Birthing life
If you are pregnant you should try to fit these exercises into your daily routine. They will strengthen your muscles so that you can carry the extra weight of pregnancy. They'll also make joints stronger, improve circulation, ease backache and generally help you feel well.
Stomach strengthening exercises
As your baby gets bigger, you may find that the hollow in your lower back increases and this can give you backache. These strengthen stomach (abdominal) muscles and ease backache, which can be a problem in pregnancy:
start in a box position (on all fours) with knees under hips, hands under shoulders, with fingers facing forward and abdominals lifted to keep your back straight
pull in your stomach muscles and raise your back up towards the ceiling, curling the trunk and allowing your head to relax gently forward -Â don't let your elbows lock
hold for a few seconds then slowly return to the box position
take care not to hollow your back: it should always return to a straight/neutral position
do this slowly and rhythmically 10 times, making your muscles work hard and moving your back carefully
only move your back as far as you can comfortably
Pelvic tilt exercises
stand with your shoulders and bottom against a wall
keep your knees…
Drop the weight
In reality there is ONLY ONE WAY to lose weight (fat), you must use more calories then you take in. With ALL the products and marketing out there it all comes down to that one statement.
This is why diets do not really work, Yes you do need to watch what you eat, but not eating is worse for you then eating to much (I know it is not worse for your hips, but it is worse for your health). We need to have a balanced diet that gives us the nutrition we need and also keeps the calories to a manageable level.
However sometimes there are things that influence how much weight we can lose, and how effective our weight loss program can be. Let us talk about a couple of them.
Stress is a common factor in people who have the extra pounds. When we are stressed our metabolism suffers and because of that we retain more calories and calories retained become fat. Coming soon to this site will be a whole section that will deal with stress and stress reduction. Until it is online just be aware that the more stress you have the harder to lose…
Exercising at Home
As we sum up this slight diversion of how to pack on muscle consistently, here is a summary of all the key principles; remember you do not have to be underweight to follow these guides anyone who want to bulk up this is the way to go.
1. Maximize muscle building. The more protein your body stores -- in a process called protein synthesis -- the larger your muscles grow. But your body is constantly draining its protein reserves for other uses -- making hormones, for instance. The result is less protein available for muscle building. To counteract that, you need to "build and store new proteins faster than your body breaks down old proteins.
2. Eat meat. Shoot for about 1 gram of protein per kilo of body weight, which is roughly the maximum amount your body can use in a day, according to a landmark study in the Journal of Applied Physiology. (For example, an 80-kg man should consume 80 grams of protein a day--the amount he'd get from a chicken breast, two eggs, a glass of milk, and 80gm packet of groundnuts.) Split the rest of your daily energy equally between carbohydrates and fats. Breakfast; have a starch e.g.,…
Healthy Eating
High protein fruits are easy to find if you know where to look. Protein is broken down in your stomach during digestion, by enzymes called proteases. The purpose of this process is to give your body amino acids. High protein fruits should appeal to vegetarians in particular since they worry about getting enough protein in their diet. An attractive point to eating high protein fruits is the fact that they are low both in calories and fat. They're also rich in nutrients that are essential to maintenance, growth and body development. Not many people are aware of the presence of good amounts of protein in the following fruits.
1. High Protein Fruit: Avocado
The avocado is the first high protein fruit to include in your diet. Although it's often incorrectly labeled as a vegetable, an avocado is really a fruit. It is a rich source of other nutrients besides protein. It provides zinc, folic acid and fiber. Unlike other fruits, an avocado is a source of fats that are healthy for your heart. If there is one downside to an avocado, it is that its calorie content is relatively high. The amount of protein found in avocados is richer than…
Supporting Success
From today the sporting world in Kenya moves to a different level as the Kenya National 7’s team who made us proud in Dubai earlier this month leave for Hon Kong and then to Adelaide, the Bamburi Super Series start today and for the next 5 weeks the mighty teams from the agile cats; Cheetahs & lions to our horned friends; buffalos & Rhinos, not forgetting those who’s sting can be fatal; the Scorpions, will be going head to head in the most spectacular show of strength, power and talent of the game as we get closer to the Junior World Rugby Trophy (JWRT) that we will host next month. Not for getting our world cross country team who have been training hard in Embu and will be ready to leave for Amman. Even with all the might strength agility & Witt, lactic acid does get the better of us so lets wrap this up.
Factually, lactic acid is responsible for the burning muscles during exercise and this is why many suspect it to be responsible for soreness 24-36 hours after intense exercise. However, lactic acid is completely flushed out of muscles within 30-60 minutes of finishing intense exercise. There…
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