Many people find it extremely difficult to develop their calve muscles and this is primarily due to the fact that daily walking has toughened these muscles to the point where it takes exceptionally intense training to force them to grow. Before we get started, let’s take a look at their anatomy for better understanding on how to get the results we are looking for.
Calve Muscles Anatomy
There are two primary muscle groups involved in the lower back of the legs - the gastrocnemius and the soleus muscles. The soleus is a wide, flat muscle that lies beneath the heart shaped gastrocnemius. Both muscles contract to extend the feet and toes, but the soleus can only fully contract when the leg is bent to at least a 30 degree angle. Then there is the tibialis anterior muscle, which runs up the front of your shin and contracts to pull your foot and toes upward.
Calf muscles are dense and can withstand more frequent training, and in order to achieve results, you should perform the below exercises three to four times per week, working your way up to three sets of fifteen to twenty repetitions. I recommend that all beginners perform these exercises in its basic form by keeping your toes pointed straight ahead. As you progress, and can add the various positions to your routine by turning your toes in and out to get a better, overall workout to the calve development. Keep in mind that in addition to these exercises, any running or bicycling will not only provide aerobic benefits, but will greatly enhancement the developing of your calves too. Just look at any avid cyclist or runner… they are known to have beautiful calves!
Standing Calf Raises
Start- Place your shoulders securely under the pads of the standing calf machine. Next, situate the balls of your feet firmly on the platform while ensuring that the back of your feet are all the way off the edge of the platform. Your feet should be about six to eight inches apart with your toes pointing straight ahead.
Exercise- Lift up on your toes as high as you can, flexing the calves and holding the contraction for a pause, and then slowly lowering back down into a deep stretch at the very bottom of the movement. Pause at the bottom, and then return to start position. Repeat the movement until you have completed all the repetitions for your set.
Caution- Make sure to hold in your stomach muscles while at the same time, keeping your back from arching. Stay stable throughout the movement. Make sure your calves are doing all the work here by avoiding assistance with the use of shoulders/hands. Be sure to keep your knees from bending.
Tips- Remember to inhale at the bottom, and exhale at the top. The key to great form is getting the full range of motion and flexing at the top, and lowing deep at the bottom. Be sure to pause in order to contract the muscles. You may also point your toes out to work the inner calves, and point your toes in to work the outer calves. Remember to add more weight to the machine as you progress since calves require heavier loads to force them to respond. You can also preform these one leg at a time for better concentration, and in preventing one calve from becoming stronger over the other.
Dumbbell Calf Raises
Start- In the standing position and keeping your body straight, hold dumbbells at your side, with your feet about five or six inches apart to maintain balance.
Exercise- Slowly rise up on the balls of your feet as high as you can, pause at the top, and slowly raise back down to start position. Repeat the movement until you have completed all the repetitions for your set.
Caution- Maintain your balance throughout the movement. If you prefer you can do one leg at a time while holding on to a support. Do not bend your knees.
Tips- Remember to inhale at the bottom, and exhale at the top. You can also perform these on a step or high enough platform to get a really deep stretch on the calves at the bottom of the movement. This is a more advanced movement, but well worth it. Additionally, you can perform these using a barbell instead of dumbbells.
Seated Calf Press
Start- The focus here is on the soleus muscles, since your legs are being bent in order to preform this movement. Place the balls of your feet on the platform and secure your knees under the pads. Keeping your toes pointed straight, remove the stopper and fully extend your calves by letting your heels come down as far as you can.
Exercise- Using only your calves, drive the weight by coming up on your toes until your calves are fully flexed. Pause briefly at the top and then lower your heels back down as far as possible. Repeat the movement until you have reached muscular failure for that set, and then put the stopper back in place.
Caution- Pay attention not to pull on the handles with your hands in an attempt to assist the movement. You want to make sure the calves are doing all the work here. Avoid rocking your body and using momentum to lift the weight. The key is to get full range of motion. This is a very important exercise you need to master for the soleus.
Tips- You may want to use a spotter during this exercise since it is best to reach muscular failure for each set. A spotter can help you place the stopper back in place as soon as you reach failure. You can also position your toes out to work the inner calves, and point your toes in to work the outer calves. Be sure to inhale on the way down, and exhale on the way up. You should always add more weight to the machine as you progress.
Leg Press Calf Raises
Start- Getting situated in the leg press machine, firmly place both feet on the large plate about six to eight inches apart. Slide down one foot at a time until both the balls of your feet are firmly placed at the bottom of the plate; ensure that both the back of your feet are all the way off the edge of the plate and you are in a deep stretch at the bottom. Remove the lever out of the catcher.
Exercise- Begin to lift the plate upward from the balls of your feet all the way up until your calve muscles are fully contracted; hold for a pause, and then return to start position. Repeat the movement until you have completed all the repetitions for your set. Immediately replace the lever back in the catcher.
Caution- Be sure to avoid bending your knees. You only want the calves to be doing the exercise. Be sure to use full range of motion here as this is vital. Ensure that your calves are fully flexed at the top of the movement, then pausing, and that you get a deep stretch at the bottom of the movement.
Tips- You may want to use a spotter during this exercise especially if you are attempting to reach muscular failure. A spotter can assist you while you are placing the lever back in the catcher. You can also position your toes out to work the inner calves, and point your toes in to work the outer calves. Be sure to inhale on the way down, and exhale on the way up. You should always add more weight to the machine as you progress. You can also perform these one leg at a time for better concentration, and in preventing from one leg becoming stronger over the other.
Donkey Calf Raises
Start- These can be performed by bending over at your torso while someone else is sitting on your lower back for added weight. You may also perform these on a donkey calf machine at a gym.
Exercise- Simply lift up from the balls of your feet as high as you can, contracting the muscles, and then returning back down to start position. Repeat the movement until you have completed all the repetitions for your set.
Caution- If you have any lower back problems, you should replace this exercise by simply doing these on a donkey calf machine at a gym where you will be upright instead. Remember never to bend at the knees while performing calve exercises, but never “lock out the knees” in any exercise either.
Tips- To get a more advanced workout, you can choose to perform these on a block or platform to allow a deep stretch at the bottom of the movement.
Earth provides enough to satisfy every man’s need, but not every man’s greed.
There is nothing that wastes the body like worry, and one who has any faith in God should be ashamed to worry about anything whatsoever.
After long study and experience, I have come to the conclusion that (1) all religions are true; (2) all religions have some error in them; (3) all religions are almost as dear to me as my own Hinduism, in as much as all human beings should be as dear to one as one’s own close relatives. My own veneration for other faiths is the same as that for my own faith; therefore, no thought of conversion is possible.
I am not at all concerned with appearing to be consistent. In my pursuit after Truth I have discarded many ideas and learnt many new things.
Each one has to find his peace from within. And peace to be real must be unaffected by outside circumstances.
The greatness of a nation can be judged by the way its animals are treated.
An eye for an eye only succeeds in making the whole world blind.
Hate the sin, love the sinner.
A teacher who establishes rapport with the taught, becomes one with them, learns more from them than he teaches them. He who learns nothing from his disciples is, in my opinion, worthless. Whenever I talk with someone I learn from him. I take from him more than I give him. In this way, a true teacher regards himself as a student of his students. If you will teach your pupils with this attitude, you will benefit much from them.
The things that will destroy us are: politics without principle; pleasure without conscience; wealth without work; knowledge without character; business without morality; science without humanity; and worship without sacrifice.
You must be the change you want to see in the world.
Keep your thoughts positive, because your thoughts become your words. Keep your words positive, because your words become your behaviours. Keep your behaviours positive, because your behaviours become your habits. Keep your habits positive, because your habits become your values. Keep your values positive, because your values become your destiny.
The best way to find yourself, is to lose yourself in the service of others.
It is unwise to be too sure of one’s own wisdom. It is healthy to be reminded that the strongest might weaken and the wisest might err.
My religion is based on truth and nonviolence. Truth is my God. Nonviolence is the means of realizing Him.
Live as if you were to die tomorrow. Learn as if you were to live forever.
I will not let anyone walk through my mind with dirty feet.
God comes to the hungry in the form of food.
In the attitude of silence the soul finds the path in an clearer light, and what is elusive and deceptive resolves itself into crystal clearness. Our life is a long an arduous quest after Truth.
Prayer is not asking. It is a language of the soul.
God has no religion.
My imperfections and failures are as much a blessing from God as my successes and my talents and I lay them both at his feet.
No culture can live, if it attempts to be exclusive.
If we are to reach real peace in this world and if we are to carry on a real war against war, we shall have to begin with children; and if they will grow up in their natural innocence, we won’t have to struggle; we won’t have to pass fruitless idle resolutions, but we shall go from love to love and peace to peace, until at last all the corners of the world are covered with that peace and love for which consciously or unconsciously the whole world is hungering.
What kind of victory is it when someone is left defeated?
I understand…that those who desired salvation should act like the trustee who, though having control over great possessions, regards not an iota of them as his own.
I offer you peace. I offer you love. I offer you friendship. I see your beauty. I hear your need. I feel your feelings. My wisdom flows from the Highest Source. I salute that Source in you. Let us work together for unity and love.
Legumes are vegetable plants that have pods with tidy little rows of seeds inside. These include beans, peas, and lentils. Some people consider peanuts as part of the legume family as well. Legumes are very good sources of protein and fiber and can be eaten fresh, canned, frozen, or dried. Beans are the best source of folate and are excellent sources of vitamins and minerals. Because of their being high in fiber, they have good cancer fighting characteristics and have been especially linked to lower the risk of colon cancer. Other high sources of nutrients found in legumes are Niacin, Thiamine, Riboflavin, B6 vitamins, and much more. Additionally, they are rich in complex carbohydrates.
All of these nutrients combined, are what’s necessary for normal growth and for the building of body tissues. Beans are high in potassium which is required for the normal functioning of nerves and muscles. Just one cup of beans contains more potassium than a banana. In fact, beans have more calcium and iron per cup than three ounces of cooked meat but contain no cholesterol and is with less calories. The Mayo Clinic provides a list of the various beans in the legume family, and offers suggested recipes on ways you can add legumes to soups and stews etc.
Why Eat Legumes?
Low in fat
Rich in antioxidants
Excellent source of protein
Good source in fiber
Contain iron, zinc, calcium, selenium, folate, potassium, and so much more.
Provide a low glycemic index (GI)/ glycemic load (GL)
May help reduce the risk of chronic diseases, such as, heart disease, diabetes mellitus, obesity, and cancer.
Vegetarians often look to legumes in which to get their daily protein from. Even for non vegetarians, they offer an alternative source of protein since legumes have such a high nutritional value, and are so low in fat, and high in fiber.
How To Cook Legumes
Legumes usually come with cooking directions on the packages of dried beans, but they are usually washed real well to remove any debris, and then are left to soak under clear water. Once done, most people boil them with plenty of water to cover, and are cooked anywhere from 30 minutes to 2 hours, depending upon the bean. Some people choose to cook them slowly in a crock pot in the morning and let them go until evening. After the beans are cooked, many add their flavorings, along with any meats and/or vegetables to finish their recipe of choice. Others simply add their beans with cooked rice. Either way, they store nicely in the refrigerator for a week, and easily freeze well for up to 6 months.
Next time you are looking for a low fat and high nutritional meal - filled with protein, complex carbs, and high fiber - legumes are always a winner of choice.
-written by Angela Doss
references:
Legumes
Linus Pauling Institute’s Micronutrient Information Center
Legumes: Using beans, peas and lentils instead of meat
Mayo Clinic www.mayoclinic.com
It doesn’t come as a surprise that the best way to permanently lose belly fat is through the consistency basis of daily exercise and a proper diet. Researchers offer a plethora of data to support that the fastest way to burn off the fat from your abdominal area is through a combination of weight-training and aerobic exercise. This is a common mistake, and often times, a misconception among many women who don’t realize the importance of incorporating regular weight-training into their fitness program.
To achieve a killer six-pack, the truth is, that it’s virtually everything to do with low body fat. You can do sit-ups until the cows come home, but this will not reward you with the results you are looking for. Let me explain. In order to lose belly fat, you must exercise to burn the fat from all over the body since you can not spot reduce. Your body, when placed under a reduction of calories, is designed to lose weight from all areas of the body - not just the one area or two of your choice. It doesn’t work that way. Even if it’s apparent that you’re holding more body fat in your belly, hips, and thighs area, it still does not change this fact. And while exercising your abs will surely strengthen your abdominal muscles and improve the ability to better hold in your abs, it will not cause a reduction in belly fat in and of itself. Therefore, if you want to lose weight from any area of the body, you must exercise regularly to obtain a low body fat composition.
You will learn that it does not require an excessive amount of ab training to achieve your goals, in fact, it will only worsen your chance since over-training will do nothing but tear down your muscles. As I have mentioned in previous posts, muscle replaces the body fat that was once there. When reviewing Mike Geary’s strategic knowledge on how to get a six pack - a Certified Nutrition Specialist and Certified Personal Trainer, specializing in body fat reduction strategies and who holds a Bachelors of Science degree - can clearly shed some light on the system he uses that does work for both men and women.
The Secrets To Losing Belly Fat
The secrets to really losing belly fat, doesn’t hold precedence to what you are doing inside a gym but rather in what you are doing inside the kitchen. Exercising is a key component but the culprit is in the kitchen. You see, we all have ab muscles we were born with. The problem is that they will never be seen until the layer of fat is stripped from them. By simply eating less, and choosing a healthier, higher quality of foods - is where the magic lies.
Other important tips I have stated in the past, are in making sure you eat often - 4 to 6 times per day, with smaller meal portions. This is key to revving up your metabolism, and in reducing body fat. If you constantly keep your furnace burning, you will lose the belly fat whether you are 20 or 60 years old…guaranteed.
Knowledge: The Search for the truth and Knowledge is one of the finest attributes of a man, though often it is most loudly voiced by those who strive for it the least.
Authority: To punish me for my contempt of authority, fate has made me an authority myself.
Truth: It is difficult to say what truth is, but sometimes it is easy to recognize a falsehood.
Cooperation: A hundred times a day I remind myself that my inner and outer lives are based on the labors of other people, living and dead and that I must exert myself in order to give in the same measure as I have received and am still receiving.
Wisdom: Wisdom is not a product of schooling, but of the lifelong attempt to acquire it.
Greatness: There is only one road to human greatness: through the school of hard knocks.
Happiness: A happy man is too satisfied with the present to dwell too much on the future.
Fame: With fame I become more and more stupid, which of course is a very common phenomenon.
Life: Life is sacred, that is to say, it is the supreme value, to which all other values are subordinate.
Ageing: I have reached an age when, if someone tells me to wear socks, I don’t have to.
Praise: The only way to escape the personal corruption of praise is to go on working.
Problems: Fear or stupidity has always been the basis of most human actions.
Relativity: An hour sitting with a pretty girl on a park bench passes like a minute, but a minute sitting on a hot stove seems like an hour.
Goals: One should not pursue goals that are easily achieved. One must develop an instinct for what one can barely achieve through one’s greatest efforts.
Racism: The only remedies against race and prejudice are enlightenment and education. This is a slow and painstaking process.
Solitude: I lived in that solitude which is painful in youth, but delicious in the years of maturity.
Value: Try not to become a man of success but rather try to become a man of value.
Imagination: When I examine myself and my methods of thought, I come close to the conclusion that the gift of imagination has meant more to me than my talent for absorbing absolute knowledge.
Improving ones self esteem is vital to our success, and indeed, affects all areas of our lives. It determines how confident we are and it reflects who we are as a person, and how we feel about ourselves. Whatever level of self esteem one has of themselves, it will surely portray itself in an external form. Unfortunately, many people don’t recognize they suffer internally from low self esteem, and more often, are in denial of some of the self-made beliefs they have built up in their minds over the course of their lives. Regardless of whether it is self-recognized or not, it can often become a sensitive or uncomfortable topic for many to discuss. The mere discussion of it can often stir up within ourselves a painful process in which to heal.
The University of Texas at Austin offers a deep understainding on this very subject of its cause and how to improve our self esteem. Building higher self esteem requires dedication, devotion, self love, and is indeed, a process that is achieved through vigilance and patience of oneself. For some, this can be a lifelong endeavor. Yet, every single person has within them the power to experience higher self esteem if one would only choose to tap into a higher source - at the core of their being. Once we get past some of our inner fears and embrace the process of learning to seek more within, it becomes quite impossible to see anything else but the perfection that lies within us all. By learning to be more cognitive -more gentle and kind to the soul, it is amazing the gem that one would soon discover. Below are some of my tips to help start us in our journey.
Forgive Your False Deceptions
A lot of us fall prey to false deception whether we allowed another to pollute our self esteem or whether they are self-inflicted. Often we fall prey to feelings that we lack the ability, we’re not good enough, rich enough, worthy, good looking, charming, or intelligent enough to achieve or accomplish the certain aspects of our lives. These are self-sabotaging habits we have formed subconsciously and have forever held fervently in our minds. This is the very reason why we are getting the same poor results year in after year, while we continue to watch our lives slip away at the hands of lowered self esteem. As we start to become more aware of these traps, we can then teach ourselves how to shut down and turn the self-destructive switch off by reprogramming our minds through the powerful use of positive affirmations.
Stop Comparing Yourself To Other People
We are constantly comparing ourselves to others - a sure sign we do not feel adequate about ourselves. TheNemoursFoundation for children and teens explains that this can begin within ourselves as a young child. As we grow older, it’s evident that this type of behavior clearly demonstrates that we are not comfortable within our own skin; that we are somehow no longer equal to, nor satisfied with the whole of whom we are as a person. It is the external manifestation that portrays our inner beliefs, and suddenly we subconsciously find ourselves in a pool of desperation attempting to be more like the person we are comparing ourselves to. This has become nothing more than a fictitious ideal we have put atop the pedestals of our mind - a deception of what we think would make us equal or better if only we resembled more to an other’s character. If we stopped a moment to still our minds and search within, we would see our self-worth; the value and beauty we possess that poses no differences among our fellow man.Surround Yourself With Positive And Supportive People
You remember the adage: you are what you eat, you become what you think, you are the company you keep, misery loves company, negative produces negative results, etc. I can’t share this more emphatically. If we make the shift, and learn to weed the toxic energies from our lives, we would witness an enormous transformation within our lives. This is key.
Regain Control Of Your Power, And Rediscover Your Strengths And Talents
Focusing on your strengths is the key to redirecting your life. By giving yourself the permission to regain your inner powers, you will rediscover that special part of yourself for which you have lost along the way. Spend the time to sit in silence and allow yourself to recall as a mere child what you aspired to become, what your passions were, what you wanted to achieve in your life, what your hopes and dreams were, and to which attributes you were naturally blessed with. Getting in touch with your inner child can guide you back to your core essence where your god-given gifts, talents, and strengths can be revealed and rediscovered.
Take Action And Awaken The Soul
The best way to make a positive change to the quality of your life is through action. Get involved in local group meetings. Sign up for a workshop, read a book to further your personal growth, listen to motivational CD’s during rush hour traffic. Pick up an exercise class or two at your local gym, get involved in a hobby, do something you find passionate about. Be sure to recognize your progress, and be sure to accept new compliments you receive in the process with a positive reply, “thank you!” All of these steps will enforce new beginnings into rediscovering the beauty and special uniqueness that lies within us all.
People come into your life for a REASON, a SEASON or a LIFETIME. When you know which one it is, you will know what to do for that person.
When someone is in your life for a REASON, it is usually to meet a need you have expressed. They have come to assist you through a difficulty, to provide you with guidance and support, to aid you physically, emotionally or spiritually. They may seem like a godsend and they are. They are there for the reason you need them to be. Then, without any wrongdoing on your part or at an inconvenient time, this person will say or do something to bring the relationship to an end. Sometimes they die. Sometimes they walk away. Sometimes they act up and force you to take a stand.
What we must realize is that our need has been met, our desire fulfilled, their work is done. The prayer you sent up has been answered and now it is time to move on.
Some people come into your life for a SEASON, because your turn has come to share, grow or learn. They bring you an experience of peace or make you laugh. They may teach you something you have never done. They usually give you an unbelievable amount of joy. Believe it, it is real. But only for a season.
LIFETIME relationships teach you lifetime lessons, things you must build upon in order to have a solid emotional foundation. Your job is to accept the lesson, love the person and put what you have learned to use in all other relationships and areas of your life. It is said that love is blind but friendship is clairvoyant.
Thank you for being a part of my life, whether you were a reason, a season or a lifetime.
Once you have mastered a circuit training routine, (where you work the entire body in one workout with very little resting periods) and your muscles are well conditioned, it is likely you will want to try other routines to further your growth. The one I usually follow is called a Split Routine. Using a split routine allows you to gain more strength by splitting up your workouts in order to increase the work load for each muscle group. It is important to gain more strength and build muscle because the more muscle you build, the less body fat you will have. This is not suggesting you will become huge because that is not possible - at least for women - without the use of drugs. There are several things you will want to determine before getting started:
Starting A Split Routine Workout
The first step is to determine how many days per week you plan on working out. The ideal number of times you workout would be from 4 to 6 days per week. It is important that you choose a schedule that you can stay consistent with because if you plan too hectic a schedule, chances are you are not going to be able to stick with it long term. This will only cause an unbalanced workout where certain body parts will be trained more often than the others due to missed workouts. We all have a busy schedule, and occasionally we will miss workouts, but it is better to choose a routine where consistency is most likely to be achieved. After all, like everything else in life, consistency is key.
Split Routines
An example of a split routine is in training the whole body over the course of a two or three day period (depending on the schedule you choose). For instance, if you plan on training 4 days per week, you would complete a full body workout in two days with the same muscles groups being trained twice in that one week period. Here is an example:
Day 1 - chest, shoulders, biceps, triceps, abs
Day 2 - rest, no weight training
Day 3 - legs, calves, back, abs
Day 4 - rest, no weight training
On Day 5, you would repeat the above to finish the split routine for that week. This would allow 4 workouts per week with a two day rest. During this routine it is important to rest every other day in order for your muscles to grow and recuperate. Your workout would then look like this:
Monday….Wednesday….Friday….Sunday - a 4 day per week workout.
This is just to get you started to the introduction of such a routine, but by all means, is not set in stone. Again, your workouts should be conducive to your weekly schedule for optimal consistency. You can play around with this routine if the days above do not work out for you. Perhaps working out over the weekend doesn’t work…no prob! Just arrange the workout schedule that will ensure every muscle group is being trained twice per week. This means that you will divide them in half. You can start Day 1 on any day of the week that works best to your schedule, but the above is an example of what a split routine could look like.
An example of a split routine over a 6 day period might look like this:
Day 1 - chest, back, abs
Day 2 - legs, calves
Day 3 - shoulders, biceps, triceps, abs
On Day 4, you would either rest or repeat the above to finish the split routine for that week. This would allow 6 workouts per week with a one day rest. During this routine since you are working the split over a longer period, you will only need to rest one day. If you notice, you are still working every muscle group twice per week and the muscle groups are still being divided in half, hence the name “split” routine. Therefore, your workout would look like this:
Your workouts should never exceed an hour and usually can be achieved in 45 minutes. You should use a repetition range of between 8 to 12 reps with rests between sets of approximately 90 minutes to 2 minutes. Legs may require you to rest 2 and a half minutes between sets since they exert more energy from the body.
I do advise that you incorporate cardio workouts within your week as this will super charge your weight loss endeavors.
There you have it! This is a good start, and later, I will be talking more about other kinds of split routines as well as different exercises to incorporate as we progress. Good luck, and remember to breathe properly throughout the movements - remember to be kind to your joints never locking them out or jerking through the movements. If ever you have questions, feel free to leave your comments as I will always be sure to respond.
Protein is the building blocks for our body and it is required for the body’s growth, maintenance and the repairing of all cells. Protein is the major component of all muscles, tissues and organs and is responsible in the process of metabolism, digestion, and the transportation of nutrients and oxygen in the blood. Protein is also necessary for keeping our bones, and nails strong and healthy. It also keeps our hair shiny, and our skin youthful and healthy. Protein is needed to help form the hormones for the body’s sexual development.
Essential And Non-Essential Amino Acids
The Harvard School of Public Health can provide us with resourceful information on the value of protein. Protein is made up of 22 elements called “amino acids.” When protein is consumed, it is broken down through digestion into individual amino acids and then is absorbed to be used by the body in making new ones. These 22 amino acids make up two groups: essential and non-essential amino acids. The human body can produce 14 of these amino acids called “non-essential” without the aid of an outside food source; hence, the term “non-essential”.
The other 8 amino acids are called “essential” because these cannot be produced by the body, and therefore, must be obtained through certain foods we eat. Both essential and non-essential are imperative in order for our bodies to function properly.
Complete And Incomplete Proteins
Complete Proteins tend to come from animal sources such as eggs, milk, dairy products, red meats, fish, shellfish, liver, and poultry. These contain all of the 8 essential amino acids that cannot be manufactured by the body alone. Eggs are the best source of protein since they contain the highest amount of essential amino acids. Fish is the next best source and is then followed by meat, and milk.
Incomplete Proteins lack some or all of the important essential amino acids and usually come from sources such as corn, rice, beans, grains, nuts, seeds, vegetables, and fruits.
Vegetarians have found ways in which to use a combination of two or more incomplete proteins, in order to supply a complete essential amino acid. For example, combining beans with rice and/or with possibly corn and milk.
How Much Protein Should We Eat Daily?
Protein should be consumed every day, although our body does not need as much protein as it does other types of food such as carbohydrates, vegetables and fruits.
However, expert nutritionists recommend that the average adult needs 8 grams of protein per 20 pounds of body weight. This equates to 45 to 70 grams of protein daily for most adult females and males, respectively. The USDA Food Guide Pyramid recommends that adults get 2 to 3 servings of meat and 2 to 3 servings of milk group products everyday. Low-fat selections are best. A serving of meat is 3 to 4 ounces or about the size of a deck of cards. One serving of milk is one cup and for cheese, a serving is about 2 ounces.
Try to consume plenty of fruits and vegetables and include a variety of protein-rich foods, particularly oily fish, at least three times per week which contain important essential fatty acids.
This is a story about four people named Everybody, Somebody, Anybody, and Nobody. There was an important job to be done and Everybody was sure that Somebody would do it. Anybody could have done it, but Nobody did it.
Somebody got angry about that, because it was Everybody’s job. Everybody thought Anybody could do it, but Nobody realized that Everybody wouldn’t do it.
It ended up that Everybody blamed Somebody when Nobody did what Anyone could have.
Obstacles are those frightful things you see when you take your eyes off your goal. -Henry Ford
If you don’t know where you are going, you will probably end up somewhere else. -Lawrence J. Peter
Some of the world’s greatest feats were accomplished by people not smart enough to know they were impossible. -Doug Larson
Only those who will risk going too far can possibly find out how far one can go. -T.S. Eliot
The rung of a ladder was never meant to rest upon, but only to hold a man’s foot long enough to enable him to put the other somewhat higher. -Thomas Henry Huxley
If you want to make your dreams come true, the first thing you have to do is wake up. -J.M. Power
It is never too late to be who you might have been. -George Eliot
God gives us dreams a size too big so that we can grow in them. -Unknown
Great ideas need landing gear as well as wings. -C.D. Jackson
Life’s problems wouldn’t be called “hurdles” if there wasn’t a way to get over them. -Unknown
Success isn’t a result of spontaneous combustion. You must set yourself on fire. -Arnold H. Glasow
I don’t care how much power, brilliance or energy you have, if you don’t harness it and focus it on a specific target, and hold it there you’re never going to accomplish as much as your ability warrants. -Zig Ziglar
The best angle from which to approach any problem is the try-angle. -Unknown
It is easier to go down hill than up, but the view is best from the top. -Arnold Bennett
There are no shortcuts to any place worth going. -Beverly Sills
One of the secrets of life is to make stepping stones out of stumbling blocks. -Jack Penn
If you don’t have time to do it right you must have time to do it over. -Unknown
If one does not know to which port is sailing, no wind is favorable. -Seneca
The world makes way for the man who knows where he is going. -Ralph Waldo Emerson
There’s no denying that a healthy diet is an important defense against rising cholesterol. “If you eat a predominantly plant-based diet - with lots of fruits and vegetables plus some fish - you are on the right track to keeping your cholesterol at a healthy level,” says Lisa Dorfman, a registered dietitian and spokeswoman for the The American Dietetic Association .
That said, certain super-foods can actually help lower bad cholesterol (LDL) and increase the good cholesterol (HDL). Ideally, you want to shoot for a total cholesterol under 200, with the bad one (LDL) under 110 and the good one (HDL) greater than 35. So try to incorporate more of these foods into your daily diet:
Almonds
Studies have found that eating a quarter cup of almonds a day can lower your LDL by 4.4 percent, according to dietitian Leslie Bonci, who is also the director of sports nutrition at the University of Pittsburgh Medical Center. “Eating nuts, especially almonds, which are high in good-for-you monounsaturated fat, is better than simply eating a low-fat snack like pretzels,” says Bonci. Of course, they can also be high in calories, so stick with a small serving and choose almonds that are dry roasted without oil.
Fish
Omega-3 fatty acids are widely considered to be the best of the “good” fats, and the best place to find them in is fish - especially fatty fish like salmon, halibut and tuna. According to Dorfman of the ADA, you want to get 1.5 to 3 grams per day of omega-3. A 4 ounce fillet of salmon will give you close to 3 grams, and you can also get these fatty acids from walnuts and flaxseed (two tablespoons of flaxseed provides 3.5 grams) and in fish oil supplements. If you are looking for a change to eating salmon try this delicious Blackened Salmon sandwich that was recommended to me by a wonderful chef in San Diego, CA.
Oatmeal
A daily serving of this hot delicious cereal will provide dramatic drops in cholesterol levels. Those great results are due to the high levels of soluble fiber found in oatmeal. “The soluble fiber binds to the bile acids that are the precursor to the development of cholesterol and help flush it out,” says Bonci. It is noted that it doesn’t matter how you get your oats - instant or traditional, slow cooked.
Red Wine
A glass of red wine, which contains flavanols, has been shown to have anti-inflammatory properties that may help lower cholesterol and stave off heart disease. But in this case, more is not better. “For women, the recommendation is one drink a day and for men, it’s two,” says Bonci. More than that will, literally, dilute any potential benefits. These flavanols can also be found in red grape juice and dark cocoa.
Soy
Soybeans, soy nuts and edamame, plus any products made from soy such as tofu, and soymilk, can help to reduce the production of new cholesterol. A little can go a long way - aim for about 25 grams of soy protein daily (the amount in a cup of edamame). It is noted, however, that those who are at an increase risk of breast or prostate cancer may want to eliminate it since too much soy can act similarly to the body’s own estrogen which may activate some hormone-dependent tumors.
references:
Sally Wadyka for MSN Health & Fitness
Lisa Dorfman for American Dietetic Association
Leslie Bonci for University of Pittsburgh Medical Center
Many women don’t see the point in exercising their chest but actually, it’s very important to build a strong chest. As we age, our muscles become weaker and everything begins to droop. By building the pectoral muscles, it actually produces a natural lift to our chest! Below is a list of chest exercises that should be included in your fitness program. Choose to perform a few at a time and be sure to mix and change them up every four to six weeks.
Dumbbell Ball Press
Start- Begin by sitting on a stability ball and rolling down until your head and upper chest is lying firmly on the ball. Hold a dumbbell in each hand close to each side at your chest. Your feet should be planted firmly in place and your knees bent perpendicular to the floor. Your hips should be raised high enough that they are parallel to the floor and in alignment to your chest.
Exercise- Slowly raise the dumbbells all the way up in the air until both arms are fully extended, and then lower them back down to the start position. Repeat the movement until you have completed all the repetitions for your set.
Caution- Keep a fluid, steady flow of motion, and be cautious not to rock or lower the dumbbells in a crooked, or lopsided manner. Be sure to breathe, inhaling on the way down and exhaling on the way up. Never lock out your elbows at the top of the move.
Tips- Make sure you use full range of motion and lower the dumbbells all the way down until they nearly reach the sides of your chest. This is an excellent exercise for building strength to the core of your chest. These can also be performed on a flat bench.
Dumbbell Chest Fly
Start- Begin by sitting on a stability ball and rolling down until your head and upper chest is lying firmly on the ball. Hold a dumbbell in each hand, with both arms extended out from the body while palms face each other. Your feet should be planted firmly in place and your knees bent perpendicular to the floor. Your hips should be raised high enough that they are parallel to the floor and in alignment to your chest.
Exercise- Begin to lift the dumbbells up and across your ribcage until both dumbbells meet together. Pause at the top and squeeze your pectoral (chest) muscles together, and then return to the start position. Repeat the movement until you have completed all the repetitions for your set.
Caution- Keep a fluid, steady flow of motion, and be cautious not to rock or allow one side to move faster than the other. Inhale on the way down and exhale on the way up.
Tips- Be sure to reach full range of motion. This exercise should emulate hugging a tree, and it is like a big semi-circular movement. Remember that the palms are always facing each other throughout the movement. This exercise will give you a nice cleavage to your chest. This exercise can also be performed on a flat bench.
Incline Bench Press
Start- Begin by lying on an incline bench with your legs positioned where they are most comfortable. Hold a dumbbell (or you can use a barbell) in each hand keeping palms faced away from you. Place your head comfortably on the bench in order to give support to your neck and spine. The dumbbells should be placed at shoulder level, and close in to the body.
Exercise- Lift both arms up until they are fully extended, and then lower them back down to the start position. Repeat the movement until you have completed all the repetitions for your set.
Caution- Be careful not to lock out your elbows once your arms are fully extended. Always remember to be kind to your joints! Inhale on the way down, exhale on the way up. Don’t move your head around; just keep it steady and centered throughout the movement. Don’t arch your back.
Tips- Make sure your chest and arms are doing the work. Use full range of motion for best results. You can also perform these on a stability ball but this time you will want to lower your hips close to the floor in order to create an incline to your upper body. Incline presses will work the upper chest more. This is an excellent exercise to help build the upper chest muscles.
Incline Bench Fly
Start- Begin by lying on an incline bench with your legs positioned where they are most comfortable. Hold a dumbbell in each hand and with both hands extended out from the body keeping your palms facing each other. Place your head comfortably on the bench in order to give support to your neck and spine.
Exercise- Begin to lift the dumbbells up and across your rib cage until both dumbbells meet together. Pause at the top and squeeze your pectoral muscles (chest) together and then return to the start position. Repeat the movement until you have completed all the repetitions for your set.
Caution- Be sure to keep your head steady and centered on the bench. Don’t arch your back. Inhale on the way down, exhale on the way up. Don’t let one side move out of sync from the other. This exercise should emulate hugging a tree. Remember this is like a big semi-circular movement.
Tips- Use full range of motion making sure your chest and arms are doing the work here. Remember that your palms will be facing each other throughout the movement. You can also perform these on a stability ball. You will want to lower your hips close to the floor in order to create an incline to your upper body. This is an excellent exercise that really helps to shape and define the chest giving you a beautiful cleavage.
Decline Bench Press
Start- Begin by lying on a decline bench with your legs positioned where they are most comfortable. Hold a dumbbell in each hand (you can also use a barbell) with arms full extended and palms are facing away from the body. Lay your head down comfortably on the bench in order to support your neck and spine.
Exercise- Begin by bending at the elbows and lower the dumbbells all the way down to your lower chest area and then returning to the start position. Repeat the movement until you have completed all the repetitions for your set.
Caution- Be sure to use your chest and arms to perform the movement. Inhale on the way down, exhale on the way up. Don’t lock out your elbows at the top of the move and remember to keep your head steady and centered on the bench.
Tips- These can also be performed on a stability ball by rolling slightly back on the ball in order to create a decline to your upper body. These are a wonderful exercise that lifts your chest by building the pectoral muscles underneath to create a lift to your entire chest.
Decline Dumbbell Fly
Start- Begin by lying on a decline bench with your legs positioned where they are most comfortable. Hold a dumbbell in each hand with both hands extended out from the body and palms facing each other. Place your head comfortably on the bench in order to support the neck and spine.
Exercise- Begin to lift the dumbbells up and across your lower rib cage area until the dumbbells meet together. Pause at the top and squeeze your pectoral (chest) muscles together and then return to the start position. Repeat the movement until you have completed all the repetitions for your set.
Caution- Be sure to keep your head centered and on the bench. Inhale coming down, exhale coming up. Don’t arch your back and remember to use full range of motion. Don’t let one side move out of sync from the other.
Tips- Remember that this exercise emulates hugging a tree. It’s like a big semi-circular movement.
Knee Push Up
Start- Getting on all fours, bend at the knees keeping your feet together. Your arms are fully extended and your hands should be placed directly under your shoulders.
Exercise- Lower your upper body all the way down where your face is nearly touching the floor. Pause and raise yourself back up to the start position. Repeat the movement until you have completed all the repetitions for your set. I like to work these to failure.
Caution- If your wrists bother you, you can move them more forward. Keep your abs in tight and your back flat throughout the entire movement. Keep your body in alignment and your head straight but looking at the ground. Inhale going down, exhale going up.
Tips- Once you can do a fair amount of these without too much of a struggle, do the regular push ups as illustrated below.
Push Up
Start- Begin in the standard push up position with feet together and extended straight out behind you. Your arms are fully extended and your back should be flat, and your hands should be placed directly under your shoulders.
Exercise- Slowly lower your body by bending at the elbows until your whole body is parallel and low to the floor, and then raise yourself and return to the start position. Repeat the movement until you have completed all the repetitions for your set. These are best when worked to failure.
Caution- Be sure to keep your abs in tight and keep your back flat throughout the entire movement. Keep your body in alignment and your head straight but looking at the ground. Inhale going down, inhale going up.
Tips- These are very hard to do, and you won’t get many in the beginning, but with time and consistency, you will be able to do more each time. Push Ups are very effective, and I highly recommend to master these.
Pullovers
Start- Begin by sitting on a stability ball and rolling down until your head and upper chest are lying firmly on the ball. Cusp together with both hands at one end of a dumbbell; your arms extended above you. Your feet should be planted firmly in place and your knees bent perpendicular to the floor. Your hips should be raised high enough that they are parallel to the floor and in alignment to your chest.
Exercise- Slowly lower the dumbbell directly over and behind your head. Pause and feel the stretch in your rib cage and return to the start position. Repeat the movement until you have completed all the repetitions for your set.
Caution- Be sure to keep your arms fully extended throughout the entire movement. Inhale going down, exhale going back up. Keep your lower back relaxed making sure the chest muscles are doing the work.
Tips- you can also do this exercise performed on a flat bench.
Youth is not a time of life, it is a state of mind; it is not a matter of rosy cheeks, red lips, and supple knees; it is matter of the will, a quality of the imagination, a vigor of the emotions; it is the freshness of the deep springs of life.
Youth means the predominance of courage over timidity, of adventure over the love of ease. This often exists in a man of sixty more than a boy of twenty. Nobody grows old merely by a number of years. We grow old by deserting our ideals.
Years may wrinkle the skin, but to give up enthusiasm wrinkles the soul. Worry, doubt, self-distrust, fear and despair - these bow the heart and turns the spirit back to dust.
Whether sixty or sixteen, there is in every human being’s heart the love of wonder, the sweet amazement at the stars and the star-like things, the undaunted challenge of events, the unfailing child-like appetite for what-next, and the joy of the game of living.
You are as young as your faith, as old as your doubt; as young as your self-confidence, as old as your fear; as young as your hope, as old as your despair.
