Bigger Biceps In Minutes

Stop wasting time with the same outdated arm-curl routine you've been using for years. We've found three better--and faster--ways to build sleeve-busting muscle.


3 Things You Don't Know About Your Biceps

1. The visibility of your cephalic vein, which crosses your biceps, has nothing to do with how many curls you can perform. To make this vein pop, you need to drop your body fat below 15 percent. Don't be surprised if the vein is more pronounced on one arm than the other: Genetics also play a key role in determining its prominence.


2. Under a microscope, some muscle fibers look pinnated, or feather shaped. But the biceps's long parallel fibers give them the ability to bulge. This means that devoting just a little attention to your biceps, especially compared with other muscle groups, goes a long way toward making them grow.


3. The average guy's biceps are composed of about 1 pound of muscle. For both of your arms combined, that's just 3 percent of the amount of muscle mass in your entire body. Remember that number: It's a good way to keep a perspective on how much you train your biceps compared with your other muscle groups.


Close-Grip Chinup
Grab a chinup bar with an underhand grip, your hands spaced about 6 inches apart. Hang with your arms straight. Keeping your face straight ahead and your elbows pointed down, pull yourself up until the bar is directly under your chin. Then lower yourself to the starting position.


Stare straight ahead at all times--it will limit momentum.


Dumbbell Biceps Curl
Grab a dumbbell in each hand, using an underhand grip (palms facing forward). Let them hang at arm's length next to your sides. Without moving your upper arms, curl the weights up toward your shoulders, then slowly lower them.If your elbows move forward, you're cheating. Keep them pointing down.

Courtesy: menshealth.com

Hydration Alternation

Here are 9 hydrates that can be used as substitution for the ever reliable water.

1. Skimmed Milk - Milk actually hydrates better than Gatorade, says Clark. Its sodium content is in the optimal range and is slightly higher than the Gatorade. The fat in milk can delay absorption, so reach for low-fat or skim for faster fluid replacement. Or have chocolate milk instead: this lunchbow favourite has been shown to speed recovery from a hard workout as well as sports drinks with its effective combination of protein, carbs, sodium and anti-oxidants.

2. V8 - V8 is a perfect marriage of sodium, calories and carbs to hydrate endurance athletes mid-workout. Clark recommends anyone doing a lot of sweaty exercise, such as marathon training or 4 hours plus bike rides, get at least 500 milligrams of sodium per hour. This juice has almost that much in 8 ounces. Not keen on liquid vegetables? Try Gatorade Endurance for a similar formula.

3. Chicken Noodle Soup - Mom's flu-fighting formula can seriously hydrate you when you need it. Each cup has 840 milligrams of sodium to help you retain the broth, and 14 grams of carbohydrate to absorb it. Take a thermos of this comfort food favourite on a cold-weather bike or board ride.

4. Watermelon - If it came with an ingredients panel, the first one would be water (hence the name). In fact, most of it- a whopping 92 percent(!) is H20. And post-run, a big, juicy wedge can hit a sweet spot that its liquid counterparts will never touch with 12 grams of carbs per cup to help your body absorb all that water, and 173 milligrams of potassium, which works with sodium to keep your body hydrated. If you're not big on melons, try grapefruit or an orange.

5. Popsicle - Nothing makes you feel like a kid again quite like a popsicle after a game of catch during breaktimes. it will refill your fluids (melt it in a bowl if you're skepticle), cool you down after a mad dunk, and boost your energy (thanks to the carbs) in time for the second half.

6. Salad - If you just can't make yourself down a Naglene of water, order a salad for your next meal. Lettuce is 90 percent wet stuff. Not big on the grren stuff either? Go ahead and order some rabbit-food flavours (in-fact, protein is good after your workout), just be sure to eat what's below the carnivorous bits too!

7. Rice - Chinese cuisine may not exactly be considered health food, but if you're a fan, broccoli beef is acceptable on occasion after a good, hard workout. Super- absorbent riceacts as a vehicle for the majority of the water it was cooked in to help you replenish fluids and the carbs will help your body mop them on. Plus, seasonings traditionally used in Chinese cooking gives you plenty of salt to hang on to all the water in the rice. For a healthier version at home, saute` a variety of vegetables in olive oil and put some rice in the cooker.

8. Soda - Yep you read that right. Clark says that the caffeine, sugar and water combo can make a great post-exercise slug if it's your beverage of choice. It doesn't make a difference if you crack open a diet or a regular. But add some salty pretzels to help your body hold on to the fluid.

9. Ice cream - Stop and get yourself a post-workout cup of Phish Food on your way home from the gym. Ideally, you'll choose the light version, but in a moment of weakness, you'll still be hydrating with that frozen fluid. We'll take Ben & Jerry's over a bottle of Dasani any day. Just keep it to one serving, guys.

Courtesy: menshealth.com

Image Courtesy: Google

Fresh Milk vs OJ For Breakfast

It's better if you consume fresh milk instead of orange juice in the morning before going off to the office, school, workout or even just for leisure.

Professionals have found that drinking milk in the morning is way better than orange juice as not only does orange juice's acidity ruin your teeth, having a glass per day for 5 days reduces the hardness of the teeth by 84 percent.

Milk also makes you lose weight! Researchers in New Zealand have found that those that drank milk rather than orange juice at breakfast felt fuller and ate 55 fewer calories at lunch! Milk's protein is more filling than the juice's carbs.

Courtesy: menshealth.com

Increase Your Jump Distance

Fast And Slow Speed Squatting Makes A Difference

Most of us do the squat in a contolled manner. It was recently shown that doing the squat at a fast movement speed may have some advantages (Morrisey, M.C. et al, Eartly phase differential effects of slow and fast barbell squat training. American Journal of Sports Medicine 26:221-230, 1998).

Women did squats at either a movement speed of two seconds to do the negative and two seconds to do the positive phases of a rep; or at a movement speed of one second to do the negative and one second to do the positive phase of a rep.

Both groups trained for seven weeks three times per week with three sets of eight reps at an eight rep max weight. Both groups increased in one rep squat ability to a similar degree. Both also increased their vertical jump ability to a similar degree.

However, the slow speed training affected movement velocity of the knee more, while the fast speed training affected movement of the hip and ankle more when jumping. The fast speed training did result in greater gains in long jump ability than the slow speed training.

Courtesy: All Natural Muscular development magazine

Image Courtesy: Google

The Food Pyramid

Courtesy: http://www.youthcentral.vic.gov.au/

Training Tip - The Pulldown Row

Two kinds of movements build big backs: vertical pulls (think chinups and pulldowns) and horizontal pulls (bent over and cable rows). And while working each into your routine will get the job done, there's no law that says you can't do both at once for twice the effect in half the time. Meet the pulldown-row, a combination of two great back exercises in one.

HOW TO DO IT

Choose a weight that you're sure you could get 12 reps with on a normal close-grip pulldown. Attach a V-grip handle to the cable, grab it overhead, and sit at the pulley station with your torso upright and eyes focused in front of you

1. Arch your back and pull the handle down to your collarbone

2. Now, keeping your hands where they are, slowly lean back so that your torso is almost parallel to the floor. Pull the bar to your chest (as in a row)

3. Return to the starting position by slowly raising your arms and torso up simultaneously.

That's one rep. Perform three sets of eight to 10 reps first thing in your upper-body workout. Between sets, rest 60-90 seconds.

While it may at first look like bad pulldown form and a sure backbreaker, this combo safely works every muscle in the back, accomplishing both of the back's main function and broadening it in every direction.

Courtesy: mensfitness.com

Weigh UP!

If you feel like you are just too skinny at the gym, try these eating diets to add to your scale.

BREAKFAST

Option 1
4 whole-grain frozen waffles topped with 1 tbsp pure maple syrup ½ cup cottage cheese with 1 cup strawberries or blueberries 1 cup green tea

450 calories. 25g protein, 75g carbs, 6g fat

Option 2
Breakfast sandwich (2 slices cooked Canadian bacon, 2 eggs cooked over-easy, served on one large, toasted English muffin) 1 orange

500 calories, 35g protein, 65g carbs, 12g fat

Morning Snack
1 cup nonfat plain yogurt mixed with 1 cup cottage cheese and 1 tbsp flaxseed 1 cup black seedless grapes1 banana

475 calories, 43g protein, 45g carbs, 14g fat

...................................

LUNCH

Option 1
4 oz grilled chicken1 sweet potato1 cup steamed broccoli 1 cup skim milk

500 calories, 40g protein, 57g carbs, 4g fat

Option 2
Triple-decker sandwich (3 slices bread, 2 tbsp peanut butter, 1 banana—spread PB on bread, top with banana, layer into sandwich)1 cup skim milk

445 calories, 25 g protein, 71g carbs, 16g fat

Afternoon Snack
Favorite protein shake made with 1 cup frozen fruit, skim milk, and 1 tbsp flaxseed oil—blend to desired consistency

400 calories, 40g protein, 40g carbs, 14g fat

..................................

DINNER

Option 1
Large tossed spinach salad with a variety of vegetables and 2 cups red grapes, 2 cans of tuna fish (water packed)—top with 1tbsp sesame oil, soy sauce to taste, and grated ginger

400 calories, 45g protein, 50g carbs, 14g fat

Option 2
Omelet (made with 3 eggs, mixed veggies, 3 oz chopped turkey bacon and 2 tbsp low-fat cheese)2 large oranges1 cup green tea

520 calories, 35g protein, 50g carbs, 20g fat

Midnight Snack
Oatmeal pudding (in a blender, mix ½ cup oats, ½ cup cottage cheese, a handful of walnuts, and 1 scoop protein powder—add water until mixture is thick like pudding)

400 calories, 40g protein, 40g carbs, 6g fat

Courtesy: mensfitness.com

Athlete's Foot

One of the most disturbing and annoying things that could happen to a person is the Athlete's Foot problem. It is a fungal infection that can spread either from one person to another or from direct contact with a contaminated surface which includes carpets and toilet tiles.

Here are some steps that could be taken to get rid of the problem.

• Keep your feet as dry as possible


• Wear socks that are "breathable" like cotton or wool and dont limit yourself to wearing one per day


• Wear shower sandals in toilets or lockers to avoid contracting these bacterias


• Avoid from wearing plastic type insoles or fully covered shoes


• Wear different shoes each day or alternate usage of the same shoe within the week


• Rub your feet with anti-bacterial lotions or sprays

Here is a more thorough cure for the problem taken from http://www.ehow.com/

1. First take care of your foot and even baby it a bit when you see the first signs of athlete's foot. Make sure to keep it uncovered and exposed to air and let it get constant rest. You do not want it to get worse or end up catching a bacterial infection.


2. Next use soothing compresses to cool the athlete's foot infect and reduce the pain. Make sure that you do not itch it and that you keep it dry.


3. Soak you foot in a mixture of 2 to 3 teaspoons of salt per pint of warm water for 5 to 10 minutes at a time. It will provide an unattractive environment for the fungus that cause athlete's foot. It will also soften the skin.


4. Talk with your physician and consider getting over the counter athlete's foot medications to treat it and treat as recommended. Remember to continue treating after visible symptoms disappear until the medication container and physician say to stop.


5. Try treating with aluminum chloride to kill the fungus and prevent regrowth of the fungus causing athlete's foot. Continue for a couple weeks after the infection disappears.


6. Pay attention to your toenails and clean them.


7. Prevent athlete's foot by wearing proper shoes that do not hold in moisture, changing shows often, keeping your feet dry and clean, letting your feet air, and changing socks often.

"Old Age, Youthful Life"

We at Tru Fitness also care for the health and wellbeing of the old and retired. Here we have prepared the membership prices for the Retired.

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It's never too old to start something new.

Pick Up The Pace

Six Expert Tips For Getting The Most Of Every Running Experience

Tip 1: GO OFF-ROAD
"Running on trails never gets boring," says Dave Watt, executive director of the American Running association. His advice: Be sure to wear a shoe that has more grip or traction, and stick with trail-specific running shoes. Also keep in mind that running on trails is best while it's still light out — there are no street lamps in the woods.


Tip 2: SHOW OFF
"If you're running at night, reflective clothing is mandatory," says Watt. You may be able to see cars coming, but they can't always see you, so make yourself as visible as possible. And always face traffic when running in the road.


Tip 3: SWITCH IT UP
Watt recommends varying the pace when you're running. Try an interval run, for example, in which you change your tempo several times during the run: Speed up for a few minutes and then return to your previous, more comfortable, pace.


Tip 4: GET TESTED
"The height of your foot's arch has nothing to do with how much you pronate," says ARA chairman Bruce Wilk. "A low arch could under-pronate." To find out your specific gait, get tested by an expert. Running specialty shops will help you understand your analysis and find an appropriate shoe.


Tip 5: STAY DRY
"Wet shoes can't do their job," says Wilk. "They stretch and lose their ability to hold and support you." When you run, your feet sweat and get wet. You should have two pairs of running shoes if you run every day. After a run, give your shoes a day to dry and wear a different pair the next day.


Tip 6: KEEP YOUR SHOES YOUNG
If any part of your shoe is coming apart or if the cushioning pockets are crushed, it's time to buy a new pair. "Just look at the shoes and you'll be able to tell when their time has come," says Wilk.

Courtesy: mensfitness.com