Archive | December, 2016

Cardio Confusion – Your Guide to Aerobic Exercise

Cardio. CV. Aerobics. Energy system work. So many names for the same thing! And with so many cardio options available, it’s tough to decide which method is best. Much of what is written about cardio exercise is biased towards one approach or another and is often based on the authors’ preference and back ground. In this article I’d like to provide you with an independent view of cardiovascular training so that you can make an educated choice as to which method is best suited to your goals.

What is cardiovascular exercise? For exercise to be truly considered cardio, it should consist of steady-state activity which uses large muscle groups in a rhythmical manner and elevates your heart rate to somewhere between 60-90% of your maximum heart rate. Generally, activities such as jogging, running, power walking, cycling, swimming, group exercise classes, rowing, and using a skipping rope are the mainstay of aerobic activities but ultimately, any activity which significantly elevates the heart rate for an extended period of time can be considered aerobic training.To be honest, the modality used makes very little difference and you should choose the one you like most/dislike least!

How hard? Cardio training is normally performed for an extended period of time so it’s important to choose an exercise intensity that is hard enough to be beneficial but not so hard that it becomes necessary to stop. It is generally accepted that the benefits of aerobic exercise are gained from working at between 60-90% of an individual’s maximum heart rate (MHR) and many people rely on monitoring their heart rates as an indicator of exercise intensity.

You can calculate your Heart Rate Training Zone (HRZ) by performing the following calculations…

Simple Karvonen Theory

220 – your age in years x 60% 220 – your age in years x 90%

e.g. HRZ for a 40 year old 220 – 40 = 180 x 60% = 108 bpm 220 – 40 = 180 x 90% = 162 bpm

Heart Rate Reserve (takes into account elevated fitness levels associated with a lower resting heart rate)

220 – age in years – resting heart rate x 60% + resting heart rate 220 – age in years – resting heart rate x 90% + resting heart rate

e.g. HRZ for a 40 year old with a resting heart rate of 60 bpm 220 – 40 = 180 – 60 = 120 x 60% = 72 + 60 = 132 bpm 220 – 40 = 180 – 60 = 120 x 90% = 108 + 60 = 168 bpm

These numbers represent the lower and upper range of your HRZ. Going below 60% will essentially negate many of the benefits of exercise as it will be too easy where as going above 90% will take you into the anaerobic zone where lactic acid will start to rise and you’ll be forced to slow down and stop…and it hurts too! We’ll look and anaerobic training later though as it’s a very useful exercise tool. To keep an eye on your heart rate while exercise you have a number of options available…you can use a heart rate monitor, you can take your pulse manually at either your wrist (radial pulse) of at your neck (carotid pulse) or, if using gym-based cardio equipment, many machines have built in hand sensors which measure your heart rate although some are more accurate than others. However, the calculations above are not infallible – some people don’t fit into either of these systems and may find that their HRZ makes exercise either too easy or too hard. Luckily there are a couple of other methods we can use to monitor exercise intensity…

The Rate of Perceived Exertion Scale

The Rate of Perceived Exertion Scale (RPE for short) was designed in the 1960s by Gunnar Borg – a Scandinavian exercise expert. He devised a scale with which to prescribe aerobic exercise to his athletes based on how they felt while training. The original RPE scale went from 6 (absolute rest/inactivity) to 20 (maximum exercise intensity). Why a scale of 6 – 20? Borg’s athletes had an average resting heart rate of 60 bpm and an average maximum heart rate of 200 bpm so he just knocked of a zero. It was found that, with some practice, it was possible to estimate how hard an athlete was working based on how they felt and this corresponded quite accurately to their corresponding heart rates. For many people, the classic 6 – 20 scale is a little awkward to use so it has been simplified and adapted to suit the general exerciser…

1. Inactive/at rest

2. –

3. Very light

4. –

5. Moderate

6. –

7. Heavy

8. –

9. Very heavy

10. Maximum

As a general rule of thumb, steady state cardio should be performed at an RPE of 4 – 7 for maximum benefit. Exercise below this level won’t cause much in the way of fitness or health benefits and above will mean approaching the anaerobic zone.

The Talk

Test Our final method for assessing exercise intensity is the talk test. Quite simply, while exercising in your aerobic HRZ you should be able to hold a conversation with regular pauses for breath every couple of sentences. If you can only manage single word responses then it’s likely you are working too hard and if you can manage whole paragraphs without pausing for breath then you’re probably not working hard enough. Combine RPE with the talk test and you should have no problem making sure you are working at the correct intensity to get the maximum benefits from your exercise.

How long? How often?

The American College of Sports Medicine (ACSM) recommends 3 bouts of cardio exercise per week for a minimum of 20 minutes per session at between 60-90% of MHR to a) improve fitness and b) reduce mortality. Doing more is not necessary for health purposes but if performance enhancement (elevated fitness levels) is your goal then increased frequency and duration are likely to be necessary. Even rust-stained iron pumpers should make sure they get their 20 minutes 3 times a week for protect themselves from the likes of CHD and other diseases of the cardiorespiratory system.

Different approaches to aerobic training

So now you know how to monitor your exercise intensity and how long/how often to exercise, let’s look at the different ways you can choose to perform your aerobic activity…

LSD – and no, not the drug! LSD stands for Long Slow Distance training and it the method that most exercisers “fall into” when they embark on a cardio training programme. LSD training is exactly as it sounds – performed at a relatively slow pace for extended periods of time. LSD training builds base level aerobic fitness and conditions the body for extended workouts. LSD is performed at around 60% of MHR or around RPE level 5 and may be performed for as long as an hour or more. LSD training has the advantage of not being overly exhausting but on the down side requires a greater time commitment compared to some other methods we’ll discuss later. LSD is a vital component of training for marathon running and long distance cycling but while a necessary part of endurance athletes training, many fitness enthusiasts use LSD for weight management in the hope that it will result in substantial amounts of fat loss. While exercising at LSD pace fat provides the primary source of energy however, fat is so energy dense – 9 kcal per gram – that even extended workouts result in only relatively small amounts being oxidised (burnt). Regardless of pace, running a single mile uses around 100 kcal and 1 pound of excess body fat contains about 3,500 kcal so to lose a pound through slow paced aerobic exercise alone it would be necessary to run 35 miles! Chances are that’s more than most people run in 2 weeks! LSD training (and remember LSD can be applied to cycling, rowing, stepping as well as running) is great for developing base level aerobic fitness but when it comes to fat burning/weight management, there are other methods which will be more successful and efficient.

Fartlek – funny word but serious training method! Fartlek means speed play in Swedish and that describes perfectly our next method of cardio training. The basic premise is to run (or cycle, row etc) at a variety of paces which are selected at random. The exerciser may walk, jog, run or sprint for a variety of distances and durations over the course of a workout until the exercise time period has elapsed or a predetermined distance has been covered. Physical landmarks such as lampposts, street signs or trees is a great way to organise a Fartlek workout e.g. after jogging for 5 minutes to warm up alternate between running hard for 3 lampposts and slow jogging for 1 or jog 1, run 1 sprint 1 and repeat. Alternatively, work periods can be controlled by counting the number of strides or time elapsed or a combination of the above. The variations are endless and can be just as easily applied to cycling as they can to running or any other cardio exercise modality. The intensity of a Fartlek workout can be easily altered to suit an individual’s fitness levels by moderating the amount of high intensity exercise compared to lower intensity work – in other words the less fit the exerciser, the slower jogging and brisk walking will be performed. Fartlek, done for a shorter duration than LSD but at a higher overall average pace, is a good fat burner because of the periods of higher intensity training which triggers a phenomenon called EPOC (Excessive Post Exercise Oxygen Consumption) which will be discussed later.

FCR – time to hit a higher tempo! FCR stands for Fast Continuous Running but, as with all of our cardio training methods, this approach lends itself well to just about any exercise modality. FCR is just like it sounds, working hard at a high constant pace. On our RPE scale, FCR would score around 7 or 8 or about 85-90% of MHR and is the highest sustainable level of aerobic activity – think red lining your car just below the point where the engine will blow! Some refer to this as tempo training and others anaerobic acid threshold training but regardless of what it’s called; FCR is a tough but generally shorter workout. The idea is simple – run (or cycle or row etc.) as fast as possible avoiding going so fast that you are forced to slow down because of fatigue. Lactic acid (one of the by products of anaerobic energy production) is literally bubbling under the surface and going any faster will result in having to slow down or stop. FCR is (or should be) a constant battle to maintain pace – even though the body is probably saying “slow down!” Because of the large accumulation of lactic acid in the blood, FCR is a supreme fat burner because of EPOC.

When lactic acid accumulates in the blood, the aerobic system has to work overtime to clear it out once exercise comes to an end. This “after burn” is responsible for an elevated metabolic rate (energy expenditure) at rest. The body is literally in overdrive working to clear unwanted lactic acid from the system and, as a result, burns a whole load of energy not just during the workout but also in the hours (yes HOURS) afterwards. The metabolism may be elevated for up to 48 hours after a hard lactic acid inducing workout which results in substantial energy costs and potential fat loss. Pretty good for a shorter workout! LSD (long slow distance) training causes minimal EPOC and, as a result, is not so efficient for fat loss.

FCR is an excellent training method for improving higher end aerobic fitness, teaching the body lactic acid tolerance and in training athletes involved in shorter, more intense sports like boxing, middle distance running, rowing or martial arts. It goes without saying that because of the advanced nature and demands of this type of exercise; FCR is something to work up to and should only be attempted after establishing a base level of aerobic fitness via LSD and Fartlek training.

Interval training – the clock is your coach! Interval training can be defined as “periods of higher intensity work interspaced with periods of rest” and is a very useful and flexible training approach which, with modifications, is suitable for everyone from the beginner exerciser to an Olympic champ. By manipulating the training variables i.e. speed, distance covered, length of recovery etc it’s possible to design interval training programmes for just about anyone…

1) E.g. Beginner client – low level of fitness Power walk up hill 3 minutes Slow walk on flat 2 minutes Repeat 4 times

2) E.g. Intermediate client – good base fitness Row 1000 meters as fast as possible Very slow row for 2 minutes Repeat 6 times

3) E.g. Advanced client – very high level of fitness Sprint 400 meters Jog 100 meters Repeat 10 times Work vs.

Rest periods

Aerobic intervals With aerobic intervals (up to 90% MHR) generally workouts are on a 1 to 1 work to rest ratio or possible 1 to .5 e.g. Run 3 minutes, resting 90 seconds to 3 minutes between efforts.

Anaerobic Intervals Workouts that exceed 95% of MHR will often require a longer rest period between efforts so 1 to 2 or 1 to 3 work to rest intervals are the norm e.g. sprint for 30 seconds, rest for 60 – 90 seconds.

(Please note these are only guidelines and work/rest intervals can be manipulated freely to suit the abilities of the individual exerciser)

Regardless of the standard of the client, the interval principle is the same – alternate periods of higher intensity exercise with periods of recovery. Interval training allows significant overload of the cardiorespiratory system which will result in good increases in the both anaerobic and aerobic fitness while also being, according to some experts, the ultimate fat burning workout because of very high degrees of EPOC. Certainly, a hard interval session can result in very high heart rates and elevated body temperature for many hours after exercise has concluded which is a good indicator that the metabolism is very “revved up” even at rest.

As high-end interval training can be so demanding, it is very important to progress into it gradually. It’s certainly not a good idea to attempt workout number 3 if you have little or no running experience. Make haste slowly and start your interval training regime with the intention of gradually increasing your workload over the coming weeks – your body will thank you for it!

Putting it all together So now you know about the various cardio training methods let’s briefly look at how you can incorporate them into your weekly schedule… If your chosen sporting activity is very start/stop like basket ball or rugby, the majority of your cardio training time would be best spent performing a variety of interval training whereas if your sport involves fast but continuous effort e.g. 5km running or similar, FCR should be the dominant feature of your workouts. If you are more involved in activities that take place over longer durations e.g. long distance running or cycling then LSD will be a necessary tool for you to utilise on a regular basis. If however you just want to add some variety to your current cardio routine I suggest the following template as a good staring place.

Day 1 FCR

Day 2 LSD – recovery/easy pace

Day 3 Rest

Day 4 Intervals

Day 5 Rest

Day 6 Fartlek

Day 7 Rest

If you choose to design your own weekly template it’s important to remember the following…

o Avoid having too many intense workouts in a row without any rest/recovery time as you may feel burnt out

o Monday follows Sunday! Don’t begin AND end the week with hard or identical workouts.

o It always look easy on paper – don’t be afraid to change your plan if you underestimated its intensity.

o Make haste slowly – only increase your workout durations by around 10% a week. Greater increases than this may lead to injuries and you can’t train if your are injured.

o Cross training is a great way of making sure you don’t over stress any one particular part of your body. By mixing your exercise modalities e.g. running, cycling, rowing, swimming etc, you can avoid overloading and possibly injuring your limbs.

o Choose the exercise modalities you enjoy – running is not compulsory! You can swim, cycle, step, skip, row, walk or whatever suits you best. If it hurts it’s probably not doing you any good.

o Remember that cardio is not the golden goose of exercise – it’s important to make sure that you also perform your strength training, flexibility work and core work otherwise you may find yourself very fit but as weak as a kitten with the posture of Quasimodo and as flexible as concrete!

So now you know about cardio exercise. Introducing some of the methods described in this article will hopefully get you out of your cardio rut and push you on to new, higher levels of aerobic fitness. Oh, and by the way, if you are one of those people I see in the gym every morning walking sedately on the treadmill while reading a newspaper…you’re wasting your time!!!

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Yoga For Weight Loss – 3 Steps To See Results

More and more people are turning to yoga as a form of exercise, and as a way of losing or maintaining their weight. It’s estimated that over 16 million people practice yoga in the US alone and that figure continues to increase as more and more people become aware of the benefits yoga can offer.

While weight loss is not one of the core concepts of yoga, it’s certainly true that regular practice of asanas can assist in weight control, but to see any real benefits there are 3 key concepts you need to be aware of. Specifically you need to ensure that you are practising the right style of yoga, that you are practising on a regular basis, and that you embrace yoga as part of a healthy lifestyle.

1. Style of yoga

There are many different styles of yoga, and some are far more valuable for weight loss than others. Static forms of yoga where postures are help for extended periods of time to build strength and balance, such as Iyengar yoga, will have minimal weight loss value. A faster, more flowing vinyasa form of yoga however, such as Ashtanga will get the heart and lungs working, the blood pumping, and will burn far more calories. So if one of your main goals from yoga is helping you lose weight, look for Ashtanga or Power Yoga classes.

2. Frequency of practice

It almost goes without saying, but popping along to a yoga class once a month really isn’t going to do much good, whether you want to lose weight or get any of the other benefits yoga can offer. Ideally you want to be practising yoga on a daily basis, but realistically you should aim for 2 good sessions of at least an hour, preferably 90 minutes, every week. If you can attend 2 90 minute classes each week, and find some time to practice sun salutations at home you will start to notice the benefits quite quickly.

3. Part of a lifestyle

Yoga is a lifestyle choice. All the benefits that yoga can offer, from weight loss, increased strength, flexibility and balance to reducing stress, improving self esteem and confidence, and aiding with relaxed sleep will mean nothing if you goggle a hamburger right after class, don’t get enough sleep, and fail to practice what you’re taught. The good news however, is that over eating is often largely emotionally triggered. Since yoga will help improve your self esteem and confidence, it is also likely to help you control your snacking, and you may well find that you’ll be able to keep your weight under control much easier as your yoga progresses.

Following these 3 key points – choosing the right style of yoga, practising on a regular basis, and including your yoga as part of a healthy lifestyle – will give you the best possible results.

Whatever the goals of your yoga practice, remember that yoga is about unity, and learning control of your mind and body. Yoga isn’t about rushing or forcing anything, so be patient, take your time, enjoy your yoga practice and the results will follow.

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Watching A Movie Will Relieve Stress

One of the things that most people need to do is to find a proper way to relieve stress. This is because stress is really something that can negatively impact your health. According to some studies, stress is caused by a continuous buildup of tension within the person and unless these things are properly released, the stressed individual could end up having serious problems later on. Similarly, it must be said that if stress is not relieved in a proper way, the stressed individual could end up doing all sorts of undesirable acts that would detriment society. And so for those people out there who are feeling stressed, why not do something fun like watching a movie?

Watching a movie is a highly suggested method when it comes to releasing stress. This is because viewing a film transports the person into a different world where he can forget his problems even for a few hours. Though it must be said that viewing a film will not erase the problems that you have in real life, it will at least enable you to stop thinking of those problems for a while which means your mind will be able to unclench itself. Always keep in mind that the mind is clenched into a sort of ball whenever it is stressed and so the best antidote to such a situation is to find a way to relax your mind before it clenches itself any further.

Is there a specific type of movie that should be watched? Most experts would suggest that a stressed individual should watch something light and funny because viewing a horror movie may not really unclench your mind that much. This is because what the horror movies are meant to give you quite a scare and as such, this could actually add on to the stress that you already had going into the movie. In this light, always remember that you should veer away from activities that will add on to your stress because those things are definitely going to create bigger problems for you.

At the end of the day it must be said that watching a movie is one of the best ways to relieve a person of stress. If and when you feel quite stressed, do remember to take some time out to catch a movie because doing so could really work wonders for you in the long run.

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Top 10 Homeopathic Remedies for Acne!

The acne vulgaris is perhaps one of the most dreaded problems many people face. The main cause behind the fear is obviously the degree of “loss of confidence” this problem causes in the population than the actual lesion. But with aptly chosen homeopathic remedies, we can halt the progress of the disease and put an end to the menace by rendering soft supple skin to the ‘beauty-conscious’ generation.

Causative factors of Acne-

Excess oil secretion from the sebaceous glands is considered to be the prime cause behind acne vulgaris, principally affecting the teenagers. However, in some people, the trouble lasts longer even in thirties and forties.

Though oil secretion is said to be one of the main causes, the excess oil secretion in certain diseases like acromagaly, Parkinson’s disease, etc does not cause acne. Therefore, it is thought that the androgenic hormones from testes, ovaries, and adrenals are the culprits that enhance the oil production in the skin. That’s why the peak period of acne burst outs is teen-age, when these hormonal levels undergo lots of changes. The oil when clogs the skin pores may lead to some or the other infection leading to acne.

However, acne is said to be familial trait too. The causes lie much beneath the so-called increased sebum production. No wonder homeopathy has lot to offer to the patients of acne, as the causative factors can be varied, which can be dealt effectively only with the homeopathic medicines applied to the patient of acne homeopathically.

Clinical Features of Acne-

As with any skin trouble, acne vulgaris can be classified roughly as mild, moderate, and severe. Eruptions or lesions may be confined to face, shoulders, upper chest, back, buttocks, etc. One may notice greasy skin. Blackheads can be the presenting feature in some. In some, the acne can be very severe with abscess and cyst formation with heavy scarring. The lesions can be macular, papular, or rash-like in many patients. Acne rosacea is the variety affecting the middle aged women and men. It is characterized by marked red eruptions, pustules, etc without the formation of blackheads.

Suppression of Acne by Strong Chemical Agents-

Most patients of acne vulgaris are young children entering their teens, when they want to look their best. Therefore, most of them resort to creams, ointments, and lotions they find attractively advertised through various media. Some get better results for the time being. However, in most cases, these measures prove only temporary. They give just palliative results till the person uses the particular local application and acne return back utterly aggravated once he or she weans off it.

Worse still, the acne get suppressed and the deranged life force affects some more vital organ and the person starts suffering from more severe disease than acne after he suppresses it. Any skin eruption suppressed does not cure the patient but worsens him on some other vital plane. (See article- ). Have seen many patients say, “Acne was far better to have than this suffering” after they suppress acne. DO NOT suppress them.

It certainly does not mean you have no right to look beautiful! Just that your skin needs more delicate treatment that will wipe out acne permanently with milder homeopathic medicines suited to your constitution.

Homeopathic Treatment of Acne-

According to homeopathic principle, local application is a strict NO while treating acne or any other skin eruptions. Let the medicine act on higher plane to enable the body comprehend the derangement in one of its sphere (here skin), and eradicate the disease process by alleviating the symptoms of the disease. For it to happen, the homeopathic expert must be aware of the constitution of the patient, his family history, his mental and physical traits, and any concomitant symptoms and signs if present.

One of the major thing to remember while treating the patient of acne is- “Give maximum importance to the subjective symptoms than objective, and you will rarely go wrong in acne treatment”.

Here is the list of some important homeopathic medicines to be thought of while dealing with acne cases-

(1) Asterias rubens-

– Considered as one of the chief dugs for treating acne

– Itchy acne

– Skin seems less elastic

– Acne eruptions with fetid pus

– Acne rosacea

– Acne affecting back, shoulders, sides of nose, chin

– Flabby patient with lymphatic constitution

– Sycotic diathesis

– Sexual excitement in both sexes

– Fear of bad news in adolescent girls

– Worse coffee, left side

(2) Belladonna-

– Red hot facial skin

– Scarlet rash-like acne

– Suddenly spreading acne lesions

– Alternate redness and dullness of skin

– Pustular eruptions on skin

– Skin feels smoothly red but burns

– Acne leading to swelling of glands of neck, chin

– Bluish red acne lesions

– Shiny red eruptions

(3) Dulcamara-

– One of the underrated remedies for acne

– Humid eruptions on face

– Acne lesions itch, worse in cold wet weather

– Vesicular eruptions

– Small boils spreading uniformly across the face, forehead

– May be associated with warty eruptions on hands and face

– Acne worse around the menstrual period

– Mucus membrane affections are often the concomitant

– Worse by cold in any form, better by warmth

(4) Merc sol-

– Syphilitic acne

– Earthy, puffy, dirty-looking face

– Pustular acne

– Constantly perspiring skin

– A big pimple surrounded by many small pimples

– Itchy eruptions worse from the warmth of bed

– Eruptions in private parts, buttocks

– Skin and mucus membranes affected at the same time

– Yellowing brown or greenish pus from Pustular acne, may be streaked with thin blood

– Extremely fetid suppuration

– Worse extremes of temperature, night, dampness, perspiration

(5) Graphites-

– Cobweb sensation on face is one of the most marked features of Graph

– Itching pimples

– Constipated bowels is a frequent accompaniment

– Rough hard skin of face

– Persistent dryness of skin

– Acne oozing out a sticky exudation

– Pimply eruptions behind ears

– Unhealthy skin with tendency to suppurate

– Redness of face

– Burning acne with think sticky discharges

– Worse warmth, during and after menses

– Better in dark room

(6) Bovista-

– Acne in sensitive girls

– Crusty eruptions around mouth and nostrils

– Acne from over-use of cosmetics

– Swollen look of cheeks

– Sensitive skin with tendency to leave deep impression with blunt instruments

– Itchy eruptions

– May have had an attack of urticaria or tendency to recurrent urticaria

– Pimples covering the entire body

– Acne always worse in summer

(7) Radium brom-

– Acne rosacea with red pimply rashes

– Small eruptions with itching, burning, swelling, and redness

– Excessive itching with burning of skin as if on fire

– Painful pimples

– Acne with scars that take long time to heal

– May be associated with itchy dermatitis of skin and/or trophic changes in fingernails

– Acne seem worse after getting up in the morning

– Better in open air and hot bath

(8) Arnica-

– Painful acne with sore bruised feeling in skin

– Sunken red face with heat feeling on lips

– Itchy burning pimples

– Acne may occur in crops; one heals and the new eruption rises near it

– Indurated acne characterized by symmetry in distribution

– Bluish look of skin with tendency to form boils

– Worse by tough, wine

(9) Kali brom-

– Itchy pimples on face, chest, shoulders, etc

– Pustular rashes

– Anesthetic feeling in skin of face and mucus membranes

– Exaggerated sexual desire in females suffering from acne during menses

– Extremely fidgety hands is on of the main features of the drug

– Horrific dreams and grinding of teeth in sleep is often an accompaniment

– Worse warmth

(10) Calcarea sulph-

– Suppurative tendency of the skin

– Pustular jagged eruptions with oozing of yellow mucus

– Facial pimples

– Unhealthy skin with yellowing scabs

– Many small pimples under the hair that bleed when scratched

– Purulent exudations from acne

– Acne lesions that do not heal fast

– Pimples around ears with tendency to bleed on scratching

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5 Basketball Workout Drills That Will Elevate Your Game in a Week

There are different Basketball Workouts you can use when pursing a pro basketball career. Training everyday with various Basketball Workouts will put you ahead of 95 percent of the competition. There are tons of drills to do everyday and you can experiment with different drills to see which one give’s you faster results. That’s what I did and I’m going to share with you today what 5 Basketball drills that will prepare you for a pro basketball career.

One Arm Shooting Warm-Up

When you are training you are usually shooting shots without any goal on how much to make, or where to shoot from. This is not good because you will develop bad habits in your Basketball Workouts that will translate into the game. When I was at a lecture at a basketball camp at the University of Connecticut, the speaker was the shooting doctor who worked with tons of pros like Michael Jordan and Gilbert Arenas. He said before you start your Basketball Workout you should stand three feet from the basket and shoot one-arm jumpers. When you are doing this you should only count the “all-net” shots you make. If it touches the rim it doesn’t count. The shot doctor was very good at this and he had trained all his players to warm-up this way. I decided if the players in the NBA warm-up using the one-arm warm-up shot, then I should add it to my Basketball Workout. The rest of the day I practiced one arm shots and the next time I played, I sure enough couldn’t miss. I put on an unbelievable performance and everyone at the camp said I should try to play for the team. This drill had helped me so much I decided to use it the rest of my career. Everyday I warm-up with 25 makes from three spots one from the middle of the paint and one from the left block and the right block. This is a great Basketball Workout and anyone trying to become a professional basketball player should do it.

“250 to 500” makes a day

After the one arm shooting warm-ups you want to start you’re shooting workouts. I usually begin putting up shots from different spots on the court. My goal is to make 250 to 500 shots using different moves off the dribble. I start from one side of the wing and shoot from each spot until I get to the other wing. After I shoot mid-range shots I will move to the three-point line and repeat the process. Now you can switch your Basketball Workout up and do shots off the dribble, or go to the basket for floaters. Either way you are working on repetition, which is the most important thing when it comes to developing a skill in a Basketball Workout.

Core Exercises

Now when I’m in the weight room I train only on things that will help me become stronger in the game. One of the things I would do in my Basketball Workout is different exercises that work on your core. I would train 3 to 4 times a week, doing at least 200 to 300 sit-ups a day. I figured If NBA players focus on it so much, and there extremely athletic, then I should to. Once I incorporated it in my workout regimen, after one week of this I added an inch or two on my vertical. I didn’t start doing this until I became a pro because I learned it late in my career. None of my coaches ever stressed how important it is to your game to have a strong core. Now I tell all my players they should do sit-ups everyday in their Basketball Workouts if they want to reach their full ability on the court.

Ball handling

Now before you shoot or after, you need to include ball handling drills in your Basketball Workouts just as much as you shoot, Even if you’re a big-man you should work on your ball handling. I saw Blake Griffin and other NBA big men training their handles in a Basketball Workout on a You Tube video, so if they are doing it then what should you is doing? Right. So what you would do is pick some two ball dribbling drills to do, and everyday dribble the ball you’re hardest and you’re fastest, always keep your head-up, and be persistent because the drill will be a little difficult at first. Do this the entire week and watch how your handle will feel so much tighter. The feeling is amazing. In my free report I explain this more in detail.

Squat jumps

Now when you’re in the gym or weight room you need to do some type of squat exercise where you are exploding up. You want to jump and explode as high as you can, focusing on getting better each jump in your Basketball Workout. Do this and watch your vertical jump get better in just a week. I do all of these Basketball Workout drills and I feel they are some of the most important drills to do. I guarantee you results! because it worked for me. So focus on doing jumps 3 to 4 times a week.

Now combine all the drills and start Monday, and by Friday watch how your game feels! It’s a great feeling when you develop a new skill. I have had those feelings my whole life, and that’s why I can say I had a great career, and now I can teach you the same Basketball Workouts. Best of all I still play.

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Weight Loss – Best Diet to Lose Weight

Fruits are nature’s colorful creation. Their varied shapes, sizes, aromas, textures, and flavors add to the attractiveness and appeal of food.

Like fruits, vegetables also provide color and variety to meals. You don’t need to go to the vitamin shop or vitamin store when you’ve got veggies. They contain significant sources of essential nutrients, vitamins (particularly A and C), minerals (particularly calcium and iron), fiber, and phytochemicals necessary for preventing disease, prolonging life, and promoting health. Not only that, eating veggies is the best diet to lose weight.

Fruits and vegetables are not only cancer fighters; they also provide healthful benefits against cardiovascular diseases, diabetes, stroke, obesity, diverticulosis, micronutrient deficiencies, cataracts, and birth defects.

Many people, however, regard fruits as accessory food items which one can never live without. Vegetables, on the other hand, are considered as dishes and not a major focus of meals.

Take advantage of the healthy benefits of fruits and vegetables.

  • Snack on fresh fruits or crispy vegetable strips should you get hungry between meals. Going green is the best diet to lose weight.
  • Enrich your breakfast cereals with sliced fruits.
  • Pick a vegetable or fruit you have never tasted before, like kiwi fruit, kale, or asparagus when shopping for groceries.
  • Serve fresh fruits for dessert, sliced and arranged creatively.
  • Add thinly sliced vegetables to noodles (e.g. sotanghon, miki, or misua) to increase its nutritional content.
  • Drink fresh fruit juices instead of soda, coffee, or tea to quench your thirst.
  • Choose food establishments that offer fruit-vegetable salad bars when eating out.
  • Buy fruits and vegetables in season. They are cheap and at their flavor and nutritional peaks.
  • Enhance your cooking skills by trying new fruit and vegetable recipes.
  • Garnish your food presentations with creatively sliced fruits and vegetables. Fruit and vegetable garnishing adds nutrients, color, and eye appeal.
  • Display fruits and vegetables where they can be seen often. You will more likely eat them if they are reachable.
  • Be innovative. Try raw vegetable salads. Simply slice the vegetables thinly. Add salt and calamansi. Toss with chopped tomatoes and onions.

Here are some recipes that you might want to try:

Pechay Salad


1 small bundle fresh pechay leaves, sliced thinly

2 medium tomatoes, diced

1 small onion, chopped

2 tablespoons calamansi juice

Salt to taste


Toss all ingredients gently. Serve immediately.


Pechay may be substituted with other vegetables like Ampalaya or Radish.

Buttered Vegetables


1 large carrot, diced

1/4 kilo Baguio beans, 1 inch cut

1 large Singkamas, diced

1 can whole kernel corn

1/3 bar butter

Salt to taste


Blanch carrot, Baguio beans, and Singkamas. Drain. Combine corn with blanched vegetables. Mix butter while vegetables are still hot. Add salt to taste.

Green Bean Omelette


1/2 kilo Green beans, 1 centimeter cut

1 small onion, chopped

2 cloves garlic, minced

1 egg, beaten

1 teaspoon Olive oil

Salt to taste


Saute garlic and onion in a pan. Add the beans. When beans are cooked, add the beaten egg. Serve.

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Don’t Give Up on Hair Loss Treatments Yet – Here Are 6 of the Best Natural Hair Growth Remedies

Natural hair restoration remedies are in abundance for those of you who would prefer to achieve regrowth of hair naturally, and heal your body from the inside out. All of the ingredients are healthy, natural and cheap, readily available from your local market, health food stores. Cut out the expense of surgical procedures and try these herbal remedies for hair regrowth.

Aloe Vera

We all know that Aloe Vera contains properties that are great for healing our skin from cuts and burns. But did you know it contains enzymes that also promote hair growth? It is probably one of the best herbal remedies for hair regrowth and you can use it many different ways:

  • Aloe Vera Gel or Lotion – this is easily available from your local health-food store. Make sure its purity is no less than 99.9%. You can apply it directly to your scalp daily. Leave on for between 30-45mins and rinse out
  • Aloe Vera Shampoo – You can make your own shampoo, combining Aloe Vera gel with a small amount of wheat germ oil and coconut milk. This can be used daily as your staple shampoo
  • In its natural state – you can also buy the plant for your home, which is relatively cheap! Instead of the gel, you can take a few leaves off, cut them open and massage the pulp and juice onto your scalp. Rinse off after 30 mins

Wild Yam Root

This one is just for you ladies! Wild Yam Root promotes hair growth in women…and women only. The root produces Progesterone in your body, which not only balances the production of hormones, but also treats several menopausal symptoms, including hair loss. It makes a great natural hair restoration remedy and fortunately, it is available in many forms:

  • Orally – via liquid extract, tablets or capsules. Normal doses of wild yam are 2 capsules three times a day or as a tincture, 40 – 120 drops, three times daily
  • As a herbal tea – steep 1 to 2 teaspoons of dried root in 8 oz of boiling water for 3 to 5 minutes


For those of you that don’t know already, onions are an excellent source for its cleansing, antibacterial and stimulation effects on the scalp. Containing a high number of important vitamins and minerals, onions are extremely effective in regenerating hair follicles, scalp circulation and stimulating hair growth. Here’s how best to experience this herbal remedy for hair growth:

  • Peel the skin off one large onion and place into a juicer. If you don’t own a juicer, you can try a blender
  • Massage the juice into the scalp and onto the roots of your hair, specifically in the thinning and balding area
  • Leave there to sit for at least 1 hour
  • Follow this with your regular shampoo and conditioner
  • Repeat this twice a day and you should see the start of hair growth within two weeks


Not only is it perfect for adding that bit of extra flavour to your spicy meals, but garlic is also brilliant in its ability to remove harmful toxins stimulate blood circulation, essential for hair growth and preventing hair from shedding. So how best to take it:

  • Garlic Extract – odourless garlic extract supplements are available form any health-food store. It’s advised to take 1-6 daily, preferably with meals
  • In natural form – adding 1 garlic clove for added flavor in meals

Emu Oil

Emu oil is obtained from Emu fat and has been proven to regenerate inactive hair follicles. Studies have reported that Emu oil revitalizes skin cells on the scalp and produce up to 80% hair regrowth naturally. Emu oil can be applied topically to the balding/thinning area and deeply massaged into the scalp. Leave it on for 10-20mins and immediately follow up with your regular shampoo. You don’t need to rinse the oil off first.

Essential Oils

There are many essential oils that promote natural hair regrowth by stimulating the hair follicles. The following recipe contains the most effective herbal oils for hair growth

Hair Oil Recipe

  • 3 drops of essential oil of thyme, lavender, rosemary, cedarwood, 20ml of grapeseed oil and 20ml of jojoba oil
  • Mix the ingredients together and massage 6-15 drops into your scalp and hair for 3-5 minutes every night, paying particular attention to the balding/thinning area
  • Cover your hair in either a warm towel or plastic shower cap for at least 45mins for your scalp to generate heat and absorb the oils. If applying at night, you can sleep with the oils on overnight
  • Wash out with your regular shampoo

Posted in Hair Care0 Comments

8 Easy Yet Effective Tips For Beautiful & Healthy Skin

The time has come when the annoying fairness creams and powder commercials should be over and people should be concerned about glowing, beautiful and healthy skin. So, instead of running behind the fairness and white skin tone, let’s break the stereotype and find out how to get beautiful and healthy skin. A beautiful skin should be glowing, fresh, healthy and even-toned. Here are some easy ways and tips for beautiful skin.

Makeup and Bed

The first and the foremost thing you should always keep in mind is that never sleep with your makeup on. Makeup clogs the skin and makes it unable to breathe which leads to skin issues like acne, pimples, dark patches, uneven skin tone, etc. So, it is important to remove your makeup before getting into bed and try to use oils instead of makeup remover.

Sun Kiss

Sun Kiss sounds beautiful, but it is very harmful for your skin. Sun can damage your skin and make it unhealthy. So, it is very important to avoid stepping out during peak hours and if you can’t do this always wear your sunscreen with SPF 30 at least. If you have to be in the field, wear light clothes which cover maximum parts of your skin. Skin exposure leads to tanning, wrinkles, dark patches, age spots and other skin problem.

Eat healthy to look beautiful

Again one of the best tips for beautiful skin is to eat healthy. According to an old adage, it is said that you are what you eat. So, eat healthy and avoid junk foods. Food rich in vitamins, mineral and protein is good for skin while sugary, oily, fried, spicy and unhealthy ones lead to pimples, acne, and other skin problem.

Drink Water

The easiest and simplest way to get beautiful skin is to drink a lot of water. Water helps you to be healthy and makes your skin to look fresh, radiant and glowing as water flushes away all the toxins out of the body. You need to drink at least 8-12 glasses of water each day. Water based fruits and veggies also help you the same way.

Adequate Sleep

We all heard about the beauty sleep which is really effective and one of the best tips for having beautiful skin. Proper and sound sleep of 8 hours makes your skin healthy, glowing, reducing dark circles, eye puffiness and heals the damage skin cells. Also, indulge yourself into ‘before bed’ beauty regime of cleansing and moisturizing for healthy and beautiful skin.

Workout and Exercise

Workouts and exercises are not only good for body but also lead to beautiful and glowing skin. When we do workout we sweat, sweating helps in removing all the dirt, dust and toxins out of the skin and body which gives you radiant skin tone and glow. Workout, yoga, jogging or any other exercise also improves blood circulation and accelerate natural cleaning process of the body.

Tension, Stress are Enemies

Stress and tension are the worst enemies of beautiful skin. Stress leads to aging spots, break outs, wrinkles, eye puffiness, dark circles and dull skin. When the stress hormone cortisol increases, it makes skin oily. So, try to be happy and also practice yoga, breathing exercise and meditation to de-stress yourself.

Home Remedies

The tips for beautiful skin are incomplete without the best treatments which is in your kitchen which all the Indian ladies are using since ages. Milk, turmeric, sandal wood, honey, lemon, rose water, fuller’s earth, fruits, veggies, yogurt, etc. always help you to get beautiful skin. You need to make amazing cleansers, face packs, scrubs from of these ingredients for your skin and see the magic.

Posted in Yoga0 Comments

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