Bayram Cigerli Blog

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Doing CrossFit at Home or in a Local Gym

ByJames W Goulden

CrossFit is getting really big at the moment all around the world, and the reason for that is that this program actually works. People have literally changed their lives just from making the decision to go CrossFit at the local CrossFit gym, otherwise known as a "box".

However, not everyone has the luxury to have a CrossFit location in the area, so the only choice is to go do it yourself, either at home or in the local gym.

Doing CrossFit at your local gym might be a bit tricky. The management probably won't allow you do some the CrossFit exercises, due to legal reasons, and It's unlikely that there is going to be a qualified CrossFit level 1 coach there to help you out.

At home your training will only be limited by the amount of equipment you can afford, but you can easily do some great CrossFit workouts, or "wods" as they are know, by simply owning an old barbell, a few weight plates and a pull up bar. You can usually pick up a used set of weights and bars on eBay for around $200.

Remember that CrossFit is a high impact exercise program so you really need to make sure that you are doing it safe!

CrossFit can be dangerous, so if you are going to start doing it you might want to consider hiring a good personal trainer in your gym, or looking for some online CrossFit coaching. This can be a great way to make sure that you are doing the exercises, like the deadlift, olympic lifts, squats etc correctly and most importantly safely.

You could also have a program specifically created for you, if you are lacking strength and skill in a particular area, or you have some kind of injury.

Even if you are are not new to the CrossFit regime, you could still benefit from a qualifed and experienced CrossFit level 1 coach.

Online CrossFit coaching can be a lot more cost effective than hiring a random Personal Trainer in your gym too.

These days a lot of these online fitness coaches are using video uploads from their clients to "remotely train" their clients.

Just make sure your online coach uses something like this. Also make sure your coach has some credibility, and that he/she knows what they are doing and talking about. Lots of trainers have a level 1 certificate these days.

My name is James Goulden. I own my very own CrossFit box with over 200 members, and I also have a regular stream of online CrossFit coaching clients from all over the world. Check out my website http://www.icelandfit.com/

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Ottoman Greece, Independence and the World Wars

An artist's impression of the Battle of Lepanto (from National Maritime Museum)
By the start of the 1500s, much of mainland Greece and its islands were under Ottoman control, with the notable exceptions of Cyprus and Crete which were under the control of Venice (these two islands would later be conquered in 1571 and 1670 respectively). While most Greeks residing in Constantinople (the Ottoman capital) enjoyed a prosperous living, the majority of Greeks in mainland Greece were poor. This was a result of heavy taxation and an inefficient serfdom system.

In Constantinople, the Sultan recognized the Greek Orthodox Church to be the sole representative of Christians in the empire, Orthodox or not (this is evident when the Greeks were given preference over other sects in the custodianship of the Church of the Holy Sepulcher, as highlighted in an old post). Despite the Ottomans having a policy of no forced-conversions, many Christians and others converted for tax benefits.

Greeks generally had a negative feeling towards their Ottoman occupiers, participating in most wars against them. This has been notably seen in the naval Battle of Lepanto in 1571, as well as many revolts in the Great Turkish War of Europe in the late 17th century. These rebellions were quelled violently.

Greek Independence:

Greek independence movements emerged at the start of the 19th century (1814), most notably was the secret-organization Filiki Eteria , which had the main goal of achieving Greek independence and expelling the Ottomans from Greece. The Greek War of Independence kicked off on the 6th of March, 1821, initially as a revolt occurring in the Wallachia region (in present-day Romania). This revolt was successfully repressed by the Ottomans.
The flag of Filiki Eteria

News of the suppression reached Greeks in the Peloponnese (a peninsula in Southern Greece) and enraged them. On the 17th of March, 1821, Greeks in the region started rebelling. Within a month, the whole peninsula was in open revolt. Simultaneous revolts occurred in Macedonia, Crete and Central Greece, though each of these revolts were suppressed. The Ottomans, called upon Egypt (which was effectively a vassal state of the Ottomans) for aid.

In return for territorial gain, an Egyptian army was deployed to the Peloponnese in February 1825 and had immediate success: by the end of 1825, most of the Peloponnese was under Egyptian control, and the city of Missolonghi—put under siege by the Turks since April 1825—fell in April 1826. The Egyptians had succeeded in suppressing most of the revolt in the Peloponnese and Athens had been retaken.

After years of consulting with each other and intense negotiations, the European powers (Russia, France and the United Kingdom) agreed to intervene by deploying their navy to the Greek peninsula. This allied fleet clashed with the Ottoman-Egyptian fleet , resulting in the destruction of the Ottoman-Egyptian fleet. With French troops, the Greeks drove the Turks out of the Peloponnese and central Greece by 1828.

"Freedom or Death"

By 1832, the war was over via the Treaty of Constantinople (1832) and the Kingdom of Greece was established, the first Greek state since the pre-Byzantine era. It would seem appropriate that its national anthem would later be titled "Freedom or Death".

The slow but steady growth of Greece to the modern day

The rivalry between the Ottomans and Greeks did not end just yet. The Greeks were united, in their determination to liberate the Greek-speaking provinces of the Ottoman Empire. Especially in Crete, a prolonged revolt in 1866–1869 had raised nationalist fervour. When war broke out between Russia and the Ottomans in 1877, Greek popular sentiment rallied to Russia's side, but Greece was too poor, and too concerned of British intervention, to officially enter the war. Nevertheless, in 1881, Thessaly and small parts of Epirus were ceded to Greece as part of the Treaty of Berlin, while frustrating Greek hopes of receiving Crete.

Greeks in Crete continued to stage regular revolts, and in 1897, the Greek government under Theodoros Deligiannis, bowing to popular pressure, declared war on the Ottomans. In the ensuing Greco-Turkish War of 1897 the badly trained and equipped Greek army was defeated by the Ottomans. Through the intervention of the Great Powers however, Greece lost only a little territory along the border to Turkey, while Crete was established as an autonomous state under Prince George of Greece.

As a result of the Balkan War, Greece's overall territory once again increased.

World Wars:

 On the eve of WWI, the Greek government was divided between the pro-German King Constantine and the pro-Britain Prime Minister Venizelos. The division was so serious that there were two de facto governments, the King's government was based in Athens while the Prime Minister's was in Thessaloniki. In 1917, the two governments united and Greece would later enter the war on the side of the Triple Entente (the British-French-Russian side). Greece's old enemy , the Ottoman empire, was on the Central Powers' (Germany) side. Once again, the two rivals clashed.

Territorial changes as stated in the Treaty of Sevres

After the war ended, the Ottoman Empire was forced to sign the Treaty of Sèvres (text here) which effectively partitioned the empire between the victorious Allies. Iraq, Syria, Palestine, and much of the Ottoman heartland of Anatolia was to be carved up by the British, Greeks, French and Armenians. The Turkish public was outraged and, under the leadership of WWI Turkish veteran Mustafa Kemal, fought a series of wars called the Turkish War of Independence. One of these wars was the Greco-Turkish War that lasted from 1919 to 1922.

The war was disastrous for the Greeks, with Greek losses amounting to almost 20,000 dead as well as over 100,000 casualties. The war ended with Greece returning to pre-war boundaries and leading both sides to exchange populations (Greeks in Turkey to Greece and vice versa). A testament to this change was that the population of Greeks in Istanbul dropped from 300,000 in 1900, to just over 3,000 currently. Over 1.5 million Greek refugees arrived in Greece.

In 1924, the monarchy was abolished via a referendum and a Second Hellenic Republic was proclaimed. Though, a decade later, the monarchy was restored once again in 1935. A coup occurred in 1936 which installed fascist elements into the government. Though it was primarily fascist, Greece was still friendly to the Allied powers and not aligned with the Axis.

German war flag being raised in Athens
On 28 October 1940 Fascist Italy demanded the surrender of Greece, but the Greek government refused. As a result, the Greco-Italian War followed and effectively saw Greece enter WWII on the side of the Allies.

Greece repelled Italian forces into Albania, giving the Allies their first victory over Axis forces on land. The country would eventually fall to urgently dispatched German forces during the Battle of Greece (Wikipedia covers it extensively here). The German occupiers nevertheless met serious challenges from the Greek Resistance. Over 100,000 civilians died from starvation during the winter of 1941–42, and the great majority of Greek Jews were deported to Nazi extermination camps By the time the war was over, over 400,000 Greeks perished (the vast majority being civilians).

After the war was over, a power vacuum emerged. The Communist party (backed by Yugoslavia, Albania and Bulgaria) wanted to rule over Greece but they were met with opposition from the 'democratic government' (backed by UK and USA). A brutal three-year civil war occurred between 1946 to 1949. Greece was one of the first theaters of the Cold War.

This distrust and tension between the two sides lasted for more than three decades and caused political polarisation. In 1965, after the Greek King dismissed the government, a coup deposed the King and ushered in a military junta. The brutal suppression of the Athens Polytechnic uprising on 17 November 1973 sent shock-waves through the regime, and a counter-coup occurred. On 20 July 1974, as Turkey invaded the island of Cyprus, the military junta regime collapsed.
Present-day Cyprus. Nicosia remains the only divided capital in the world

 On 14 August 1974 Greek forces withdrew from the integrated military structure of NATO in protest at the Turkish occupation of northern Cyprus .The first multiparty elections since 1964 were held on the first anniversary of the Polytechnic uprising. A democratic and republican constitution was promulgated on 11 June 1975 following a referendum which chose to not restore the monarchy.

Relations with neighbouring Turkey improved when successive earthquakes hit both nations in 1999,ushering in greater cooperation and leading to the lifting of the Greek veto against Turkey's bid for EU membership. In 1981, Greece joined the European Communities (a precursor to the European Union) and an economic boom followed.

Poster's comment:
That concludes the post. I felt that a country, with such a rich history, should have more positive news. I honestly wish for the best for Greece. I hope that you, dear reader, would appreciate what Greece has been through throughout its most turbulent years and I am confident, that one day, Greece will rise up again.
ZAHER MOUKAHAL 03

Heart Healthy Weekend Adventures

ByKevin Denholm

An active lifestyle is important when it comes to maintaining heart health. During the week a lack of free time can make it difficult for people to be as active as they would like. While jogging or working out at the gym are convenient ways to get a heart healthy workout, they can become boring and routine. The weekends, on the other hand, open up the door for more exciting activities. Turning free time into an adventure can be an amazing way to have an awesome time and a heart healthy workout all wrapped into one.

Volunteer Tourism
People who love to make a difference in the world can combine their love of philanthropy with the pursuit of healthy exercise, by volunteering while on vacation. Weekend volunteer tourism, or Voluntourism, is the perfect type of activity for pursuing all these goals at once. Activities such as aiding in the construction of homes for poor communities or in areas devastated by natural disasters, are great opportunities for exercise, burning fat and muscle toning. And of course few things are more truly awesome than the good feeling of making the world a better place for others.

The Historical Combat Re-Enactments
The most extreme form of heart-healthy weekend excursion is only for the truly dedicated and hard core athletes. These include the mock combat games held by the Society for Creative Anachronism (SCA) and various Civil War re-enactment events, which are typically held on weekends, although some SCA battles such as the Pennsic Wars can last for two weeks. These mock battles are not for casual participants as they require a great deal of training, preparation and discipline, however there are few things that are more wicked awesome when it comes to entertainment, not to mention the potential for weight loss and muscle toning.

Skiing and Snowboarding
A weekend trip to the snow awaits heart-conscious vacationers during the winter season. Snow sports activities can be tailored to match any level of fitness, from the bunny slopes for beginners to the steep and sometimes narrow expert slopes for the advanced sports enthusiasts. Skiing strengthens the heart muscles, making it an ideal heart healthy excursion.

Water Sports
Canoeing and white water rafting are two highly intense weekend adventures that can have major heart health benefits. While these types of weekend adventures are truly awesome, they require a lot of training and preparation, which is itself a heart-healthy activity. Still, there are a variety of clubs and companies that cater to weekend adventurers, and that can help people get the most fun and health benefits out of these activities.

Hiking
A heart healthy weekend adventure can be started simply by finding a trail and taking a weekend hike during warm weather months. Most cities are within driving or biking distance of at least one good hiking trail. This kind of weekend getaway is one of the cheapest and easiest activities to plan in advance, and because it is a form of aerobic exercise, it offers great benefits in the form of muscle toning and improved cardiovascular health.

Regardless of what weekend adventure is waiting, it is important for people to make certain that their heart and health is up to the task. Like any activity or exercise, adventurers should check with their doctor before participating in exercises that will give their heart a workout.

Diatic Medical is a supplier of affordable medical supplies online and diabetic supplies online. We provide a wide variety of supplies and equipment for many different conditions. Our goal is to provide high quality products, along with valuable information on other topics such as weight loss, diet planning, pre-diabetes, industry news and articles, and helpful links to other organizations.

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Martin Luther King Jr




Martin Luther King. Jr means Non-violence, Modern American Liberalism, Peace movement and African-American Civil Rights Movement.

Martin Luther King, Jr (1929 – 1968), was a great social activist and the leader for African-American Civil Rights Movement. He works for the African American people and their basic civil rights in the country. During his period the black peoples were consider as a secondary citizen in the country even thought they fought for American Freedom. King raises his voice against the racial discrimination in the country through non-violence which is introduced by “Mohands Karamchand Gandhi” (Father of India).

King proves he is an eminent speaker through his reputation among American People and he established prominent place in American history. His famous code “I have Dream” was delivered during his March on Washington in 1963. The Next year 1964, King became the world’s youngest Nobel Prize winner for peace.

April 4, 1968 King was assassinated by James Earl Ray in Memphis. On 3rd April king delivered his last speech “I have Been to the Mountaintop”.

Geun Po Sim

Geun Po Sim
Gym Poses










P90X Tips And Tricks, Muscle Confusion

Right now many home workout programs claim to be the best but there's only one that stands alone. This is truly an extraordinary home fitness program designed to get you in the best shape of your life. If you are looking to better your health and get a new shape on life, then you should consider starting today.

Have you been saying to yourself what is P90X about? Well it is an extremely powerful and very well designed exercise program. Created by Tony Horton to help regular people like you and I get off the couch and start doing something about how we look and feel. It doesn't take long to get into the best shape of your life. In many cases people achieve this in 90 days. These workouts focus on a specific muscle groups with each exercise routine, this process is called muscle confusion.

Muscle confusion aids in faster development of muscle mass and speeds up results. If your just doing a regular workout plan you won't get the same types of results. Because your muscles have a chance to plateau slowing your physical results. Only P90X targets specific muscle groups in a unique manner causing muscle confusion.

There is a lot of good videos from people who have completed this program, they can be found almost anywhere on the internet. Many men and women who bought P90X have posted their awesome results on sites like YouTube, showing some stunning results. If you're thinking about doing this workout, then You Tube is an excellent place to see great results from real people like me and you.

When you start this exercise program and work hard at it, be prepared to deal with family members and friends asking, how did you get in such good shape? you will get many comments on how good you look, but to keep it real this exercise program will take true dedication. Just press play and you'll be on your way to the best shape of your life.

If you're ready to change your life and willing to go through the DVDs, you will gain a deep motivation and your body will definitely reap some impressive benefits from this extraordinary exercise program. This program comes with a book that explains each workout completely. You will use a progress sheet to track and record your progress while doing the program. It's now time to stop procrastinating and take control of your health and fitness, once you start this exercise program you'll see for yourself how well it works. With muscle confusion you will get 100% results.

Well if you have a special occasion or just want to look good then P90 X is for you. Learn to use muscle confusion to jump start your body into looking great in just 90 days, develop a muscle structure that you never thought was possible, feel and know that you're stronger than you have ever been before, with a little dedication and time you'll be looking at a new you in just 90 days! Not just you, but everyone will be looking at a new you! For More information on health and fitness. P90X Workouts

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The Importance of Stretching In Preventing Obesity

Many people overlook the role that stretching your muscles plays in preventing obesity and maintaining health and wellness. Stretching is more than a method used to prepare the body for movement and activity. It is an integrative and holistic process that incorporates your mind, emotions and your body. It increases flexibility and relieves stress. It is also an effective calorie burner.

Proper stretching requires you to breath into the stretch. The deeper you can breath the better the stretch and the more relaxed you feel. Deep breathing has a very calming and soothing effect on both the mind and the body. When the mind and the body are relaxed, calm and at ease this in turn causes us to be calm emotionally. Deep breathing also brings about clarity and sharper thinking. You are much more creative and better able to solve problems and respond to them instead of react. Your body follows your mind.

Deep breathing uses oxygen. This use of oxygen serves several purposes. It provides the brain, which uses 20-25 percent of all oxygen that is used by the body, with a rich supply of it. Oxygen is also a very vital component of the fat burning process. Oxygen burns fat.

As mentioned earlier deep breathing requires lots of oxygen which also activates the parasympathetic system which causes what is called "the relaxation response". Causing this response encourages the body to burn fat. So you get two benefits calmness and fat burning occurring at the same time. How great is that! I love two for ones.

Stretching elongates the body giving you the appearance and feel of losing weight. You will notice your clothes fitting better and you will look better in them. You may weigh the same weight so don't be discouraged. People put way too much emphasis on the scale anyway. So remember to not put all of your emphasis on the scale, consider how you look and feel too as they are very important and keep you motivated.

It is very important to stretch properly. The first order of business is to make sure you have comfortable clothing that allows you to stretch. Secondly, you want to be in the proper frame of mind, so do not rush or force yourself. You want to relax and let go. Say these words as you are stretching. Breath deeply while stretching, only going as far as you can go without feeling any pain. If you feel pain back off, ease up and just breath deeply in whatever position you're in. Focus on your breath not how far you have stretched or want to stretch.

It is better to stretch on the floor that way you are not working against gravity or yourself. While lying on the floor take a couple of deep breaths and then put your attention on each part of your body from head to toe and notice how it feels. Notice any tightness or pain. If your lower back hurts while lying down bend your legs by raising your knees, or place a pillow under your knees.

You don't have to always stretch lying down, although I love doing it in my bed before I get out of bed. That way I'm sure to get it in. You can stretch while standing, sitting, up against a wall, over an exercise ball or use stairs. They are books on stretching and things like Yoga or Athletic Training in your local library and book store.

Some quick stretches you can get in are yawning, your neck by rotating your head slowly, as well as your wrists, shoulders, arms out in a "V" shape or just simply hanging over. You can do the hanging over either sitting or standing. If you are standing and the back of your legs are tight bend your knees. You can twist your spine by turning slowly from side to side while seated. If you're standing just slowly move your upper body while keeping your lower body facing front. Through out it all remember to keep breathing, take your time and relax.

I hope you can see that this can be some thing that is rewarding and supportive in preventing obesity, providing you with many benefits other than just weight loss. Incorporate it into your day, while you are at your desk, waiting in line or traffic, watching your child's game. There are so many ways you can fit stretching in and it doesn't have to be so obvious you just have to remember to do it. Stretch with your children or with a group of friends that have a common goal of getting in shape.

For more information on eating healthy for you and your kids get a free report or read the blog at http://www.healthykidsweightloss.com.

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Exercising With Your Heart

Government and numerous private studies have shown us that over the past 20 years, there has been a dramatic increase in obesity in the United States and rates remain high. More than one-third of U.S. adults (35.7%) and approximately 17% (or 12.5 million) of children and adolescents aged 2-19 years are obese. We are encouraged to exercise a minimum of thirty minutes a day at least five days a week just to maintain a healthy life style and current body proportions.

This article is about your heart and your health. Your heart is the most important muscle in your body! Each year 500,000 Americans die of heart disease and approximately half of them are women. As early as age 45, a man's risk of heart disease begins to rise and related body results become paramount.

With that stated, it is very clear to me that my daily exercise routine certainly has to be highly efficient to get the most out of my time and efforts. For me, that routine is a combination of 40% muscle training and 60% cardio training for each daily workout. Simple "free weight" exercises cover my muscle training sessions while my cardio sessions are divided up with the treadmill, swimming, biking, and indoor cycle workouts. Cardio or cardiovascular exercise is any activity that involves the large muscles in the body, raises the heart rate, and is continuous and rhythmic.

For the past eleven years I have been an indoor cycle instructor and very involved with the understanding of how the human body best reacts to cardio workouts. Way too many times I have encountered people exercising at an "all out effort" whereby their hearts were racing, sweat gushing out from every pour of their body and total exhaustion the primary goal. This technique is completely wrong and inefficient. An efficient cardio workout is not complex at all and only requires an understanding of how your heart fits into your exercise workout sessions.

To begin this study you will need to have access to a heart rate monitor. It does not have to be an expensive model and usually the cheaper ones have a larger, digital read out that is very handy during your sessions. Prices will vary but I am sure that you can find a reliable heart rate monitor for as little as $25. Having and using a heart rate monitor allows you to measure exercise intensity independently of what activity is being performed by focusing on heart rate as the measure of exercise intensity.

Heart rate is measured by finding the pulse of the body. This pulse rate can be measured at any point on the body where the artery's pulsation is transmitted to the surface by pressuring it with the index and middle fingers. We will need to know our heart rate at multiple times during our workouts and having a heart rate monitor makes this very easy to read. Heart rate is the number of heartbeats per unit of time, typically expressed as beats per minute (BPM). Heart rate can vary as the body's need to absorb oxygen and excrete carbon dioxide changes, such as during exercise or even sleep.

The primary goal of cardio training is to lower your resting heart rate. Your resting heart rate is the heart pumping the lowest amount of blood you need because you're not exercising. The resting heart rate is a person's heart rate when they are at rest, that is lying down but awake, and not having recently exerted themselves. The maximum heart rate is the highest heart rate an individual can safely achieve through exercise stress. Studies that I have done, point out that an individual's maximum heart rate number generally does not change. For example, my maximum heart rate is 172 beats per minute. This is the number whereby as my exercise session increases in intensity, my heart rate begins to rise. As I approach 172 beats per minute, I begin to get out of breath and feel like I just cannot go any faster or harder. A person will not increase that particular number nor decrease that maximum heart rate number (disregarding sicknesses and drugs). It is your reference point which is used to establish exercise zones. Furthermore, exercising using these individual zones and understanding these zones results in highly efficient workout sessions and subsequently, results in actually lowering an individual's resting heart rate. Having a lower resting heart rate simply means that your heart, the most important muscle in your body, is beating fewer times per minute. A second benefit of exercising knowing your heart rate zones, is that you will channel your workouts to maximize fat burning. Maximizing fat burning puts us right on the front line in the national battle against obesity. By exercising at sufficiently intense levels, you can overload your cardiovascular system. During rest, your body adapts to strengthen the cardiovascular system. Over time, your heart becomes more efficient at delivering the oxygen and fuel required by the muscles to maintain this higher level of performance.

To become more efficient as you train (maximize your training time and boost your physical results), you will first need to establish what your particular maximum heart rate is. There are a number of ways to do this. The best way is with a visit to a doctor who can perform very accurate tests to determine this key number. You can get really, really close to what that number is by using a step test, jogging in place or riding a stationary bike and recording the numbers of three or four "time trials" and then computing the average number as your maximum beats per minute for your particular training purposes. Please note that I do not encourage computing your maximum HR number using some formula based on age. After all, everyone is at a different level of fitness regardless of age.

Finally, use that maximum HR number (BPM) to create your exercise zones. A heart rate training zone is a range that defines the upper and lower limits of training intensities Compute your training zones as follows:

Zone One - (Warm up) --- 50 - 60% of maximum HR: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up and cool down. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!

Zone Two - (Fat Burning) --- 60 - 70% of maximum HR: This zone provides the same benefits as Zone One, but is more intense and burns more total calories. The percent of fat calories is still 85%.

Zone Three - (Endurance Training) --- 70 - 80% of maximum HR: This training zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat. This type of exercise strengthens the heart and lungs and improves the body's ability to use oxygen. Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure and improve your breathing.

Zone Four or the Anaerobic Zone - (Performance Training) --- 80 - 90% of maximum HR: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you will be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.

Anaerobic simply means "without oxygen". In this zone, you are "out of breath" with a very fast heart beat. This is not a zone that you exercise or stay in too long. Start with fifteen or twenty seconds. Your target and more efficient exercise zone is zone three. This type of exercise strengthens the heart and lungs and improves the body's ability to use oxygen. Aerobic exercise has the most benefits for your heart.

Over time, aerobic exercise can help decrease your heart beats per minute and blood pressure and improve your breathing. Your body and cells are most efficient in this zone for producing energy. Producing energy burns fat. And that... is the bottom line. Exercise efficiently and exercise with your heart.

http://GeorgeEckenrode.com - George Eckenrode

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Supersets: Advanced Exercising for Better Results

Have you ever heard of supersets in workouts before? A superset is when you train two different muscles of the same muscle group simultaneously and without a rest period in between them. Due to their challenging nature, supersets can be very beneficial in that they stimulate your growth hormones, and release of adrenaline. Not only that, but due to their intensity supersets are the best way to gain strength, and burn fat in no time.

If you have never tried them before, then consider this option as it might change your life forever. Here is a couple of benefits you will get from performing supersets:

1. Time saving Factor:
As you combine two sets into one superset, you'll be able to finish your workout in half the time you usually do.

2. High Intensity:
By doing 2 consecutive sets you'll workout your muscles beyond what you imagine, and increase the chances of afterburn so your muscle gets the best out of your workout, and you can burn the maximum of fat possible.

3. Have a variety of workouts:
With supersets you can not only work out the same muscle group, but you can actually different muscle groups, and that way you can squeeze a full workout of your whole body into 2 or 3 sessions a week, or you can rotate between different muscles during the same week if you work out often (as long as you aren't overtraining of course).

4. Get good results with light weights:
If you are afraid of using heavy weights to take your workout routine to a new level, or you are just concerned about your safety, then supersets are the way to go. Even though you are using lightweight, you will still feel the burn as you will be doing double the reps you usually do when you are performing a regular set.

I find compound supersets the best way to go if you want to pack on slabs upon slabs of muscle and burn as much fat as you can at the same time. With compound exercises you will not only benefit from training two muscles at the same time, but for every set you'll be training large muscle groups that will require more energy to train, but beware of the negative side. Supersets are a double edged sword, and if you are a beginner then please do a research on it or consult your personal trainer if you have one to set up a balanced work out for you. Otherwise you might be setting up yourself for failure as you can easily get into a catabolic state with such an advanced workout.

If you are just starting your weight training workouts and you don't know where to start then get into this page to get exact instructions on how to get lean in no time!

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