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27 December 2007 Muscle Building |
Water
| Urinary Tract Infections | Stress Management | Aromatherapy |
Spiritual Sex
This eZine (No. 111)
Warning - These Exercises Help Build Muscle FastBy Benjamin TealHave you ever heard the saying that you have to lift big to get big? It simply means that you have to lift heavy weights if you want to build muscle fast. The best way to lift heavy weights is to get back to the core exercises and concentrate on compound movements. If you do not get the basics right, you will never build muscle as fast as you would like. I spend a lot of time talking about applying business principles to help people build muscle and burn fat, and focusing on the core exercises is not different. Imagine if Google were to forget its core principle of providing relevant search results for users. They would fail to be able to grow in other areas. Being able to provide relevant search results drives their advertising business. Fail to do the core things right, and the company's growth would slow. This is the same with your workouts. Fail to do the big four "core" exercises, and you simply will not grow and build muscle as fast. Unfortunately, when I walk into the gym every day, there is something that I do not notice. I do not notice people focusing on these four exercises. I see them doing other exercises that I would largely consider to be finishing exercises, or exercises that should be done toward the end of a workout, after doing the core compound movements. The one thing I do notice, is that when I do see someone doing these exercises, they usually have more muscle than everyone else. So what are these exercises that will build muscle fast? The Deadlift There are few, if any, exercise that work the wide range of muscles that the deadlift does. You work some of the largest muscles in your body - your quadriceps, hamstrings, and glutes - along with your lower, middle and upper back, your traps, forearms, and even your abdominals. Many people do not do the deadlift because it is such an exhausting exercise, and lacks the glamour of bicep curls and tricep pressdowns. However, lifting weight off the floor is a true test of overall strength, and for must people, will be an exercise where they can truly move a lot weight. And remember, you must lift big to be big. Moving a lot of weight also stimulates your body to release growth hormones such as testosterone, a key ingredient for massive muscle mass. If someone were to come to you tomorrow and tell you that you can only do one exercise to build muscle for the rest of your life, you should choose the deadlift. The deadlift is to your workout what search results are to Google. Plain and simple. The Squat I remember my legs feeling like Jell-O many times after a heavy squat workout. I cannot remember a more satisfying feeling after a workout. I knew that I had worked hard and heavy and that the muscles were going to grow. Just like the deadlifts, the squats involve the large muscles of the legs, but they also include the muscles of the back, neck and abs to stabilize and hold the weight. And like the deadlift, stimulating this much muscle causes your body to produce testosterone, the key hormone you need to build muscle fast. Think back to the last time you saw someone in the squat rack doing really heavy squats. Chances are you saw a guy with a lot of muscle moving a lot of weight up and down. This was no coincidence. The Bench Press This is the one that you are most likely already doing, but I have noticed that less and less people are utilizing the flat bench these days. For building the muscles of the front of the upper body, including the chest and shoulders, and the back of the upper arms, there are no better movements. It allows you to lift the most amount of weight while involving the biggest muscles of the upper body. The Bent Over Row We have picked weight up off of the floor, put it on our backs and lifted it, put it on our chest and pushed it away from us. The only thing left to do is to pull it toward us. The bent over rows allow us to use heavy weights hit the largest muscles of the back, the lats and traps and also incorporate the biceps. There is no better exercise to build the mass and thickness of the back than the bent over row. The three things that each of these exercises have in common is that each of them Are compound, or multi-joint exercises that Allow you to lift heavy weights to Target the largest muscles in the body (and nearly all of the muscles in the body). This in turn causes you to produce more testosterone, which leads to bigger muscles, which leads you to be able to lift heavier weights. It is a continuous cycle. Another side benefit? All of that extra testosterone makes those finishing moves that much more effective. So, remember that your body is your business, and in order to grow you business and build muscle fast, you must concentrate on your core lifts and grow from there! About the author: Benjamin Teal invites you to visit http://www.build-muscle-and-burn-fat.com, Build Muscle and Burn Fat with Middle Management, a site providing free workout plans, information and resources help you build muscle and burn fat. When you visit Middle Management, you will learn how you can apply the same techniques that companies use to increase revenues and reduce costs to help you build muscle and lose fat.Build Muscle. Burn Fat. Mean Business.  Drink Up!By David McMillinDo you drink enough water every day? Researchers at the University of Utah in Salt Lake City have completed a preliminary study that supports Edgar Cayce's admonition to drink at least six to eight glasses of water each day. Interestingly, the effects of not getting enough water may be not only physical but mental and emotional as well. The twelve-week experiment focused on ten college students who were assigned to three groups that drank four, eight, or twelve eight-ounce glasses of water per day in four-day test cycles. Between the test cycles the students drank the normal amount of water they typically consumed during a one-week period prior to the study. Hydration status was measured at the end of each four-day water consumption cycle and the participants also answered questions about their general well being. Drinking four glasses of water caused the students' blood plasma volume to fall 5 percent below those participants who consumed eight glasses of water. The real surprise was that students who drank the least amount of water reported feeling less energetic and less focused. Since water makes up more than 70 percent of solid body tissue, it helps to regulate temperature, transfer nutrients, remove wastes, cushions joints, and protects organs. Insufficient water can cause headaches, grogginess, and dry, itchy skin. When dehydration is severe, it can adversely affect blood pressure, circulation, digestion, and kidney function. Lead researcher Dr. Wayne Askew noted that "For people who aren't exercising a lot or living in a very warm climate, eight glasses of water a day may be a good rule of thumb." For those who exercise and sweat a lot, more than eight glasses daily may be required to properly hydrate the body. About the author: David McMillin has written numerous articles for the Association for Research and Enlightenment, founded by Edgar Cayce in 1931. McMillin's articles on holistic health and alternative healing have helped members for many years. http://www.edgarcayce.org/ Comic ReliefLose Weight Fast! There one was
a heavyset guy who had tried every diet in the world in an
attempt to lose weight? He tried the Scarsdale diet, the Navy diet, Weight Watchers, and many more. None worked. One day, he was reading the Washington Post when he noticed a small ad that read: Lose weight: Only $1.00 a pound Call (202) 555-0238 the man decided to give it a try and called the number. A voice on the other end asked, "How much weight do you want to lose?" The man responded, "Ten pounds." The voice replied, "Very well, give me your credit card number and we'll have a representative over to your house in the morning." About 9:00 am the next morning the man gets a knock on the door. There stood a beautiful redhead, completely naked except for a sign around her neck stating, "If you catch me, you can have me." Well, the hefty fellow chased her upstairs, downstairs, over sofas, through the kitchen, all around the house. Finally, panting and wheezing like a dog, he did catch her. When he was through enjoying himself, she said, "Quick, go into the bathroom and weigh yourself." He did just that and was amazed to find that he had lost ten pounds, right to the ounce! That evening he called the number again. The voice on the other end asked, "How much weight do you want to lose?"--to which the somewhat-less-overweight man replied, "Twenty pounds." "Very well," the voice on the phone told him, "Give me your credit card number and we'll have a representative over to your house in the morning." "At about 8:00 am the next morning the man receives a knock on the door. When he opens the door he sees a beautiful blonde dressed only in track shoes and a sign around her neck stating, "If you catch me, you can have me." The chase took a good while longer this time and the man nearly passed out, but he finally did catch her. When he was through she told him, "Quick, run into the bathroom and weigh yourself." He ran to the bathroom and found he had lost another 20 pounds! "This is fantastic!" he thought to himself. Later that evening he called the number again and the voice at the other end asked, "How much weight do you want to lose?" "Fifty pounds!" the man exclaimed. "Fifty pounds?" the voice asked, "That's an awful lot of weight to lose at one time." The man replied, "Listen buddy, here's my credit card number, you just have your representative over here in the morning!" and he hung up the phone. About 6:00 am the next morning the man gets out of bed, splashes on some cologne and gets all ready for the next representative. At about 7:00 am he gets a knock on the door. When he opens the door, he sees this large gorilla with a sign around his neck stating, "If I catch you, I am going to have you."  Acidic Diet for Urinary Tract Infections - How Certain Acids Naturally Cure UTIBy Joe BartonDo any of these symptoms sound familiar? Night sweats, chills, fever, vomiting, fatigue, blood in urine, clouded urine, aching mid-section, nighttime urination, unsuccessful bathroom trips, or frequent urination? If so, you are probably experiencing a urinary tract infection and symptoms that go along with it. Though the symptoms are painful, the body is taking an even greater hit because of possible permanent kidney damage or even kidney failure caused by the UTI infection. But there is hope! If you are experiencing an infection or know someone who is, I encourage you to be pro-active by trying an acidic diet for urinary tract infections. The truth is many people do not seek out treatment because of cost, embarrassment or time. These sufferers deal with the symptoms and hope that the E coli will miraculously pass through the system. And sometimes it does because of you diet (though you might not realize it at the time). But why wait a month to a year waiting and hoping, why not naturally cure U.T.I. with the foods that eat. And most often you can kill the urinary tract infection (usually E coli) in hours and pass it by the next day. Can you imagine being urinary tract infection-free by this time tomorrow? The Cause and Cure of Urinary Tract Infections Knowing the cause can lead to the cure! Therefore, it is always important to look at the cause of the infection before we look to the cure. In the case of a urinary tract infection, E coli (Escherichia coli) is the culprit for the infection in the urinary tract. E coli is a harmful bacteria that is often associated with cattle and spinach. In 2006, an E coli strain swept through the U.S. by contaminating spinach. However, this E coli is not only limited to cattle or spinach, in fact, you also have E coli in your intestines to break down and digest food. And finally, this harmful disease can also be in your urinary tract and bladder if your immunity is down. In addition, U.T.I.s (especially urethritis) can result from sexually-transmitted diseases, such as herpes simplex virus, gonorrhea, and Chlamydia. And now the good news! You can drastically increase your immunity and kill the E coli by supplements and a healthy diet. Naturally Cure UTI with an Acidic Diet and Vitamin C While you read these words, the bacteria in your urinary tract are growing and multiplying slowly. Therefore, to naturally cure U.T.I., you must kill the bacteria in your system and flush it out of your body. And your body is ready to do all of this if given the right tools to do the job. Are you ready to arm your body with the weapons it needs? By creating a hostile environment in your urinary tract and bladder, you can actually naturally cure urinary tact infections. But how? The simple cure is to kill the E coli bacteria through highly potent acidic foods and Vitamin C (also called ascorbic acid). And your body's only response to the acidic food is a heightened immunity to other diseases and infections. By allowing natural acids (found in nature) to reach the bladder you can kill the harmful bacteria in the urinary tract. And by supplementing with Vitamin C, ascorbic acid, your white blood cells will engage to kill the infection permanently. If you choose to treat your infection with a home remedy, it would also be important to note how your body has a natural pH (acid and alkaline balance). By choosing alkaline foods/supplements to balance the acidic potency, you are on the sure path to naturally cure UTI and also to better overall health. About the author: Joe Barton is an expert in the treatment of urinary tract infections. His Natural UTI Treatment Report shares successful ideas for quickly, safely and naturally treating your urinary tract infection. Find out more at http://www.urinaryinfectiontreatment.com/ Learn
how to stop wanting to
smoke ever again!
 Stress Management - A TechniqueBy: Karen HastingsMost of us know that stress is bad for us and that it has all kinds of negative effects on health. In fact, it has been estimated that 80% of modern diseases can be linked to stress and that stress-related complaints account for a significant portion of G.P consultations. More and more people are seeking ways to manage their stress and you may have found that setting time aside to sit down and ‘do nothing’ does not actually lead to you feeling relaxed, as you still have thoughts and worries whirring in your head. A non-drug method of achieving relaxation, which is widely advocated by healthcare professionals, is relaxation training. The aim of relaxation training is for the individuals to be able to achieve both a relaxed body, with muscles free from tension and also peaceful thoughts, so that the mind too is relaxed. Relaxation training can work as a preventative measure (to protect the body from stress related damage), as a coping strategy (to be employed in times of stress and thus reduce the effect of stress) and as a treatment for stress related illnesses such as high blood pressure, tension headaches, Irritable Bowel syndrome and much more. Relaxation training refers to learning formal techniques. These usually take two forms, physical and psychological. The physical techniques work directly on the body and aim to educate the individual to recognise and reduce muscle tension. The techniques differ and may involve stretching, tensing and releasing individual muscle groups, learning to breathe in a way that encourages relaxation, moving body parts out of defensive tense positioning into relaxed positioning, reviewing each muscle group in the body, identifying any tension and then releasing it, practising the posture of a relaxed person. Psychological techniques focus on relaxing the mind. Psychological techniques vary and may involve visualisation, meditation, guided goal directed visualisation, self-awareness, autogenic training and imagery. Since the body and mind are interconnected, techniques which encourage physical relaxation, also work on the mind and techniques which encourage peaceful thoughts, also result in the body being more relaxed. Once you have learnt such techniques they are a life-long skill and can be applied both formally to achieve a deep state of relaxation and “on the spot’ when you need to quickly release tension as you go about your daily life. Relaxation training is taught by various healthcare professionals, such as physiotherapists, occupational therapists, nurses, social workers and sports professionals such as exercise coaches. With a good relaxation book, it is also possible to teach yourself techniques. Like most things worth doing, learning to relax takes commitment and practice and it will only be effective if you practice it regularly and build it into your routine. For now, why not try the following simple technique, known as peripheral vision. It’s quick and simple to learn and is very effective at activating the part of the nervous system, which is responsible for helping us feel calm. Get comfortable in a chair and find a spot on the wall, straight in front of you and slightly above eye level. Throughout this process just keep focusing on the spot. Just continue to look at that same point, perhaps in soft focus, after a while begin to broaden out your field of vision, wider and wider until your really paying attention to what you can see out of the corners of your eyes. Keeping your eyes on the spot, extend your awareness all around you, become aware of all the other things in the room that you can see by using your imagination. Perhaps, imagine a tennis ball hovering just behind the back of your head. What else can you see behind your head? You may have noticed that your breathing has slowed down and that the muscles of your face have relaxed. Keep practising this technique; it may help to play some relaxing music at the same time. You will notice that is impossible to feel tense or worried whilst you are in peripheral vision. About the author: Karen Hastings is an NHS experienced occupational therapist. She has worked in the NHS with people with acute and chronic mental health problems. Karen is also a master NLP practitioner and also practices more traditional cognitive behavioural approaches and hypnotherapy. Karen is registered with the Health Profession Council. Her practice is in Aldbury, England. For more information visit http://www.karenhastings.co.uk How Can Aromatherapy Benefit Your Holistic Life?By Mel PossehlAromatherapy is a term coined by French chemist Rene Maurice Gattefosse in the 1920's. It describes the practice of using essential oils taken from plants, flowers, roots, seeds, etc., for their benefits. Aromatherapy is said to restore or enhance mental, emotional, physical or spiritual health. The essential oil derived from the plants is the basis of aromatherapy. Each oil has its own medicinal and other properties. There are about three hundred essential oils in general use today by practitioners, but the average household could fulfill all its likely needs with about ten. The aromatic chemicals found in essential oils are derived from phenyl propane, the precursor of amino acids, which link to make the proteins which provide the building blocks for just about everything in the human body from the smallest enzyme to the skeleton. In Aromatherapy it is held that when essential oils are applied to one's body, like in a massage, they are carried by the skin to specific organs and systems of the body where they enhance the natural functions of these organs. Unlike chemical drugs essential oils do not, as far as we know, remain in the body and are excreted out the body. In other words, essential oils enter and leave the body with great efficiency, leaving no toxins behind. Each oil has its own medicinal and other properties. It is the "essence" of the oil--its chemical properties--that gives it whatever therapeutic value the oil might have. Essential oils may have anti-septic, anti-bacterial, anti-fungal or anti-viral properties, or a blend of two or more. Many have heard of tea-tree oil, it is one that is widely known and used for it's antiseptic properties. You must be wary though, as essential oils can be dangerous if mishandled. When it comes to essential oils, as in so many other things in life, knowledge is power. Also note that many products on the market are misleading. While labeled 'Aromatherapy', they can contain synthetic ingredients that will not provide the benefits of natural oils, and can even be harmful. For instance, products on the market that contain mineral oil are bad, it is the #2 cause of the visible signs of aging. The Swiss have banned their skin care and cosmetic companies from using mineral oil. Look for items that state 'pure essential oil'. Labels such as 'perfume' are bad as well. When you consider that there are over 900 toxic products in about 98% of the skin care products on US shelves today, you want to be extra cautious! We are bombarded with synthetics and fakes everywhere we look, from our skincare to our medicines, even most of the food we eat really isn't 'real'. Give up the excuse of not having time to treat yourself to a truly natural break...pencil it in your date book as a 'wholeness' treatment for your body, mind, and soul, one that you need on a regular basis, too! About the author: Melissa Possehl can help you in your pursuit towards a holistic life. For Holistic Living Tips and more great advice on how to enjoy Healthier Living please click the links provided! http://your-holistic-life.blogspot.com/ Connecting Sexuality and SpiritualityBy Marie-Elise AllenGreat sex with your beloved is a private indulgence, a sensual experience and the ultimate luxury. It is difficult to have good sex on an empty heart. Sex is a wonderful part of life. For starters, without it we would not be here! Sex is made up of touch, feeling, aroma, emotion, sound, sight, color, ritual, imagination and celebration. Sensuality and pleasure flows from within. As Kim Cattrall wrote in her book Sexual Intelligence “When we eat without paying attention to what we’re eating or how it’s been prepared, we rob ourselves of pleasure." Sexual pleasure works in the same way. Eroticism, another ingredient in great sex, is subtle magic. Just as knowing how ingredients work together leads to more creative cooking, so an awareness of desire’s many nuances makes sex more creative and satisfying. It often even summons a sense of the divine. Through love, the body experiences itself as a doorway to the divine. Sex is one of the universal pathways to feeling good. As always there is a shadow side. When used in a destructive and angry manner deep wounds are created. There are many who struggle with sexual issues due to these woundings. Often we see in the media a tendency to become fascinated and focused on the abusive side of sex. It appears in a multitude of ways, and under many guises in our every day life, sometimes being used to sell everything from cars to food, it can be everything and it can be nothing. For the young in each generation, sex often begins with looking for love, approval, and validation. This can become a game, a game that provides the fleeting feelings of ‘loving’ and ‘being loved’. Especially if one is driven by the desire to be noticed, desired, sexually attractive and great in bed. The question of morality often left behind in the seeking of these seemingly more potent experiences. Peer pressure and the strong need to be accepted opens the doorway to experimentation, for better or for worse. Love is not on the agenda here, it can be more valuable to experiment, to shed innocence and naiveté. Speaking to a young woman recently, who, after many years of sexual emptiness, has now set out upon a path of self discovery. She had this to say, “Each time I chat with someone, meet someone, have sex with someone - or not - I uncover more about who I am and what I am looking for. It’s a great way to discover things that you didn’t even know turn you off, turn you on or turn you upside down.” My own experience was not very different. My sexual experiences were how I defined myself, believed I fitted in and was good enough in the eyes of my peers. Intimate connections came and went as I set about finding and experiencing the sexual comfort I craved. My lust for life’s experiences led me to understand that there are many ways to be sexual and I would be simplistic to suggest that sex is only meaningful where there is love. Maturing along my journey, I understood and came to experience sex as the nearest way to receiving or experiencing bliss. Sex certainly provides some profound moments when I am able to go beyond past inhibitions, connecting and opening up to heightened pleasures. It is true that in that space I teeter on a precipice outside ordinary experience. Thomas Moore in his book The Soul of Sex states “In sex the soul has an unusually powerful opportunity to join body and spirit. Sex focuses our attention, as perhaps nothing else can, on our sensuous presence in this world and on another person, while at the same time it fulfils our desire for emotional and spiritual union with another, for transcendence of our self-consciousness, and for meaningful experience. If our sexuality has soul, the whole range of human experience is contained there. Sex can put us in touch with the sublime. While making love, or afterward, we may feel utterly fulfilled, and the whole of life may be renewed by the experience” Even as we enter mid life and the latter years, sex continues to renew and find a way to express itself. It becomes more than the act itself. Maybe it is when the body begins to change that our attitudes towards sex do as well. This does not mean we lose interest, rather it is that the biological urge is not so pressing. It is pleasing to report that there are many women, who finding themselves alone or widowed, who are able to take advantage of the ever changing face of options available to them in this modern day. More and more women of all ages are discovering self-pleasuring and enjoying their sexuality through the amazing range of vibrators available these days. What was once taboo is becoming, for some, normal (even if not universally accepted) as intimate products ensure physical sensations continue to be as splendid as ever. There are changing attitudes towards sex whether between partners or alone. The tendency to live the single life is fast becoming more chic along with the desire to be more inter-dependent in relationships, rather than co-dependent. Women are no longer expected to take a passive role in sexual intercourse. Sexual freedom and enjoyment has become more acceptable. Sexual pleasure and orgasm continues to be of great consequence in people’s lives, with both women and men understanding more and more what the other needs and requires from sex. Weaving sex into our lives, being deeply sexual and loving, adding the mystery of desire and the exquisiteness of orgasm, basking in the afterglow, indulging in erotic play, seasons Life itself! About the author: Marie-Elise Allen is a keynote speaker, freelance writer and the personification of her web site Sassy Vibes. A one stop resource for an enlightened look at quality product, information and education relating to the merging of sexual wellbeing, sensual delight and spiritual connection. Dave's Life Changing Program: |
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