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Stretching : Community Message Boards
 AuthorTitle / Message Body
freakfreeloader freakfreeloader
Edmonton AB
Fri, Nov 25, 2011 10:11
 Unrated
Stretching
Regular stretching helps maintain and improve flexibility. Flexibility is how much our joints ability to move through a normal range of motion. Each joint has its own degree of flexibility. It is possible to be flexible in one joint and stiff in another. The primary limitations in the joint range of motion is due to the tough connective tissue running through the muscle belly. Secondary age, gender, genetics, activity, body temperature, joint structure, and opposing muscle tightness. Stretching is to lengthening muscle and connective tissue for the purpose of reducing tension around a joint. Some benefits of stretching, increased joint range of motion, reduce joint stress, reduce chronic soft tissue pain ( neck back knees ect) increases relaxation, enhanced well being.

Stretch when your muscles are warm, ideally after cardio training. Stretching with warm muscles enhances results. Avoid stretching cold muscles. Stretch to a mild intensity, the stretch should feel like a comfortable pull. Hold for 30-60 seconds. Pay extra attention to your tightest joints. Proper body alignment is critical for getting maximum results (yoga) Breathe deeply as you stretch enhances relaxation. Stretch every day does the body good. Repeat each stretch 3 times.

freakfreeloader freakfreeloader
Edmonton AB
Sun, Dec 11, 2011 11:12
 Unrated
Clean up your liver
Just before a meal lunch and dinner drink a cup of warm water with the juice of half of lemon or a tablespoon of apple cider vinegar. Eat protein every day preferably at every meal. Get essentail fatty acids daily, walnuts, flaxseed, salmon, omegas-3, or cod liver oil. Minerals such as copper, magnesium, and zinc play an important role in liver detoxification. Also vitamin C, most of the B vitamins folic acid and flavonoids found in colored vegetables such as sweet red peppers. These things done daily will help with liver detoxification.

freakfreeloader freakfreeloader
Edmonton AB
Wed, Dec 28, 2011 10:12
 Unrated
Weight Training
Weight training is no longer an exclusive activity for bodybuilders and athletes. Today, weight training is a practical means for people of all ages and both sexes to stay fit and strong. The benefits from weight training include increased strength, improve body image, stronger bones, faster metabolism, improved lymphatic drainage, and increased self confidence. Weight training is, without a doubt, the best way of increasing strength, while shaping and toning your body. Fitclick makes this so easy to build a program for a healthy life.

freakfreeloader freakfreeloader
Edmonton AB
Sat, Jan 14, 2012 14:01
 Unrated
Diet Pills and Fat Burners
We would all prefer a magic pill or weight loss powder that will take away our cravings and peel away those pounds. We are hoping there is some secret that has been eluding us, since every diet program and scary diet pills that makes you feel jittery has failed. I've been training for 32 years and monitored my nutritional intake. Yes I enjoy pizza, cheesecake, and a beer once in a while. Not a part of my daily diet or weekly diet. I've seen alot of people get frustrated and give up because they are not willing to make a lifestyle change. Anybody that has been successful in loosing weight ask them how they did it. This is what they will say for the most part.

1) Nutrition: Balanced and monitored nutritional intake. The ideal proportions for an active person, measured in calories is 15% protein, 60-65% carbohydrate, 20-25% fat.
2) Weight Training: About 25% of weight loss is lean muscle tissue leading to a slower metabolism. Very important to train with weights for Women and Men.
3) Cardio: As a fat burner cardio activity is particulary effective if you can maintain the activity for minimum of twenty minutes. Put it simple there are two sources of energy, sugar and fat. the sugar or glycogen is stored in the muscle and is the easiest form of energy to use. Fat requires more work to be used as energy and your body resist using it unless it runs out of glycogen (sugar) energy. You will deplete the glycogen in your muscles in about 10-15 minutes.
4) Stetching: Stretch when your muscles are warm ideally after cardio. Regular stetching helps maintain and improve flexibility. Avoid stretching cold muscles.

freakfreeloader freakfreeloader
Edmonton AB
Sun, Jan 22, 2012 10:01
 Unrated
Anabolic Steroids
I have seen so many young Men over the years of my training get involved with steroids. If this stops and makes one Boy decide not to take them it was worth posting.
Anabolic steroids are derivatives of testosterone, developed to increase the anabolic (growth) effects, while minimizing the androgenic (secondary male characteristics) effects.
Steroids were first used in World War II to increase the aggressivness of the troops. Only later in 1954 were steroids first used in athletics. Since then the use of steroids has literally exploded.
There are two issues concerning the use of steroids. The first involves moral, ethical and legal considerations and the second is the effect on health. Although steroids may increase the size and strength of an individual who is weight training, the question remains.
"AT WHAT COST?"
Some of the known side effects are:
-increased aggressiveness (roid rage)
-accelerated altherosclerosis (leads to premature strokes and heart attacks)
-testes atrophy (shrinking of the testicles)
-infertility
-gynecomastia ( breast growth)
-liver dysfunction including fatal liver cancer
-male pattern baldness
-severe acne
Women may also experience,
-increased facial and body hair
-voice changes
Some of these effects may not be reversible and even be fatal. Due to the lack of large scientific studies, there are no safe types or dosages of steroids available today.

freakfreeloader freakfreeloader
Edmonton AB
Tue, Mar 6, 2012 21:03
 Unrated
Weight Training After 70
Regular resistance training has major health benefits for the elderly. Some of the benefits associated with regular exercise are decreased insomnia, better circulation, increased mobility, increased range of motion, a decreased in the risk and severity of depression and an increase in overall well being.
Strength training leads to a greater sense of independence. Since many daily activities, such as carrying groceries or vacuuming are made easier. Since weight training decreases the chance of osteoporosis, the likelihood of debilitating fractures caused by falls is also reduced. A study of a group of subjects with a median age of 89 years could significantly increase their strength levels as high as 110% of previous strength levels through weight training, proving that one is never to old to build muscle.

freakfreeloader freakfreeloader
Edmonton AB
Thu, Apr 12, 2012 22:04
 Unrated
Choose A Training Method
The training method you select should reflect both your present fitness level and your future goals. If you are a beginner start slowly, gradually increasing the frequency and intensity of your training. A realistic schedule is both safer and easier to fallow.

Most training methods can be used to gain muscle size, strength, or difinition. A good way to decide which method is best for you, is to examine your present physique and determine your objectives. Do you want to have bulging muscles, or do you prefer a moderate but well defined body. Perhaps you are involved in a sport where rapid speed and power are required.

Hypertrophy (muscle development)
Hypertrophy shocks the muscle to stimulate a rapid increase in size. This is achieved by lifting moderate to heavy weight, usually 6 to 12 repetitions, and between 2 to 6 reps. Rest between sets should be kept between 1 to 1 1/2 minutes.

Definition
This method of training stimulates a high cardiovascular rate and helps burn execess fatty tissue while adding definition to the muscles. Exercises are commonly performed for 18 to 25 repetitions and 3 to 4 sets, using a light to moderate weight. Rest between sets should be 30 to 60 seconds

Strength (neurological strength)
The purpose of this method is to build neurological strength. Normally, 4 to 6 sets are preformed with repetitions between 2 and 5. The weight lifted is usually very heavy and therefore rest between sets is extened to 3 to 4 minutes.

Malibutan Malibutan
Sun, Jul 8, 2012 10:07
 Unrated
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