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Muscles Motivation Foam Roller Deep Tissue Massage Therapy Tips





The IT band is not a muscle, but it is a common source of pain, particularly for runners. The IT band is a long series of connective tissue that runs from the outside of the hip down to the outside of the knee.

Lie on your side with the foam roller just below the hip bone. Slowly roll down to just above the knee, keeping your forward foot planted flat on the ground to stabilize your body and control how much weight and pressure you put on your IT band.

Remember to roll slowly and not to spend more than 30 seconds on any tender spot.

Move the roller in a fluid motion, rolling the length of the muscle 3 to 4 times within a 60 second session.


Tight glutes can be the cause of a lot of pain elsewhere in the body, specifically in the knees and lower back. Foam rolling the glutes can release these trigger points, allowing for pain free movement. If you have sciatic pain, this foam roll is highly recommended.

Sit with one leg crossed over the other while sitting on top of the roller. You should almost be sitting directly on top of the foam roller with the roller at the top of your glute muscle towards your lower back. Lean slightly towards the leg you are working on.

Slowly roll your way down, only a few inches.

Try shifting your body weight to the centre and then leaning to the other hip to hit the different areas of your glute, and then move on to the other side.


Sit on the floor with the roller underneath your calves. Place your hands on the floor behind you and raise your glutes off the floor. All of your body weight should be on your hands and the roller.

Slowly roll forward and back to move the roller up and down from just below your knees to above your ankles.

ADVANCED: Try this roll one side at a time by stacking your legs. To change the emphasis, turn your feet in or out as you roll.

Each time you change to a new muscle focus by turning your feet, roll 3 to 4 times within the 60 second time frame.


Start by placing the foam roller at the top of the hamstring, right below your glutes. Slowly work the foam roller down towards your knee. Remember to do short rolls over any tender areas for 20 to 30 seconds and then move on.

ADVANCED: Try crossing one leg over the other. Same as with the calves, turn your foot in and out to target your entire muscle.


The abductor muscles run along your inner thigh. Tight abductor muscles are a common reason why people feel tight in the hips; keeping the abductors loose is very important for hip mobility and to obtain the proper form of lower leg exercises such as the squat.

The beginning position is awkward for this roll. Lie on your stomach, with your knee bent up and out to the side, then place the foam roller under your upper thigh.

Slowly work the roller down towards your knee. Do not tense your upper thigh muscle during this roll.

Do not allow your upper torso to turn; keep it parallel to the ground.


Warning: Some personal trainers do not recommend foam rolling for the lower back, but some do say that it is useful to include. This is one of the most controversial foam rolls and therefore it is recommended you speak to your trusted fitness instructor prior to performing this foam roll.

Keeping your lower back loose and limber directly affects the flexibility of your glutes and the efficiency of your training. Never roll directly on your spine.

Sitting on the ground, lift your pelvis off the floor to place the roller directly in the small of your lower back.

Use your right hand for stability, roll up slowly and stop if there is any discomfort.

Do this roll at an angle, tilting your body first to one side and then to the other.


Place the foam roller under the middle of your back. You can gently support your head with your hands clasped behind the back of your head or you can cross your arms over your chest. Lift your hips off the floor.

Roll your body down until your roller reaches your upper shoulders. Keep your hips off the floor for the entire roll.

Do not roll past the end of your ribcage to your lower back or past your shoulders to your neck.

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You’re not doing any overhead work, which is best for activating the long head of the triceps—a common weak point and probably what’s holding your arm development back. Mix in some overhead triceps extensions with a cable or band. Also, triceps kickbacks are good for isolation, but probably not the way you’re doing them. Turn your palms to face the ceiling for a fuller contraction.




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You’ll need: Dip Station
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You’ll need: Dumbbells
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Animal Style Workout


You’ll run through four athletic and explosive exercises for 15 minutes without resting in between. Clapping pushups and broad jumps will build upper- and lower-body power, respectively. Then you’ll work on stabilization and core strength by performing kick-throughs, before finishing off the round with 30 seconds of mountain climbers to jack up your heart rate.


You’re reinforcing functional movement patterns—natural but underused movements that activate every muscle—while conditioning and strengthening your body in a short 15-minute session. I love workouts that force you to stay low, in strong, animal-like positions because they restore muscle balance.


Complete as many rounds as possible for 15 minutes.

  • Clapping Pushup: 10 reps
  • Broad Jump for Distance: 5 reps
  • Kick-through: 10 reps per leg
  • Mountain Climber: 30 seconds

Andy McDermott is a personal trainer in L.A. Visit his website:


Summer shreds


Your abs are like any body part—to get results, you need to work them hard.

That means dedicating a portion of your workout to moves that focus on all three abdominal regions.

“We tend to treat the abs as an afterthought and simply devote a few minutes to doing crunches after our ‘real’ training,” notes M&F training adviser Gino Caccavale. But to sculpt a head-turning six-pack, you need to train the abs with the same attention you devote to everything else.

This routine, modeled by IFBB pro and APS athlete Matt Christianer, will help you build a ripped midsection by emphasizing different muscle groups with each workout. Follow the workout plan, completing the prescribed number of ab exercises in the given muscle groups after training the body parts listed for each day. Pair these ab moves with your own workout plan, or repeat the workouts laid out in the seven-day training schedule below for four weeks (you candownload the complete M&F Summer Shred plan HERE) to get a beach-worthy body in just 28 days!

Summer Shred Flat Abs Workout Plan:

  • Day 1: Back & Glutes + Transverse Abdominis (pick 2) + Rectus Abdominis (pick 3)
  • Day 2: Chest + Obliques (pick 3) + Transverse (pick 2)
  • Day 3: Cardio only
  • Day 4: Legs & Calves
  • Day 5: Arms + Rectus (pick 3) + Transverse (pick 2)
  • Day 6: Shoulders + Obliques (pick 3) + Transverse (pick 2)
  • Day 7: Cardio only

Add 30 minutes of cardio daily to help burn fat. And don’t forget your diet. Keep a keen eye on your total caloric intake and macros. Otherwise, you’re not likely to get the results you want.




20 Secrets To Dieting Success


It is a widely recognized and acknowledged fact that the population of most developed Western countries is getting fatter, and we are not talking about a gradual increase here.

The number of people who are seriously overweight or clinically obese is exploding all over the Western world.
Just as an example, the statistics page of the ‘Weight-control Information Network’ quotes data from the National Health and Nutrition Examination Survey (NHANES) which indicates that by the end of 2004, around two thirds of adults in the USA were officially overweight, and nearly one third were clinically obese. The situation has already deteriorated significantly since then, so we really do have a global crisis on our hands.
This explosion is placing a very heavy additional burden on the already overworked and under resourced health services in a number of countries.
At the same time, statistics over the past few years would



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Fitness Health

Benefits of Boxing Training for Fitness


You may improve your health and have a physically fit body by getting into boxing training fitness programs.

This is the best way for you to have a stronger body and gain confidence. Boxing workouts can help you to be at your best fighting form as well.

Many people see positive results from boxing trainings. You may build stronger and more defined arms and legs. These programs and classes also help you to gain a sense of inner strength and emotional balance.

Boxing training classes got across to the mainstream of physical fitness training a few years back. They have seen the benefits on the cardiovascular and toning of the muscles by these boxing training workouts. Tae bo work out videos also popularized these boxing and kickboxing exercises.

Cardio boxing training classes and the innovative variations of the sparring jabs, power punches, defense, and fitness has all blends of aerobics exercises. You will learn the proper execution of the punch and kick combinations for a more intensive workout that can help you become stronger and more confident.

The combinations you perform on the blocks, jabs, and kicks are executed to an imagined opponent. You may see classes where participants throw punches and kicks on the air. You will also find training camps that have quality equipment such as punching bags and you may also have the option of getting a partner that has padded hands.

You may also enjoy more benefits aside from the physical aspects of boxing trainings. Cardio kick boxing workouts allow you to burn out 350 to 500 calories in just an hour. It also helps maintaining the heart rate at 75 percent to 85 percent regular beat. This has been proven to be good and is the recommended range if you are exercising or into training.

Moreover, these boxing training classes improve your speed, resistance, and strength. Flexibility and the reflexes of the muscles are also enhanced. Repetitive motion on arms by sparring and jogging while you punch helps your arms and legs gain strength and power.

These workouts also enable your joint movements to build very efficient fitness results.
These movements require you to develop balance and coordination that enables your body to be stable and maintain a good form.

These physical benefits you gain from boxing and kickboxing are just few of the many benefits that they can provide. You will be able to learn more about defense mechanism skills, which you may use in case of unwanted instances. You will also feel the satisfaction when you punch or kick. Relaxation and self-motivation is also developed.

You will feel a sigh of relief and feel that you are released from stressed. It also helps you to get rid of that anger that is inside of you. Once these things are releases, you may feel lightness into your body and peace of mind as well.

Many aerobic and fitness experts recommend boxing training lessons for beginners. It allows you to workout on your desired pace and body condition. Boxing classes let you to push yourself to the limit as long as you are safe and well conditioned.

Positive results await you with boxing training. You will enjoy a physically fit body and will keep you in better shape. You have the option working out and exercising at your preferred level and skill. Enjoy the fun of these boxing training programs.




Beginners: Weight Training For You!


Are you that skinny kid in class?

Do other guys pick on you because you’re smaller?

Well, instead of turning into one of the crazy nut jobs who run out and snag the first hand gun they can find; why not check out weight training for beginners?

This way you can obtain pumped up and be the biggest young around. Just think how buff you ‘ ll be in just a few months. Not only will this build your confidence levels, but it will also impress all the ladies. Oh, and of course there ‘ s that health issue. Pumping iron is great for your body and muscles. So are you ready to learn some basic weight training for beginners? All you need to get started is a basic weight set and bench or a local gym to join.

When it comes to weight training for beginners, I know the spiel. I had spent most of my life in martial arts because it ‘ s simply what I love. However, a few years back I decided to take up weight training for beginners. I all of the sudden decided I wanted to be bigger. I mean come on, I ‘ m 6 ‘ 1 ‘ ‘ and I was weighing in at 160 pounds. That ‘ s fairly slim I would say. Nevertheless I decided to start my new routine. So in addition to my martial arts, I started pumping iron. I started with the basics, which for us guys tends to be our upper – bodies. I wanted to pump up my chest and arms. As apposed to joining a gym, I took the purchasing route. I figured if I ‘ m going to lift, I should just go ahead and buy the equipment. This is cheaper in the long run if you ask me. So with a quality weight bench, a couple of dumbbells and a weight set, I was ready to get started. My weight training for beginners slowly became more advanced. Then I began taking in more protein. I accomplished this through the contemporary whey protein mixes that are sold everywhere now days. In addition to your regular three meals a day, this will certainly help you bulk up. Now I weigh a constant 170 pounds, which I ‘ m proud of, and it all started with weight training for beginners. If you are interested in finding out more regarding weight training for beginners, all you need is your computer handy. Hop online and sort through a number of free tips and information on weight training and a variety of other fitness regimes.



Fitness Health

Become Healthy And Lose Weight By Walking Your Dog


This article is about weight loss and how to live a more healthy life, I hope you find it interesting to read and beneficial.

I have had a lot of problems with my weight over the years and by the age of twenty-two had had enough of being obese. In the article I write about how I eventually lost my excess pounds.

I have always struggled to keep my weight under control. Being over-weight affected my whole life, I was unable to wear the clothes I wanted to and I often felt guilty after eating certain foods. I was adamant that if only I could lose a couple of stones my confidence would increase and that I would ultimately be a lot happier.

I read many books and attempted to follow a range of diets. For whatever reason this did not seem to help me, mainly because I could not stick to their weight loss programs due to my love of fatty foods.

One day I was talking to a neighbour who was not only very nice but also quite thin. She looked very fit and healthy and I enquired as to how she kept so trim.

This neighbour who is called Gillian seemed quite taken aback and even flattered by my question and went quite coy. She stated that at one point in her life, she had also had a weight problem and had not been happy about it. What she was about to say was quite a shock to me, however would eventually change my life.

She went on to say that wherever she went to at this stage of her life, she would travel to by car. Gillian had realised that in an average week, she did very little exercise and at times did none at all. She then went out and bought a dog and would take this pet for a walk at least twice a day. This was not a choir for Gillian and over the next few years even resulted in her meeting a number of new friends. Previously, Gillian had seen exercise as a hassle and very time consuming but on various days she would take her dog on four walks, she enjoyed it that much.

Gillian quickly noticed that not only was she losing weight but that she also felt a lot healthier. It was not long before she was at a weight she was happy with.

After listening to Gillian’s story I decided to follow her weight loss program. Yes I went and bought a dog and am happy to report that it has also worked for me.




Back Exercise, Making Your Back Work For You.


No matter, what our jobs, all of use our back every day when we’re sitting, standing, lifting, even lying down.

A back injury can result in pain, disability, and even loss of income if it prevents us from doing our jobs.

Together with proper lifting techniques, back exercises are one of the most important things each of us can do to strengthen our backs and help protect them from accidental injury and sports injuries. The right back exercises, when done on a daily basis, can help you to keep your back fitness at the best possible level.

Remember, though, if you are experiencing back pain of any sort, check with a healthcare professional before doing these or any exercises. And do the exercise according to the medical advice rendered by that professional. Sciatica is the disease which affects nerves of the back. To control the back pain due to the nerve disease you must undergo strength training in physiotherapy.

If you understand the concepts of how backs get injured by bad back exercise habits you can easily tell if you are moving in healthy ways, if an exercise will help or harm, or if you’re doing a good exercise in bad way. You’re not helping yourself if all you do is a “list” of exercises. Worse, many people are given a list of things to never do again. This list is often favorite activities that made their lives worthwhile and fun.

Most people spend their lives doing activities with poor posture that rounds their lower back. They sit, stand, walk, and exercise round-shouldered and round-backed. This shortens chest and shoulder muscles in front, and over stretches and weakens your back. Like squeezing a water balloon in front, when you round forward, it squeezes the front of your discs between your back bones (vertebrae) above and below the disc.




All About The Green Tea: Good For Diet!


Did you know that during the Boston Tea Party, the tea that was dumped into the harbor was mostly Chinese green tea? Well, this delightful beverage has been around for thousands of years and has been part of the Chinese diet since the ancient times. Today, it is highly appreciated for its advantages. As numerous studies have found out, the Chinese diet green tea has a significant number of health benefits.

Origin and Background

As noted, Chinese green tea has been around for thousands of year, approximately 4,000 years. Legend has it that this delightful brew was discovered accidentally by a Chinese emperor. It comes from the same plant, Camellia Sinensis, as traditional black tea and oolong tea. And, for centuries, Chinese medicine has used it to treat headaches, digestive problems, lack of energy, and immune enhancement.

The Chinese diet green tea is actually produced by steaming the fresh tea leaves at high temperatures, leaving a significant part of the nutritional enzyme content intact. Unlike the black and oolong tea, the green tea is never fermented. Instead, its leaves bypass the fermenting process and steamed, baked or pan heated. The leaves are rolled and those tightly rolled leaves have long been considered as a sign of quality.

Chinese Diet Green Tea for Weight Loss

One particular claim that linked the Chinese green tea to diet is its being a miracle tea for weight loss. Well, there is no such thing as a “miracle” weight loss food or drug though, but several indications were revealed that Chinese green tea brings a number of benefits to those trying to lose weight.

It was revealed that green tea extracts are capable of reducing fat digestion by inhibiting digestive enzymes. Other studies have shown that green tea has thermogenic properties, which are probably brought on by the interaction between its caffeine content and catechin polyphenols. As you may know, thermogenesis is the process of the body burning fuel without making chemical energy.

Experts have said that of combined with the other weight loss supplements or techniques, the Chinese green tea could be an excellent addition to your diet.

Other Benefits

There are also other benefits connected with the intake of Chinese diet green tea. One of those is the claim that the polyphenols found in green tea have been shown to inhibit growth of cancer cells. The polyphenols appear to block the formation of cancer-causing compounds, and it is believed that the Chinese diet green tea has the greatest benefit on cancers of the gastrointestinal tract.

The Chinese diet green tea polyphenols are also powerful anti-oxidants. They are even more powerful than vitamin C and vitamin E, and more powerful than that found in many fruits and vegetables. The green tea itself contains vitamin C.

Further researches even found out that the compounds in green tea stimulate immune system cells. In recent years, research has shown that green tea may reduce the risk of heart disease and stroke. It is even good for the teeth as it contain fluoride that helps fight tooth decay.

Having said all these, I think that now is the right time to brew up a bit of Chinese diet green teas for a beneficial break in your day.