Category: Xternal Furci (Page 32 of 42)

      Improve your golf game with these exercises

      May 26, 2009 /

      The New York Sports Clubs shares some tips to get your body in golf shape for when you attack the links this summer.

      Big Bertha ? Driving power from your legs and arms will increase your yards. Grab your driving club and get started:

      Stand with feet a little wider than shoulder width. Bending at the hips and knees, lower into a squat and hold the position. Hold the club with both hands in front of you, parallel to the floor. While holding the squat, bend the elbows bringing the club to the chest at an angle, press out and repeat with the angle in the other direction. Continue pressing in and out at a diagonal for 30 times, working your way up to 75.

      Caddy Shack ? For stamina to walk the course, follow this move to get your heart rate up and cardiovascular system conditioned:

      Place three tees on the floor about two feet from each other in a line. Starting on the left of the first one, hop over each with a dbl hop between them. When you get to the end, hop back to the starting position. Try to continue hopping for 30 seconds, working your way up to a minute.

      Hole in One ? Core strength is imperative to drive the ball down the green. Try this core strengthener to get that hole in one:

      Sitting on the floor with your feet flat on the ground, grab a golf ball in your right hand. Lean back slightly, lifting your feet off the floor a few inches holding yourself stable by contracting your stomach muscles. Holding that position, gently lower right leg as you slightly lift the left and pass the ball through the legs to the left hand. Switch the legs and pass the ball back to the right hand, through the legs. Continue for 20-30 repetitions.

      Back Nine ? With all the swinging and bending, a golfers low back is a must to strengthen

      Lie on your stomach, legs out straight and arms straight at your side. Lift up your head and legs at the same time, keeping your spine in line with your head. Hold the position with your low back and glutes for 3-5 seconds and release. Start with 8-10 working your way up to 15.

      Club House ? When your game is over, before hitting the showers or clubhouse, make sure to stretch

      On all fours, round your back so you feel your spine open, lifting up your belly button to the ceiling, tucking your glutes and head under. Hold for 3 seconds. Reverse the move by lifting your head to the ceiling and curving your back under, tail bone to the ceiling.

      There you have it. If your game still stinks, then it might be time to pick up another hobby!

      Exercise, General fitness, Specific workouts, Sports Health and Fitness, Weight training, Workout programs, Xternal Fitness, Xternal Furci

      Build the Ultimate Sandwich

      May 21, 2009 /

      Men?s Fitness.com helps you create a healthy lunch that actually tastes good with their guide to building the ultimate sandwich.

      GO WITH THE GRAIN
      Just because the bread’s brown doesn’t mean it’s good for you. Check out the ingredient list. “Whole wheat” should be the first thing listed?not “refined grains,” which have fewer nutrients and less fiber than their whole-grain counterparts. Also be sure the loaf has at least 3 grams of fiber per serving and doesn’t contain any high-fructose corn syrup.

      RAID THE PRODUCE AISLE
      Pile on all the cucumbers, tomatoes, pickles, onions, bell peppers, or jalape?os you want. The extra calories they add to your meal are virtually nil.

      ALL ABOUT MEAT
      Ham: It’ll only set you back around 60 calories yet packs 11 grams of protein. Select a nitrate-free variety, though (these preservatives have been shown to increase the risk of cancer when consumed over time). Less sodium means you’ll also avoid that after-lunch bloat.

      Turkey: The king of the healthy lunch meats. It’s low in calories, fat, and sodium but loaded with protein. Buy 100% baked or smoked sliced turkey breast.

      Roast Beef: Red meat gets a bad rap for being high in fat, but with many lower fat brands out there, you can now pile on the beef without adversely tipping the scale.

      Check out the rest of Men?s Fitness ingredients to the ultimate sandwich, here.

      Diets, Food preparation, Foods products, Nutrition, Xternal Fitness, Xternal Furci

      Lose weight faster by doing cardio between sets

      May 12, 2009 /

      Men?s Fitness.com has three tips to how you can shed pounds in a quicker amount of time:

      1.) TRY CARDIO BETWEEN SETS
      Go about your weight workout as normal but instead of resting between sets, perform light cardio such as jumping rope, doing jumping jacks, or hitting a heavy bag for between 60 and 90 seconds.

      2.) ALTERNATE INTERVALS
      Perform a set and then do some highly intense activity for 15 seconds, followed by a 45-second easy bout for recovery. Then go back to the weights for another set. You can pair your lifting with any kind of cardio ? a treadmill sprint, intervals on an exercise bike, or with a jump rope, etc.

      3.) TRY A CIRCUIT
      Start with compound movements, followed by isolation lifts. For instance, do a squat, followed by a lunge, hamstring curl, and leg extension. Do not rest until after the last exercise and then rest two to three minutes. You’ll get an awesome pump while burning lots of calories.

      To read the entire article, click here.

      The most important thing to remember is that your diet must be sound. You can run 100 stairs in between every set on the bench, but if all you?re consuming outside of the gym is fatty, processesed foods, you?re not going to drop the weight.

      That said, the article does highlight a couple of nice techniques to try if you?re getting tired of your current routine and can?t seem to lose that stubborn weight. I would warn, however, that if you?re trying to pack on size, continuously doing cardio between sets will zap your strength and therefore gaining muscle will be a challenge. For hard-gainers, resting between sets is the better way to go if you?re trying to bulk up.

      Exercise, General fitness, General training, Running, Specific workouts, Sports Health and Fitness, Weight training, Xternal Fitness, Xternal Furci

      Headache Remedies

      May 1, 2009 /

      Men?s Fitness.com offers a couple of tips to help understand your headache?s source and the key to making it go away.

      MIGRAINE

      Symptoms: Intense, throbbing pain, usually on one side of your head, accompanied by nausea and/or sensitivity to light or sound. Not fun. It’s uncommon for men in their 20s or over to start developing migraines, so if you’ve never had one before, that pain is probably something different.

      Treatment: Prescription meds such as sumatriptan are most helpful. So is rest in a quiet, dark room.
      Prevention: Identify and eliminate your triggers (the most common are red wine, cheese, and caffeine). Regular exercise has also been shown to reduce frequency and severity.

      To read the entire article, click here.

      I actually started developing migraines in my late teens. Mine come with auroras that occur about 15 minutes at the onset of the migraine and then go away once the headache begins. Usually the only thing that helps me get rid of migraines is lying in a dark, noiseless room and attempting to sleep them off. They?re incredibly painful and it?s near impossible to do anything other than lie in bed until they go away, which could take hours.

      Normally I would get a migraine at least once every couple of months, with them occurring as frequently as once a month (which isn?t bad considering some people have them every other day). A doctor advised me to keep a migraine journal to help figure out potential triggers and while I can?t pinpoint the exact cause of the headaches, I have a good idea of why they come on. As the article suggests, caffeine can play a roll in causing some people?s migraines. But as it turns out, lack of caffeine causes mine.

      For the past three and a half months, I have made sure to drink a small amount of caffeine per day and I haven?t had a migraine within that time. Granted, one could still be coming, but I feel confident that the caffeine at the very least spreads the migraines out. So if you suffer from migraines, create a journal for yourself (you can use this online one) and you might go a long way in discovering the cause.

      Medical Issues for Men, Men's Health and Wellness, Xternal Fitness, Xternal Furci

      The Skinny Guy Workout

      April 13, 2009 /

      If you?re a hard gainer, you?ve likely tried all kinds of workouts trying to add size to your frame. But as Men?s Fitness.com points out, your problem probably lies somewhere in between working out too much and not eating enough.

      MF.com highlights three exercises to do for all hard gainers, as well as some dieting tips to help pack on the muscle.

      WORKOUT
      Perform these exercises three days per week, resting at least a day between sessions. Vary the sets and reps, too. On Day 1, complete five sets of five reps for each lift, resting two minutes between sets. On Day 3, do four sets of 10, resting 90 seconds. On Day 5, do three sets of 15 reps with 60?90 seconds’ rest in between.

      1.Squat
      Set up a barbell on the supports of a squat rack. Step underneath the bar, squeeze your shoulder blades together, and let the bar touch your upper traps. Grab the bar with your hands as close together as is comfortable. Nudge the bar off the rack, take three steps backward, and stand with your feet a bit wider than shoulder-width apart and toes turned slightly outward [1]. Take a deep breath and bend your hips back as far as you can, keeping the arch in your lower back. Then bend your knees and lower your body as far as you can (try to squat to where your thighs are at least parallel to the floor) [2]. Explode back upward to the starting position. That’s one rep.

      2. Clean and Press
      Set a barbell on the floor, crouch down, and grab it with hands shoulder-width apart. Your lower back should be in its natural arch [1]. Explosively stand up and shrug the bar, coming up onto the balls of your feet. As the bar rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are in the bottom position of a shoulder press [2]. From here, press the bar straight overhead [3]. Reverse the motion to return the weight to the floor. That’s one rep. If you feel your back is rounding when you pull the weight off the floor, perform the exercise by starting with the bar at just above knee height, and “muscle” the weight up from there.

      3. Pullup
      Grab a pullup bar with an overhand grip, hands outside shoulder width. Allow your body to hang [1]. Pull yourself up until your chin is over the bar [2], and then lower yourself back to the starting position. That’s one rep. Depending on how many reps you need to do, you can add weight using a belt or holding a dumbbell between your feet (you may need to do this on the five sets of five day). You can also use an elastic exercise band to help you perform more reps (such as on the 10- and 15-rep workout days). You can get a jump stretch band that works great for this at elitefts.com.

      Check out MF.com?s tips for eating for more muscle.

      Bodybuilding, Exercise, General training, Nutrition, Specific workouts, Sports Health and Fitness, Weight training, Xternal Fitness, Xternal Furci

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