Fit and Youthful Life

Guest Author: Martin Brinkmann


With so many fad diets and novelty exercise routines prevalent today, it can be difficult for a person seeking healthy options for fat loss and overall fitness to find a tried-and-true method of personal improvement.

Despite all the misinformation about weight training — that it is unsafe, that it is only for body builders, or that it creates a muscle-bound and inflexible physique — physiologists, trainers, and practitioners of sports’ medicine continue to agree that weight training exercise is the best and most efficient way to improve and maintain fitness over a person’s lifetime.

A weight lifting program that focuses on compound lifts such as squats and deadlifts, overhead and bench presses, dips and chin-ups, rows, lunges, and other supplementary exercises can be pursued safely by people of any age, gender, or experience level. Such a program will rapidly improve not only functional strength — the sort of strength needed to carry out day-to-day tasks and resist fatigue — but also body composition, energy levels, and overall fitness.

Women worried about becoming over-muscled, or men that prefer a more streamlined appearance, need not fear transformation into a bodybuilder when pursuing such a program — such Herculean physiques are the results of extreme levels of dedication, supplementation, and food intake over many years.

Proper nutrition is important when undergoing a weight lifting routine, and with care such a program can be used to achieve dramatic weight loss results. It has been shown in many studies that weight training is the most efficient way to lose excess fat and transform one’s body.

In addition to the considerable calorie burning effect of a session of weight training — muscles, after all, demand energy in the form of calories when performing weight lifting routines — the growth of new muscle begins a metabolic cycle of fat loss that transfers over to the rest of the day.

Even while passive, muscles demand energy, so with every gain in muscle a person will convert their body into burning more calories over the course of an average day. A stronger, more energetic person is also a more active one — and the changes initiated by new program of weight training rapidly spread to all aspects of a person’s life.

Changes in body composition extend beyond simple fat loss as well. Improved posture, stronger joints, increased ability to heal, and a healthier cardio-vascular system can all be achieved through weight training. In addition to looking and feeling good, the strength improvements from weight training are incalculable as we age.

So many injuries in old age result from atrophied muscles and weakened joints, processes that can be at least partially countered with a sensible, tailored weight training routine.



Look Young Again

Guest Author: Ric Hawkins


Let\’s face it, you have probably heard a lot about resveratrol in the press these days, but what are the best resveratrol sources and why?

It is found in natural foods and in dietary supplements. The most famous source is in red wine, after the media told us it was now a healthy drink! That is true apart from the side effects of the alcohol.

The fact that it is found in red wine and is one of the best resveratrol sources is because it is found in grape skins, both green and white. Red wine has a high content as the grapes are fermented in their skins for a longer period of time.

It is also present in blueberries and peanuts, though to a smaller extent. The most potent source comes from the Japanese Knotweed plant, and it is this that is used in many quality supplements.

Resveratrol is being hailed as possibly the best compound found in modern times to combat cancer and the aging process and more and more discoveries are being made all the time. It seems it really can help us to live longer!

Experts agree that the most effective way and best of the resveratrol sources is to take it in a combined health supplement. When combined with other synergistic ingredients, it will deliver significantly more health benefits than if taken alone. This is synergy at work.

For example it reacts well ginger and green tea extract and this helps it enhance its ability to help reverse the aging process.

You should also ensure that these resveratrol sources only use natural ingredients, with at least 20mg of the natural 50% trans type, which is the most active one, and will give the most benefits.

You would need to drink well over a liter of the right red wine a day to gain the benefits you get from the supplement! Perhaps a few could manage it, but for the rest of us, supplements give you the peace of mind knowing you are getting the correct dosage with no side effects.

Though still relatively young in discovery terms, this wonder nutrient has a long way to go and a lot to prove, and I hope this article on resveratrol sources will spur you on to include it in your daily routine, and hopefully live a longer, healthier life.

If you would like to learn more about the synergistic products which I personally take, including resveratrol, why not visit my website. 

 



Look 10 Years Younger

Guest Author: BJ Gaddour


te fitness magazine, Men’s Health, recently featured an excellent article about David Beckham’s cardio workouts.

Of course, I wasn’t surprised that all of his cardio workouts incorporate some form of interval training because of the simple fact that interval training is scientifically proven to provide greater improvements in fitness and greater fat loss than the outdated and primitive aerobic training alternative.

But, while I was reading over the workout, I was struck with what I’d describe as THE MISSING LINK to most cardio routines for athletes AND for fat loss.

Typical cardio programs have you run in a straight line forever at a SLOW SPEED. Pretty easy…

And while the original Men’s Health program was much better because it uses intervals, it still recommends running in a straight line. Again, not that difficult…

It is critical to understand that your body operates in three fundamental planes of movement:

1.) Saggital Plane: Forward and Backward Movements

2.) Frontal Plane: Lateral Movements (Side-to-Side)

3.) Transverse Plane: Rotational Movements

So, Beckham’s current cardio program is only emphasizing the already overtrained saggital plane (forward running) without any attention to the very undertrained lateral and rotational movements that are critical to a soccer player’s success (and any field or court athlete’s success for that matter).

But the modified cardio program I created for YOU below uses intervals and shuttle runs in 10 yard increments that require constant stop-and-go and change of direction (you can modify the distance as desired) in all three planes of movement. Now this cranks the intensity up to a whole new level!

Your body’s ability to change direction, or decelerate, requires a great deal of body control and energy expenditure when compared to straight line running. Thus stop-and-go shuttles not only are much more sport-specific (read David Beckham is an international soccer star not a marathon runner) but it also leads to greater calorie burning and thus greater fat loss!

So, check out the NEW and IMPROVED David Beckham Cardio Workout for Rapid Fat Loss:

I. Warm-Up- 5 Minutes

II. Intervals- 20 Minutes

Rapid Fat Loss Interval: 60 s on, 60 s off

- Set-up 2 cones 10 yards apart to build the “shuttle”

- Perform one or any combination of the following cardio exercises as listed within the confines of the 10 yard shuttle:

Cardio Exercise#1- Sprint-Sprint Shuttle @ 60 s on, 60 s off

Cardio Exercise#2- Sprint-Backpedal Shuttle @ 60 s on, 60 s off

Cardio Exercise#3- Shuffle-Shuffle Shuttle @ 60 s on, 60 s off

Cardio Exercise#4- Shuffle-Crossover Run Shuttle @ 60 s on, 60 s off

III. Cool-Down- 5 Minutes

Remember, if you want to look like an athlete then you need to train like one. If you are sick of the same old boring “straight-ahead” cardio, then the time is now to break out of your comfort zone so you can harness the fat-burning power of stop and go, multi-directional, and multi-planar interval cardio.

Crank it!



Instantly Tighter Skin

Guest Author: Vita Vee


Although there are many sites that claim that they will show you weight training exercises online, in reality this is not the way to go.

If you want to start a weight training exercise program, you really need to be working with someone else. There are many options available. You can go to the gym, use free weights at home with a buddy, or get one of those machines, but if you do not do your weight training exercise with proper safety precautions, it is quite possible for you to get seriously injured.

I recommend doing your weight training exercise at the gym. There are several good reasons for this, and I will go ahead and tell you some of the very best ones. First of all, you can get a spot at the gym. Of all of the weight training exercise injuries, most of them could have been avoided with a proper spotter. This is especially true with free weights which can injure or even kill you if you are forced to drop them based on muscle fatigue. This is the most important reason to go to the gym, but it is really far from the only one. The fact is that it is easier to psyche yourself up for your weight training exercise when you do go to the gym. With all of those people around you dedicating their time to getting in shape, there is just no way you will feel like slacking off in your weight training program while you are at the gym. Many gyms even have personal trainers available, who will help you to meet your personal best, by working you harder than you will yourself, and helping to chart your goals. They can even suggest which weight training exercises you should use and how many, to strengthen the muscle groups which interest you.

Before you start doing weight training exercise, however, you should do some cardiovascular stuff. While you can get by quite well without weight training exercise, cardio is absolutely essential to your health. You will live longer, be healthier, and happier, and even have more energy if you do some aerobic activities every day to keep you active. We do not stay young forever, but those of us who get adequate aerobic exercises do stay young for longer than those who do not. Once you start doing that, then you can add your weight training exercise program.

Guest Author: Arvind


Large business which have personal servers to help them with their business solutions are also under the attack pf spam mails. The amounts of time spend by the employees to delete the spam and the companies’ resources are wasted. Moreover the company is also under the threat as these spam mails might cause irreversible damage to the systems at large thereby creating havoc and unprecedented loss of work and money to the business concern. To protect the company server from such email hawkers the need for an anti exchange server spam is imperative. Just like all other business solutions the spam solution also needs to be addressed and taken care off.

Anti exchange server spam is essential to safeguard your business environment and it should definitely be included in the network security strategy. Especially when there are numerous desktops involved in the business centre installing the software to filter spam is not an easy task. Thus appropriate and efficient software to fight spam should be installed with the server itself so that every computer which receives mails, data’s and information online through the server will be totally protected against spam.

Professional help is the only solution to the total protection and security against the spam menace. The server should thus be safeguarded so that all information passing through it is filtered and fire walled against spam. An anti exchange server spam software will take care of all the anti solution spam needs. It provides an easy set up option and it can detect almost 98% spam mails with its latest and updated filter technology. It also automatically adopts to all email environments.

The anti solution spam filters the spam automatically and further enables start up and shut down functions for extensive protection. The anti exchange server spam is easy to install and with just a few mouse you are ensured of life time protection with hassle free and spam free working condition. Phishing emails and image spam are also identified and email management tools helps to maintain and manage your mail box efficiently. Most of all the installation of anti exchange server spam allows users to view safely the spam mails marked as junk. Moreover the price paid for such anti spam software are not much compared to the precious time and resources spent on spam deletion. Now after reading this article, you must have understood the importance of anti software spam, now what are looking for…go get it now!!

Guest Author: Valerie Rosenbaum


Most resveratrol supplements are not worth the investment. While researchers have shown many resveratrol benefits in the laboratory, the nutrient must reach your bloodstream in order to perform its magic. The latest research indicates that it does not usually make it to the bloodstream.

They have tested people’s blood after drinking wine on an empty stomach, drinking it with food and taking uncoated resveratrol supplements. None of these caused a significant increase in the levels of trans-resveratrol in the bloodstream.

All of the studies concerning resveratrol benefits were conducted using trans-resveratrol. The supplement with the highest trans-resveratrol content is standardized to a 50% concentration. If an enteric coating is applied, this type of supplement can increase the blood level of trans-resveratrol, but most companies don’t use the right form and they don’t include an enteric coating.

You won’t get any resveratrol benefits from a powder or liquid form. You might get some by drinking red wine, but researchers believe that the benefit of red wine is not due to its trans-resveratrol content. The amount that you would have to drink to significantly affect circulating blood levels would be damaging to the liver.

So, resveratrol supplements are a good idea, as long as the manufacturer uses the right form, combines it with other important nutrients and wraps the whole thing up in an enteric coating, to insure that it reaches the upper intestine, where it can pass through to the bloodstream.

Some of the resveratrol benefits include a healthier heart, a reduced risk of cancer, better functioning metabolism and possibly an extension of your lifespan, if the results of the laboratory studies can be transferred to humans.

No one is sure how or why it works in the ways that it does. There are only theories.

One of the most convincing is that trans-resveratrol increases the activity of a gene that can reduce a free radical known as superoxide. Superoxide molecules are not highly toxic, but they can, over time, cause DNA degeneration.

If this theory is correct, resveratrol supplements should include vitamin C, enzymes and glutathione. The gene reduces superoxide to hydrogen peroxide, which is also a free radical. Vitamin C and other ascorbates, reduce hydrogen peroxide to water. If glutathione and enzymes are also present, vitamin C remains more active for a longer period of time.

Some of the better supplement manufacturers include the right combination of antioxidants and other nutrients to provide the greatest effect. Resveratrol benefits are included among them.

There are hundreds of different nutrients and plant extracts that are known to be beneficial to human health. It would be nearly impossible to include all of them in your diet. Some of them are not plants that we normally eat. Extracts from marigold, for example, are known to protect the eyes from oxidative damage. When was the last time that you ate a marigold?

So, supplementation is important and necessary, if you want to live the longest, healthiest life possible. But, single-ingredient resveratrol supplements are not your best choice for supplementation.



Turn Back The Clock

Guest Author: Paul Easton


ent years there has been a strong interest from consumers in taking an anti-oxidant supplement. Modern society is full of bad habits – from eating at fast food restaurants to smoking and drinking. Often, we do not receive necessary nutrients from our diets and supplements are necessary to provide them. Anti-oxidants, in particular, have been purported to provide a variety of health benefits but do they really stand up to all the hype?

What is an Anti-Oxidant? Anti-oxidants are a combination of organic substances which include a host of vitamins, carotenoids, such as beta-carotene, and minerals. Some believe this powerful group of organics provides such health benefits as preventing heart disease, cancer, stroke, and other illnesses which are often the result of growing older.

Guest Author: Taylor Ryan


If you are doing the recommended 20 minutes of cardio a day then congratulations, but are you really getting the maximal results?

It is great if you can run straight for 20 minutes but this alone is not the best cardio workout you can get. It has been shown that interval training is key to increase cardiovascular workouts.

Interval training is a really easy concept but yet few serious workout ladies take advantage of it. The key is to increase and decrease intensity throughout the workouts. Hard to believe this is going to have your burning more calories?

Well believe it. The stress that going up and down puts on your body is really going to jump your cardio results up! The sudden burst your heart goes through when changing from a moderate intensity to a high intensity is really where the benefit of cardio interval workouts come from.

This sudden surge requires a ton of energy, so each time to decrease down a level and burst back up really revs up your workout.

So with that what is a great interval workout? Even though I mentioned running above that does not mean you have to interval train with running, chose what you like from biking, hiking, swimming, stair step, you name it.

When you first start the workout start at an easy level to start to get your heart rate up but where you are not uncomfortable.

After 3 minutes increase to a moderate level (it should be around a 5-7 on a scale of 1-10). You will feel the heart beating faster and your breathing picking up, but you are still feeling good about yourself.

After an additional 3-5 minutes rev it up to a level 8-10, where you are sprinting or going at it as best you can. Keep

This up for only 1-2 minutes before lowering back down to moderate level then easy level and work your way back up!

Keep going for a grand total of 20 minutes!

Remember not to exceed 20 minutes, there is no need this is all the time your body needs to give you heart healthy calorie burning benefits. After this time the body switches over its energy source from fat to protein (muscle).

And I know that there is no way you want to have your muscle stolen from you.

I find interval training to pass by much quicker than if I were just cruising at a nice 7 miles per hour. The change in pace keeps me from getting bored and I have a few great playlists just for my cardio workouts.

I also recommend have a workout partner. This training is not a breeze and it helps to have someone going through the same routine with you to keep you motivated throughout. I think staying at one pace is often the easiest choice for women and having someone with you keeps you from choosing the easiest way out.

So now is the time to get out there and get your heart pumping.

If you have hills where you live I promote hill intervals for an even more heart pumping workout.

Guest Author: Carioteam.com Blogs


For many people, attaining financial and social success is the ultimate goal of life. However, we also have to realize that maintaining and improving one’s health is essential to a high quality of life. Your heart’s health is a treasure that has to be cherished, maintained, and improved throughout life by constant cardio fitness workout and exercise.

So, here are three main goals people may pursue, when exercising :

• Improving heart health;

• Losing weight (fat);

• Gaining weight (muscle).

Let us take a closer look at each of them and see how cardio fitness routine can help in attaining each of these goals.

• Improving your heart’s health

First of all, before starting any heart exercises you need to learn what your present heart condition is. It is best to consult your doctor before you start any new rigorous activity. The duration, intensity and frequency of your cardio workouts will depend on your physical shape.

The general guidelines for health improving cardio fitness are the following: the duration of your exercises should be 20 – 40 minutes per workout. You may do three or four sessions per week.

It would be better to stick with moderate intensity fitness. Doing your exercises you should run out of breathe too soon. You should simply start breathing deeper and deeper as your lungs and heart begin to function better.

• Losing weight

Low intensity cardio fitness would suit those who wish to lose fat, especially if you have lots of extra weight. In this case, your heart is already overstrained and you should not overload it with much workout. Losing weight and reducing the amount of fat in your body lightens the load on your heart and reduces the strain on your cardiovascular system. Walking, swimming, and other low intensity workouts that raise your heart rate slightly are best for those who have been inactive for long periods or for some reason are not in full health.

Besides, some research estimates that low intensity cardio exercise can burn some 10 percent more calories than the high intensity workout programs.

Your cardio workout sessions may last for 20 – 40 minutes. As to the frequency, it can be 3 – 5 times a week. Though, at first it would be the best to start with minimal load of 20 minutes sessions thrice a week. You will feel some discomfort at the very beginning, which is normal. However, if you feel any pain in your muscles or bones then you should restrain from working out until you are fully healed. Repeated exercise will strain your muscles, bones, and ligaments, which need to be stretched and built up before they are fully capable of bearing the strain of a rigourous workout.

• Gaining weight

Even though cardio fitness is more recommended for people who try to lose weight, it can also be useful and improve the health of those who are trying to gain weight or muscle mass. If you are underweight or have very little muscle mass then your heart and lungs are most likely not functioning efficiently. Building muscle mass requires your heart to pump blood throughout the body and helps improve your cardiovascular system by distributing blood through all parts of your body. The process of building muscle mass creates chemical byproducts that are removed by the blood through the kidneys and liver. This cleansing cycle helps improve blood flow and helps maintain the elasticity of the circulatory system.

In this case, you should minimize your cardio workouts to 20 minutes per session twice a week. Chose low intensity exercises for your workouts. This way cardio fitness will not affect you in respect of gaining weight, but it will help heart to stay healthy as your muscles and bones regenerate and grow stronger. Cardio workouts will improve your lung function and the rate at which oxygen is delivered to your body. Resistance and Strength training relies on proper lung function and a strong heart to ensure that your body can handle the strain.

As you see, cardio fitness may help you to maintain your body in excellent physical shape, to improve your heart health and help you lose some extra pounds. The most important thing is to take action now. Don’t worry about joining a health club or buying any products. Go take a walk, or simply go to the mall and do some window shopping. As you begin, any activity can be exercise. Just make sure you are up and moving about, and stay active!

Guest Author: James Schramko


As little as a decade ago, anti-aging medicine was considered to be purely science fiction by some. Now, ten years later, a great many of the insights that have been put forth by anti-aging clinicians and pioneering researchers have become science facts.

Scientists know much more today about the deterioration that we all undergo and the vulnerability to disease that is characteristic of the aging process. Many of these newly found discoveries can be traced to the beginning of anti-aging medicine which heralded in a new era for not only an innovative health care model but an exciting scientific field of study as well.

Anti-aging medicine has grown to be a medical specialty that has been founded on the application of advanced medical and scientific technologies for the early prevention, detection, treatment and reversal of all age-related diseases. Anti-aging medicine has become a health care model which promotes innovative research and science to prolong a healthy lifespan in human beings. Anti-aging medicine is based on solid principles of responsible and sound medical care which are consistent with those that are applied in other preventive health care specialties. Anti-aging medicine is:

Scientific

The practices of anti-aging diagnoses and treatment are supported by scientific evidence. They cannot be branded as merely anecdotal.

Evidence-based

This branch of medicine is based on a direct and orderly process by which data can be acquired in order to formulate an objective yet scientific assessment so that an effective treatment plan can be assigned.

Holistic

This branch of medicine makes use of an organized framework for a diagnostic assessment based on the whole person and the subsequent plan for a treatment regimen.

Synergistic

This branch of medicine recognizes that often a multi-faceted approach may produce greater rejuvenating effects than just by administering a single therapy.

Anti-aging medicine has been well-documented by such peer-reviewed journals as Aging, Lancet, Journal of the AMA, American Journal of Cardiology and many more. Anti-aging medicine has its main focus on the application of highly technical diagnostic and treatment biomedical technologies so that it may come up with the earliest detection and the most aggressive care of disease. Anti-aging medicine’s goal is not just to prolong an individual’s life as far as years are concerned, but it wants to ensure that the individual will enjoy those years in a vital and productive fashion.

Anti-aging medicine has hastened the pace of advancement in preventive health measures as well as in health promotion. By putting into practice a proactive health program that embraces all elements of anti-aging preventive health care for yourself, the ability is increased for you to live a robust and long life in which you will spend abundant and quality time with your family and with its future generations.

Human performance scientists all across the United States agree in one accord that the best thing you can do to slow down the aging process is to stay physically active. Exercise experts now see “aging” as being inactive. Now, thanks to rehab advancements and high-tech sports medicine, men and women who are up in years (90’s and 100’s) are regaining mobility and strength from muscle training.

There is one lesson to be learned from this: It is never too late to begin an exercise program. However, it is best to get a jump start on exercising while you are still agile enough to do it.