Muscle Building Workouts That Can Be Done At Home

muscle building workoutsAre you looking for muscle building workouts that you can be done at home? Here are three muscle building exercise you can do almost anywhere.

Many people are not able to achieve their goals of building more muscles due to the fact that they come up with a lot of excuses for it. One of the most common is they say that they don’t have time for it. However, when they get home, they actually have a lot of spare time to do muscle building workouts, but instead of doing them, they usually spend their time reading a magazine, watching TV, or listening to good music.

If you think that you can only build muscles when you visit the gym, which is why you spend most of the time at home watching television, you need to think again. This is because there are actually a number of exercise routines that you can do at home. Aside from the fact that these routines will help you build more muscles, they can be done without having to miss your favorite television programs, since you can literally do them in front of your TV.

Keep in mind that building muscles is not all about using muscle building machines that you can find in gyms. It can be achieved with simple types of workouts, as long as you put your mind into it. In relation to that, some examples of routines are found below, which you can conveniently do at home.

Push Ups – Push Ups are one of the best muscle building exercise routines that you can do at your place. This is because you will be supporting your own weight with it. In other words, you won’t be straining yourself when you do it, especially if you are not that heavy to start with. To build more muscles though, it is important that you follow proper execution of it. When you push yourself up, make sure that your body does not bend. Aside from that, you should also start with lesser number of repetitions first, and gradually increase it later on. Push Ups target your chest and arms; if you want to increase muscle build up on your chest, then set your arms farther apart but don’t overdo it.

Planks – This exercise is great for building your core muscles. It’s performed by lying face down on the floor and supporting your body on you elbows and toes. By keeping your back straight and your stomach pulled in tight you will get maximum benefit. Start by holding the position for 15 seconds and work up to a minute.

Squats – To make sure that you will also be building muscles in your legs, you should do some squats. Squats will do wonders for your buttocks and thighs, especially if you gradually increase the number of times you do it on a regular basis.

These are three muscle building workouts that you can perform at home. Make sure to get adequate amount of time to rest each week, so that your body will be able to rejuvenate.

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Chronic Back Pain Causes

chronic back painChronic back pain is something that many people experience. This condition can really have a negative effect on their lifestyle. Those who suffer back pain on a regular basis are unable to do many of the things that they like to do. Due to the seriousness of this condition, it is highly recommended that you learn how to avoid it. By knowing the common causes of back pain, you can take steps to prevent yourself from experiencing it. Here are some of the common causes of back pain.

Poor posture – this is one of the biggest and most common causes of back pain especially for young people. Poor back posture over a lengthy period of time can result to undue stress on your back. Poor back posture puts strain on the areas of your back that are not built to take it. Over time, this strain will take its toll and result in pain in many areas of your back.In order to avoid this, you must always assume the correct posture while sitting, standing or walking. Regardless of what you’re doing, you should always try to keep your back straight. Avoid slouching, crouching or leaning back too far. A straight back is a healthy back that is free of pain. So you should always keep it that way.

Age – as people grow older our muscles and bones grow weaker. One of the major parts of our bodies that noticeably deteriorate with age are our backs. Over time, it can be more and more difficult for us to keep our backs straight. This means that we tend to develop bad posture as we grow older. If you add bad posture with weaker bones and muscles, this can lead to severe chronic back pain. As you grow older, it is very important that you find ways to strengthen your bones and muscles (especially your core muscles). This can be done through exercise and taking supplements.

Medical conditions – sometimes, back pain does not originate from the muscles and bones of your back. There are also instances that some other medical issue is causing the back pain. Bladder problems and liver problems are known to cause discomfort and pain in the back. Certain viral infections, obesity and excessive smoking can also cause back pain. Pregnancy also includes back pain as one of the causes.

Injuries – various injuries can result to back pain even if the injury has already healed. There are many sports injuries that result to chronic back pain long after the actual injury has been treated and healed. Sometimes, the only treatment for this kind of back pain is a regular dose of pain medicine. Those who suffer severe back injuries need to go through extensive physical therapy.

Taking preventative measures to insure a strong and stable back goes a long way towards eliminating the debilitating effects chronic back pain can have on your lifestyle.

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Anti-Aging Diet Tips

One key to looking and feeling younger is an anti-aging diet. As we grow older, it makes sense that we start making sure that we remain as healthy and as youthful looking as possible.  We really don’t have to settle for seeing a lot of wrinkle lines developinganti-aging diet on your face, as well as other common ailments that come with old age.  Of course, you don’t have the liberty to pick out the problems that will plague your health when you get older, especially when you can’t turn back the clock and tell yourself to stop smoking or living a rather unhealthy lifestyle.  Yet, you can address them in the soonest time possible, thus giving you a good chance of avoiding them altogether.  Even old dogs are capable of learning new tricks, as opposed to how the saying normally goes, and you can surely develop a healthier lifestyle for yourself by taking part in an anti-aging diet. This basically means you’ll have to avoid eating or drinking anything which may contain harmful toxins, and including food and beverages that will provide your body some much needed nourishment.

This, of course, does not mean you’ll have to engage in consumption of bland tasting foods and completely doing away with the “grub you love”.  What this simply means is that you’ll have to be more knowledgeable of the food that you eat. This will allow you to slow down your aging process.  It’s all about doing some research of your own and becoming more aware of what you should be consuming without anyone nagging at you about what you should and shouldn’t be eating.

You may not be much of a vegetable lover, but you should know that they contain several anti-oxidants that help in battling elements which can contribute to a rapid aging process.  Even raw vegetables should be consumed, as they contain necessary nutrients that can keep you looking healthier and younger.  Fruits are also high in vitamin and mineral content, so you should definitely eat more of these if you wish to look like you did in your mid-30. Lean meats also good for you and should be a regular part of your diet. Whenever possible avoid or at least minimize eating anything which has high fat content.

These are just some tips to get you started on that anti-aging diet. Take these tips into careful consideration, and pretty soon you’ll start looking at yourself in the mirror with a new found appreciation.  You will discover more energy, better skin tone and you’ll be radiating such a glow that people will think that you’re much younger than you actually are.

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Anti-Aging Skin Care

anti-aging skin careOne of the most interesting topics on skin care is anti-aging skin care. As one gets older, the natural defense of our skin (and in fact of the whole body) weakens. Anti-aging skin care is about protecting your skin from the negative effects of aging process. Anti-aging skin care helps in maintaining a young and fresh look for a longer period of time. However, anti-aging skin care doesn’t end just here. Besides maintaining your looks (good looks), anti-aging skin care is also about retaining the resistance to disease. Though the awareness about anti-aging has increased over a period of time, still a lot of people are unable to recognize the aging symptoms.

Here is a list of visible anti-aging symptoms that will help you in the planning and execution of your strategy for anti-aging skin care:

  • baldness, forgetfulness
  • greying hair
  • wrinkle formation
  • loss of eyesight or hearing loss and
  • menopause

The occurrence of one or more such symptoms is an indicator for upping the ante on anti- aging skin care. Note that we are talking about introduction of additional measures for anti- aging skin care, we are not talking about starting anti-aging skin care altogether. Anti-aging skin care actually starts much before the symptoms of anti aging appear.  Anti- aging skin care starts by building and following a proper skin care routine much earlier in life (say in your teens). Anti-aging skin care doesn’t mean adoption of any special skin care procedure but just following a normal procedure on an every day habit. This includes eating a lot of fruits, avoiding stress, drinking a lot of water and using natural therapies can delay the aging process.

Once the signs of aging start showing up, you should start using some additional measures in the form of anti-aging skin care products. The market is full of anti-aging skin care products. In fact there are so many anti-aging skin care products that they will probably find you even before you find them. Also, with age, the skin undergoes significant change. So you will need to analyze your current skin care procedure to make sure that it’s still suitable for your skin.



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How To Prevent Heart Disease: Tips You Should Know

As Baby Boomers age they must learn how to prevent heart disease. Heart disease is another term that is linked to several heart ailments and is considered one of the dreaded diseases that affects everyone. With so many people affected, most of these people are unaware of the symptoms that can lead to disastrous results if it is left untreated. Most of the time people think that these symptoms are just common ailments that can be treated right away. What if the symptoms persist? Will you just leave it alone? What if the medications or pills won’t stop it? All the more reason you should consult your doctor.

It is very important to know what these symptoms are, and what its causes are before it is too late. Such symptoms and causes have led many people to find solutions on how to prevent heart disease. Heart disease can lead to many heart related ailments. It is also important for people to know what these diseases are and what the symptoms are. Here are some of the diseases:

Coronary Artery Disease- One of the main causes leading to this condition is that the arteries that are the primary sources of oxygenated blood to the heart is blocked. The arteries are blocked by plaque buildup in the inner walls of the blood vessels. People who have this condition experience some of these symptoms: a heart attack, discomfort and numbness on the left part of the body which includes the shoulder and back, abnormal heart beat patterns, you also experience nausea and your sweat is cold, find it hard to breathe and digest food and unbearable pain in the chest.

Cardiovascular Disease- refers to the ailments that have adverse effects on a person’s blood vessels. This condition usually affects many women. Men who have acquired this disease originate from the heart muscle. People who have this disease experiences: chest pains, pain and numbness on both shoulders and arms, you tend to sweat more than usual, headaches that take a longer time to subside, heart palpitations etc.

How to prevent heart disease? There are many ways methods applied by many people with this condition. Some of the common causes of this condition are: having a high cholesterol rate and stress related situations, and high blood pressure. Another cause could be having an inactive, sluggish and idle lifestyle. Smoking cigarettes is also considered to be a main contributor that leads to this condition.

To be able to prevent heart disease is by watching what you eat and eating foods rich in fish oil and Omega 3 fatty acids. These foods have the ability to reduce and maintain cholesterol levels of your body. Another way is to incorporate fresh fruits and vegetables into your diet. Sea foods are also a main source of Omega 3 fatty acids so you should integrate these foods as well. Refrain from eating processed foods and meat, and if you cannot refrain from them, all you have to do is to reduce your intake from these foods.

Another way on how to prevent heart disease is by participating in physical activities to reduce stress. Get a schedule for your physical exercises within the day to have regular activities besides work. Yoga and meditation can lessen the stress levels induced by work. Another physical activity includes brisk walking every day. Walk at least 10-15 min a day near your home to keep your body fit and to strengthen your stamina. It also reduces and balances blood pressure and lessens the stress and pain on the heart.


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Acid Reflux Causes – Know Them To Prevent Experiencing Acid Reflux

There are many possible acid reflux causes that you need to become more familiar with, so that you will be able to prevent it from affecting you. It is important that you know these causes, since that can help you follow certain actions that would either curacid refluxe or prevent it. Thus, it is best to discuss the major causes of it, so that you will be able to know what you need to do, in order not to experience the annoying and painful symptoms of acid reflux.

One of the major causes of acid reflux is a poor diet. Acid reflux actually happens during digestion; in other words, you can experience it after eating your meal. It happens when your stomach secretes too much acid, which can cause it to push its food content back to your esophagus and even to your mouth. Thus, it is easy to conclude the eating spicy types of foods can cause it.

Spicy foods are actually acidic in the first place; thus, when you eat them, their acidity can cause lots of pressure to your stomach when it combines with the stomach acid. This can cause heightened levels of acid in your stomach, which will eventually lead to acid reflux. Aside from spicy foods, chocolates, fried foods, fatty foods, and those loaded with peppers can also cause the said condition to happen.

Still in the same line as diet, if you eat too much food that could also lead to acid reflux. This is because eating too much in one sitting can put too much pressure on your stomach. Due to the fact that your stomach will try to process lots of foods, it will produce lots of gastric acid and that could be the start of experiencing acid reflux. When that happens, it could soon lead to your stomach pushing back all its content back to your esophagus, which will make you feel that burning sensation in your chest.

It is best to take note that having a poor eating habit can cause acid reflux, since being overweight has the same effect. When you have gained too much weight, it will actually put more pressure to your stomach and esophagus. This does not lead to the secretion of too much acid in your tummy, but the pressure can actually open up the lower esophageal sphincter, which is also called the esophagus valve that will pave the way for the gastric acids to flow back into the esophagus.

Other acid reflux causes that you need to take note of would include the use of alcohol, lying down after eating, drinking milk while being too full, smoking, and the lack of rest. Now that you know the factors that can increase the chances of experiencing acid reflux, you should be able to avoid it effectively from now on.

For more information on leading a longer healthier life go to:anti-aging optimal health

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Preventing Diabteses

Diabetes is a really hard disease to deal with. There so many ill effects that you can get whenever you have diabetes. Many people are currently suffering from dPreventing Diabetesiabetes, and most of them really want to know how they can get to prevent diabetes. While most people say that preventing diabetes is next to impossible, there are several ways that you can get to prevent it from happening to you and get the best health possible.

If you want to prevent diabetes, there are several things that you really need to know to keep yourself healthy. Some of the tips that you can get here can really help you avoid the disease and eliminate its effects. One of the best ways that you can get to prevent diabetes is to eat healthy.

As much as possible, if your family has a history of diabetes, you should stay away from unhealthy eating. You should find foods that are healthy and very nutritious. You might be wondering what kinds of food are unhealthy. Usually, these are fast foods and processed foods. If you want to have a healthier condition when you have diabetes, you should stay away from the processed and fast foods as much as possible. Instead of eating these, you should eat healthier foods as much as possible.

Another way of preventing diabetes is to check the food that you are taking. You should limit the consumption of foods that are marginally bad and potentially bad. Usually, you can get to determine which foods are bad for your health by looking at their labels. While marginally bad foods are allowable, the verified bad foods should be eliminated from your diet plan. You should avoid donuts, pastries, and cakes as much as possible in order to prevent diabetes from happening to you.

You should also have more vegetables and whole food in your meal plan. Green vegetables that are taken in raw are much healthier for people who are diabetic. You should also get to know what you need to eat and what to avoid. You should then stick to your plan and maintain your diet. You may deviate from the time from time to time, but it should not be done daily or weekly.

You can also get to prevent diabetes by maintaining a regular exercise program. This can help you get better blood circulation, and it can make the cells in your blood better cleansed. You should try maintaining a healthy body mass index, so that you would not get any unwanted fats.

With a healthy diet and exercise, you can really be well on your way to preventing diabetes. However, you should also complement your diet and exercise with nutritious foods and supplements. You should also get to drink plenty of water and other liquids, but you should avoid drinks that have lots of sugar. Having a cup of herbal or green tea is also recommended, as it can help increase the metabolism of the body. You should be aware of processed foods and soft drinks, as they can really get to worsen the symptoms of diabetes.


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Live Foods: The Key to a Longer and Healthier Life

live foodsEating live foods is the key to living a longer and healthier life because our bodies need vitamins, minerals, and other nutrients. These nutrients should not come from a bottle/pill/potion, but from eating live foods. Live foods such as fruits and vegetables have high amounts of readily available nutrients found in naturally balanced levels. These foods in uncut form require minimal energy to digest and help maintain a healthy pH balance. Let me explain why these two factors are so important to your health.
Let’s begin with the value of eating uncooked foods. When we cook food at over 112 degrees we destroy all its enzymes. This is a problem because we need enzymes for every function in our body. As we age, our body’s natural source of enzymes becomes depleted and we need to replenish this source through the foods we eat. If we don’t do this and we continue to eat cooked foods, then we eventually begin to use up our body’s enzyme reserves. Cooking makes it harder for our bodies to break up and digest the foods that we eat. This food then begins to get stored in our bodies as toxins; which can lead to all kinds of diseases and illness.
When we are born we are given a limited amount of enzyme energy that has to last us a lifetime. Think of this as your enzyme bank account. If we do not make regular deposits to this account from eating exogenous enzymes that are found in raw foods and we continue to eat cooked foods that use up our enzyme supply, we become more susceptible to aging, disease and premature death.
Another important benefit to eating living foods is that they counteract the negative impact of an over acidic body. Most people with acute or chronic diseases have a highly acid body. Some common symptoms of an overly acid body are arthritis, depression, headaches, lethargy, gastritis, dulled mentality, canker sores, fatigue, muscle stiffness, stomach aches, chest pain, constipation, irritability, sinus problems, acid reflex, restless sleep and so much more. But an overly acid body can lead to many more serious health problems such as cancer. Cancer cells are able to live better than normal cells in an acid environment.
So how do we move from an acid body to one with the right pH balance (one that is slightly alkaline)? We can do this by eliminating acid producing foods and eating a diet that is high in raw fruits and vegetables. Raw foods are best because when you cook food it makes it more acidic. When you eat a diet made up of raw fruits, vegetables, sprouted nuts, seeds and grains you will begin to shift that acid state to a more alkaline state.
Adding live foods to your diet on a regular basis will go a long way towards improving your digestion, pH level and your overall health. It also can help relieve the symptoms of acute and chronic diseases. Start eating live foods to live a longer and healthier life.
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Alzheimer’s Disease: What Every Baby Boomer Needs to Know

As Baby Boomers age one of the biggest fears is Alzheimer’s disease. For those who take command of their health there is hope and there are options. In this article I’ll outline the potential threats associated with Alzheimer’s disease as well as some practical actions you can take to maintain your mental abilities.alzheimer's disease
The Threat

Alzheimer’s disease is a degenerative disease that affects an estimated 4.5 million Americans, including one in 10 persons over 65 and nearly half of those over 85. Of equal importance is research showing that 40 percent of those 65 and older have some level of age associated memory loss. Without a cure, up to 16 million Americans will suffer from Alzheimer’s by mid-century, according to the Alzheimer’s Association.
The latest guidelines for Alzheimer’s disease describes a disorder that occurs gradually over many years, starting with changes in your brain, followed by mild memory problems and finally progressing into full-blown dementia. According to the National Institute on Aging and the Alzheimer’s Association, the guidelines officially recognize mild cognitive impairment or MCI as a precursor to the disease. They also add a new research class known as preclinical Alzheimer’s, the earliest stage of the disease which occurs about ten years before dementia sets in. Therefore it is the best place to intervene in the disease. That is why there is a concerted effort for early detection and intervention.

Although there is no cure for Alzheimer’s disease today, there is mounting evidence that boomers can improve memory, mental acuity, focus and clarity. What’s the secret? “Use the brain, don’t abuse it.” Most research surrounding improved memory and mental capacity in boomers include the following:
  • Regular exercise
  • Healthy diet with adequate antioxidants and Omega 3 fatty acids
  • Stress reduction
  • Staying mentally active
  • Drinking 8-10 glasses of water to avoid dehydration
  • Mental stimulation

Mental Exercise

Based on everything we know about how the brain learns, exposing yourself to new stimuli and challenges should preserve more synapses than if you get in a rut and do the same thing over and over. It’s a safe bet that it’s better for your brain to do something active like crossword puzzles or solving a problem than sitting on the couch watching TV.
A wide variety of brain aerobic programs are becoming available on the marketplace. Many experts see brain fitness much like the physical fitness industry 40-50 years ago. Back then there were few health clubs and nobody had heard of a personal trainer. Just as the physical fitness industry evolved then the brain fitness industry is evolving today. You can now buy a variety of products to improve critical thinking, memory, and visual perception or word skills both in stores and online. Or you can simply play games that stimulate your brain and make it work. My mother loved to play poker, cribbage and bridge because they were fun and they made her use her brain. She was sharp as a tack until she passed at age 86.
If you want to keep Alzheimer’s disease at bay while maintaining  or improving memory, mental acuity, focus and clarity you need to take care of your brain. Nourish it, protect it and keep it active. Just like the muscles in your body you either use them or risk losing them. The choice is yours. Choose wisely.
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Vitamin C: One Of The Best Anti Aging Vitamins

There are a lot of anti aging vitamins available in the market these days but one of the best is Vitamin C. Based on many research studies, Vitamin C is known for keeping you healthy and best of all, it can make you look and feel younger. If you are wondering what Vitamin C can do to help you with anti-aging, here are two key benefits;

It helps Prevent wrinkles

We all know that wrinkles are part of the signs of skin aging which is why you need to prevent it. You can’t pick up a beauty product these days without the label claiming that it contains antioxidants. We all know that Antioxidants such as vitamin C can really help turn back the clock. Studies shows that they have found that people who ate foods that are rich in vitamin C had fewer wrinkles and less age-related dry skin than those whose diets contained only small amounts of the Vitamin C. It helps form collagen, which makes fine lines and wrinkle smooth thereby giving a lighter appearance. Vitamin C has the ability to fight free radicals, a by-product of cell metabolism in your body. Free radicals are thought to attack proteins, fats, and DNA and break down collagen. Vitamin C also seems to guard against ultraviolet rays from the sun, which can lead to freckles and a mottled complexion. Vitamin C is also known to help repair and firm the skin.

Protect your heart

Vitamin C is not only good for your skin, it is also good for your heart. Experts continue to argue about whether antioxidants like vitamin C can prevent heart disease. But some of the evidence is highly persuasive. When Finnish researchers looked at studies involving nearly 300,000 people over 10 years, they found that taking more than 700 milligrams of C supplements daily reduced the risk of cardiovascular disease by 25 percent. A recent study also claims that women who take a combo of 500 milligrams of vitamin C daily and 600 IU of vitamin E can cut their risk of stroke by 30 percent. It’s possible that people who take vitamin supplements simply have healthier lifestyles than those who don’t, which could explain this finding. It’s also possible, experts say, that C enhances the functioning of endothelial cells, slowing artery clogging and lowering blood pressure.

Vitamin C is indeed one of the best anti aging vitamins because it helps prevent skin aging while also protecting your heart.

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