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A Few Nutrient You Might Be Deficient In

Generally, the normal routine diet of people does not meet with the required healthy diet for the proper functioning of the body. The lack of essential nutrients in the body can cause many severe health problems. Sometimes if you feel tired and experience some severe unpleasant symptoms, then you should evaluate your regular diet to check out the nutrient deficiencies in your life pattern. You can learn significant deficiencies in your diet by knowing some common nutrients that are deficient in the majority of people.

Iron (Women)

“Centre for Disease Control and Prevention” claims that many women about ten percent from ages twelve to forty-nine lacks proper healthy iron from their normal diet. The healthy and recommended nutritional allowance should be about 8 milligrams daily for men, about 18 milligrams daily for women of ages nineteen to fifty. The foods which have plenty of iron are iron fortifies cereals, dark chocolates, legumes, red meat, poultry, spinach, and seafood. If you are a victim of iron deficiency, then you should use supplements to overcome this deficiency.

Vitamin D

Vitamin D deficiency is considered most common than people thinks. A review was published in 2011 which claims that deficiency of Vitamin D is almost 42 percent all over the United States. Researchers show that this deficiency can cause cancer, heart diseases. It can also result in softness and weakness in bones. Required efficiency of vitamin D in adult’s age from nineteen to seventy is 15 micrograms and about 20 micrograms daily for adults exceeding from seventy. Vitamin D can be obtained from orange juice, milk, egg yolks, cereals, yogurt, and fish. Sunlight is the most efficient natural source for vitamin D.

Potassium

Potassium deficiency is also most common in people from various countries. From a review in 2012, results showed that only about two percent of the residents in the United States meet the recommended potassium nutrients issued by Dietary Guidelines, which is about 4700 milligrams per day. Some sources of potassium are nuts, milk, vegetables, legumes, and fruits. Recommended potassium level can be achieved by aiming to have about five servings of fruits and veggies.

Fiber

Naturally many foods which are a good source of potassium also contain fiber. Through a research by Harvard School, it was noted that fiber is consumed about 15 grams by adults in America which are considered as half of the essential fiber recommendation. Recommended fiber level can be reached by eating fruits, grains, vegetables, seeds, legumes, and nuts. It is also recommended to have fiber supplements on doctor’s advice.

Omega-3s

Many people lack the recommended level for Omega-3 fatty acids. The research was held in 2014 which showed that Omega-3s are responsible for brain health and development during childhood period. They are also essentially needed by our body to maintain heart health. Omega-3s are fatty acids. They are found plentiful in fishes including sardines, salmon, halibut, tuna, and anchovies. They are also present in algae, flaxseed oil, canola oil, walnut oil, soybean oil, pumpkin seed oil, walnut, pumpkin seeds and krill. It is recommended by “American Heart Association” (AHA) to eat fish at least two days in a week.

Gain Bigger Triceps With These Most Successful Methods

The addition of the following mentioned methods into your routine of the arm is considerable to gain the most strength of the overall triceps. The desire of having bigger triceps cannot be fulfilled by only relying on press downs.

It is a common practice in the gym to do the press downs as ones hardest, which you might also be doing for greater triceps. You might be performing sets up to 15 times or as many times as you can. Factually, press downs alone, only increase the lateral triceps head which most of the body builders do not want to understand. Therefore, only relying on them might lead you to failure to achieve your goal of bigger triceps. If you want to maximize your overall triceps including lateral and the medial heads as well (which is the most ignored head of the triceps during arm workout) then you need to follow the below discussed exercises as Press downs are only emphasizing and empowering your outer heads of triceps which is not all that what you have wished for. It has five ways: Push, pull, angle, brand or drop it.

  1. Push it

Proper press downs should be done. The handling of bars is not the same as holding the handlebars of a motorcycle. But, this is a common practice resulting in the exertion of pressure on your wrists and hands and the reduction of the consignment of applied force on the bar.

  1. Pull it

Grip over the flip. During press downs, take a grip from underhand to lift the weight. Grip taken from overhands exert the most pressure on the head of lateral triceps. On the other hand, underhand grips place pressure on the medial head that is usually neglected. As to increase the mass of all the heads of the three triceps, maximization of the whole triceps including the medial head as well is needed.

  1. Angle it

In order to maximize the mass of the overall triceps, every man goes for extending triceps technique while lying, another name of which is skull crushers.

  1. Band it

One of the greatest ways to attain maximum overall triceps, as we all know, is the use of chains or bands. They’re best tools for working out. These are known as the resistance of the linear variables which goes higher with the increment in the levels of the movement of the workout. Fantastically, these can be used on the bench pressing with a close grip to obtain the maximum strength of all the triceps.

  1. Drop it

There is a Principle of Weider which refers to the drop sets. It basically, is the technique of intensity that is applicable to any of the above-discussed exercises and is desirable for pushing the growth of triceps which were not possible in straight sets only. Simply, it can be done by taking a failure set, and then suddenly decreasing the weight and carrying onto the set to failure. This technique can be applied up to three times or more according to your willpower and determination.

Common Training Mistakes Weight Lifters Make

For all those who are going to gyms and working out hard and want to become real weightlifters one day, want their progress on the big lifts, and they will actually do a lot to get there. For all such people, they should first realize the difference between a classic bodybuilding style training to strength focused training program and avoid the following major training mistakes which are commonly made by people:

#1 Pushing to the limit

A lot of people get too carried away in the whole process that in the very first week of their training, they add more and more sets of weight to their lifting. This is probably the most common mistake made by people. The main aim of the training is to get your body used to a certain amount of weight for some time and then add on to it. Small increments are the real way to deal with weight lifting, and that is the healthiest way as well. Even if you do manage to do eight sets in a day, it will be of no good because the next few days you will be left on the bed with cramps and pains. You should have patience, and that will help you reach your highest potential.

#2 Not recovering fully

Your body is like a machine. It cannot process all information at once. Similarly, your body needs time to get used to the weightlifting that you have started. Every day when you do some amount of lifting, it takes some time for your muscles to relax and get back to normal strength. If you continue adding weights without having some time off then, you will probably end up with a big injury due to weakness. The best thing to do is to take deloads during your routine. This means that you reduce your weights every day to help your body recover and after you have fully recovered, then you can again start with the usual routine.

#3 Too much variety

Too much of something is never good. You are a human after all, and you cannot do all at once or in one day. It is better to stick to one kind of routine for some time and then change to another set. If you keep bringing in variation at a very fast rate, then chances are that your body will not function as it is supposed to and instead of putting on weight in the right way, you will probably be just exhausting your body. So keep it simple and healthy.

#4 Unnecessary specializations

This again relates to the point made above, that if you bring in specialization on your own, then the most you are doing is just tiring your body. As long as you don’t have a big competition lined up, try to keep it under control by working more on volume and strength.

#5 Too much push, not enough pull

Most of the exercise and lifting involve the pushing of the muscles. Trainers should take care that pull body exercises should also be included, face pull for instance. This way muscles will be trained in all directions except for just one or two.