Having a Gym Partner is good.

I bet you have come across a saying which states 'no man is an island'. This is very true especially when it comes to the gym. Although you can get results when you work alone, having a gym partner will yield greater results. This is especially so if you are training with someone who is highly motivated. The good thing with motivation is that it is very contagious. Working with a partner leads to positive competition which is very rewarding especially when you challenge each other.

Although working with a partner is good, working alone has its own benefits. This is because you get to challenge yourself, and in the process discover all your strength and weaknesses. When you are working alone you also experience a higher level of concentration. This is especially important when you want to do practice progressive resistance during weight lifting.

Working with a partner in the gym has the following advantages;

1. A Synergy of motivation is created. If you are lucky enough to find a partner who shares similar goals then you will be amazed by the level of your motivation. You will find yourself performing more sets and reps.

2. You'll be punctual always. If you are working with a dedicated partner, he will ensure you come on time due to the competitive relationship you have formed.

3. You will avoid plenty of trouble if you have a work out partner. The only way you can be able to avoid going out to pint on a Friday night is if you are comfortable at home with your partner playing poker. Alcohol will really slow down your ability to grow more muscles and become bigger. This is because alcoholic beverages contain about 9 calories per gram, with very little traces of protein. So when you partake in alcohol drinking ritual you are just taking empty calories. Alcohol also increases your fluid retention capacity and this is very bad for muscle formation. The bad effect alcohol has on your ability to gain muscles can not be overemphasized.

4. You could actually avoid a lot of injuries when you are working with a gym partner. The most common injuries are caused when you fall or trip with weight on your hand or back. If you had a good partner such types of injuries could be easily avoided.

5. Development of friendship.

You need to really trust your partner to the point that you expect him to protect you from sustaining injuries while you are in the gym. Such trust will naturally lead to a bond forming between the two of you.

6. A work out partner will help you adjust fast especially when you become a member of a new gym. A work out partner will help you overcome the awkwardness you get when you start training in a new gym, due to meeting people from different backgrounds.

7. Some exercises can not be performed without a partner. You can for example do arm to arm curls more effectively if you had a work out partner.

Article Source: http://EzineArticles.com/1711920

Jump Rope Benefits

FreeStyle Jump Roping is minute-for-minute the single most comprehensive and beneficial exercise a person can do. It’s a sport that can be done as an individual or in groups and can easily be incorporated into anyone’s lifestyle. Best of all— Jumping Rope is fun and entertaining.

EFFECTIVE
Jumping rope can burn up to 1000 calories per hour, making it one of the most efficient workouts possible. It tones muscles in the entire body, developing long, lean muscles in all major muscle groups, both upper and lower. Jumping rope optimizes cardiovascular conditioning and maximizes athletic skills combining agility, coordination, timing, endurance.

EASY TO LEARN
RopeSport’s innovative training techniques and constant emphasis on “go at your own pace” allows people of different fitness levels and athletic abilities to enjoy the learning process and achieve their own level of success in an environment where they are relaxed and comfortable. Whether people want to simply swing the jump rope from side to side or they want to do double jumps on one leg, they are free to learn.

FUN
Due to the variety of jumps and movements that are taught, even at the beginning level, FreeStyle Jump Roping is fun. It encourages creativity and spontaneity, and gives people flexibility in their workouts.

INEXPENSIVE
Compared to many other popular fitness products flooding the market, Jumping rope is very inexpensive, making it accessible to everyone.

PORTABLE
All you need is a 3’ x 4’ area to jump rope. A living room, backyard, office, or gym are all ideal places to jump rope. Just throw a jump rope in a suitcase, briefcase, backpack, or purse, and you have the “greatest portable workout in existence.” Jumping rope is the perfect exercise for travelers.

Confidence!

Where is your confidence? Confidence may be all you need to get the dream job or the dream date. If you aren't feeling confident you will need to fake it so spend a few minutes figuring out where your natural confidence is hiding. Are you hiding behind your weight? Or a gap in your smile? Whatever it is that has sapped your confidence, it's time to have a chat with yourself.   
  
Remind the person in the mirror that confidence is appealing and you have everything it takes to look confident wherever you go. Then dress the part. Give your confidence a boost from a well-fitting wardrobe. Slouchy or too-tight clothing sap your confidence and make that lack obvious to everyone you meet. Make the choice to look your best with great fitting clothes. The increase to your self-esteem will help your confidence show through.   
  
Have you ever noticed that the coworker with the great smile and positive attitude seems to be one step ahead of you? His confidence is one reason why he will soon be leaving you in the dust. Confidence is that assurance inside you that reminds you can do anything you set your mind to. It's also what makes you attractive to potential mates. No one really wants someone who complains about their weight or checking account balance. Where is the romance in that? Lack of confidence will hurt you but just a dash of self assurance can get you on the right track to success.   
  
Walk tall and with purpose. Confident people don't slouch, drag their feet or wander aimlessly. A strong and erect posture announces confidence and security. Use that posture to your benefit and walk with a purpose in mind. Having a strong stride, looking like you have a destination in mind, shows confidence.   
  
Look people you meet in the eye. One sure sign of a lack of self-assurance and confidence is to avoid meeting someone's eye. Choose the more direct approach of meeting everyone you meet on equal footing. Look them in the eye when they speak to you. If you catch your eyes wandering to the floor or avoiding the people near you, it's time to focus. Pay attention and show that attention by looking everyone in the eye.   
  
Relax and smile. Confidence doesn't have to stress you out or keep your body tense. The tension might distract people from seeing your new confidence. When you are ready to believe in yourself and meet others on equal footing feel free to relax. Take a breath and then smile. A relaxed smile attracts even the most self-conscious so have faith that your confident smile will inspire confidence in many of the people you encounter.   
  
Within a few days of practicing a confident look, you'll find yourself feeling the confidence you didn't know you possessed. Confidence is visible when you walk, talk and interact with other people. Confident people attract friends, lovers and opportunity in droves so look confident even when you don't feel that way.

Article Source: http://EzineArticles.com/2064075

Grip!

Grip strength is so important, not just for weight training but for many sports like rock climbing, MMA, wrestling, powerlifting, strongman etc. Good grip strength is essential for all weight trainers, and there are some good exercises available that will help you increase your gripping power!

Just like any other muscle group, progressive training will build not only forearm size by increase grip strength. The main mistake many lifters make is overtraining the forearms. The forearms are used in so many other exercises, which means they are often stressed too often. Large muscle groups should only be trained once epr week for growth, but smaller muscle groups can be hit more than once. Forearms, like abs and calves, can be hit twice a week. In a lot of cases, you’ll find that even when you’re strictly hitting them only once per week, they’re really getting hit twice because they’re used on your back, leg and bicep days. This is why I only recommend you isolate the forearms once per week for the optimal growth.

Grip strength myth:

Back in the 60s and 70s “grippers” became very popular. See the pic below:

Many people believed that you could sit in front of the TV with one of these and squeeze it a couple of hundred times a day and you’d improve your grip strength and build popeye-like forearms. Nothing could be further from the truth, your forearms need progressive overload just like any other muscle group to grow bigger and stronger.

Exercises that will improve grip strength:

There are some exercises that you can do to increase your grip strength. If you have a “gripper”, trash it. All you need is some simple gym equipment!

1. Deadlifts
   Nothing is better for grip strength than picking up a heavy weight and holding for extended periods of time. Deadlifts naturally improve your grip strength.
2. Towel pullups
   Pull ups (or chin ups) are another exercise that will naturally build your forearm muscles and grip strength. You can increase the work on your forearms by wrapping a towel around the bar. The towel is not naturally gripped and it makes the bar thicker, this makes your forearms work much harder.
3. Plate pinches
   Like I said above, no special gear required to improve grip strength! Get 2 weight plates and stand them up, grip them from the top with your thumb on one side and your fingers on the other. Pick them up and hold as long as possible. Wait one minute, and repeat.
4. Wrist rollers
   One of the oldest and best wrist exercises. Grab a weight, a thin rope and a round piece of wood (like a thick broom handle). Attach the rope to the middle of the wood and tie it to the weight at the other end. Hold your arms out straight in front and wrist the weight up and back down. Make sure you do full twists! See the pic below of a home made wrist roller:
   
5. Bar hangs
   Simple and easy. Grab the dip belt, add some weight and hang from a bar for as long as possible. You can increase the effectiveness by adding a towel to the bar, or hanging from a thicker bar. Make sure you use a grip where your thumb is under the bar, not above.

Like I said, improving grip is about overloading. All those exercises I just mentioned allow you to increase the weight, it’s all about progression - just like every other muscle group! If you have any other ways you can increase grip strength post them in the comments below!

Butter versus Margarine

A short video I made comparing butter to margarine.

Benefits of Sleep

1. Sleep Keeps Your Heart Healthy

Heart attacks and strokes are more common during the early morning hours. This fact may be explained by the way sleep interacts with the blood vessels. Lack of sleep has been associated with worsening of blood pressure and cholesterol, all risk factors for heart disease and stroke. Your heart will be healthier if you get between 7 and 9 hours of sleep each night

2. Sleep May Prevent Cancer

People working the late shift have a higher risk for breast and colon cancer. Researchers believe this link is caused by differing levels of melatonin in people who are exposed to light at night. Light exposure reduces the level of melatonin, a hormone that both makes us sleepy and is thought to protect against cancer. Melatonin appears to suppress the growth of tumors. Be sure that your bedroom is dark to help your body produce the melatonin it needs.

3. Sleep Reduces Stress

When your body is sleep deficient, it goes into a state of stress. The body's functions are put on high alert which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases your risk for heart attacks and strokes. The stress hormones also, unfortunately, make it harder for you to sleep. Learn relaxation techniques to counter the effects of stress. There are also stress reduction techniques for sleep.

4. Sleep Reduces Inflammation

The increase in stress hormones raises the level of inflammation in your body, also creating more risk for heart-related conditions, as well as cancer and diabetes. Inflammation is thought to one of the causes of the deterioration of your body as you age.

5. Sleep Makes You More Alert

Of course, a good night's sleep makes you feel energized and alert the next day. Being engaged and active not only feels great, it increases your chances for another good night's sleep. When you wake up feeling refreshed, use that energy to get out into the daylight, do active things, and be engaged in your world. You'll sleep better the next night and increase your daily energy level.

6. Sleep Bolsters Your Memory

Researchers do not fully understand why we sleep and dream, but a process called memory consolidation occurs during sleep. While your body may be resting, your brain is busy processing your day, making connections between events, sensory input, feelings and memories. Your dreams and deep sleep are an important time for your brain to make memories and links. Getting more quality sleep will help you remember and process things better.

7. Sleep May Help You Lose Weight

Researchers have also found that people who sleep less than seven hours per night are more likely to be overweight or obese. It is thought that the lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, important for the regulation of appetite, have been found to be disrupted by lack of sleep. So if you are interested in controlling or losing weight, don't forget to pay attention to getting a good night's sleep.

8. Naps Make You Smarter

Napping during the day is not only an effective and refreshing alternative to caffeine, it can also protect your health and make you more productive. A study of 24,000 Greek adults showed that people who napped several times a week had a lower risk for dying from heart disease. People who nap at work have much lower levels of stress. Napping also improves memory, cognitive function and mood.

9. Sleep May Reduce Your Risk for Depression

Sleep impacts many of the chemicals in your body, including serotonin. People with a deficiency in serotonin are more likely to suffer from depression. You can help to prevent depression by making sure you are getting the right amount of sleep, between 7 and 9 hours each night.

10. Sleep Helps the Body Make Repair

Sleep is a time for your body to repair damage caused by stress, ultraviolet rays and other harmful exposures. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair damage.

Social Dancing

Jazz up your fitness routine with a regular dose of dance

Evelyn resolved that in 1994 she'd exercise regularly.   But it's only the beginning of the new year and she's already bored with her new stationary bike.  The rowing machine and treadmill at the YWCA also hold little appeal.      When a friend coaxed her to go along for an evening of free dance lessons, she realized exercise doesn't have to be a chore.      It's true.  Whether you're swirling across the floor to a Strauss Waltz or doing do-si-dos to the commands of a square-dance caller, you're getting exercise-and probably having fun too.

Dancing pairs you up with more than a partner

From burning calories to socializing with friends, dancing offers these health benefits: Calories - Dancing can burn as many calories as walking, swimming or riding a bicycle.  During a half hour of sustained dancing you can burn between 200 and 400 calories.  One factor that determines how many calories you'll expend is distance.  In one study, researchers attached pedometers to square dancers and found each person covered nearly five miles in a single evening.Cardiovascular conditioning - Regular exercise can lead to a slower heart rate, lower blood pressure and an improved cholesterol profile (see Medical Essay, June 1991).   Experts typically recommend 30 to 40 minutes of continuous activity three to four times a week.  Dancing may not provide all the conditioning you need, but it can help.  The degree of cardiovascular conditioning depends on how vigorously you dance, how long you dance continuously and how regularly you do it. Strong bones - The side-to-side movements of many dances strengthen your weight bearing bones (tibia, fibula and femur) and can help prevent or slow loss of bone mass (osteoporosis). Rehabilitation - If you're recovering from heart or knee surgery, movement may be part of your rehabilitation.  Dancing is a positive alternative to aerobic dance or jogging. Sociability - Dancing contains a social component that solitary fitness endeavors don't.  It gives you an opportunity to develop strong social ties which contribute to self-esteem and a positive outlook (see Mayo Clinic Health Letter, September 1992).

Would you like to dance?

Tomorrow night when you consider settling down for a little television, turn on the music instead.  After a few spins around the living room, you'll have so much fun you may forget you're exercising.

Warm up to your workout

Health benefits and risks to dancing depend on how much oomph you put into it.   Different types of dance require varying amount of energy. If you have heart disease or other medical concerns, check with your doctor before taking up dance as a new activity.  Then follow these steps:Warm up - Before starting to dance, spend a few minutes stretching.   Practice a few dance steps to prepare your muscles for activity. Ease into the pace - Begin with slower, less demanding rhythms and build up to faster tempos.  Easing into activities lessens the chance of pulling or straining a muscle. Know your limits - Take breaks from dancing if you feel undue fatigue or shortness of breath.  If necessary, sit out the next number.