Archive for February, 2010

Triceps Press Downs

This may be the question that I’m asked the most in the gym, which one of these exercises will make my triceps bigger? You have to remember that the triceps muscle is three different muscles combined, the long head, the lateral head or outer and the medial head or inner.  These muscle heads run down the back of your arm and end in one common tendon that crosses at your elbow. All three of these muscles work in unison to perform the overall same function, the extension of your forearm. The long head also assists in extending the upper arm at the shoulder joint, such as when you’re doing pullovers.

Ok, with that explained now. What is the best way to build this muscle group? Since all three of the heads cannot be isolated with just press downs, changing up your grip is the best way to achieve massive triceps.  Changing from an overhand to underhand grip, adds to the stress of each individual muscle. The overhand grip stresses the lateral head which is the largest and most seen. This grip also allows you to use heavier weight because you can slightly involve chest and shoulder muscles. The underhand grip stresses the medial head of the triceps and isolates the movement directly into the triceps muscle.

The truth here is that both grips offer great benefits to the muscle group. Yes, overhand press downs hit the bigger more prominent muscle but, the underhand grip is the movement that gives them some added detail. You need to be involving both grips into your triceps routine to ensure your building big but, also defined triceps.

The Team at i-Supplements.com

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Yawning While Working Out?

Q. Almost every time I start to workout I notice that I always start to yawn. I even yawn all the way through my workout, but I am not tired at all! What is up?

A. I hope that you aren’t yawning because your routine is boring! No one, scientists included, really knows the reason why we yawn. yawning though increases blood pressure and heart rate, so the reflex may be one of the ways that your body is in a sense preparing itself for exertion. When you feel the urge to yawn while training, try and inhale through your nose and exhale out your mouth in slow, deep breaths, or increase your pace during your training. The demands of your breathing alone should prevent you from yawning the whole time.

Jimmy the “Guru”

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Buddy Up and Get Fit!

Research backs up the fact that having a partner to train with will help your success in and out of the gym when it comes to weight loss. Women especially who workout with a friend are more than 45% more likely to hit the gym than those who try and work it out on their own. Try the following routines designed for two next time you hit the gym with a friend.

Take Sides: Stand facing each other about arm’s length apart and grasp hands. Lunge to side, mirroring partner. Lower until butt hovers above the ground; pause for several seconds on two counts; sit. Cross-extended leg over bent leg; stand, pulling against each other. Uncross legs; repeat in opposite direction for one rep. Do 10-12 reps.

Lean on Me: Stand back-to-back with partner; squat. Hold squat as your step your right leg and your partner steps left leg to side about 12 inches; then step your left leg while pal steps her right to opposite side; step both feet back to start. Return to standing for one rep. Do 10-12 reps.

Palm Pat: Stand facing each other about 2 feet apart, hands on your hips. Lunge backward with right leg. Straighten left leg as you push off ball of right foot, bringing right thigh in front parallel to the ground; high five. Return to start, do 10-12 reps, switch legs and repeat.

Ally Arabesque: Stand facing partner about an arm’s length apart; grasp hands and squeeze butt. Mirroring partner, lift leg behind your, toes pointed. Lower leg. Rise onto balls of both feet two times; repeat on opposite side for one rep. Do 10-12 reps.

Five Alive: Start facing each other in push-up position. Lower your chest to the ground, then push back to start. Give partner a high five. Return to push-up position for one rep. Repeat, alternating hands. Do 10-12 reps.

Belly Buster: Lie face up, heads opposite, right hips touching. Extend legs up and grasp hands on sides. Lift hips off ground and, switching hip positions, lower legs to a 45-degree angle from ground. Left hips should now touch. Return legs straight up. Lift hips and then lower legs to opposite side for one rep. Do 16-18 reps.

Partner up, crack a laugh, and get in shape while having a great time. Good Luck!

The Team at i-Supplements.com

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Anti-oxidants Found in Organic Foods Have Major Health Benefits!

Within the last few years, eating organic has become the “it” thing to do. A vast amount of people believe that eating organic foods provides the best benefits in terms of health. Basically, organic foods consist of about 50% more nutrients, vitamins and minerals than commercial grade non-organic foods. When thinking of organic foods, most people only think of fruits and veggies, but the truth is, organic applies to a much more expanded grouping of food.

If you are considering switching to organic foods, then understand their benefits. One of the best benefits of eating organically is that you are giving your body better health. People who continuously avoid commercialized junk food and eat organically have been proven to live longer, healthier lives. The main reason to this is because junk foods are refined whereas organic foods are produced and refined naturally. Eating organic helps reduce serious illness such as the risk of cancer. Fruits and vegetables contain many nutrients as well as plentiful antioxidants. Organic foods are better for the environment and often taste better because of the fact that they are truly all-natural.

Turning to raw organic foods is a very healthy decision. When being cultivated and farmed, organic foods are grown without the use of harmful chemicals, therefore eliminating pollutiants, thus making the environment safer to live in. Buying and eating organically not only provides you with better health, but also contribute to the development of agriculture. Meaning when you buy this kind of food, you are helping in the distribution of the economy of agricultural industry. For this reason, you are giving back unlimited benefits.

The Team at i-Supplements.com

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When Food Calories Counts are Off, Try Ephedra Diet Pills

Think about it, when you buy a 6-cylinder car, you expect 6 cylinders, right? Well, we like to think that if we buy a food item off of a menu that is listed at 500 calories, that it is actually 500 calories, but that isn’t always the case. We may be getting a lot more than that as a matter of fact. According to some recent studies, prepared foods may contain an average of almost 8% more calories than their package labels state and restaurant meals can often contain more than 18% more. Worse still is that as far as FDA regulations are concerned, that is just fine!

The studies findings collected a wide assortment of foods and started sampling their contents to find the true caloric counts. In all, 29 restaurants and 10 frozen food products were tested. These items were select foods that many dieters would be likely to choose with 500 calories or less. After being studied, reports showed the high-calorie truth behind each food tested, and numbers were more troubling than ordinary dieters would appreciate.

No one would deny that the 18% calorie overload found in most restaurant foods is a major issue. The additional 8% found in frozen foods is less serious but still a problem. Over the course of a year, consuming just 5% more than you need in a 2,000 calorie diet can turn into a 10 lbs weight gain!

Federal regulations are very strict about the accuracy of the net weight of a package of prepared food, which must be at least 99% of the advertised weight. When it comes to calories, the count can be a far larger 20% and still be ok. The government and FDA have no role at all in checking calorie claims in restaurants, which means that it is only up to the states to handle the task. Even with several restaurants publishing numbers that are accurate may still not give customers a truly realistic sense of what they are consuming. So, dieter beware, be cautious of what you eat because when counting calories, you might by off by more than a few!

The Team at i-Supplements.com

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Exercise Motivational Tricks

Having a hard time trying to get yourself up and at it when it comes to working out? Struggle no more! Try these 3 quick and easy workout motivation tricks to get your butt out the door and in the gym.

1. Make exercise accessible. Find a gym or facility close to your home or office, try out Exercise TV on cable, or set yourself up at home with a simple workout routine. Having it easily accessible to you is key, you wont dread having to “travel” just to workout.

2. Work toward an event. Everyone has things they want to look nice for, i.e. your high school reunion, anniversary, wedding, vacation, date, whatever! Think of these things and let them motivate you to set a goal for weight loss, work towards it and achieve it!

3. Revel in Success. Love yourself day in and day out. Feel good about yourself and enjoy what you have accomplished. Treat yourself to a nice dinner, or a new pair of jeans as a simple reward for your weight loss success.

The Team at i-Supplements.com

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The Team at i-Supplements.com

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New Report Makes Case For Ending Food Labeling Chaos

FDA Crackdown on False & Misleading Food Labeling

Can orange juice really help prevent or treat arthritis? That is the implication on the label of a Minute Maid orange juice fortified with glucosamine hydrochloride “designed to help protect healthy joints.” And it is exactly the kind of misleading health claim that the FDA wants to put a stop to. A list has been gathered of some of the most egregious examples of false claims, ingredient obfuscations, and other labeling shenanigans.

Though under the Obama Administration, the FDA is sending more warning letters to food manufactures about misleading labeling, many major companies, including Coca-Cola, Kellogg, Kraft and General Mills as well as Nestle, continue to confuse of defraud consumers about the health effects, ingredients, or “natural”-ness of their products.

Some notable offenders include:

Kellogg - On labels for Smart Start Strawberry Oat Bites cereal, the company deliberately misreads a report from the Institute of Medicine to falsely claim that consumers can eat 125 grams of added sugars per day.

Nestle - Labels for Carnation Instant Breakfast misleadingly claim that its antioxidants help “support the immune system.” While it is true that serious deficincies in vitamins A, C and E and other antioxidants can lead to serious health problems, consuming this or other products that make this common claim won’t help ward off colds, the flu or other maladies.

Kashi - The Kellogg owned brand, Kashi falsely claims that the green tea in its Heart to Heart Instant Oatmela will help “support healthy arteries.” the FDA does have a so-called qualified health claim for green tea that relates to cancer but has not agreed that green tea can protect arteries or fend off heart disease.

Minute Maid - The words “all natural” appear on Minute Maid’s Cranberry Apple Cocktail, yet the product contains added citric acid, meaning that the citric acid did not occur naturally in the juice. This product also contains high-fructose corn syrup, which is a highly complex series of chemical changes coverting startch to fructose and glucose.

For far too long, some of the world’s largest food manufacturers have designed their labels either to exaggerate the amount of healthy ingredients, or to imply that the food has magical, drug-like qualities that could prevent or treat serious and various health problems. Consumers need honest labeling so they can spend their food dollars wisely and avoid diet-related disease. Companies should market their foods without resorting to the deceit and dishonesty that is so unfortunately common today, with and without the FDA’s help.

The Team at i-Supplements.com

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