The Different Weider Pro Exercise Machine You Can Make Use Of

Exercise is very important in everybody’s health. It gives us a lot of benefits that diet can not give. It controls our weight, prevents certain health condition, improves mood, boosts energy, and promotes better sleep. However, some people neglect exercise because they do not like going out for a jog, or it is tiring for them to go to the gym. But now, we can bring the gym into your homes by purchasing gym equipments from the stores. One of the best exercise equipments today are the Weider Pro Exercise Machines.

Below are some of the Weider Pro Exercise Machines available in the market today.

– Pro Fury is recommended for functional training which gives you total-body results. It has a new arc design, a 4-roll leg developer, removal and adjustable bench, 100 pounds cast weight stack, two high pulleys, two middle pulleys, and two low pulleys. What’s good about this equipment is that it can be used by multiple people.

– Weider Pro 1120 Home Gym is a strength trainer which helps build muscles completely. It has an 81 pounds weights, high and low pulleys, padded butterfly arms, preacher curl, padded leg developer, and chest press exercise chart.

– Pro 3750 Home Gym is a machine that gives you a full body workout. It has 212 lbs of dual weights, leg press station, ab and leg developer, high and low pulley with lat bar, butterfly arms, and chest press.

– Pro 4300 is another machine used for strength training. It has a 125 pounds weight stack, bushings and bearings, and six different body sculpting stations.

– Pro 4950 is another version of the Weider Pro 4300. It gives up to 375 pounds of muscle-sculpting resistance, seven workout stations including the expandable chest fly station, leg press, 4-rolled leg developer, and a low pulley station.

– Pro 230 Bench is a compact and flexible bench. It has a multi-position dumbbell bench, slant board, backrest, and a 4-rolled leg lockdown.

– Pro 250 Bench is convenient to use and very effective. It has adjustable weights, multi-position backrest, 4-roll leg developer, and vinyl seats.

– Pro 265 Bench offers total-body fitness. It has telescoping uprights, multi-position bench with a 90-degree range and removable lat tower, rolled preacher pad, and a 6-roll leg developer.

Depending on what suits the type of exercise you’re following, you should try these equipments for a more effective workout.

Source by Matt Wilkins

The Joy And Benefits Of Jumping Stilts

Some people would want to have a fitter body but rarely stick to an exercise regimen. This could be for many reasons, but a lot of them quit their routines because they have become so boring. It is human nature to want to keep trying other avenues of achieving their goals, and when they can’t seem to find that variety, they can just stop right on their tracks and probably never go back. When it comes to exercise, the more common have been jogging, brisk walking, aerobics and weight training. A relatively new method of working out which people may try though is with the use of jumping stilts.

Jumping stilts have been quite a trend these days among people who want to lose weight without getting stuck with an old and boring way to do it. What’s great about exercising with these stilts is the fun that one can have, especially when he exercises with friends. Instead of their usual walk or job around the park, jumping around on those stilts can provide a nice twist to their quest for health regimen. Most of the time, boredom is the enemy of those who are struggling to adhere to an exercise program. But with jumping stilts, this is almost impossible.

The best thing about using jumping stilts is the fact that it gives a person the benefits of cardiovascular and respiratory organ strengthening and muscle training. Because jumping with those stilts will increase the person’s heart rate, the activity also tends to give the heart a good workout which is good for cardiovascular health. At the same time, because of specific muscles that are being engaged as one struggles to maintain his balance on the stilts while jumping around, toning becomes an inevitable effect. On top of that, because this is an exercise that will have one catching his breath, the respiratory organs are also exercised.

Apart from its health benefits, most people find exercising on jumping stilts to be a whole lot of fun, especially when they do it with kids. It’s definitely a great way for the young ones and their parents or elders to bond with each other. It’s rather rare for adults and kids to find an activity that they both enjoy doing together and using jumping stilts is one. They may have different purposes for doing it – adults want to lose weight while kids want to play – all of them will always cherish the great memories they spend while simply enjoying themselves on those jumping stilts.

Source by Greg Pierce

Lose Belly Fat Faster With These 4 Herbs & Spices

In this article I would like to talk about 4 powerful spices and herbs that you should add to your diet to help lose belly fat faster.

To lose weight, lose belly fat, gain lean muscle, and improve your overall health, it is obviously very important to make sure you are getting plenty of water daily, plenty of sleep every night, exercising (cardio + weight training), eat several small meals daily, and eat the proper foods. The proper foods in general categories would be fiber, complex carbohydrates, fruits & veggies, protein, and healthy fats. However, to amp up those foods for an even more powerful belly fat burning effect, you should add these 4 herbs and spices a long with some of your foods.

Here are the 4 herbs & spices in no particular order:

1. Ginger: Causes your tissues to use more energy thus burning more calories. Ginger is also good for improving joint functionality, controlling cholesterol, and several other health conditions.

2. Cinnamon: Mm mm! I do not eat one bowl of oatmeal without adding cinnamon! Studies have shown that cinnamon has a positive effect on your blood sugar level. It also is a great source of fiber and calcium which are highly important in your efforts to lose weight and build muscle. Here is a little tip. Now this may take some getting used to, but, to substitute sugar in your coffee, try adding one teaspoon of cinnamon instead. Your coffee may not have that sweet flavor you were used to, however, cinnamon will remove the bitter taste of plain coffee and you are reducing your sugar intake.

3. Cayenne Pepper: I love cayenne pepper on grilled chicken! Studies have indicated that cayenne pepper (also known as chili pepper, red pepper, or paprika) has the ability to boost your metabolism to burn off fat. It is also proven that cayenne pepper can also help in reducing your appetite. It is recommended to get about 20-30 grams a day for maximum benefits.

4. Ginseng: A powerful substance that can increase energy, boost your metabolism, increase strength, and increase endurance. This substance is highly recommended for people who are overweight and suffer from excessive water weight. Ginseng can also be used as a remedy for several other health conditions such as high blood pressure and so much more.

Add those spices to your current health foods and experience an extra boost in how quickly you can lose belly fat, lose weight, and improve your complete overall health!

Source by Avy Barnes

Otomix Wrestling MMA Combat Shoes Product Review

Most athletic shoes for sports that require any amount of running have a slightly raised heel. This pitches your weight a bit more over the ball of the foot offering a faster transition for the first step of a run and better ability to pick up or maintain speed. This style of shoe offers the best ergonomics for the most efficient way to run. However in most combat sports, athletes perform in smaller areas and do very little actual running. These activities are better performed wearing shoes with a completely flat sole. The problem is the selection of flat-soled athletic shoes pales in comparison with the millions of raised heel running footwear for sale. One of the best and most popular flat-soled athletic sneakers is made by a brand named Otomix. This company has been making original and authentic performance work shoes since 1988. Flat soles make Otomix footwear a top choice for combat athletes such boxers, wrestlers, martial artists and mma fighters. However all the different styles are excellent for any weight lifting and of course looking great when lounging around away from the gym.

Otomix wrestling and boxing workout shoes are high top w / incredible ankle support from thickly padded sides. They also offer some of the best low top athletic shoes specifically designed for martial arts training. Otomix shoes are well known for thinking practically forever. They are not the cheapest priced sneakers sneakers you will find, however the price is worth the quality you will get. All styles are made with the most premium quality materials and expert craftsmanship for incredible durability. No matter what you want them for, Otomix combat weight lifting shoes are very lightweight and excellently balanced. All styles are built for comfort, support and performance that will improve the quality of your training translating into more wins and success in your sport. Another great feature of Otomix combat shoes is their fantastic look that will add more style to your appearance and swag in your step.

While traditional martial artists train in bare feet, many are finding better performance from the added support and traction of a good karate shoe. Otomix mma and martial arts combat footwear offers additional support for the arch while they hug the mid-foot and heel for a snug but comfortable fit. Otomix martial arts shoes and boots also offer great protection for the dogs when kicking an opponent or heavy bag. Besides the glove-like, comfortable feel, these extremely lightweight lightweight karate shoes have a soft sole with tread designed for best gripping Traction on carpets, training mats, ring floors and even tile. The flexible sole allows the wearer to really feel the floor, enhancing balance and kicking power while also providing an effective safeguard against ankle or foot injury. The Otomix karate shoe is perfect for mixed martial arts training, Taekwondo, Karate or sports performed on mats and even Yoga.

When it comes to flat soled shoes, you will find boxing shoes to be the flattest. This is so fighters can plant their back heel for power punching and keeping balanced for fast evasive movement when backed up against the ropes. Otomix boxing shoes are amazing for all types of boxing training and competition combat in the ring. All Otomix boxing boots come high on or over the ankle to provide additional protection and support for the joint when moving laterally or an unexpected fall. Otomix MMA shoes are also excellent for boxing in for a shoe that's not quite as high on the calf, though their mid-calf boxing boots are some of the best in the business. The soft rubber soles of this boxing footwear offer maximum grip in the ring for incredible traction. Beside sparring and competing in the ring, Otomix boxing shoes are also excellent for jumping rope, bag work, practicing combos on focus mitts, shadow boxing and footwork.

The best wrestling shoes have soft rubber flat soles, are extremely lightweight and are highly flexible for the best traction on the mat. A common complaint however is their flexibility often taking away from the amount of support they offer. This is simply not the case with Otomix wrestling shoes. Otomix makes several hybrid wrestling shoes; These are the Escape Stingray MMA boot and Ninja Warrior Combat Shoes. Comparatively, these sneakers may not be as light as some of the top brand wrestling shoes (yet they are still very lightweight) but they offer the most support around the ankle. If you're an athlete who struggles with weak ankles or just do better with a tighter feel around this area, Otomix wrestling shoes are for you. Otomix grappling sneakers also tend to last longer than most other brand name wrestling shoes as the material used is much thicker and craftsmanship a bit more sturdy. Most wrestling shoes are lucky to last a full season, however you will easily get some from Otomix footwear.

In weight lifting, if your weight shifts forward over your toes during an exercise, it can be disastrous, particularly in the squat and deadlift. These exercises plus many others require flat soles so you can stay balanced over your heels. Beside grappling and boxing, Otomix three-quarterer and high top athletic footwear is also excellent for amateur and even pro weight lifting. The Otomix Escape MMA wrestling shoe, Ninja Combat and even their boxing shoes offer great support, grip and balance for nearly all types of strength training. These flat soled shoes are fantastic for keeping you safely grounded on your boots for the best performance during all compound lifts. Besides powerlifting, Otomix wrestling shoes are also excellent for bodybuilding, strongman training and even quite a bit of cross fit. Otomix flat soled Combat shoes are not however, designed for running on surfaces much harder than a grappling mat. These shoes do not have the amount of arch support or tread that running on pavement or long distances requires. They are not good for sprinting on pavement, aerobics or long distance treadmill work. Overall, any Otomix combat shoe is a great buy for how long they are and how well they perform. If you're into combat sports, weight lifting or just want to add more style to your look, buy a pair of Otomix shoes, you will not be dissatisfied.

Source by Dan Levesque

Turbo Jam Review: Can You Lose Weight Your First Week in Turbo Jam?

You have probably seen the infomercial on TV for the workout program, Turbo Jam, and wondered are the results real? Does this program really work? Can this program help me to get real results? You might have even seen the turbo slim rapid results program that comes with Turbo Jam featured in the infomercial that guarantees results of up to 10 lbs of weight loss and 10 inches lost in up to 10 days, but do fast start programs like that really work?

I tested the Turbo Jam program being 20 pounds overweight and after battling chronic fatigue for 6 years due to my autoimmune disease ulcerative colitis. I hadn’t worked out in over 2 years because of the chronic fatigue associated with the disease. I decided to give it a try after wanting to lose 20 pounds, shed the tire around my waist and get more energy. I didn’t really know if the program would work for me seeing how I was out of shape, suffered from a chronic illness and hadn’t worked out in over 2 years. I was surprised by the results.

I started with the Turbo Slim 10 day rapid results program that comes with Turbo Jam. It is a 10 day fitness and meal plan that is an additional plan to the regular and advanced workout schedules and meal plan that is included with the workout program. During the 10 day program, you workout for 10 days straight and follow a meal plan that consists of real food! No starvation here! I was surprised to find the meal plans included real everyday foods that people actually have time to prepare and consists of ingredients that people already have around the house. My favorite meals were the tuna salad, chicken pita, turkey burger, and chicken burrito with rice and beans. Real easy to prepare and fix. The magic of the 10 day rapid results meal plan and fitness plan is that it is high in protein and low in carbs and helps to rev up your metabolism to burn a lot of calories. The 10 day kickstart program really delivered results. I lost 7 lbs and 3 inches in 10 days following the plan. This weightless motivated to complete the entire program and go on to lose 12 lbs and 8.5 inches in 38 days with the program.

So if you are a woman considering purchasing Turbo Jam and you struggling with low motivation whenever you don’t see results and see some result during your first two weeks of a program, and you want to lose weight quickly and shed inches from your waist, I highly recommend the program.

To learn how you can use the 10 day rapid results program during a 90 day Turbo Jam challenge to lose weight, drop inches from your waist and have more energy, go to: turbo jam review.

Source by Angela Marie Carter

Hangover Remedies – 10 Tips To Cure Morning Sickness

I just woke up and I’m hung-over. What now? There has to be something I can do! After awakening, there are many things you can & should do to begin the hangover recovery process. Here are 10 suggestions to have you feeling better soon:

These first 5 suggestions for hangover recovery are recommended immediately after stumbling out of bed:

1) Re-hydrate your body with plenty of liquids. Drink plenty of purified or spring water immediately after awakening and continue throughout the morning. Tomato juice (such as V8), and other fresh fruit juices are also very effective liquids. Sports drinks, such as Gatorade or Powerade, often speed up the body’s replenishing process by including electrolytes and other essential vitamins. Herbal teas, such as ginger tea, peppermint tea and chamomile tea can do wonders for a hangover-laden stomach.

2) Make sure you eat a decent breakfast, especially if your stomach is relatively empty from the night before. Avoid foods with a lot of starch, animal fats or grease. A greasy sausage in the morning may psychologically or physically make your hangover symptoms feel worse! Laying down briefly after eating breakfast may help your stomach settle and speed the hangover healing process.

3) With your breakfast, be sure to take vitamins, minerals and herbal remedies. Panax Ginseng can bolster mental alertness (and physical endurance). Milk Thistle and Dandelion root herbs can detoxify your liver. The minerals Magnesium and Calcium can replace lost nutrients due to alcohol consumption. Finally, all B-Vitamins, Vitamin-C, and Acidophilus can all speed the healing process.

4) Try not to go overboard on aspirin, ibuprofen etc… – it’s easy to think you need more than is prescribed on the bottle, but frequently only a small amount will do the trick. Try to avoid stronger prescribed pain killers as they may be more addictive and have unwanted side effects such as drowsiness. NOTE: The pain reliever acetaminophen has been linked to liver damage, therefore this drug should be avoided by drinkers.

5) Just ‘sleep it off’ (if you can). After being awake and suffering for a while, consider going back to sleep (if you have no pending obligations). A good nap after you’ve already had breakfast, aspirin, some water etc…. sometimes speeds the healing process. Just an hour or two back in bed may be what the doctor ordered. Consider using an alternative sleep aid such as soft music to help you get more rest. Also, always have an eye mask on hand to block out unwanted light.

Here are 3 less conventional, yet possibly effective solutions to your hangover dilemma:

1) “Will” yourself to exercise. This may be very difficult in the midst of feeling ‘blah,’ but if you can overcome your feelings and lack of morning motivation, try to exercise any way you can. Getting your body to move ultimately energizes your spirit and mental alertness and possibly helps your body rid excess alcohol and toxins more quickly. One easy way to invigorate body and mind is to take a good brisk walk around the block.

2) Consider chewing gum aggressively, but don’t overdo it. By chewing gum fast or chewing several pieces at a time, you may make yourself temporarily more alert by increasing blood flow around the head and brain area. Obviously do not chew if you have dental issues. Also avoid chewing for too long – your jaw muscles may become tired or sore, possibly resulting in another headache.

3) Fill your sink with water and ice and keep dipping your head in-and-out until you’ve had enough. This is sure to invigorate your senses! An ice cold shower can also have similar effects.


1) If you have a nasty headache, try using a forehead ice pack. Not only may this help your headache but the coldness might actually help jolt your overall system into overdrive. If you don’t have an ice pack, make one by filling a re-sealable plastic bag with ice.

2) Just give it time. One of the best remedies is to just give your hangover time to heal itself. The severity or duration of a hangover varies by a number of intangibles such as exactly how much, what and how quickly you drank your alcoholic beverage, the amount of time you slept the previous night and how much food you mixed in with your drinking. Generally, your hangover will peak within the first 2 hours after awakening and steadily improve throughout the day. The average person will be clear of most hangover symptoms by mid-afternoon to early evening.

As you see, there are many ways to recover fairly quickly from terrible morning hangovers, varying from scientifically proven common sense, to more radical wisdom. The biggest obstacle is having the ‘will’ to get over what ails you. Using these suggestions you can easily cut recovery time by 50 percent or more.

Source by H. Mikael Nisula

The Side Effects Dilemma

In theory it’s easy to take good care of your health. Eat balanced food choices including fruits, vegetables, and grains; and if you eat meats, this means ensuring that they are lean. On top of eating right, you need to get regular exercise, proper rest, and find ways to de-stress. If your food choices leave you with nutritional deficits, take the appropriate supplements; and when your bones and muscles aren’t working soundly, visit a chiropractor to get them sorted out. It all sounds pretty easy, right? In theory yes, however so many don’t follow these simple steps in order to keep their health in check.

“I take Metformin for the diabetes caused by the Hydrochlorothiazide I take for high blood pressure which I got from the Ambien I take for insomnia caused by the Xanax I take for the anxiety that I got from the Wellbutrin I take for chronic fatigue which I got from the Lipitor I take because I have high cholesterol because a healthy diet and exercise with regular chiropractic care and superior nutritional supplements are just too much trouble!”

And then one day out of the blue, up pops health issue number one. Since it’s easier, and because they truly can’t be bothered to eat right and increase exercise etc, many will look to medication to deal with an issue such as – high blood cholesterol, for example. High blood cholesterol is simple to correct with a healthy diet, or even with a reasonably healthy diet coupled with holistic supplements. However, if healthier ways aren’t adopted, medications may be administered to remedy such health issues.

The medicines we take may lead to further health problems. We call such issues ‘side effects’; but when they go beyond mild, they can in fact become health issues as large, or even larger than the one you initially took the medication to combat. So if you don’t take the necessary basic steps to rectify your health, what happens when the side effects of your medication begin to loom large? Will you perhaps take other medications to fix the health issues it causes?

The aforementioned statement sounds crazy – absolutely insane as a matter of fact. But imagine this – it happens all the time, simply because we are so deeply immersed in everyday life, that we don’t stop long enough to think and to comprehend the bigger picture of our overall health. In other words, if such a scenario were to emerge, most would remain unaware of the fact that it was happening.

It’s relatively simple to put an end to this vicious cycle. Stop right now to think up a newer, healthier grocery list. Then go out and shop for those items. Eat healthier from what you buy. Exercise, take steps to release stress and tension. After you have converted to your newer, healthier way of living, do an assessment to determine any dietary shortcomings and take the necessary supplements to create balance within your new regimen.

SIMPLE, yes, in theory it is! The only thing possibly standing in your way is you. Open your mind today in order to create the newer, healthier lifestyle that YOU deserve.

Source by Oankar Kundan

Review of the Life Fitness G2 Home Gym

If you are making the choice on what to place inside your home gym, you have to check out a fitness store that carries Life Fitness equipment and check out the Life Fitness G2 Home Gym. This costs generally around $1400 for the better models and this is worth your money. There are cheaper choices of course but they do not have the same quality that this brand does.

Details and Specifications
The Life Fitness G2 Home Gym measures 71 inches in length, 83 inches in height, and 48 inches in width. There is an optional leg press that you can add, in this case the width becomes 81 inches. But even if it does make the equipment bulkier, the leg press as well as the calf raise are really added benefits. Some home gyms have these as well but they are a lot bulkier compared to this model.

Some sets have lat bars which are not needed to be lifted in order to remove it from the bar. If you do choose to go for the Life Fitness G2, you need to make sure that you have extra ceiling room so that you can get the lat bar off of the holder.

The warranty on the Life Fitness G2 Home Gym frame and parts is for a lifetime. The pads and the cables have a three-year warranty which seems like a good deal.

Features of the G2
The Life Fitness G2 comes with a weight stack of around 160 pounds. You can place the pin on the weight level that you wish to lift.

The equipment comes with a low row bar, an ankle strap, a lat bar, some exercise cards, and two handles of different sizes. These are great features to have and they will cost more if you buy them separately. You also have the option of purchasing 50 additional pounds.

It can be safely said that the Life Fitness G2 Home Gym feels a lot more stable compared to other household gyms. It also has that commercial quality feel to it. You do not have to worry about wobbling and wiggling especially when you do the part of the leg extension. It also has a low cable which lets you do seated rows, shoulder work, leg work, and biceps work.

You can also switch to and from different exercises since the machine has a contoured back and a comfortable seat.

Probably the one disadvantage that the Life Fitness G2 Home Gym has is that its seat is not movable so you cannot do exercises like triceps extensions. But you can do a lot of other exercises.

Source by Justine Beltran

Sexual Benefits of Kegel Exercises

The importance of exercise to a satisfying and healthy life cannot be overemphasised. The same can also be said about an individual’s sex life. Kegel exercise is a form of exercise that is aimed at strengthening the sexual ability of both men and women by toning up their pelvic floor muscles – also called the Pubococcygeus (PC) muscles. The strengthening of the PC muscles also has health benefits which include prevention of urinary incontinence, improved prostate health, treatment of uterine prolapse, vaginismus, and preparing women for and recovering from childbirth.

The importance of kegel exercises was discovered by an American gynaecology, Dr. Arnold Kegel, and named after him. He initially developed the exercises to help pregnant women to control their bladders and to ease childbirth. Women found that these exercises could also increase their sexual desire, intensify their orgasms and help them become multi-orgasmic. He subsequently developed a series of exercises designed to strengthen the pelvic floor muscles thereby heightening the pleasure for both partners.

The PC muscles make up the largest muscle group in the body and like other muscle groups, can lose their tone. This is more particular for women who had significant trauma to the muscles surrounding the vaginal opening during childbirth. If the PC muscles of a woman are weak or overly tense, or if she has no sense of voluntary control over these muscles, the quality of her sexual response – including orgasm – can be greatly diminished.

Originally designed for women, kegel exercises are today equally being used by men. Indeed PC muscles are integral to orgasm for both women and men. Strengthening this muscle is important for a man’s pelvic health and sexual pleasure as it can help increase ejaculatory control.

Studies show that there is also a positive correlation between the strength of the PC muscles and a woman’s orgasmic response. Therefore, women who have very weak PC muscles usually find it difficult having orgasms while those who have particularly strong muscles often have multiple orgasms. Kegel exercises help a woman’s vagina to become tighter as the strength of the PC muscles increases feeling tighter on contraction during intercourse.

For men, the exercises assist in achieving stronger erections, prolonged sex, increased sexual pleasure and more intense orgasm. By mastering the control and increasing the strength of this muscle and then squeezing it at the moment of ejaculatory inevitability thus avoiding ejaculation, a man can experience “dry” orgasms whereby he attains the sensation of having an orgasm without ejaculating. This is the pathway for a man to become multiorgasmic – a natural privilege of women.

With each partner’s PC muscles toned up, sex can take on a whole new dimension of pleasure and satisfaction as they’ll both benefit from stronger kegels. For starters, during intercourse, as the man pulls out from a deep thrust, his partner can squeeze her PC muscles (doing a kegel exercise against a resistant device) and tighten her vagina around his penis throughout the pull-out. An interesting option would be if both partners engage in intercourse that just involves mutual squeezing, rather than thrusting.

Identifying your PC Muscles

To do kegel exercises it is important to first find the right muscles. In both men and women, the PC muscle is easily identified as the one that permits the stoppage of the flow of urine.

To do this, pay attention to your body as you attempt to isolate the PC muscle by trying to stop your flow of urine mid-stream. You should not squeeze other muscles at the same time or hold your breath. You should also be careful not to tighten your stomach, legs, or buttock muscles.

Women can alternatively find the PC muscles by inserting a finger into their vaginal opening and the trying to clench their muscles around it. If initial trial is difficult and some urine dribbles out during the contraction, your PC muscles may be weak, but do not fret as you are about to strengthen them.

Strengthening your PC Muscles

Once you have discovered the PC muscles as illustrated above, caution should be taken not to try it repeatedly, as it can potentially cause urinary tract infection. The procedure was just to locate and isolate the muscle, so you know the exact muscles to practice with.

To start kegel exercises, you first need to find a quiet spot to practice – your bathroom or bedroom – for better concentration. Pull in the pelvic muscles and hold for a count of 3. Then relax for a count of 3. Work up to three sets of 10 repeats. It is advisable to start kegel exercises lying down. This position is the easiest for doing kegel exercises because the muscles then do not need to work against gravity. When your muscles get stronger, you can then stand or sit.

With more experience and as the muscles strengthen, you can gradually increase the duration and number of slow contractions and also add some fast contractions. You can at this time adopt “The Rule of 5” as instructed below:

* Contract PC muscles for 5 seconds; release for 5 seconds. Repeat 5 times

* Contract PC muscles 5 times as fast as possible

* In the same session, repeat steps (a) and (b) 5 times

* Perform 5 sessions per day

Like any exercise program, to reap the benefit of kegel exercises, you must continue to safely exercise the muscles regularly. Don’t give up and be patient, as you might not notice the benefits for about three to six weeks though others may notice improvements after a few weeks.

Precautions about Kegel Exercises

Despite the beauty of kegel exercises, in excess, they can become harmful. This is because contraction of the prostate muscle triggers the prostate’s sympathetic nerve to induce ejaculation. Excessive contraction of the PC muscle to assist an erection a man feels is not hard enough will make him secrete pre-come quicker and stimulate the urethra, lubricating it for ejaculation and manipulating him into ejaculating prematurely.

Also, your PC muscles may get sore, just as they do after any exercise. Avoid the temptation of pushing yourself too far; rather gradually increase repetition. Consistency is more important that quantity.

Source by Raymond Ehoma

Weight Loss – Could Your Belly Fat Be Smoker’s Belly?

If you smoke and carry weight around your middle, that belly fat could be smoker’s belly! Most people have never heard of ‘smoker’s belly’ but studies have been done in the past more than once that explain why you’re on the thin side (or fat side) and have a protruding stomach.

Smokers usually weigh less than nonsmokers but not all smokers are slim either. And even though smokers weigh less than nonsmokers they tend to have more belly fat. One of the studies that was done in England of 21,800 British men and women reported that even though smokers have a lower BMI (Body Mass Index) they have more belly fat.

And compared to people who have never smoked, smokers had the smallest waist to hip ratio than current smokers. And the more cigarettes that are smoked the larger the belly. So if you start smoking even more cigarettes it means you will continue to increase the size of your belly. When current smokers were compared to former smokers or people who have never smoked, the smokers had bigger waist measurements and smaller hip measurements.

This research suggests that smoking may lead to belly fat if you don’t have any now and lead to more belly fat if you do have it now and also a reduction of lean muscle mass.

Even though smokers usually weigh less than nonsmokers do, not all smokers are slim, of course. When smokers start putting on the weight or fat they are more likely than nonsmokers to deposit it around the belly and this is verified in another study.

It’s still not known why smokers tend to accumulate more belly fat than nonsmokers do. But some researchers make a guess that smokers might be more likely to eat foods that are high in saturated fat than non-smokers but this has not been proven. Why the body tends to distribute the weight to the mid-section is yet to be discovered. Perhaps the chemicals in the cigarettes or tobacco influence the hormone levels.

What can you do about it if you have a fat belly? Quitting smoking is the first thing you want to do. When you quit smoking the body will adjust and slowly you’ll lose the belly fat provided you’re not taking in extra calories. Combine this with a weight loss program or weight loss plan or diet that you devise and you will lose weight and get rid of belly fat fast. You waist line will shrink and you will lose inches that have been around for a long time.

Source by Helen Hecker