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Volume No. 325

Thursday July 09, 2009

   

   

 
 
 

Breakfast can make or break a diet, because breakfast helps set the tone for the rest of the day. If you�re one of those people who thinks skipping breakfast is a good way to lose weight, think again. This week week we focus on Top 10 Reasons not to skip your breakfast.

 

Enjoy good health,
Namita Nayyar, AFI

 
 
 
 

The key factor in any arthritis exercise program is to increase joint flexibility, muscular strength and overall stamina without stressing the joints. High-impact activities or those activities that involve sudden twisting movements (e.g., racquetball, basketball) should be avoided.

 
 
 

 

Room to Grow.    

 

In your weaknesses, are the greatest possibilities for improvement. You can make the biggest difference by working to correct your biggest deficiency.

Consider someone who is highly skilled at programming computers, but not very good at communicating with other people. No matter how much this person improves his computer skills, his lack of communication skills will hold him back. By contrast, even a
marginal improvement in interpersonal communication skills will have a dramatic effect on overall performance.

When you can identify and understand your shortcomings, you've uncovered a potent avenue for personal growth and increased effectiveness. Work to overcome those weaknesses, and you'll multiply the effectiveness of the strengths you already have.

 

Note: WF Members receive motivation like this in their e-mail box every Monday morning! Those of you looking for added motivation, can go ahead to download Free motivational Wallpaper Changer at http://www.womenfitness.net/downloads.htm

 
 
 

 

"When a man feels throbbing within him the power to do what he undertakes as well as it can possibly be done, this is happiness, this is success."
-- Orison Swett Marden

 

 
 

 

Chickpea and vegetable salad 

Serves: 8

 

Ingredients:

  • 4 teaspoons extra-virgin olive oil

  • 2 teaspoon red wine vinegar

  • 1 teaspoon Asian chili sauce

  • 1/4 teaspoon salt

  • 1/2 small red onion, very thinly sliced

  • 12 spears asparagus, trimmed, trimmed, steamed, and cut crosswise into thirds
    1 (15 1/2 - ounce) can chickpeas, rinsed and drained

  • 1 red pepper, cut into 1-inch squares

Directions:

  • Combine dressing ingredients in a medium bowl. Let stand 5 minutes.

  • Add remaining ingredients and toss well to coat. Serve at room temperature.

Nutritional Information: (per serving)

Calories: 82 kcals

Carbohydrates - 12 gm

Net carbs- 9.5 gm

Protein - 2.5 gm

Fat - 2.5 gm

 

 

Strategy for building muscle mass and muscle density

Fitness model or natural bodybuilder look strikingly different because of a low body fat percentage and enhanced muscle mass and muscle density. These are components which can be built over time. You cannot just expect results within three to four months and think you have done the necessary work. You have to build the foundation to sculpt the masterpiece.

There are certain factors that affect muscle mass, these include:

Time- "Time-under-tension" (TUT) refers to the amount of time per rep (or set, or exercise, or workout) that the muscle is under tension. For example, if an athlete takes 4 seconds to perform a biceps curl, it is said that the TUT was 4 seconds. If someone performs 100 repetitions, then the workout TUT was 6 minutes and 40 seconds.

Intense Weight Training- Intensity is a big key in muscle gain. Intensity is how hard one trains in that particular exercise. Do you give up on the 7th repetition, or do you continue to go on until you can�t perform another repetition? The intensity level on how one trains is where one can attain great results. This will vary from one individual to another. If you train longer then 45 minutes you�re kidding yourself about the intensity level. Your body can only work so long before depleting its glycogen storage. If you feel light headed or nausea, STOP. To build muscle you must progressively overload your muscles. This can be done with increased poundage, varying sets and reps, and even changing exercises. Always keep your muscles off guard and always challenge them. General recommendations for "hypertrophy training" are 8-12 reps per set, with multiple sets per exercise, and multiple exercises per body part.

Proper Form: You should select a weight so that you can properly perform 8-10 repetitions (10-12 repetitions incase of endurance athletes). The last repetition should be difficult to perform. You want constant tension on the muscle (upward and lowering phase) while performing the repetition. The point here is to always pump up the muscles until they can't move an inch more.

 

Click here, to read the complete article on Strategy for building muscle mass and muscle density.


More Articles:

A new study shows that eating breakfast every single day is a key behavior among people who average a 60-pound weight loss and have kept it off for six years. The study in the Journal of Obesity Research was an ongoing look at successful maintainers of significant weight loss. Read more about Top 10 Reasons not to skip your breakfast at http://www.womenfitness.net/top10_no_skip_breakfast.htm

 

Heartburn is a burning sensation in the chest that can extend to the neck, throat, and face; it is worsened by bending or lying down. It is the primary symptom of gastroesophageal reflux, which is the movement of stomach acid into the esophagus. Heartburn is generally related to meals and posture. On rare occasions, it is due to gastritis (stomach lining inflammation). Read more about Heartburn at http://www.womenfitness.net/hb.htm

 

Chewing on a piece of sugarless gum can help cleanse the mouth of bacteria, satisfy a sweet tooth, and reduce the urge to eat. Keep a pack of sugarless gum handy. It may help reduce cravings and control appetite. Read more about Chewing gum: an easy tool for weight management at http://www.womenfitness.net/chewing_gum.htm

 

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