GetSlimZone.com

By: Eddie Lomax

Mention strength training, and weight lifting or using machines immediately comes to mind. But there are many types of strength, not just “maximum” strength. I want to show you how bodyweight strength training is excellent for increasing each type of strength and why you should use your own bodyweight first and as an ongoing part of your strength training.

So, what is strength?

Well, a simple definition of strength is the capacity your body has to exert muscular and skeletal force against a resistance. The resistance can be the weight of your own body, the weight of something else or both. So, the larger capacity you have to move your own body or a foreign object in your environment, the stronger you are.

And being stronger has its benefits:

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One of the advantage of recumbent exercise bikes (besides cycling indoors) is the ergonomically designed for maximum comfort. Many people have trouble finding time to exercise and have a hard time adjusting to the old uncomfortable style of a bike machine but a recumbent bike is exercise with a twist: exercising while sitting down.

Recumbents vs stationary bikes

Recumbents are different from stationary exercise bikes which are the type you’ve peddled if you’ve ever tried out a “spinning” class at the local fitness center. Like recumbents, stationary bikes are now so advanced that die-hard road cyclist no longer take off their front wheel and put their road bikes up on a stand — they just get a stationary bike with dropped handlebars and a flywheel design to simulate real cycling. They probably even TiVo the Tour de France and imagine themselves chasing Lance Armstrong down the Champs Elysees.

But back to recumbent bikes . . .


A recumbent exercise bike has a contoured chair-type bike seat that provides optimum lumbar support and comfort, and allows for easy leg movement. A commercial-grade bike will give you years of riding pleasure and will have a superior magnetic braking system and heavy-duty flywheel.

When shopping and comparing recumbent bikes, check for features such as Quick Start programming feature, multi-programs, heart-rate monitoring and an easy to read display that will include time, distance, calories, watts and level. (The level will have presets with varying degrees of difficulty from 1 to 8.) There are models with convenient holders to keep towels, water bottles and personal stereos handy so you don’t have to place them out of reach on the floor. You can usually find models with casters wheels so you can move it around from your patio back in to the exercise room, or to a large closet for easy storage.

Whichever type of stationary or recumbent bike you prefer, both types of exercise bike will give you hours of pleasure and exercise. You’ll gain stamina and strength — and you won’t be out there trying to dodge cars on the streets. Exercise bikes are an ideal way to begin a fitness program, or add to one you already have.

Shopping Tips

Some of the best bikes you can find is the Schwinn recumbent bike for a low price but a comfortable and stable ride; and the LifeFitness Life Cycle which is more expensive but will last for years. They are more “club-quality” like the bikes you’ve rode on at your gym or health fitness center. Check out the specs of some other highly recommended bikes – both new and used:

Nautilus NR 3000 Recumbent Exercise Bike

Exercise Bike – LifeCycle 9100 Recumbent Bike – Dove Tail (Used)

author: Ann Collins

The high-protein low-carb diet was popular in the 1970′s, before saturated fat and heart disease became closely associated. Now, high-protein low-carb diets are once again popular due to the faster initial weight loss they can achieve. However, many dietitians retain doubts about the long term health effects of these carb-restricted weight loss plans.

That said, recent (albeit small-scale) studies suggest that high-protein low-carb diets may be less harmful and more beneficial than supposed. A futher long-term study is underway. This should help to clarify the health and safety issues of high protein diets.

Some low-carb plans provide insufficient carbohydrates and permit excessive fat-intake, including saturated fat. The best type of low-carb diet provides a reasonable amount of ‘healthy’ carbohydrate and a moderate amount of healthy (ie. unsaturated) fat.

Weight Loss or Water Loss?

* Although high-protein low-carb diets may lead to fast weight loss in the short term, much of this may be water loss. This is because when the body is starved of carbs it takes energy from it’s glycogen stores. And each gram of glycogen has 4 grams of water attached. So although weight loss looks good, much of it is water. As soon as carb intake returns to normal, much of this ‘water-weight’ is regained.

* High-protein low-carb diets tend to encourage over-consumption of saturated fat and cholesterol, which in turn leads to increased risk of heart disease and some cancers.

Weight Gain When Diet Stops

According to sceptics, high-protein low-carb ketogenic diets can bring about changes in a dieter’s fat cells causing these fat cells to accumulate even more fat when the person comes off the diet. They can also cause mood changes like tension and irritability, which may result in cravings for high carb foods and fatty snacks.

High-protein low-carb diet plan

* The diet is based on eating lots of protein like meat and eggs but almost no carbohydrates like bread, potatoes, pasta, or rice, at least for a period of time.

* Most versions recommend large quantities of protein in unrestricted amounts, including red meat, fish, shellfish, poultry, eggs, and cheese. They forbid (or limit) pasta, bread, potatoes, fruit, many vegetables, plus any foods with large amounts of refined sugar.

What Sceptics Say About High-Protein Low-Carb Diets

* High protein diets tend to cause problems with mood changes, resulting in cravings for carbohydrate-rich foods and snacks.

* By contrast, higher carb diets tend to raise the level of serotonin (the feel good brain hormone) thus improving mood and appetite. A recent study, reported in Obesity journal, followed a number of obese women with a long history of yo-yo dieting who followed either a higher carb diet, or a high protein diet of 1400 calories. The higher carb dieters had fewer cravings and better overall moods than those on the high protein diet. These also lost significantly more weight than those on the high protein diet plan.

* High protein diets violate several dietary and nutritional guidelines of the US Government and the American Heart Association. In addition, the dietary guidelines laid down by the World Cancer Research Fund contradict many of the recommendations in many high protein diets, with the exception of those concerning refined sugar.

* By overloading dieters with protein, high protein diets can lead to loss of calcium from bones, which may lead to osteoporosis. They also pressurize the kidneys as they try to eliminate large amounts of urea, a by-product of protein metabolism.

* Carbohydrate is a nutrient group which is readily converted to energy. By minimizing carbohydrate consumption, high protein diets can quickly lead to tiredness and fatigue.

* Carbohydrates are also good for your brain. A shortage of carbohydrate can cause loss of concentration and a slow down in reactions.

Although some recent studies suggest that high protein diets may be less harmful and more beneficial that some of the sceptics experts suggest, it is not yet possible to form a clear opinion on the long-term health benefits of high-protein low-carb diets. So if you want to follow a high protein diet, choose a healthy one.

AnnCollins.com

If you are on a limited budget, a reconditioned exercise bike offers great value allowing you to expand your home gym without hurting your wallet. Reconditioned means “used” but these bikes are rebuilt like new – and cost a whole lot less.

Used exercise bikes, especially top-end models, hold their value since the parts that are worn are replaced during the reconditioning process. If you buy from an established dealer (recommended), your exercise equipment will be examined by a qualified technician who will physically inspect all moving parts, and any bike part that shows more than 25% of wear will be replaced.

What to look for in reconditioned bike

The used bike is taken a part and will have a new chain, drive belt, and hardware/clips installed. The exerciser is then put back together and cleaned, painted and polished. Finally the reconditioned bike is tested and shipped out or ready for pick up. Often times you won’t be able to tell the difference between a used bike and a new one – except, of course, in the price you pay.

The top brands of exercise bikes have a proven track record for durability and reliability, so in addition to their great features and ease of use, once they’ve been reconditioned they are virtually maintenance-free.

You can choose a used exercise bike such as a
Precor C846i Upright Cycle for your indoor workout, or hit the road on your two-wheeler when the weather is nice, but don’t miss out on biking as a complete exercise that goes easy on the knees and provides a good cardio workout.

You’ll soon find that biking increases your endurance and energy level — and the pounds will melt away. Just like aerobics, an hour a day on your exercise bike will burn around 400 calories or more. No matter what your fitness level, you’ll add enjoyment to your home workout with the addition of a used or reconditioned exercising bike.

An exercise bike is built to provide even the most physically fit athlete with plenty of resistance during exercise. No matter while level of fitness you are currently at, you should check out some reviews and consider purchasing one of these great machines for your home. You’ll burn more calories and it will keep you on the life long road to fitness and good health.

author: Tracie Johanson

Considering that about 65% of our population is either overweight or obese, it should come as no surprise that most Americans are actively seeking sound advice on how to choose a diet plan that’s right for them. Unfortunately, the sheer number of weight loss tips and diet tips available have made finding the right weight loss program confusing at best.

The Problem Is Too Many Choices

There is a staggering number of diet products on the market today, from the Atkins Diet to the Zone Diet. Compounding the confusion is the vast array of weight loss pills, patches and creams available.

With so many diet and nutrition weight loss products on the market, consumers looking for health advice find themselves overwhelmed by too much information.

Sometimes, Expert Advice Poses An Even Bigger Problem

In February 2006 a news story muddied the waters even more. The Women’s Health Initiative reported that low fat diets may not offer the health benefits we had previously thought. They researched the connection between a low-fat diet and a woman’s risk of heart disease and cancer.

Limited in the space and time they have to report on health tips and news, the media failed to report the full story. Unfortunately, the result was that most major media outlets reported the ‘Death Of The Low Fat Diet’. The average person, perhaps thinking they were getting a tip on losing weight or maintaining a healthy diet, was misled.

Reading the full study, however, revealed that the researchers did not intend to steer the public away from low fat foods or low fat recipes. Indeed, entire volumes have been written about the benefits of a low fat diet, and one narrowly focused study will not change that fact. “Despite the virtues of this study — particularly its size and its design — it is a single study, and leaves some unanswered questions. Therefore, it does not constitute the final word on the subject of nutrition in older women,”(Source: Harvard Health Publications; Harvard Medical School).

Sometimes even the free medical advice from our government only serves to confuse the public. For example, consider the recent news about trans fat and saturated fat regarding food labeling requirements. For the first time in our nation’s history, food labels will now have to disclose how much trans fat is contained in the product. Added to the aforementioned research on low fat diets, these two facts bewilder and baffle the average consumer who may not understand the different types of fat in foods.

Another fine example of expert advice perplexing the public can be seen by the fact that our government has periodically changed the ideal weight chart and the recommended body fat percentage for both men and women.

So How Do Choose The Best Diet Product For You?

The first step in selecting the best diet plan for you is to find free diet information and free advice about weight control. Many reputable and reliable resources are available, one of the best being health clubs. Gyms that are focused on truly helping people achieve weight loss success will feature informative and free articles on their website. The federal government also sponsors and hosts some excellent sites that are packed with free diet information.

When seeking the best diet product for you, keep in mind that every person is unique, with separate and distinct tastes and preferences. In other words, the weight loss plan that works for you may not work for me. Some people claim that the Maker’s Diet is the best weight loss diet on the market today. Others favor the diet foods offered by the South Beach Diet. Even the best weight loss program in the world is worthless if it’s not a good match for you personally. For easy weight loss to be realized, then, it’s critical to examine many different diet products to find one that fits your individual personality.

Personalize Your Diet Plan For Optimum Results

If you absolutely love bread, then the Atkins diet recipes will not work for you. In the same way, Weight Watcher recipes wont help you much if youre not an active participant in the Weight Watcher Point program. Attempting to force yourself into diet program that doesnt fit your personality or tastes will inevitably lead to failure.

A much better approach is to find a diet system that parallels your individual preferences. Whichever diet program you select, it is important that it be a diet you can stick with for life. Forcing yourself into a diet plan thats not right for you will only make you disappointed and discouraged.

To Lose Weight Fast, Don’t Forget Weight Loss Exercise!

As we’ve seen, the experts argue about which diet is best. It seems that every weight control system has doctors and research to back up their claims. However, it cannot be disputed that the path to healthy weight loss will always include a combination of diet and exercise. It is only when you exercise to lose weight, combined with a healthy diet and sound nutritional practices, that you can achieve true fat loss and solve your weight issue once and for all. It’s not an exaggeration to say that attempting weight management without exercise is like trying to build a house without a hammer – when you’re trying to lose fat, why leave out the most effective tool?

That being said, our sound advice on how to choose a quick weight loss diet is to remember these diet tips from Pick Up The Pace:

1. If a diet has gained national exposure, it has probably worked for someone.
2. Just because a diet has worked for someone else doesn’t mean it will work for you.
3. Any given diet program can probably help somebody, but no diet program will help everybody.
4. Any fast weight loss diet must include regular exercise to be effective.

Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women focusing on fitness, health and nutrition for maximum
weight loss. Please visit www.letspickupthepace.com for more information.

This Nutrition article is provided by Articleteller – The Free Article
Directory: www.articleteller.com

Great legs aren’t just for show. Training the quadriceps muscles should be an integral part of your fitness routine since they are important for virtually every lower body movement.

The quadricep group (quads) is made up of four muscles that run along the front of the thigh. (Specifically, they are the Quadriceps femoris group comprised of the rectus femoris, vastus intermedius, vastus medialis, vastus lateralis.) They all share the quadriceps tendon that encloses the kneecap, and these muscles have one primary function: to extend and straighten the leg.

Yet, a strong set of quads also helps to protect your hips and knees, and toning these big muscles will have a tremendous effect on your appearance.

Exercises to tone the quad group

Whether you want to become a better runner, protect your knees or develop better-looking legs peeking out from under shorts or a miniskirt, try these exercises. The three most common quadriceps exercises are step-ups, lunges and squats.

Begin your workout with the step-ups. Repeat the exercise to fatigue. Move directly to lunges and perform 12 to 20 reps. Then move on to squats and do 12 to 20 reps. For the lunge and the squat, you can use hand weights to increase intensity. Repeat the entire set two or three times depending on your level of fitness.

Step-ups – Place your right foot on a step and your left foot on the floor. Push off as little as possible with the left foot as you step up. (You’ll now have two feet on the step.) Lower your left foot back down to the floor. Work with body weight only, and repeat to muscle fatigue regardless of the number of reps. Step-ups are a great toning exercise, and they also serve as a warm-up for lunges and squats.

Lunges - Step forward with one leg. The back heel can lift off the ground as the weight of the body is over the front foot. The front knee should not be further forward than your toes and the back knee can be dropped as low as the ground, but don’t rest it on the ground. When you have reached a comfortable position try holding there for a few seconds. Return to the upright position with your feet side by side. Repeat the exercise five times, then change legs. You can also do this exercise with a dumbbell in each hand.

The following squat exercises are good because they hit all “four heads” of the quadriceps-the rectus femoris and vasti muscles: lateralis, medialis and intermedius. The rectus femoris runs down the center of your thigh and functions as both a hip flexor and a knee extensor. It crosses your knee and hip joints, attaching at your pelvis and below your kneecap. The vasti muscles-the lateralis and medialis (on either side of your knee) and the intermedius (beneath the rectus femoris)-run from the top of your thigh down to the knee and work only to extend your knee. Squats are the main muscle bulking exercise for the quads and there are many variations using machines, free weights, wall sits, and the floor. Here are a few examples:

Floor Squats – Stand with your feet shoulder-width apart, your arms at your side. Inhale and swing your hands slightly forward for balance while bending at the knees and hips to a sitting position. Your butt shouldn’t drop below the level of your knees and your knees should not extend past your toes. Exhale and slowly return to a standing position, dropping your hands to your sides. Repeat to fatigue. You can also use dumbbells with this exercise.

Seated Leg Press and Leg Press Sled – With your feet placed in the center of the foot plate about shoulder-width apart, exhale and push on the foot plate, fully extending the sled. Do not straighten the knee so that it locks into extension; also don’t bend the knee into your chest. You can vary the position of your feet on the foot plate to adjust the muscles being worked; place your feet at the top, middle and lower part of the plate, in order to work all of your quadricep muscles. Choose a weight that allows you to do 12 to 20 repetitions comfortably.

Wall Slide – Stand with your back against the wall with your feet shoulder-width apart, about foot away from the wall. Bend your knees to a half-squat position, keeping your back in contact with wall and your heels on the ground. Lower yourself to a 60 degree angle; pause, then lower another two inches down. You should be about thigh parallel now. This exercise can be even more effective when doing it with one leg at a time and should be performed until the legs are fatigued. Make sure that your gluts and stomach are held tight.

You can also use a large Swiss ball pressed between your back and the wall. Use the same guidelines as above, keeping your back in contact with the ball while it travels freely up and down the wall.

One Leg Dumbbell Squats – Position yourself with one foot firmly placed on a step box, in order to increase the range of movement for the exercise, or you can simply bend one leg. Holding onto either a chair, or keeping your hands against a wall, lower yourself down, keeping your back straight and head up. When doing any squat-style exercise, you need to avoid extending your knee past your toes, and focus on taking your butt to the floor rather than bending your leg. Repeat to fatigue doing 12 to 20 reps.

Heels Raised Squats – Performing squats with your heels raised one to two inches on a solid platform will force your quadriceps to work through a different range of motion, as your knees are extended pass your toes. For good balance you should aim to perform this method with your legs wide, with a bar placed behind your neck, also in a wide arm grip. Keep your back straight, contract your buttocks, and push down with your heels to smoothly lift yourself back up to the starting position. Repeat for desired amount of reps.

And the machines…


The Leg Extension machine is a better exercise for toning than for bulking up. The Leg Curl is best to do last in a sequence of three exercises, after the squat and the leg press.

The leg extension machine is a safe quadriceps exercise for most people who don’t experience ACL problems in their knees.

Use a variation in strength exercises such as dumbbell lunges, barbell step-ups, and single leg squats which are much better choices since they are kinetic chain exercises. The only athletic movement the leg extension is functional for is kicking, which requires a powerful isolated quadriceps contraction.

The adductor and abductor machines will work your inner and outer thighs, but those are smaller muscle groups. Concentrate on the larger leg muscles to improve the firmness of your legs.

To really shape and define your thighs, it’s important to utilize all four quad muscles in your workouts. If you typically use only the leg-extension machine at your gym, you’ve been working these muscles solely as knee extensors, without involving the rectus femoris as a hip flexor, missing a chance to shape and tone your thighs.

If your goal is to sculpt a long lean body from the waist down, then concentrate on doing high reps combined with low weights which will build endurance but won’t create a gain in muscle mass. Moves such as squats and step-ups allow you to put even more emphasis on the lateral and medial quad muscles for the most visible results.

When Your Quads Take Out Your Knees

Many runners complain about achy knees and one of the best ways to prevent knee injuries, or to protect an already injured knee (e.g., a torn meniscus or degenerative joint disease), is to build up the quads. If this describes you-if you ache under the knee-cap, and it hurts to straighten your knee after it’s been bent for awhile-maybe your knees aren’t the problem.

Patello-Femoral Syndrome (PFS) is a condition caused by the patella (knee cap) not tracking properly over the thigh bone. The patella normally rides in a groove on the femur, and gives leverage to the quads on the front of the thigh. With PFS, the outside quad muscle overpowers the inner medial muscle, and this pulls the patella out of its groove.

If you’ve got knee pain after exercising, it could mean your quads are tight, and doing some serious stretching after your workout may help. Give it a try. Your knees will thank you for it.

Stretch the Thighs After Your Workout

The exercises listed above are likely to cause stiffness in the quartets. If you work these muscles without also stretching them they’ll get short and tight pretty quick, so do the classic quad stretch: stand straight and grab hold of a stationary object for balance. Grab the right ankle with the right hand and pull upwards toward the buttock, keeping the knees together, the hips rotated forward, the trunk fully upright and the standing foot pointed forward. Hold for the pose for at least 15 seconds. Then repeat on the left side.

Stretch Stretch Stretch!!

People are so crunched for time that they just want to get their workout over with and they don’t realize how important a few minutes of stretching the quads mean to the knees. Plan on spending just 5 to 7 minutes stretching both before and after exercise or activity, and you’ll find it helps prevent soreness and injury, and will enhances muscle tone to give your thighs a more sculpted look.