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Paul Matheson
The benefits of flexibility are quite well known but very rarely applied. Flexibility seems to be quickly overlooked by the majority of men and a large amount of women. Hopefully I can convince you that the benefits of flexibility really do out weigh the time it takes to sit there and perform the stretches.
First of all flexibility is defined as the range of movement in a joint or joints. We tend to think of flexibility as the tension in our muscles, which is indirectly correct. What we need to do though is increase our flexibility over time to take full advantage of the superb benefits.
Some of the main benefits of flexibility are listed below:
Benefits
Increased blood flow to muscle tissue Improves posture - Muscles aren't tight or short Decreased risk of injury - High range of motion/flexible joints Reduced pain - Promotes muscular relaxation Increased balance - Reducing muscular imbalances
Looking at that list of benefits it's shocking that more people don't feel a need to stretch every day. I know that I struggle, and that's because it's boring, plain and simple!... But!
That doesn't change the fact I still do it and I try to get as many people as I can stretching daily too as the benefits of flexibility far out weigh the 10-15 minutes a day that it takes.
To make stretching a little easier I've detailed out 3 ways that you can stretch effectively. The deeper the stretch the less frequently you need to do it.
Different ways to stretch
Manually - Stretching your own muscle E.g. Bending over = Hamstrings With Equipment - Foam roller, tennis ball. Used to stretch the muscle over Massage - Another person physically stretching out the muscle for you
I strongly suggest that you do all 3. Manually I suggest daily, with a foam roller weekly and monthly with a sports massage. Combining all 3 ways of stretching will mean that you get the benefits of flexibility to the absolute MAX!
Lastly make sure that you stretch after every training session as a minimum. You just spent time working and putting tension though a muscle, so you need to relax it again and stretch it out.
I hope you enjoy the video on the Benefits Of Flexibility
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What is a water fast? Well specifically it's drinking only water for a certain period of time. Water fasting is not necessarily done for weight loss although water fasting for weight loss is quite common and very effective.
Below I've listed some of the benefits of water fasting for weight loss:
Benefits: Rapid weight loss Guaranteed fat loss Internal cleansing Debatable benefits - lowers blood pressure, relieves headaches, reduces asthma and allergies.
Now that we have the benefits of water fasting for weight loss covered, it's very important we go through some of the downsides. It's not all rapid weight loss and internal cleansing, there are some bad points you need to know before trying to lose weight by water fasting.
Some of the downsides are:
Downsides: Hunger Mental stability (regular eating all your life) Muscle loss after 36 hours Nutrients
I'm sure you'll agree that those are some fairly significant downsides to water fasting! But most of them won't really kick in until you have been water fasting for over 24-36 hours. So be careful and monitor your progress over time.
Water fasting has health benefits and weight loss upsides. I've done it in the past specifically for fat loss purposes and found it to be incredibly effective. Something that I'll definitely be doing again when trying to drop fat and retain muscle.
I'd recommend a 12 hour test. Try water fasting for 12 hours. See how you feel, track your progress and assess yourself from there. Then try more hours, 14 or 16. After a few tries spaced days apart try an 18 hour test. Then 24 hours test at most. Spaced days apart. I don't recommend anything more than a 24 hour fast, for fat loss purposes as you will begin to lose muscle tissue.
Most importantly, monitor your feelings, weight then decide on individual benefits if it works well for you.
Very extreme 5 day water fast, detailed daily diary review - http://bit.ly/LVgnKY
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Running burns calories - Burning calories equals weight loss = Simple?
Well yes and no, because while running and weight loss seem to go hand in hand, it's not really the most effective way to lose weight. Weight loss happens with a calorie deficit and without that losing weight is just not going to happen. Most people who don't know too much about weight loss associate it with running for endless amounts of hours but knowing just a little more about how running impacts your weight loss efforts you could make a hell of a lot more progress!
Let's break down some of the stats and a little bit of the science behind weight loss to really see how effective running is in the big picture of your fat loss progress.
For Example...
Training at 65% of your maximum heart rate your body burns the highest amount of fat. On an Effort scale that is of course = 6.5/10
So why are you killing yourself in the gym every day running as far as you can?... that's not the answer. However! We still want our workout to be difficult, hard and challenging dont we?... Of course! We want results.
Running and weight loss do coincide and results will come with time and effort. But let's see just how much effort equals what kind of weight loss results.
For Example...
If a 180 pound person runs 1 mile in 8 minutes, they burn around 170 calories.
Now with 3,500 calories = 1 pound of fat. What that means is you would have to run 20.5 miles to lose 1 pound of fat!
You can split that over a week E.g. 3 runs of 7 miles a time. But even so that seems like a lot of time, effort and work to me for just 1 pound of fat loss! Doesn't it? There must be a faster way!
Well there is and it's within your nutrition. Better nutrient choices completely change your outcomes. So to clear things up...
- Running is somewhat effective for weight loss
- Keep at a 6.5/10 pace for best fat loss results.
- Start with 1/2 runs a week. Build up slow and stay consistent.
But if you want the best weight loss results monitor your nutrition!!
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Combining a chest and back workout can see your results skyrocket! It means you can increase your frequency to twice a week and your chest and back will grow as the volume is also increasing. Muscle building routine to help boost your progress. - See more at: http://transformyourbody.tv/workout-videos/episode-49-chest-and-back-workout-routine