6 Mistakes A Workout Newbie Should Know

It has always been hard for me as a newbie in weight training to know which workout  is healthy for my body and right for my age. When I was in high school I've always wanted to get that 6 pack abs that some of my colleagues had with no sweat at all. The picture that's been stuck in my mind ever since I had the aspiration to get that 6 pack abs was to hit the gym and burn the fats that are covering my (abs?) which I believed that is already there. So I started to sneak through the gym with out paying the dues and unfortunately without enjoying the benefits of being thought of the proper program for my muscles and the proper diet. Lift that, raise this, carry this today and again tomorrow and the same heavy weights the next day. No eating of breakfast (what i believe is the best way to loose fat) and when its lunch and starving, eat a platter of rice and viand. I made all this mistakes sadly just to impress the opposite sex but then I ended up short and stout. Yet its still not the end of days...

I am writing this not just to humiliate myself  but to propagate to every hopeless romantic out there or self-indulgent mutant like me(or is it just me?) to unwind and  loosen up... I have tips for you.

To know what to do isn't just what is important, To know what not to do is crucial too...

 Just to tell you I am hitting back the gym and I have learned a lot of things which I am going to share to you.

In this first article on work out programs, my goal is to cover what you should not do while lifting. Avoiding mistakes is as crucial as knowing what you are to do if you want success in the gym. Don't do any of these next six mistakes aside from the mistakes I mentioned earlier and you will go along way to success.

1. Don't Lift Without A Trainer.

Regardless of how many magazines you have read or how many videos you have watched, have a trainer to teach you what to do and have him or her  watch you to make sure you are performing the exercise correctly. You could think this one is obvious. You might end up injured and quit workout forever. (Thank God it didn't happen to me!) There are right and wrong way to perform an exercise and you will not learn the right way if you don't have an expert to teach you. If you can't afford one, Forget it and go jogging in the plaza.....

2. Don't Be Afraid To Ask Questions.

You are not expected to learn everything in a day or two or even a week, a month or so.  Everyone in the gym is learning and the only way you can learn is to ask someone. You can ask your trainer or for some reason you can't you can ask someone who's in between set. Most lifters would take a minute or two to teach newbies because somehow they can remember of being newbies themselves. Or if you are still uncomfortable then you get home, turn on your pc and browse on Google, There are plenty of web forums out there that you can post you question with. You will get you answers for sure.

3. Don't Try To Impress the Big Guys

I know how intimidating it is to be in the gym and the hottest guys on earth is there lifting every plates. You feel like you want to prove you belong and you try to set a world record and you might tend to carry sets that are out of your program and try to pretend as if you won't sweat blood out of it. You might laugh at some bigger guys who lift lighter weights than you do. They have their programs for them to follow and so do you. It is ok to start with a light weight to make sure you have the form down and know what muscles you are supposed to feel working. Eventually you will get to where you are lifting the heavy iron, but it takes time. That actually leads into the next tip.

4, Don't Waste Your Time On The Opposite Sex.

Let's be serious. We all started this endeavor for many reasons. One reason is common among all of us. We want to hook up with some hot girl and there is no shame in admitting it. The fact is though, although we all want to meet our future love interest in the gym, there is work to be done. You are not going to build up that body to impress the chick if you don't work at it. For now, avoid staring and trying to get the attention of the hottie and focus on the task at hand. 

5. Don't Be Impatient.

I don't want to burst your bubble or your ego, but this isn't going to happen overnight. That is just a fact of life in bodybuilding and fitness. Have you ever heard the expression "good things come to those who wait"? wahaha Well, it kind of applies here. Although you should work at achieving your goals, being patient and knowing that it comes with time will keep you from getting frustrated and that will keep you motivated to train in order to eventually meet those goals. Deal with curling the 15's or 20's for now and with time and effort, you will get to the bigger dumbbells. Patience is definitely a virtue in this game. 

6. Don't Be the "Intense Guy"

I am sure you see him and if you don't, you sure will hear him. In every gym there is the one guy who feels the need to scream his head off and yell with every rep like his life depends on him accomplishing it. The fact is most people look at him like he is a few plates short himself. You can put in hard work and give effort without being the star of a fitness horror movie. The grunting and screaming isn't necessary to make yourself appear strong, intense, or "hardcore". Save yourself a lot of humiliation and don't do this. Your fellow lifters might ban you from getting inside the gym the next day. lol

Conclusion

Now there are some things that just can't be taught in the weight room. A lot of knowledge in lifting comes with experience but these six tips I just gave you will go a long way in helping you master the iron and get you on your way to accomplishing all of your bodybuilding goals and then some. Best of luck on our iron journey! 

Health Benefits Of Sex Part 3

Sex Boosts Confidence & Improves Intimacy

Lovemaking of course builds and continues to improve intimacy. It alsoincreases desire. If one or the other partner does not have much sexual desire, you can see from the reasons above that the more sex you have, the more sex you will want to have. Women often want more intimacy and is it within her reach. According to Family therapist Michael Gurian, author of What Could He Be Thinking?, a man’s oxytocin level matches a woman’s after his happy ending. Then you’ll both be more inclined to desire cuddle time. For some people, the more they feel loved, the more their self-esteem will inflate. Both parties, however, get a boost to their spirit. When things are great in bed, your confidence will increase. Sex therapist Sandor Gardos says, “When things go well in bed, you feel more confident and powerful in other parts of your life.” This weaves its way into our lovemaking, making us more daring and uninhibited in our sexual endeavors. That, in turn, makes the mighty O even better and makes us want more sex.

Healing Wounds & Hearts

Healing can be thought of in many ways. Sometimes a relationship needs to heal. Other times, a person needs to heal. It can be a wound or one suffering from something like diabetes. There have been studies in which evidence suggests that sex heals. Lovemaking canhelp rejuvenate to the point of cells regenerating and wounds healingfaster. Set the stage right for the romp and anything is possible. 

Oxytocin from the big O, it does a body good.

Longevity: Live Long & Hump Often

Sex could be the Fountain of Youth. To extend your life and increase vitality, have lots of sex. Most especially this is true for men as the more often he has the big O, the more his risk of death lowers. Guys who climax two times a week have a 50% lower chance of mortality than those who orgasm one time a month. Men who engage in sex regularly cut their chances in half of suffering a stroke. To live a long life, happily hump often.

Sex Fights Aging & Improves Flexibility & Lifts Mood

All our love hormones after sex help us to bond and to build trust, but also help to fight aging. Use it or lose it. Since sex helps us rejuvenate, the more you orgasm the better it is for you. You live longer, aremore flexible, and continue to exercise while making love. So keep giving each other a booty biscuit, improving intimacy, continuing the cycle that increases sexual desire. You’ll be much happier and more inclined to have fun together when you know you’re burning hot for each other to be alone again.  Is it any wonder why sex is a mood lifter and the natural cure to mood improvement?

Eco-Sex Toys To Improve Sex Life & Your Imagination

Ecosexuals needs toys too. Get eco-sex toys and improve your imagination at the same time. There are lots of “green” lingerie like bamboo jersey shorts and sleeping mask. Sola makes a small bullet-shaped vibrator powered by the sun. Kissable Body Paints come in 8 flavors and are made from organically grown fruit. Soy candles are always a good choice. Yet there are other candles that melt into massage oils and are created from natural ingredients like vitamin E, avocado, and almond. How about a handcrafted spanker made from recycled car and truck tire parts? Or get wet and wild by lubing up with organic formulas, fortified with libido-boosting Chinese herbs like horny goat weed. There’s even Bo, the world’s first rechargeable erection ring. Keep stirring those creative juices. Sex will help improve the imagination and ecosex toys will help keep your sex life from becoming boring. Do you need more healthy reasons to see life through rosier-colored glasses and get 

your organic orgasm on?

Sex Boosts Energy & Helps You Sleep Better

Your passionate adventures can be both reckless and wise. The world is starved for romance. Courtesy and chivalry pay off in the bedroom. Let go; you won’t be sorry. For women, the testosterone absorbed from semen can boost her energy. For men, the more sex he has, the more testosterone he produces which is the driving factor responsible for his sexual desire. Both parties get an energy boost from sex.  However, sex also helps you sleep better. The oxytocin released during big O also promotes sleep. Insomniacs, regular romps are the all-natural and most assuredly the best way to help you catch that needed shuteye.

Oh yes, sex is so good for you. It’s a cure-all; not that you needed a reason to have sex in the first place. But for all the mind-blowing healthy benefits you’ve read here, you better get down to business with the horizontal hustle, do the nasty, go green between the sheets, get your ecosex on, frolic and romp. Forget language barriers or silly slang. Love is the universal language. Nothing gets lost in translation when making love.

Health Benefits Of Sex Part 2

Weight Loss & Boosting Cardiovascular Health

Next strategy to keep the spark hot is: Exercise, preferably together. Rambunctious rolling in the hay can burn off as much as 700 calories while less vigorous love making burns at least 200 calories. It’s surely the best way to control or lose weight? It’s definitely the best way to burn calories.

Ladies, your passion can protect his heart. Shag your guy’s ticker into shape. Sex lowers blood pressure, boosting cardio health, and reduces his risk of heart attack. Lovemaking improves strength, flexibility, and muscle tone. It might even might even protect against strokes.

Organic Orgasm = 10 All Natural “Medicine Cabinet Cures”

Get busy getting frisky since the big O is the all-natural medicine cabinet. If you have a headache, then bonk your way to temporaryheadache relief. Forget Tylenol, having a headache is an excuse to have sex right away to cure you. It’s practically the cure for the common cold. Having sex stimulates those wonderful pleasure endorphins as well as antibodies to protect you from getting the flu or a cold. Once-a-week sex produces 30% higher levels of immunoglobulin A, boosting the immune system and fighting off disease.

Sex can relieve a stuffy nose; it’s is a natural antihistamine. It can even help combat hay fever and asthma. After frolicking under the sheets, your hormone prolactin surges and fires new neurons in the brain’s olfactory bulb. This means after doing the horizontal hustle, you have a heightened sense of smell. In fact, after sex all your sensitivities are heightened, including activating your taste buds.

Sex can also help protect those pearly whites, so you have better teeth. And it doesn’t get much more all-natural in ingredients than the minerals in semen, such as zinc and calcium, that have been proven to slow tooth decay. Selenium, an ingredient found in semen, might also serve in protection against cancer.

More Reasons Sex Is Good For Her & Protects Her Health

Getting down and dirty with her could help her reproductive health. The more sex she has, the more hormones she will produce that are responsible for increased sexual desire. That’s right, the more sex she has, the more sex she will want to have. More lovemaking can increase her levels of estrogen, which protects against osteoporosis and Alzheimer’s. Sex can also help prevent endometriosis in women. Ladies who have sex at least once a week have more regular menstrual cycles than those who frolic under the sheets less frequently. All this sex helps promote fertility in women by regulating menstrual patterns. Post romp, a female gets a jolt of natural oxytocin which in turn releases endorphins. This natural painkiller can help alleviate arthritis pain or lessen cramps. Plus all the practice is perfect if you want to hear the pitter-patter of little carbon footprints. After you’ve made a baby, horizontal dancing can trigger the onset of labor when she’s at term. Semen in her system may help with a speedy delivery. Yes, sex can maybe even help her to tolerate a natural, drug-free birth.

Sex Reduces Prostate Cancer Risk

Yeppers, sex is also the answer for a happier and healthier prostate. Men in their 20s can cut their chance of getting prostate cancer by 1/3 by ejaculating more than five times a week. But older men also benefit from frequent sex, as 21 or more orgasms a month are linked to a much lower prostate cancer risk. The more he climaxes, the less likely he is to develop prostate cancer.

Cuts Risk Of Breast Cancer & Gives Better Bladder Control

Sex can help reduce the risk of breast cancer for women who have never given birth. A study showed that if a female increases the frequency of sex, she decreases the risks of breast cancer.

Sex strengthens the pelvic floor muscles that control the flow of urine. Kegel exercises occur naturally during sex, giving women better bladder control.

Workout With Your Sweetheart On Valentines Day

For most people Valentine’s Day is an excuse to hook-up and eat chocolate. Hey, sounds good to me too, but surely we can be more creative than that! Why not mix things up this V-Day with a fun workout you can do in the comfort of your home with your significant other?

In this Article I am going to demo the concept of partner training. Partner training workouts are essentially a workout that involves performing joint exercises with at least one other person or more. There are a ton of benefits to partner training, including:


* Social Support and Accountability
* Provides a Ton of Variety
* Breeds Competition and Drives Better Results
* It’s FUN!


Partner training can definitely spice a workout up. So before you head out for the day, grab your valentine and give this workout a go:


The Valentine’s Day Partner Training Workout

I love training with resistance blog. They provide a unique type of resistance and they give you the ability to perform a resistance training workout targeting your entire body in any location. Try lugging a bunch of dumbbells around in your gym bag 

This 20-minute total body partner circuit training workout maximizes the use of one band. They are just so many things you can do with them! This workout will surely help set the stage for a great day.

For each exercise, one partner will perform as many reps as possible (in good form) for 20 seconds while the other partner holds; then switch positions before moving on to the next exercise. You will cycle through the 4-exercise circuit 4 times for a total of 20 minutes. Note: Your ultimate goal is to be able to perform at least 10-15 reps per set for each maximum effort exercise within the circuit. Once you have accomplished this, seek to increase loading or progress to a more advanced exercise variation.

Exercise 1: Hip Squats

Exercise 2: Split Stance Chest Press

Exercise 3: Good Mornings

Exercise 4: Split Stance Rows

Active Recovery Exercise: Back Pedals

Special Note: For a more advanced version of this same workout, perform each exercise simultaneously. Use a 40:20 or 50:10 interval. That will really spice things up!


Now go ask someone to be your valentine and get after it!!!


They say that sweat-driven pheromones are one of nature’s most powerful aphrodisiacs… you tell me…And of course, jump in the shower when you’re done

Health Benefits Of Sex

Sex is oh so good for your health. Getting it on is about more than pleasure. Good sexual health can improve your physical health. It certainly puts you in a positive frame of mind. 

Conserve electricity, turn off the lights and light a candle. Save water, share a shower and soap each other. Go green between the sheets. Ok who needs sheets or a even a bed for that matter, but sex is eco-friendly. Au Naturale is the most earth-friendly packaging there ever was! This is more than a lifehack for mating, more than an excuse to have sex. Here are fantastic health benefits and legitimate reasons to be having lots of sex.

Sex Relieves Stress & Eases Depression

Treat your partner as if you’re dating is a lifehack strategy for keeping the spark alive. As romantic as a fairytale castle is, it’s unrealistic for most of us to plan a “date night” there. When dating, couples are generally more sexually adventuresome than after a couple has been together or married for a long time. Stress is a killer for both sexes. The health benefits of having sex to relieve stress and to ease depression have been proven. For men, their release calms them and sends happy chemicals to their brain. For women, absorbing semen works as a natural antidepressant and helps get rid of stress. So plan that romantic night out together in nature or light the candles for a special date dinner. Depressed and highly stressed individuals tend to have less sex. It’s a trap! Don’t fall into it.

Relieving pain

Romance your spouse outside the bedroom is a strategy for keeping the spark alive. Most of us can not take our beloved to a deserted island for a romantic getaway, but that is not required to gain this benefit of sex: relieving pain. The best painkiller ever created is the mighty O. No, not Oxycontin but Orgasm. It releases natural chemicals like endorphins in the body, both before and during climax. These endorphins have a similar chemical structure to morphine. Water is used in many therapies, so why not add the glorious and sensual feel of water to your sex life? It’s a win/win/win situation without needing to find the time, finances, and location of the closest deserted island. Having sex, win. Having sex in the water, double win. Having orgasmic sex in the water? Oh baby!

Sex Helps You Forget & Increases Happiness

Credit cards due? Bills piling up? Money trouble causes most couples to fight. Before it gets really ugly and you turn on each other, have sex. Having sex helps you forget your troubles. It also improves intimacy, lifts your mood, and increases your imagination. Regular humping can keep you happy. It might not cure your money problems, but keeping busy with the horizontal hustle was proven to provide the same levels of happiness as a couple earning an extra $100,000 annually.

Healthier Eating in the New Year

Is eating healthier one of your New Year's resolutions? Following a fad diet, or being overly restrictive, will not help you or your family achieve your health goals. Healthy eating does not mean boring, tasteless foods.

Try these simple yet sensible steps that will help you adopt a healthier diet, without feeling deprived.

Fill the plate with colorful vegetables

There are many more vegetables to try than just lettuce and tomatoes! Bright-colored and dark green leafy vegetables are especially loaded with vitamins and antioxidants. They are also high in fiber, which makes them very filling. In addition, they are low in calories – good to help trim waistline. When you fill up your stomach with veggies, they will be less likely to feel the urge to binge on other high-fat or processed foods. 

Snack on fruits - fresh or dried

When feel like snacking, grap a fruit instead of chips or cookies. Like vegetables, fruits are high in antioxidants and fiber and low in calories. To make it fun, use low-fat yogurt as a dip. This way your'll get some calcium as well as protein – which helps feel full longer. And don’t forget about dried fruits. Mixing them with whole-wheat breakfast cereal and nuts makes a nutritious school snack.

Look for alternatives to processed meat

Instead of always packing sodium-loaded processed ham sandwiches, try using leftover high-quality protein from the night before. How does a grilled fish burger, chicken breast sandwich, or soy-based vegetarian hot dog sound to you? These protein alternatives are usually nitrate-free, low in saturated fat and more heart health friendly. 

Choose whole grains

The 2005 Dietary Guidelines for Americans recommend eating at least 3 servings of whole grains every day. Not only are they high in fiber, whole grains also contain an array of antioxidants not found in fruits and vegetables. The easiest way to increase whole grain intake is to replace some of your refined-grain products. For instance, use whole-grain bread instead of white bread when making lunch sandwiches. Substitute half the white flour with whole wheat flour in your regular recipes for cookies, muffins, and pancakes. Toss brown rice, wild rice, or barley in your vegetable soup. Or snack on popcorn instead of chips on family movie nights. (Yes, popcorn is a whole grain!) Don’t forget, you don’t need to completely wipe out all refined grains. You can always try serving half whole wheat/half refined as a starting point.

Eat breakfast

Many people often skip breakfast. Some skip it because they are too rushed in the morning and have little time to prepare. Some skip it as a measure to control weight. But studies have shown that people who eat breakfast regularly are more likely to control their weight than those who skip breakfast. An ideal breakfast contains at least 3 food groups. For instance, a bowl of whole wheat breakfast cereal with milk and blueberries can start your day the healthy way.