The Impact Running Has on Muscles

By Cliff Pape

People usually have two main reason why they run for exercise. They usually run to burn fat, and improve their cardio conditioning. Running however, impacts the body in other ways. One area usually overlooked is its impact on muscles.

Running can definitely have an impact on the body, and it can be positive or negative depending on how you go about the process. When you are running, you will need to use the proper method of running that will improve and enhance you muscles in a positive manner.

You impact all the muscles groups in the body when you run, it does not just affect the legs like most assume. So when you are running to workout, you are developing your body as well. You will burn excess fat, because running is known for shredding fat like few other exercises can. This is why many runners have such a desirable and amazing physique.

However, it is important to point out that when you overdo it with running, you can end up burning your own muscles as fuel. This means you will end up decreasing the amount of muscle mass you carry. Why does this occur? The reason is that when you run for too long of a duration or with too elevated of a heart rate, your body will opt to shift from primarily burning carbs and fat and into the realm of burning muscle.

When this happens, the result on a physique can be disastrous. Specifically, the runner can end up with a very thin physique with literally no muscle mass. Clearly, that is not the look people would want to embody in their appearance.

Of course, there are ways out there to avoid burning muscle when you run. First way being cutting the duration of your workouts. Also, training in aerobics heart rate stage opposed to anaerobic stage is advisable. This is a safer way to train since anaerobic training results in an incredibly high heart rate.

Increase protein intake is also highly advised when you are running. Muscle is a form of protein, and adding protein will ensure muscle mass in maintained. Just make sure not to overdo it with protein shakes since they have a high calorie count.

And it does not hurt to add a little weightlifting to your workout routine. If running burns up muscle, you can always lift heavy weights to rebuild some of the muscle mass that has been lost. You do not even have to lift an enormous amount of weight as even moderate amounts can deliver excellent results. - 31828

About the Author:

Why You Should Consider An East Bay Sports Personal Trainer

By Ben Pate

Becoming and staying fit should be one of your top priorities as it can really affect your health. Staying healthy is one of the best gifts that you can give yourself. There are a great many benefits to exercise such as health, less stress, less depression, more energy and so on. If you have trouble motivating yourself to do some exercise, then you may be able to benefit from the services of an East Bay Sports Personal Trainer.

If you are already a member of a gym, they might have exercise personal trainer that are included with the price of your membership or for an additional fee. These trainers are normally fine, but you may consider hiring one externally in order to find one that meets all your requirements. Before you hand over a lot of money for your training sessions you want to feel confident that the trainer is going to give you what you need.

First and foremost you want to know that your personal trainer knows what they are talking about. Check up on their qualifications so you know that what they are getting you to do is based on real knowledge. Some trainers will have done short training courses, which are fine, and others may even have completed university degrees in biometrics or something similar.

Talk to your potential new trainer about the type of experience that they have. They may even have a specialization in an area of health or exercise that suits your needs well. If you find a trainer like this, they will be able to put together a program using specialized knowledge to improve your results with their training.

As well as being qualified for the job you also have to consider the kind of trainer you want or need. What type of motivation do you respond best to? Are you in need of someone easy going, or is a drill sergeant the type of instructor that you need to push yourself towards your goals?

When shopping around for your personal trainer, you should see if any of them are offering special deals. Sometimes they have introductory prices where you can try a session to see how you go with them. You might even find a free first session and with this information you will be able to see if you mesh well with them.

When you have settled on the personal trainer that you want to help you, then you should discuss with them a program. You should have them devise the program with the exercises that will maximize your results. It is also a great idea to talk with them about the kinds of exercise that you like doing and see if they can incorporate some of those into the routine too.

Getting an East Bay personal trainer can help to motivate you towards your goals. It will also help to ensure that you are doing the right type of exercises to get the results that you want. A personal trainer may even reduce injury since you will be corrected in your technique. - 31828

About the Author:

Zone Diet

By Cliff Pape

Barry Sears, a former researcher in biotechnology at the Massachusetts Institute of Technology, created the popular zone diet, a diet that condones eating calories from carbs, proteins, and fats in a balanced ratio. The Zone Diet works on the 40:30:30 ratio on calories eaten daily as carbohydrates, proteins, and fats. Though under slight scrutiny, some studies have been done to prove that the diet actually produces weight loss.

Sears got the name "The Zone" to describe proper hormone balance in the body, when the insulin levels are at a steady rate and glucagon levels are not elevated, anti-inflammatory chemicals are then released. These effects are similar to taking an aspirin, minus the side effects. Sears said the 30:40 ratio of proteins to carbs causes this to happen.

Unfortunately, there is no evidence to prove that eating in this manner affects hormone levels. The eventual goal is that the human body gets in caloric balance, thus eliminating the need to store excess calories and fat. It is impossible for the body to store and burn fat all at the same time, and Sears believes that it could take a significant amount of time to bring the body to such a state that using stored fat as a source of energy actually causes the weight loss.

Dr. Sears also provides another important feature of his diet in his later books. The intake of a specific ratio of Omega-3s to Omega-6s plays a key role in losing the weight. Dr. Sears is thought to have made the consumption of Omega-3 fish oils popular.

Sears describes a Zone meal as eating a protein potion the size of the palm of the hand and eating as many raw vegetables as desired. He says to eat as many carbs as needed to maintain mental clarity since the brain needs glucose, and to consume enough monounsaturated fats that hunger pangs are kept at bay.

Like many other diets, the Zone diet gets criticism from the best of them. The American Heart Association warns about the popularity of diets that get most of their calories from protein. They also pointed out that by allowing so much meat, there are risks of high amounts of saturated fat. Sears has discredited this theory, however.

In many of his books, Sears states a formula he has based on lean body mass and levels of activity to determine the appropriate daily consumption of protein. The amount though, differ in men and women.

One question still out there is that is the Zone diet really a low-carb diet or not. It does not restrict carbs as much as say the Atkins diet, Sears does point out that many low-carb diets do not efficiently get the job done, and states that they lack proper amounts of moderation and balance.

Dr. Sears has written several books that describe this diet plan in more detail, and using more specific examples of what the Zone diet really does for an individual. There are also quite a few celebrities who have been known to be followers of the Zone diet. The only way to tell if it works, however, is to try it for yourself. - 31828

About the Author:

Enrich Your Life With This Investment: An East Bay Exercise Trainer

By Ben Pate

Sticking to a fitness plan is a challenge whether you're a young professional who is trying to squeeze a workout into your busy schedule or a mom hoping to get back in shape. With all the challenges that modern life brings, we all can use a little help with keeping our lives and fitness plans in balance. A personal trainer from East Bay might just be the best investment you can make towards your fitness goals.

A trained East Bay professional will assess your fitness level and ability before coming up with a suitable exercise regime. This ensures your workout will be a safe one, something that is especially important for those with pre-existing injuries or illnesses. Those starting out for the first time or returning to an exercise routine after a long layoff period can also benefit from some expert advice on how hard they should be pushing themselves.

Personal training has the added advantage of allowing us to make use of an expert's guidance as we attempt to reshape our physique. Whether it's the arms, legs or butt, a personal trainer can teach you the exact exercises you can perform to impact those problem areas. Overall you can also learn how to exercise properly, ensuring your stance and form is right so as to minimize injury and maximize benefit.

A trainer's knowledge extends well beyond the gym. He or she will be in a position to advise you on lifestyle changes to optimize your performance and see results sooner. This can take the form of a change in diet or giving up habits like sleeping in on off days.

Workouts can get boring, that is a fact. A skilled and experienced trainer is going to be able to vary that mundane workout and inject a bit of fun into it. Whether it is a session at the beach or in the ring, trying your hand at boxing, a versatile trainer can add a whole new dimension to your routine. The best part is you might not even have to visit the actual gym.

The cost of private training is a common deterrent for everyday people. There are however good deals on the market. If you do a little groundwork before making a commitment, you are sure to find one. Furthermore, the decision needs to be considered in its entirety, with costs being but one factor.

There are numerous ways of making your investment an informed and effective decision. You can save money by working out with your trainer at public gyms which have significantly lower fees. Sessions together can also focus on outdoor training options, like hiking or water aerobics.

Bad habits are hard to break, and likewise good habits are hard to make. Investing in a trainer will help you build up the discipline to make exercise a habit. Most of us easily give in to our jobs, families and other commitments. Given the fact that you are starting off by making a financial investment in a personal trainer, you are going to be more likely to keep the promise. Especially if you have a buff and demanding trainer waiting on you.

Ultimately the decision of whether or not to hire a personal trainer has to be a well considered decision. Whether a city slicker or a mother with three kids, we need to make the fitness decisions that are best suited to our lifestyles and personalities. The decision must also be part and parcel of the broader goal of having a healthy and balanced life. - 31828

About the Author:

The Best Arm Exercises

By Cliff Pape

Is there a sight more impressive than arms that are properly developed in a muscular fashion? For many, there is nothing more desirable than possessing well developed and defined arms. This does raise a number of questions regarding the best exercises for developing the arms. This includes biceps and triceps and forearms. When a proper comprehensive approach to arm development is enacted, the desired look will be procured.

One of the core exercises to do is the barbell curl. This exercise does not even need a lot of weights in order to be performed. A moderate amount of weights can still yield good results when performed in the correct form. The grip for the barbell curl can be normal for biceps and inverted to workout the forearms, both of which are worth doing to improve symmetry in the arms.

Dumbbell curls can be performed in the same way as barbell curls with the difference being an extended range of motion in the dumbbell curls. This will lead to a more defined look resulting from the biceps being stressed from the extended range of the workout.

Other bicep exercises are the preacher curls, cable curls, wrist curls, and a concentration curls, all of which work the forearms and the biceps very effectively. Tricep-wise, extensions and cable pull down can all enhance the development of them dramatically.

Another get arm workout is secondary stress. This is when an exercise intended for one muscle group, works out another muscle group in the process. One great example of this is the bench press. The bench's main purpose is to workout the chest, but in the process the arms are being worked out as well. In the end you will be working out your biceps, triceps, and forearms a certain extent. Another note, a closed grip on the bench press is great for tricep development.

For the people out there wondering if the traditional push-up can enhance the development of the arms will be happy to hear that this is most definitely correct. Changing up you positioning when doing push-ups can greatly tone up your arm muscles!

Upper body exercises will give a great impact on the development of your arms. Pretty much, you cannot have an upper body exercise without the use of your arms. Meaning your arms will be developed to some degree as a result.

As you can see, there are many exercises that can be performed to workout the arms to an effective degree. The two main keys in these exercises though are effort and consistency. Put forth both of these and you will be rewarded with an amazing new look for your arms. - 31828

About the Author:

Calories & Working Out

By Cliff Pape

Have you ever tried lifting weights only to feel so fatigued that you could not effectively lift the weights? If this is true, then you may want to look at what you ate the day of your workout. You should because you need a steady supply of calories in order to work out effectively.

Calories are often a misunderstood concept. Most people look at calories as something that is bad. This is most assuredly not the case as calories often deliver a number of helpful benefits that greatly aid in making a workout more effective and productive. For those wondering how this is so, let's take a closer look at the impact that calories commonly will have on a workout.

So we can do this, we must define what a calorie is. A calorie is a unit of energy that compromises food and is the fuel our body needs to perform tasks. Calories are problematic when we eat more than we burn. The unused calories then become fat which is stored fuel intended to be used at a later date.

Without an adequate amount of calories, it becomes more difficult to workout effectively. If you cut back on the number of calories you consume, you will discover yourself being more fatigued and not having the proper energy when performing your workouts.

There is another benefit to ingesting a decent amount of calories when you workout. You cannot grow muscles without calories. Lean muscle mass needs a decent amount of calories in order to enhance its size and shape. This is why bodybuilders eat huge amounts of calories. They need thousands of calories per day in order to maintain a 250lb muscle bound frame.

Of course, you do not need to eat the same amount of calories as a bodybuilder if you are not carrying a huge amount of muscle mass. But, you will want enough calories to maintain the muscle mass you have. And because lean muscle mass metabolizes calories, you will burn up a lot of what you ingest provided you do not go crazy and eat an outrageous amount of them.

It is very good to avoid ingesting your calories from bad quality food. You don't want to absorb a lot of calories from junk food, sugars, and saturated fats. Not only will this lower the physique you want to develop but it can also hurt your overall health. Bad choices in food never really deliver anything of value and their composition of empty calories is the reason for this.

Yes, the role calories play in workout sessions is more involved than most people imagine. This is why it is helpful to understand the role they play when devising one's diet and exercise plan. - 31828

About the Author:

How Many Calories Should a Middle Aged Woman Consume?

By Cliff Pape

When it comes to the diet and fitness industry, there are so many conflicting reports, opinions, and statistics. You'll talk to one fitness expert who tells you that the only way to lose weight is to do two hours of cardio a day; but then you'll talk to another who says you don't need any cardio at all. As long as you use weights and eat right, this expert might say, you'll lose the weight you're after. But no matter who you talk to, or what advice you're given, losing weight is all about calories consumed. If you're a middle aged woman, and you're looking to improve your health, your fitness level, and/or your body composition, you're going to have to focus on how many calories you consume each day. But just how many calories should a middle aged woman consume?

Whether you are looking to lose, gain, or maintain weight, calories are very important. Losing weight means burning more calories than you are taking in, gaining weight means consuming more calories than you are burning. So in order to find out how many calories a middle aged woman should take a day, that woman would need to come up with a set of goals.

To calculate how many calories a middle aged woman should take in a day, she should take her weight and multiply it by fifteen. This is assuming she lives a fairly sedentary life, if shes more active, you can multiply by sixteen, or if shes really sedentary you may want to multiply by fourteen. Now understand older woman have a slower metabolism than when they were in their teens, which means they are burning less calories than they were used to, and more calories they consume the more likely the excess calories will not be burned off and stored as fat. So take that into consideration when you multiply your weight, but fifteen usually seems like a good figure to go with for most middle aged women.

The number you get is the amount of calories you can take in a day to maintain your weight, now this is where your goal comes in. If you want to lose weight, just cut off 500 from that number, or if you want to gain weight add 500 to that number. That is all there is to it!

Now you just need to get good at counting calories. Find out how many calories are in each food you eat, and then stick to your routine. In no time at all, you will reach your goal of losing weight, gaining weight, or maintaining your weight; whichever it takes to make you happy and appreciate your body. - 31828

About the Author:

How Many Calories Should a Middle Aged Man Consume?

By Cliff Pape

The issue of calorie consumption is something many middle aged men will seriously think about. After all, no one wants to walk around with a huge gut that is the result of overeating. That is why it is so very necessary to be wary of one's calorie intake. By keeping track of the proper amount of calories a middle aged man ingests, the easier it becomes to stay in shape.

The averaged middle aged man should eat about 2,200 calories a day. This is a good enough so the body is effectively nourished and it is low enough that excess weight gain will be avoided. As a man ages, his metabolism starts to slow down and that means calories run a higher risk of being stored as excess fat.

One pound of body fat equals 3600 unused calories. Which means when a man overeats this amount, one pound of body fat will be added to the body's frame. Some may wonder how someone can pack on 10lbs of fat considering the high number of calories required to deliver such a big amount of fat. The answer is eating a poor diet where the sheer volume of calories ingested is in the tens of thousands.

Does this sound like a difficult number of calories to take in? It's not, and a significant amount of calories can be added to your body in one day alone. For example, a chocolate milkshake can hold 800 calories by itself.

Now just add a cheeseburger and an order of fries and you will have a 1900 calorie lunch. The pounds can definitely add up and that is why it is necessary to look for food that are low in calories and that do not accumulate in such a way.

One major factor in preventing the volume of calories you ingest is staying away from refined sugars and saturated fats. These foods are loaded with empty calories that will make keeping your physique more difficult. Fixing an unhealthy diet can lead to the elimination of 500 calories a day, and it could also lead to dropping a full pound a week with little effort.

Also, activity level plays a major part in the amount of calories a middle aged man consumes. When a man is very active, a great many calories may be burned, this is why a man that ingest 3000 calories a day and is active may develop a better physique than a man who eats 2,500 calories but is sedentary.

Basically, a middle aged man wants to keep his daily calorie intake low or in effective relation to his activity levels. This will lead to staying in shape more than anything else. - 31828

About the Author:

Sign Up for our Free Newsletter

Enter email address here