The Best Workouts To Strengthen Your Knees.

If you have had knee problems, know that it is possible to resume physical activities normally. Just an extra effort for recovery.

The physiotherapist Bruno Mazziotti is more than used to take care of athletes and guarantees: "The current medicine can reverse virtually every frame of injuries, from the simplest to those requiring surgery." But the most efficient way to never have to go under the knife is still perform physical activities the right way, with the guidance of a professional, says Rene Abdalla. Felipe Norimatsu, fitness teacher Reebok gym, created a simple and efficient training to build the knee injury proof.


1- Twins standing:

Strengthens gives elasticity to the calf. In football protects the tendons in landing movements of jumps or sprints and assists in power practice
lower members.

2- Squat:

Strengthens quadriceps, buttocks and extensors of the spine, responsible for absorbing impact, hip and trunk stability in the strongest increases or races like plucked football.

3- Abductor chair:

Strengthens the abductors of the hip, buttocks and lateral buttocks help muscles stabilize the hip, avoiding excessive lateral movement. They also keep the patella (small bone located at the front of the knee) in place.

4- Leg curl:

Strengthens the posterior muscle of the thigh, avoiding the overhead knee. Improves hip extension and help on steep climbs. The muscle responsible for curbing the kicking motion, protecting and stabilizing the joint.


5- Chair pipeline :

Strengthens the adductor muscles of the hip is important in balance, body stabilization and protection of impacts. In football, these muscles are in great demand in the side passes and displacements.


6- Extension machine:

Strengthens the quadriceps muscle responsible for the absorption of the impact of the race during the phase of landing. In football, is one of the muscles responsible for kicking motion.

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How to Get fitter, Stronger and Healthier as you Age.

As people age their body loses its flexibility and tolerances to hardship. If once you could take a beating and survive unscathed, as you get older, you know that you need to start taking precautions and additional care so that you do not find yourself in the middle of nasty medical surprises and left-overs from the era of carelessness. This article contains 8 ways you can actually get stronger, fitter and healthier as you age.

1 – Exercise :

Walking, running, weight lifting, yoga, pilates, massage and every other kind of exercise that is moderated and tailor made for your specific body type is an absolute necessity to balance the loss and stiffening of muscle mass and to keep the heart pumping and in good rhythm. Do not overdo it though. The results will be the opposite.


2 – Omega 3 & Multivitamin Supplements :


A gram of a marine based food contains enough Omega 3 fatty acids to reduce the heart and brain disease risks. Vitamins B, D and E, antioxidants and calcium supplements help balance a less than optimal diet and avoid further heart and blood pressure problems. However, make sure you do not consume more than what your body requires.

3 – Diet:

Avoid chemical foods. You can still eat meat but make sure it’s grass fed and local. Make your diet more balanced with vegetables, fish, low fat, brown rice, nuts and quinoa. These will balance the metabolic changes that occur as you age, and are the main reason for the increase of weight.

4 – Blood Tests :

You should check your blood numbers as often as possible. Especially the glucose levels as diabetes is the most insidious of diseases and when you realize you have it, most of the times it’s too late. Regular pressure tests will also establish a regular baseline for comparisons.


5 – Deep Sleep :

Do not overlook the necessity of a deep sleep. During the first four hours the necessary growth hormones are released. Do not push past your natural fall asleep cycle. Whenever you feel you cannot keep your eyelids open, go to sleep unless there is a very important reason not to do so.


6 – Sex :

People think that sexual drive always declines with age. Wrong. Many people enjoy sex more in their fifties than in their thirties. It can be far more satisfactory and keeps up the psychology which is the major factor of everything. It needs, of course, some pushing – but that will not come from little blue pills. It will come from cutting down on alcohol and sugar.


7 – Smoking :

There is no need to point out any more how bad smoking is for the condition of even the healthiest of individuals. But smoking here is not limited to tobacco. It refers to any kind of smoking/substance abuse.

8 – Stress

This is perhaps the most difficult thing to do something about. But it is the one thing that can cancel all the benefits of all other ways to stay healthy, fit and strong. About 90% of all diseases is either created by, or complicated by stress. Learn how to breathe. It will do miracles on your stress level. Use herbs like chamomile and green tea. Anything to reduce your stress levels naturally including a change in diet and exercise should be adapted.

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The best weight loss tricks that enhance your metabolism and burn fat.

Hence, we are not referring to any crazy strict diets or odd intense workouts.

1. Opt for green tea :

Green tea is not only famous for its cancer-fighting benefits: it can enhance your metabolism, as well. According to recent studies, people who used to drink 3 cups of green tea every day had their metabolic rate increased by 4%. This is due to catechins, which are thought to raise the levels of the norepinephrine, a metabolism-speeding brain compound.

2. Weight training:

It is the best weight loss technique to burn calories fast. It increases your resting metabolic rate, meaning your metabolism remains “active” for up to two hours after you`ve completed your daily workout routine.

3. Consume foods containing iron:

If you don`t have enough iron, your body cannot get enough oxygen to your cells, thus your metabolism is slowed down. Opt for red meat, chicken, or soy nuts.

4. Check your thyroid:

The thyroid gland is in charge of your metabolism. So one of the signs that something is wrong your thyroid is that you cannot lose weight. If you have some doubts in this regard, the best weight loss advice would be to go to your doctor for a blood test to check on your thyroid gland.

5. Avoid alcohol:

Alcohol slows down your metabolism by lowering your central nervous system. Some studies have shown that when consumed together with high-calorie meals, alcohol leads to a reduced level of dietary fat burning, more fat being stored as body fat.

6. Eat fish:

Those who regularly eat fish tend to have lower levels of the hormone leptin. High levels of leptin are associated with slow metabolism and obesity. Include salmon, tuna, or mackerel into your diet to get the best weight loss results.

7. Reduce your stress level:

Some studies show that stress may contribute to abdominal fat. When you are stressed, the cortisol hormone stimulates your appetite, slows your metabolism down, and promotes fat storage around your abdomen area. Find activities that are thought to reduce your stress, such as listening to music, taking yoga classes, or gardening.

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Here’s what you need to do to strengthen your core.

Building a strong core is one of the most important things you can do in an exercise routine. Your core is the base for your body, so having a strong core can help improve your posture, prevent back pain and get you that desired athletic figure.  Here’s what you need to do to strengthen your core.

1- Use a Stability Ball :

Using a stability ball during your workouts helps increase your range of motion, coordination and balance, thus allowing you to engage muscles you never thought you had. The ball also helps increase overall core strength and improve the health of your spine. Take things a step further by also using a men’s pre-workout supplement, which can boost your energy and improve your overall workout performance.


2- Jump Rope:

A jump rope is a great cardio tool that can also help you strengthen your core. Jumping rope draws on your core muscles the entire time you are jumping because your core must be engaged to keep your body in balance; your lower back, abdominal and hip muscles must coordinate to keep you jumping and landing with the rope’s timing. Changing your speed, jumping on one leg, moving from side to side and using a heavier rope are all ways to challenge your core and have fun while you jump rope. Because jump roping can get pretty intense, make sure you take a men’s post-workout supplement to speed up muscle recovery and replenish energy levels.

3- Do Pilates:

Pilates is a type of exercise program that uses your entire body; the program places emphasis on positioning, breathing and posture. Core muscles are engaged during every Pilates move, so it’s effective way to build a solid fitness foundation. Lots of Pilates resources are available such as videos and community classes, so find the Pilates program that best fits your lifestyle. Because Pilates also helps relieve stress, which does wonders for your skin by preventing acne breakouts and other stress-related skin problems, especially when combined with products like an acne spot cream for men. “Stop Stress-Related Acne Breakouts” has more tips on managing pimples.


 4- Keep Your Core Engaged:

No matter which exercises you are performing, it is essential to keep your core muscles engaged as much as possible. Keeping your core engaged strengthens the muscles without a large amount of effort. You can even engage your core and work those muscles while you are running errands or walking around your office building.

5- Consume Enough Protein:

Protein is necessary to maintain and grow muscle. Without sufficient protein, you won’t grow new muscle that can help strengthen your core. To boost your protein intake, consider a men’s whey protein supplement. MenScience Whey Formula contains three different types of premium whey to help you maximize muscle gains.

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The best Fitness Trainers Who Can Kick Your Butt.

Want a daily dose of eye-candy with a side order of motivation and workout ideas? Of course you will when you check out the hottest female fitness guru of Instagram. Here are one of our favorites, your picks, and a few famous celebrity trainers that we couldn’t leave out. Get your drool bib ready—your Instagram feed is about to get a whole lot better looking if you start following these fitness trainers .(And no, we won’t hold it against you if you need to click through twice!)

New York fitness trainer Lena Marti is working it. Marti, who appeared in the debut of Bravo’s docu-series “Work Out New York,” where the participants compete to land top clients, is becoming a familiar face on the city’s fitness circuit.

On a gym break, she shared her favorite fitness footnotes to evening looks with Footwear News. According to Marti, Nike, Adidas and Supra are among her workout footwear. “I wear them for running and cross-training,” she said, adding she often steps into her Supra high-tops as a casual look around the city.

For life outside the gym, Marti opts for everyday looks that include comfort-driven loafers and flats by Vince. But the fitness maven has not ruled out heels altogether. “I have Christian Louboutin 7-inch platform heels,” said Marti. “I’m 5-foot-2 and need big heels. When I go out, I like some height.”

Also included in her footwear wardrobe, which totals about three dozen pairs, are over-the-knee boots by Bebe and high heels by BCBG Max Azria. “Since I am in sneakers most of the time, I need variety,” she added.

Marti said when it comes to Hollywood A-listers, she admires the style of  Jennifer Lopez. “I’ve loved J. Lo since I was a kid,” she said. “I also like Gwen Stefani’s hairstyle and her hangout look in jeans.”

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Gym Workouts Vs. Home Workouts. ( what you need to know)

The importance of regular exercise can’t be understated. The key to sticking with a fitness plan is finding one that fits into your lifestyle. For some guys, home workouts might be all they have time for. For others, nothing beats the gym environment. To help you decide on whether home workouts or gym workouts are for you, we’ve compiled this handy list. Use it to find the best workout plan for your schedule.

1- Advantages of Home Workouts:

•Greater Convenience: The chance to work out without the effort and bother of visiting a gym can make you more likely to stick to an exercise plan; if your gym or health club is too far to reach conveniently, you may soon find yourself skipping workouts. Having the means to enjoy a great workout – right in your own home –  makes you more likely to workout (and do it more often). Home workouts also allow you to take supplements at your leisure – no more rushing to mix your post-workout shake after a session at the gym.

•Less Cost and Expense: The high cost of membership fees associated with a gym can really put a strain on your budget. With the one-time-only investment in the equipment, materials and programs needed to enjoy a great home workout, you can get in some exercise without breaking the bank. For a frugal workout option, your home can’t be beat.


•Increased Comfort and Privacy: Having to perform your workout or exercise routine in a crowded public space can feel overwhelming, espcially for the novice or newcomer. Getting the same workout without prying eyes can give you a greater measure of comfort. If you have difficulty with the crowds you find in a gym, your home can offer an ideal solution.

2- Advantages of Gym Workouts:

•Access to a Larger Selection of Equipment and Fitness Options: A modern and well equipped gym can offer you the chance to make use of equipment that would never fit into your budget or home. For the chance to make use of a wider variety of work out options and equipment, a trip to the gym trumps even the most lavish home workout setups. Gyms make it a lot easier to change up your workouts every few weeks; this variety helps to challenge and strengthen your muscles.


•Classes, Formal Instruction and Personal Trainers: The social environment of a gym brings plenty of advantages. Enrolling in a class can give you the chance to work out with others, helping you to stay motivated. Formal instruction or one on one attention can ensure that your workout is well designed and able to fit give you the best results possible. Having someone to hold you accountable can keep you motivated and help you overcome plateaus.

•Enjoying a Culture of Fitness: Just being around other people can help you meet your goals. Networking, inspiration and new ideas are all more easily found in a gym then at home. Staying connected with those around you can give you a number of ways to help reach your fitness goals.

•Consider your goals and needs carefully to determine which approach has the most to offer you. For a lot of guys, a combination of the two workout types can help them reach their goals. Whatever route you decide to take, rest assured you’ll be well on your way to better health.

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How to Slim Down in 3 Weeks And Look Better Than Ever.

Make it a daily habit to eat healthfully and exercise to slim down in three weeks. Changing how your body functions on the inside will make you look slimmer on the outside. Healthy foods supply the energy necessary to burn calories. As long as you burn more calories than you consume, the weight will start to fall off.

Step 1

Choose healthy foods instead of junk food, high-calorie, sugary, salty and fatty foods. Opt for choices such as whole grains, fruits, vegetables, low-fat dairy products and lean meats. Throw away any unhealthy foods and stop buying fast food. Many people overeat because unhealthy food is available and accessible, not because of hunger, according to Dr. Phil McGraw, author of "The Ultimate Weight Solution." Overeating any type of food can cause weight gain.

Step 2

Be physically active as much as possible throughout the day. The more active you are, the more calories you will burn. Choose activities you enjoy to make it easier to exercise. For example, full-court basketball or cross-country skiing can burn more than 800 calories per hour, depending on your body weight, according to Health Status Internet Assessments. Be active several times a day. Run in the morning, play a sport during the afternoon and go hiking before dinner. According to the American College of Sports Medicine, 20 to 90 minutes of activity on most days of the week is recommended for weight loss.

Step 3

Burn 3,500 calories more than you consume daily to lose 1 pound per week. For example, cut 200 calories per day and burn 300 calories with physical activity. A larger caloric deficit will cause more weight loss and quickly make you slim. However, losing weight too fast is difficult to maintain, and the weight is often regained just as quickly. Small deficits lead to long-term weight loss, according to the American College of Sports Medicine.

Step 4

Incorporate two to three days of resistance training into your weight-loss plan. People with muscles burn more calories per day, even at rest. Use weight training, calisthenics, resistance tubing or any type of activity that causes overload to your muscles, according to "Fitness: Theory and Practice."

Step 5

Find ways to add activity into your daily routine. For example, park your car farther from the mall to increase your walking distance. Hand-wash your car instead of going to the car wash. Take the stairs instead of the elevator and stand whenever possible instead of sitting. Every bit of activity will burn more calories throughout the day, causing more weight loss.

*Tips :

See your health care provider before starting a new weight loss plan.

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