It's time to tell you the secrets on how to become Mexy! In the last post, I mentioned someone named Scott Herman. He will tell us how to achieve this kind of body! Below will be a series of workouts Scott personally made to help everyone become Mexy! Check it out!
Chest Workout:
Shoulder Workout:
Back Workout:
Legs Workout:
Biceps Workout:
Triceps Workout:
Abs Workout 1:
Abs Workout 2:
Thank you Scott Herman for continuing to inspire everyone with your workouts. With these workouts, you'll be able to get that Mexy body you want in no time! To learn more about Scott Herman, click the links below.
http://www.scotthermanfitness.com/
http://www.youtube.com/user/ScottHermanFitness
Your guide to a fit and healthy lifestyle
Sunday, October 9, 2011
MEXY - Macho and Sexy
Mr. Muscles here! Recently, there was a word that was brought to my attention. The word is "MEXY" which means Macho and Sexy. What does this mean? This means that the person has big muscles but at the same time is quite lean. Still confused? Here are some people who fit into this description.
Joe Manganiello
Ryan Reynolds
Chris Hemsworth
Scott Herman
These are some people who are MEXY. So, wanna be mexy too? The next post will show you some ways to become MEXY!
Joe Manganiello
Ryan Reynolds
Chris Hemsworth
Scott Herman
These are some people who are MEXY. So, wanna be mexy too? The next post will show you some ways to become MEXY!
Harvard's Healthy Eating Plate
Harvard University came out with a way on how we can eat healthy. A 2011 detailed version of the food pyramid.
Vegetables: Eat an abundant variety, the more the better. Limited consumption of potatoes is recommended, however, as they are full of rapidly digested starch, which has the same roller-coaster effect on blood sugar as refined grains and sweets. In the short-term, these surges in blood sugar and insulin lead to hunger and overeating, and in the long term, to weight gain, type 2 diabetes, heart disease, and other chronic disorders.
Fruits: Choose a rainbow of fruits every day.
Whole Grains: Choose whole grains, such as oatmeal, whole wheat bread, and brown rice. Refined grains, such as white bread and white rice, act like sugar in the body. Eating too many refined grains can raise the risk of heart disease and type 2 diabetes.
Healthy Proteins: Choose fish, poultry, beans, or nuts, which contain healthful nutrients. Limit red meat and avoid processed meats, since eating even small quantities of these on a regular basis raises the risk of heart disease, type 2 diabetes, colon cancer, and weight gain.
Healthy Oils: Use olive, canola, and other plant oils in cooking, on salads, and at the table, since these healthy fats reduce harmful cholesterol and are good for the heart. Limit butter and avoid trans fat.
Water: Drink water, tea, or coffee (with little or no sugar). Limit milk and dairy (1-2 servings per day) and juice (1 small glass a day) and avoid sugary drinks.
To read more about the Harvard Healthy Eating Plate, visit this website.
Vegetables: Eat an abundant variety, the more the better. Limited consumption of potatoes is recommended, however, as they are full of rapidly digested starch, which has the same roller-coaster effect on blood sugar as refined grains and sweets. In the short-term, these surges in blood sugar and insulin lead to hunger and overeating, and in the long term, to weight gain, type 2 diabetes, heart disease, and other chronic disorders.
Fruits: Choose a rainbow of fruits every day.
Whole Grains: Choose whole grains, such as oatmeal, whole wheat bread, and brown rice. Refined grains, such as white bread and white rice, act like sugar in the body. Eating too many refined grains can raise the risk of heart disease and type 2 diabetes.
Healthy Proteins: Choose fish, poultry, beans, or nuts, which contain healthful nutrients. Limit red meat and avoid processed meats, since eating even small quantities of these on a regular basis raises the risk of heart disease, type 2 diabetes, colon cancer, and weight gain.
Healthy Oils: Use olive, canola, and other plant oils in cooking, on salads, and at the table, since these healthy fats reduce harmful cholesterol and are good for the heart. Limit butter and avoid trans fat.
Water: Drink water, tea, or coffee (with little or no sugar). Limit milk and dairy (1-2 servings per day) and juice (1 small glass a day) and avoid sugary drinks.
To read more about the Harvard Healthy Eating Plate, visit this website.
Monday, September 19, 2011
Men and Women with Fatty Livers
Fatty Liver
What does it mean when you have a fatty liver? It means that your liver is less capable of breaking down fats. Due to your diet, excess fat that cannot be broken down congest inside the liver.
You can have your liver check-up anytime at a hospital which has ultrasound devices.
How to fix it?
People diagnosed with fatty liver disease (FLD) are obliged to follow a 1200 to 1500 calorie daily diet. Only less than a third of those calories should be coming from fat.
Such people should also concentrate on losing weight and burning off excess fat in the body. They should still attend to regular body needs. Skipping meals is not healthy.
Personal Story
I myself (Alvin) am affected with a related disease. My liver is mildly fatty and at this age it could get dangerous in my later years. I believe I am getting better based on the regular check-ups I take. All it takes is discipline, discipline when it comes to the food I eat and how much I exercise to stay healthy. It's not as hard as you may think. You'll get used to it. :)
What does it mean when you have a fatty liver? It means that your liver is less capable of breaking down fats. Due to your diet, excess fat that cannot be broken down congest inside the liver.
You can have your liver check-up anytime at a hospital which has ultrasound devices.
How to fix it?
People diagnosed with fatty liver disease (FLD) are obliged to follow a 1200 to 1500 calorie daily diet. Only less than a third of those calories should be coming from fat.
Such people should also concentrate on losing weight and burning off excess fat in the body. They should still attend to regular body needs. Skipping meals is not healthy.
Personal Story
I myself (Alvin) am affected with a related disease. My liver is mildly fatty and at this age it could get dangerous in my later years. I believe I am getting better based on the regular check-ups I take. All it takes is discipline, discipline when it comes to the food I eat and how much I exercise to stay healthy. It's not as hard as you may think. You'll get used to it. :)
Sunday, September 4, 2011
The Twist in Eating Dark Chocolate.
Everybody is crazy about chocolates because of its mouth-watering taste. From kids to adults, everyone drool at the very sight of that dark brownish slab of sweet temptation. We all love it and many of us feel kind of guilty indulging on it. Who doesn`t like eating chocolates, anyway? Is it really bad for us?
If you`re a fat-conscious and a certified chocolate lover, then you`ll be relieved to know that dark chocolates can bring health benefits while you do your exercise program. Researchers found that the dark chocolate variety of chocolate can bring a lot of benefits to our cardiovascular health along with helping us to improve blood circulation, regulate blood pressure and so on.
Now, sit back, munch on that dark chocolate over your table and read on about the many health benefits of dark chocolates to runners like me.
• Not all chocolate is created equal and dark chocolate contains more cocoa than other types of chocolates. It has more flavonoids than milk or white chocolate which act as antioxidants and help relax blood pressure. Antioxidants protect our body from aging caused by free radicals while protecting us from cancer.
• A small bar of dark chocolate everyday can help keep your cardiovascular system function well. It helps lower blood pressure, lower cholesterol level and decrease the risk of heart disease. It also stimulates endorphin and serotonin production which gives a feeling of pleasure. It`s truly good for the heart!
• Everyone can also take dark chocolate without worrying about your blood sugar level. It was found from studies that the level of insulin resistance is lowered with dark chocolate. In other words, our body can better use the insulin in our bloodstreams.
• A study shows that dark chocolate can be an effective cough suppressant because of its theobromine content. Theobromine is also a mild natural stimulant.
• Many studies show that eating the dark chocolate helps improve the processing of information in the brain. We become more receptive to information because of the positive mood it creates.
• None of the benefits of dark chocolate are the same for milk or white chocolate. Dark chocolates with nougats, caramel or other fillings are not healthy for us. This is because the calories, fat, refined sugars and creams in these types of chocolates will outweigh the benefits of the dark chocolate.
• The flavonoids compounds present in dark chocolates are useful in treating anemic patients and those having poor dietary habits. In addition, it boosts our body immune system and possibly prevents major chronic ailments or detoxifies our body, contributing to overall better health.
Chocolate lovers everywhere can easily live a healthy lifestyle. Though dark chocolates have many benefits, we should still put into consideration the moderate amount of chocolate intake to reap the health benefits chocolate can provide.
It isn`t a guilty pleasure anymore!
If you`re a fat-conscious and a certified chocolate lover, then you`ll be relieved to know that dark chocolates can bring health benefits while you do your exercise program. Researchers found that the dark chocolate variety of chocolate can bring a lot of benefits to our cardiovascular health along with helping us to improve blood circulation, regulate blood pressure and so on.
Now, sit back, munch on that dark chocolate over your table and read on about the many health benefits of dark chocolates to runners like me.
• Not all chocolate is created equal and dark chocolate contains more cocoa than other types of chocolates. It has more flavonoids than milk or white chocolate which act as antioxidants and help relax blood pressure. Antioxidants protect our body from aging caused by free radicals while protecting us from cancer.
• A small bar of dark chocolate everyday can help keep your cardiovascular system function well. It helps lower blood pressure, lower cholesterol level and decrease the risk of heart disease. It also stimulates endorphin and serotonin production which gives a feeling of pleasure. It`s truly good for the heart!
• Everyone can also take dark chocolate without worrying about your blood sugar level. It was found from studies that the level of insulin resistance is lowered with dark chocolate. In other words, our body can better use the insulin in our bloodstreams.
• A study shows that dark chocolate can be an effective cough suppressant because of its theobromine content. Theobromine is also a mild natural stimulant.
• Many studies show that eating the dark chocolate helps improve the processing of information in the brain. We become more receptive to information because of the positive mood it creates.
• None of the benefits of dark chocolate are the same for milk or white chocolate. Dark chocolates with nougats, caramel or other fillings are not healthy for us. This is because the calories, fat, refined sugars and creams in these types of chocolates will outweigh the benefits of the dark chocolate.
• The flavonoids compounds present in dark chocolates are useful in treating anemic patients and those having poor dietary habits. In addition, it boosts our body immune system and possibly prevents major chronic ailments or detoxifies our body, contributing to overall better health.
Chocolate lovers everywhere can easily live a healthy lifestyle. Though dark chocolates have many benefits, we should still put into consideration the moderate amount of chocolate intake to reap the health benefits chocolate can provide.
It isn`t a guilty pleasure anymore!
Sunday, August 21, 2011
Common injuries and what to do
Muscle Strains - Athletes and people who frequently do exercises are more prone to muscle strains. This happens when a muscle or tendon that attaches it(another muscle) to a bone is stretched beyond limitation and in worst cases, torn. This is also commonly known as the pulled muscle. Activities that require the muscles to over-contract such as carrying immensely heavy objects are good ways to pull a muscle. Most of the injuries in exercises are caused by overuse. Tissues need time to heal, they are not indestructible. Good rest and proper nutrition can help prevent most injuries. When a muscle is already sore, do not push it. Rest the muscle until injury is healed. Do warm-ups and stretches before exercise.
Sprains - What you call a sprain is actually a damaged ligament. Ligaments attach bones together. Sprains are usually caused by accidents such as falling and landing in an unnatural position, but it can also be caused by overuse. It can range from an overstretched ligament, slightly torn ligament, and torn ligament. Overstretched ligaments should be rested and ice should be applied up to 48 hours prior to the time of injury to prevent swelling. Torn ligaments require medical attention such as surgery.
Contusions - Swelling and bleeding due to a blow to a certain muscle causes contusions. Contusions may impair muscle function and range of motion. Blood will clot and scar tissue will appear in the affected area. In such cases, rest the muscle, apply ice to prevent swelling, and apply light massages.
Fractures - A fracture occurs when a bone is chipped, cracked, or broken. A fracture will require immediate medical attention. The fractured area should be immobilized with a cast. Once it has healed and the cast is removed, affected area should go through rehabilitation. The area will be weakened due to isolation from use and must be reconditioned gradually.
Cramps - Muscle cramps happen when your muscle suddenly tightens and shortens causing excruciating pain. Cramps are mainly caused by overuse and dehydration. It can also be caused by low sugar levels in your blood. When cramps occur, stretch the muscle mildly, and then put it in a relaxed position. Rehydrate and rest. To prevent such occurrences, proper hydration should be attended, good stretching and warm-ups before and after exercises, proper breathing, proper nutrition, and proper conditioning.
Sprains - What you call a sprain is actually a damaged ligament. Ligaments attach bones together. Sprains are usually caused by accidents such as falling and landing in an unnatural position, but it can also be caused by overuse. It can range from an overstretched ligament, slightly torn ligament, and torn ligament. Overstretched ligaments should be rested and ice should be applied up to 48 hours prior to the time of injury to prevent swelling. Torn ligaments require medical attention such as surgery.
Contusions - Swelling and bleeding due to a blow to a certain muscle causes contusions. Contusions may impair muscle function and range of motion. Blood will clot and scar tissue will appear in the affected area. In such cases, rest the muscle, apply ice to prevent swelling, and apply light massages.
Fractures - A fracture occurs when a bone is chipped, cracked, or broken. A fracture will require immediate medical attention. The fractured area should be immobilized with a cast. Once it has healed and the cast is removed, affected area should go through rehabilitation. The area will be weakened due to isolation from use and must be reconditioned gradually.
Cramps - Muscle cramps happen when your muscle suddenly tightens and shortens causing excruciating pain. Cramps are mainly caused by overuse and dehydration. It can also be caused by low sugar levels in your blood. When cramps occur, stretch the muscle mildly, and then put it in a relaxed position. Rehydrate and rest. To prevent such occurrences, proper hydration should be attended, good stretching and warm-ups before and after exercises, proper breathing, proper nutrition, and proper conditioning.
Monday, August 15, 2011
Smoking: How It Helps Destroy Your Fit & Healthy Body
Smoking, does it really help you feel relieved of stress?
Here's the real truth about smoking. If you haven't done it you can't enjoy it. The enjoyment is not pleasure in the sense of a sensation that can easily be described to someone who has never experienced it. It is simply the feeling of topping up the nicotine that is already in your body. Be honest - the first time you smoked it smelt, tasted and felt awful. It actually still does! Your mind is just disguising the fact from you.
Here's an experiment for all the smokers or maybe even for the non-smokers who want to try it out.
Take a stick of cigarette and a piece of tissue paper or a white cloth. Light the cigarette and give it a hit without inhaling the smoke (Just leave it in your mouth). Then blow it to the tissue/cloth that you have, see the change in color? Now take another stick, light it up and give it a good draw, this time, you inhale the smoke. Blow it to another side of the tissue/cloth. See any changes? NONE! That's what you inhale to your lungs in every draw of a cigarette stick.
Basically, smoking doesn't help anyone at all in staying fit and unhealthy. It is scientifically proven that smokers have weaker lungs compared to non-smokers, meaning, will cut your normal time on the treadmill or your normal time while lapping in the pool. The greatest danger of smoking, of course is the lung cancer that it can cause to your body. However, I'd like to focus on how it is a hindrance in being able to stay fit and healthy.
It weakens your lungs. I am truly emphasizing this line because a lot of smokers out there pale in comparison to non-smokers when it comes to endurance in sports. It gives you negative resistance against lung cancer and you'll need a lot of potions to counter that attack. Kidding aside, it seriously brings your lungs down to its knees. If you think of your life expectancy plotted on a graph, your decline towards death will be much steeper than a non-smoker. But not only that, your quality of life will suffer and will not be as good as a non-smoker. The health risks of smoking are more severe the older you are, particularly when you get into your 50's.
Well, it is not always too late to quit cigarette smoking. The good news is that you don't have to wait years to see all the good effects of stopping smoking. Your health will start to improve within minutes of stopping smoking as your body rids itself of harmful toxins. Within 20 minutes of stopping smoking, your blood pressure and pulse rate return to normal. After eight hours, nicotine and carbon monoxide levels in the blood reduce by half, and your oxygen levels return to normal. Over the next few hours and days, you will see other beneficial changes, such as your lungs clearing themselves out and becoming strong again, your sense of smell and taste improving, and your breathing becoming clearer - That's if you quit smoking but if you plan to continue, this video will show you what happens if you smoke at least 400 sticks of cigarettes.
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