Biological Value measures how well the body can absorb and utilize a protein. The higher the BV of the protein used, the more nitrogen the body can absorb, utilizes and retains. For example, beef rates at 80 whereas bean proteins only rate at 49.

Net Protein Utilization (NPU)

This is the amount of amino acids converted to protein by the body compared to the amount of amino acids from protein that was consumed. A percentage value of 100 means that the body uses 100% of the protein provided. For instance, whey isolate has 100% NPU value versus tofu at 64%.

Protein Efficiency Ratio (PER)

Protein efficiency ratio measures the gain in body weight divided by the weight of the protein consumed in infant laboratory rats. The FDA uses the PER to determine the recommended daily allowance of protein on food labels. Do note, however, that rats handle protein differently than humans, causing calculation errors.

Amino Acid Score (AAS)

AAS is a measure of the actual amounts of individual amino acids in a protein, relative to a reference protein. This form of measurement does not indicate whether the protein is digestible or not. One or more values mean that the food contains essential amino acids that humans require. Example: Wheat flour Lysine (21), threonine (54), tryptophan (72), valine (75)

The Protein Digestibility Corrected Amino Acid Score (PDCAAS for short)

PDCAAS is the Amino Acid Score (AAS) with an added digestibility component. The PDCAAS is the currently accepted measure for protein quality. PDCAAS is based on the amino acid requirements adjusted for digestibility of a pre-school child (determined to be the most nutritionally-demanding age group). For example, a beef with a high score of .92 PDCAAS means that it provides approximately 92% of protein synthesis for the human body.

The Essential and Non-Essential Amino Acids

Essential amino acids are amino acids that are needed by the human body but cannot be made by the body; therefore, they have to be provided for in the diet.

Glutamine - non-essential

This is a nonessential amino acid (C5H10N2O3) found in most plant and animal proteins and formed by the human body. It is shown to be beneficial when administered in the form of glutamine peptides in some patients with varying forms of catabolic stress (cancer, surgical or transplant patients). The body also uses glutamine to increase muscle cell volume and growth hormone levels. I recommend looking for proteins with high concentrations of glutamine if you are looking to build muscle.

Arginine

Arginine is a non-essential amino acid that thwarts both physical and mental fatigue. It releases both growth hormone and insulin in the body during intense exercise, thereby promoting muscle growth. It is also involved in the metabolism of ammonia and nitrogen transport. Arginine may also increase fat metabolism and lower LDL cholesterol levels in the bloodstream.

When absorbed into the human body through diet, the twenty-one standard amino acids are either oxidized to urea and carbon dioxide as a source of energy or used to synthesize proteins and other biomolecules. About ten of these are essential, and therefore, must be included in the diet.

During early human development, puberty, pregnancy, injury, or for muscle building, it is important to consume foods that contain adequate amounts of amino acids, especially those that are essential, to aid in recovery and growth. To build muscle, choose a protein supplement and pick foods that score well in several of the measures suggested above. - 17268

About the Author:

Rochester Health and Fitness Center, Certified Personal Trainers of Rochester and Rochester Group Exercise Programs provide members quality service in fitness.

Thanksgiving: The 2nd Day of My HCG Diet

By Amelia Handley

So I'll get started on the HCG diet business next, but for now I thought I'd start off with a Happy Thanksgiving for you all! After experiencing your very own Thanksgiving Day you have to see my logic in making sure that Thanksgiving was one of the "loading" days for my HCG Diet. It fit in perfectly with the HCG protocol for weight loss. And I didn't feel deprived on the food focused holiday. (Far from it...I was stuffed!)

I woke up and weighed myself (same as yesterday). Then I took my homeopathic HCG weight loss formula drops and my B-Total Sublingual drops. After waiting the required 15 minutes, I had cinnamon rolls for breakfast. And I didn't even limit myself to one since it IS a loading day. I'm supposed to eat a LOT of fatty foods so cinnamon rolls were the perfect place to start.

The family was expecting me to bring an apple pie to the big Thanksgiving gathering so I got started on it right away to make sure it would be done in time. (I peeled about a million apples for Mile High Apple Pie). I also had as many spiced apples as I wanted during the process since I was supposed to be eating a lot of high calorie, high fat foods as possible during my "loading" day. There were plenty of other "holiday" foods sitting around that fell right in line with the HCG protocol for weight loss "loading" requirement so the day went along quite smoothly.

When I was reading the booklet that came along with the HCG products I remember a list of common errors that decrease the amount of weight loss even if people think they are following the HCG protocol for weight loss. One of them was that people don't load enough high calorie, high fat foods during the first two "loading" days. Evidently it leads to increased hunger, crankiness and headaches during the diet.

I don't think I'll need any help being cranky or hungry and who wants to have headaches? So I'm really glad that Thanksgiving ensured I had plenty of high fat, high calorie food on hand. I am positive that I fulfilled the loading requirements quite nicely.

Basically I've found the HCG protocol for weight loss easy so far; but loading is probably far easier than limiting myself to 500 calories so I've got to stop congratulating myself! Regardless...Happy Thanksgiving! And wish me luck starting the next phase tomorrow... - 17268

About the Author:

Amelia Handley studied exercise science in college with a minor in Nutrition. Yet she still found herself veering from diet to diet in order to control her weight. With HCG Diet Direct she's found a program that allows her to combine her desire to control her own body weight with her education and not feel off balance.

Meet Most Of Your Nutritional Needs With Acai Berry Supplements

By Ace Bram

Do you ever feel down and tired all the time? Then your body may be trying to send you a message that its needs are not been met. It may be lacking in its needed vitamins and minerals. As more and more new properties in food are discovered, you may be amazed of the number of new discovery is on the rise as well. The latest Superfood that have hit the health scene is acai berry nutrition. After you have studied its potent properties, you will always be surprised by the acai berry.

Not many will choose to believe that such a small berry has so many properties if it is not proved scientifically. So many nutrients are packed together inside the acai berry that it was just amazing. If you are just using one berry, you may not see much result. However, when taken in a large quantity, the results are beginning to show.

Have you ever wonder what makes the acai berry so much in demand? Firstly, it is rich in fiber, which is important for making you full. Fiber is also an important element in digestion and regulation of your entire system. Its level of antioxidant is also exceedingly high-almost 30 times as compared to the red wine. This is important knowledge to know as antioxidant helps you body to remove its free radicals. As a result, you may find that the ageing process is much slower and your immunity system has been strengthened.

The benefits only get better from there. The acai berry contains a lot more nutritional content than the average berry. You will find that it has protein, omega 3 fatty acids and also amino acids. Fat is included as well but these are indispensable fats that will enhance your heart and circulatory system. In turn, you will lead a healthier life. Numerous vitamins and minerals are also available on the acai berry. We are talking about Vitamins C and E, zinc, selenium, copper and manganese.

Arm yourself with the knowledge of acai berry supplement before you buy any acai berry product. Another tip is not to take in too much acai berry. It is conservative but it is your health that is at stake here. - 17268

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Do not fall for anyacai berry scams. Stop wondering whether you how you should have avoided free acai berry trial scams by visiting our site today!

Article 21: Day 9 on the Homeopathic HCG Diet

By Amelia Handley

So remember how I was telling you the other day that I was impressed that even though I'm known for eschewing a "daily routine" I hadn't yet forgotten to weigh myself in the morning as required during HCG therapy? Well it happened. Today I forgot to weigh myself. I've got no idea why; I think I just got too comfortable.

But that means that I've got no weight loss or weight gain to report today. The weekend is heading my way (it's Thursday) and I'm already thinking about a couple functions that I'll be attending. They're definitely a "can't miss" and I'm not sure how it's going to work out for the HCG diet. But I keep telling myself to quit worrying about it and focus on today.

My kids have started to ask me if stuff that I'm contemplating in the kitchen is "on my diet" so that's helpful (if very annoying). It's kind of belittling to have an 8 year old and a 9 year old reminding you to stick to your guns when it comes to eating healthy foods.

I took the kids to school (they were late this morning) and then I took my HCG therapy drops and B-Total vitamin supplement. I picked up the cookbook and decided to glance through and see if there were any new recipes I'd like to try in the near future. I went to the store and got what I'd need for: Chicken Asparagus Soup, Turkey Tomato Soup and Orange Cremesicle. I got some other basics while I was there, too. The kids love apples so I'm always short! I like to go the regular grocery store rather than Walmart because the produce seems to be better and last longer. I'm not sure why that would be, but that's how it seems to work out.

Walmart also has a definite lack of Melba Toast variety. Alright...really they just don't have the one flavor that's my favorite: Spicy 3 Pepper. I'm going to have to stop mentioning it in every article because you're going to think I'm obsessive. But they are amazingly tasty.

I ended up making Turkey and Tomato soup for lunch. It didn't sound good when I was reading the recipe, but I really liked how it turned out. I put in a little bit of fresh herbs since I had them in the garden, but other than that I followed the recipe to the tee. I added some Melba Toast (original flavor...I thought I'd try them for dipping and scooping in the soup). And I saved my fruit so I could snack on an apple mid-afternoon.

I had Filet Mignon for dinner (after I took my HCG). I pulled the bacon off prior to cooking and then cooked it up separately to give to my kids. They love bacon. (Who doesn't, right?) The Filet Mignon was really good. I hadn't had beef in a bit and I was apparently craving it! For my vegetable I had steamed cabbage. I know most people don't have a liking for this vegetable, but I've got a strange preference for it so I thought it was great with a little salt and a lot of pepper. I was going to have the Orange Cremesicle for an after dinner treat until I realized that I don't have a blender right now. I broke it a few months ago and it hadn't occurred to me to buy a new one. So that was out. I had half a grapefruit instead. - 17268

About the Author:

Amelia Handley majored in exercise science in college with a minor in Nutrition. Yet she still found herself veering from diet to diet in order to control her weight. With HCG Diet Direct she's found a program that allows her to combine her desire to control her own body weight with her education and not feel off balance.

Health is wealth

By Jose Bautista

Health is the most valuable Asset anybody could have? What is money without health? You might reassure yourself thinking your Health insurance takes care of everything. But it is equally important for your contributions too.

Within the purview of a family, the women are the worst sufferers. They nurse and tend the entire family at the cost of their health and fitness.

Women have so many things to do around the house that they hardly have time even get out of the kitchen. They have no time to go for a walk or do some cardiovascular workouts because they have so much to do like washing the dishes, laundry or cleaning up after the kids. Although these are good exercises, they are not good enough.

A woman's involvement in the kitchen usurps her time; she is left with no time for herself after attending to her household chores. Her job entails physical labor but it is not sufficient for leading a healthy lifestyle free of diseases.

Many women have a thick layer of fat around their waist. They think its either because its hard to slim down around the waist after having a baby or the most common one- eating too much. Frankly speaking its because of lack of exercise.

The fat deposition around their waistline is attributed to pregnancy and over eating. The real reason is their indifference to exercise. Imbibing a 30 minute walk in their fitness routine can be of immense help.

How many women skip meals? The reason they give is either lack of time or diet. Skipping meals is as bad as over eating when it comes to health concern.

Skipping meals is a common practice among most of the women. At times they don't get the time to plan their diet properly but most of the times women feel that it will lead to weight loss. Unfortunately what they don't realize is that both over eating and skipping meals can lead to severe malnutrition.

Obesity is also inherited by some unlucky women. Weight loss for them is not an impossible target. They have to be more organized and follow a simple plan. Many times women never follow the diet or exercise schedule.

Here are a few things that should be followed:

It is a very wrong notion that skipping meals leads to weight loss. On the contrary body accumulates fat, as the basic metabolic rate gets slowed down.

The false notion that skipping meals can bring about weight loss has to be forfeited. It only adds to the problem. The body stores fat as the metabolism becomes sluggish.

You have to resist the temptation to eat at frequent intervals and should say a big no-no to oily foods. Artificial diets, which is become very popular of late promptly reduces weight but it has several side effects and moreover the makeover is temporary. A regular breakfast, lunch and dinner with lot of fresh veggies, grains, pulses and dairy products will definitely improve your health. Drinking 8-10 glasses of water can solve many of your health related issues. It is best to follow such natural diets as they are nutritious and balanced with no side effects.

Perseverance and a little of your time will give you a healthy life. Health is your wealth. The sooner you realize it, the better it is for your health! - 17268

About the Author:

J. Bautista is a recognized expert in Health, Fitness, and Natural Diets. For additional Health and Fitness info, visit the easyNatural Diet website.

How to Get a Cardio Workout In Your Home

By Hanif Furqan

You could encounter an overwhelming amount of home cardio equipment to purchase in stores or on the internet, and this equipment is able to offer you a long, comfortable life. A number of people prefer to do their cardio workouts outdoors, but occasionally your surroundings or the weather causes problems. If you find yourself in that kind of place, or if you merely like getting fit in the safety of your own home from time to time, then a piece of home cardio equipment would be a sensible option for you. A great piece of equipment to consider is the Total Gym 1100.

Home cardio equipment is comprised of a wide range of products, so to begin with you'll have to narrow it down to the sort of cardio workout you are willing to accomplish. Runners and hikers would benefit from a treadmill, and many hikers could rather have a stair-stepper, if your hiking is more geared toward vertical progress than horizontal meandering. Bicyclists will obviously prefer exercise bicycles, and many fitness folks may find a reason to own an elliptical trainer if we have the opportunity.

Each type of home cardio equipment includes its helpful and unhelpful factors, and they furthermore include individual issues you should explore before whipping out your credit card. Below are some good considerations when examining any piece of home cardio equipment. A nice piece of equipment to invest in is the Total Gym 1100.

* How much money are you intending to put into this? Knowing your price parameters prior to shopping ought to limit the field. You will want to get the best product you can afford, but make sure you can afford it.

* How much extra room do you have? Will this machine actually fit in the corner you thought it would, or will you be required to clear out a whole bedroom to park it? Will the non-exercising persons in your family be able to deal with having the equipment in your home? * Is that device the correct size?

A treadmill should be sufficiently long for an adult to run on, and the owner must be able to reach the foot rests and the grips on a new elliptical machine. Get on a machine before you get it; returning them could be complicated. * Will the resistance controls encompass your present capabilities, and can they adjust more intensely from there? The equipment should be able to meet your needs as you become more fit. * How loud is a particular appliance? This appears to be a silly issue, but you, your family, and maybe even your neighbors have to be able to put up with you exercising on your home gym - even if it's at 2:30 a.m. A soild unit to invest in is the Total Gym 1100.

As soon as you have chosen your ideal example of home cardio equipment which you may afford, fit in, and live with, one more question remains to be answered. Will you really use the product? Purchasing some home cardio equipment won't motivate you to take advantage of it if you're not exercising on a regular basis already. Nonetheless, If you discover the correct product and are really planning to use it, this could be the best investment you've made in a long time. - 17268

About the Author:

Hanif Furqan helps people in getting a home gym that is perfect for them. Check out his website to see reviews & great deals on the Total Gym 1100.