How To Increase The Value Of Your House

First time buyers receive a great deal of attention at the current time due to the increasing difficulty of making that first step on the property ladder. It is rarely documented however of the difficulties facing homeowners looking to move up the property ladder which is too becoming increasingly difficult.

Recent research shows that the average upscale from a two to a three bedroom property now stands at 27,100. Those looking to upscale from a three to a four bedroom house face the biggest hike in price at 64,032.

As a result of these differences in price, coupled with the fees involved in moving home, more and more people are looking to improve & extend their current home to take the effect of upsizing.

When buying a property, many property developers will look at the potential to improve, modify and extend in order to increase the value. This is also a technique now used by many buyers looking at the potential for home improvement.

It can be difficult enough to buy property, with many considerations that must be taken into account. There are many issues that can reduce property value let alone increase it; however the type of property you buy can dictate your ability to improve it or even make any additions at all.

The type of property that best suits improvement will depend on the nature of work you would like to perform. For example, if you are planning to convert a loft in an extra room then it is important that there is enough room to stand up in.

Sometimes the easiest and cheapest way to increase your homes value is to invest in an improving, up and coming area. Signs that an areas property market is set to improve can be relatively easy to find.

These signs may include looking at particular areas or streets that are already popular with buyers. It is often the case that as particular streets or areas increase in value, buyers are priced out of their preferred location, so move as near to it as they can afford.

The important thing to remember is that there is no guarantee that any improvements made on your property will result in an increase in value. Buyers in different locations will be after different things.

It is an important consideration to ensure that you are offering potential buyers what they really want. For example a conservatory may be appealing to some but not to others

A good yardstick is often to consult the local estate agents who much a property would be worth subject to improvements being carried out, such as a new kitchen or a conservatory.

Often its the smaller, cheaper improvements that can generally offer higher returns than the more expensive ones. The larger and more expensive jobs such as converting your loft or basement may seem appealing to buyers, however they are often unwilling to pay a premium that meets the expense and effort of carrying it out.

The cost of any home improvement and the likely return will vary hugely on the type of property and the area that its located. Very few developments come in under budget with the majority coming in over budget.

Quotes received from builders can often be on the optimistic side. It is therefore prudent to over budget for works.

Below is a rough guide of the costs versus the benefits:

Loft conversions:

Cost: 15,000 to 35,000

Potential value increase: 20,000

Difference: - 5,000

A loft conversion must be done properly in order to increase the value of your home. A very important consideration is that it cannot be classed as a loft conversion unless it meets specific building & planning regulations. Your local council will be able to give advice on what those rules are.

Basement conversion:

Cost: 100,000

Potential value increase: 20,000 to 25,000

Difference: - 77,500

A basement conversion is among the most expensive of home improvements. Recouping the initial outlay when selling the property is very difficult let alone making a profit. In some case it can however be very beneficial when selling the property if used as an extra bedroom.

Extension:

Cost: 30,000 to 50,000

Potential value increase: 20,000 to 25,000

Difference: - 17,500

An extension is fast becoming a popular alternative to moving home in order to upsize. You will usually have to sacrifice garden space which can of course have a negative impact on your homes value. Before commencing with any planned work it is important to consult your local council as there may be restrictions on the height and proximity to boundary lines of any addition.

Off-Road Parking:

Cost: 1,000

Potential value increase: 5,000

Difference: + 4,000

Again, this work requires consultation with the local authority as the job may involve altering the height of the curb. This can prove to be one of the cheapest and most effective improvements that can be carried out.

Conservatory:

Cost: 10,000 to 15,000

Potential value increase: 12,000 to 19,000

Difference: 3,000

Conservatories may not seem quite as attractive in todays market as they once would have done to the potential buyer. Adding a conservatory is an expensive exercise and would perhaps be best considered for personal use rather than as a tool to increase the value of the property.

Vertical Jump Tips To Increase Your Vertical Leap Fast

Athletes are often stumped at how to start to improve their vertical leap. To get you started this article will reveal how to improve leap fast with a range of easy exercises. Athletes consider a large vertical leap very important in giving them numerous athletic career choices.

A range of athletes benefit from an increase in vertical leap. These include basketballers, footballers, high jumpers and long jumpers, just to name a few.

Before you start any workout it is critical that you warm up your body sufficiently to avoid any injury. The best way to do this is to perform a number of stretches or jogging on the spot.

Jump Rope - Jump rope exercises are a great way to condition the body and tone the legs.

Stair Running - Simply running up and down stairs can be a very effective way to get the heart rate up while working hard on the legs. You can also try these as a warm up exercise.

Deep Knee Bend Exercises - These exercises involve bending your knees very slowly while ensuring that your back is completely straight at the same time.

Simply crouch down very slowly as low as you can go and then come up again. Do this for 10-15 times.

Toe Raises - Performing toe raises will really build up your calf muscles. It is a very easy exercise to perform. All that is really required is to stand on your toes, one at a time or simultaneously with both legs, and then pull down and repeat the exercise. Best results are achieved if you do this workout slowly.

If you are serious about increasing your jump you need to find the right program that will meet your needs.

The best program for you will be able to be customized to your own individual and athletic needs and circumstances. Vertical jump programs customize their workouts differently. One may concentrate on an individual’s weaknesses, while another program will customize its workout through performing repetitious exercise.

The best program will be able to customize your workout precisely according to your needs and not someone else’s. It will also be able to individually take into account your weight, your height, your health, your fitness level and ultimately, your vertical jump goal.

It will also offer multiple different vertical jump training levels. The best program will increase your strength through both weight training and plyometrics.

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Diet Without Exercise Only Gets You So Far In The Weight Loss Game

Losing weight, and keeping those extra pounds off, is one of the most elusive goals you might ever encounter. If you are serious about losing weight, watching what you eat is only part of the formula. Is it possible to lose weight by eating well? Well, yes. Eating well is a key part of losing weight. Being careful about what you put on your plate, and controlling your portion size can definitely help slim your waist size. But the hard truth is that diet without exercise will only get you so far in the weight loss game.

In order to lose weight, and keep it off, you will have to integrate some kind of exercise routine into your weight loss regime.

What happens when you attempt to lose weight without exercising? Reducing your caloric intake while not exercising can actually harm your chances of achieving weight loss! If you try a low-calorie diet, you can actually be sending signals to your body that triggers a slow-down effect on your metabolism. When you make a significant reduction in your food intake, your body may react by preparing for starvation. That is, your body may prepare itself for not getting it’s accustomed ration of calories. When your body goes into ’starvation mode’, your metabolic rate slows down. Thus, you end up burning up fewer calories.

Another negative side effect of going on a low-calorie, no exercise diet is that it can threaten your muscle tissue stores. If you find yourself losing weight through diet alone, you can be sure that you are probably losing valuable muscle tissue. Exercise helps you lose fat, while retaining and building muscle tissue. Having more muscle means having a higher basal metabolic rate, while losing muscle can cause serious long-term health problems.

Exercise and Metabolism

Simply stated, diet without exercise will only get you so far because if you are not exercising, your metabolism remains stagnant. We hear a lot about metabolism, but do you know exactly what it is? Metabolism refers to the amount of calories burned by your body. This number can vary, depending on several factors. The most basic metabolic calculation is known as your basal metabolic rate (or BMR).

Your BMR is the number of calories your body uses simply to keep your vital functions going. Vital functions include your breathing, brain function, and your heartbeat. In some ways, you can think of your BMR as your ’standing’ metabolic rate. Everyone’s BMR is different. Factors that influence your BMR include age, body composition, activity level, and diet, height, gender, and stress level.

Individuals with a higher BMR will burn calories faster than those with lower BMR. If you are serious about losing weight and keeping it off, one of your goals should be to increase your BMR. This is where exercise comes into the picture. One of the best ways to increase your BMR is to add some forms of regular exercise into your weight loss plan.

Adding Exercise into Your Weight Loss Plan

If you the type of person who would rather live on celery sticks and water than do sit-ups, you are not alone. Adding exercise to your weight loss regime can seem difficult, especially if you are not active. The truth is that exercise doesn’t have to be painful, time consuming, or simply mind-numbingly dull. Here are a few valuable tips for adding exercise to your life in a way that will spare you the pain and boredom of traditional weight loss routines.

1. Start slow. Many people make the mistake of setting high exercise goals after long periods of inactivity. Just because your becoming more active doesn’t mean you have to sign up for a marathon. Start slow by doing active things that are easy to work into your schedule. Go for a short walk with a friend, or take the dog out for a walk. Just focus on working in 15 to 20 minutes of walking into your day.

2. Make it fun for you. Make a list of activities you like to do. Are you a gardener? If so, there’s good news for you. Gardening is an excellent way to get exercise while having fun. You’d be surprised how many calories you can burn simply by mowing the lawn, or pulling weeds. Do you like to play softball? Tennis? Golf? All are good ways to get your body moving, while having fun at the same time. Pick out a sport or activity you’ve always wanted to try, or return to an activity that you once loved.

3. Get an exercise buddy. Any type of activity or exercise is more fun if you do it with a friend. Working out with an exercise buddy can help keep you committed and motivated. Even if you’re not a big fan of jogging, you’ll find that it can be fun with a good friend trotting along side you. Again, focus on finding something fun that you both enjoy.

Grow Taller Exercises That Actually Work!

There are actual grow taller exercises that can increase your height quite significantly. Here are a few popular exercises for adding some inches to your height.

1. Hanging Upside down Exercise Machines.

Upside down hanging can lengthen your back and legs. These are often performed by upside down hanging machines which are specifically designed for performing these type of hanging techniques. Hanging machines will also provide several other benefits such as lower back pain relief.

2. Hanging Ankle Straps/Boots

There are also ankle straps/boots which will secure your legs safely and allow you to hang from a bar, such as a pull up or chin up bar. These are a less expensive option than getting a machine, but you will have to set up a pull up bar high enough to perform the hangs. Hanging upside down is said to create space in the vertebrae - spinal column which in turn allows more space for bone lengthening which then will increase your height.

3. Spinal Straightening Exercises.

If done consistently and properly, these grow taller exercises can actually add up to 4 inches or so to your current height, depending on how curved your spine really is. Many people have issues with spine curvature but are completely unaware of it. These problems can severely hinder your true height. By performing spinal straightening exercises you can fix the problem, and create noticeable gains in your height. Following a grow tall manual (which can be found online) will outline all the best grow taller exercises as well as certain supplements you take along with your exercising for added height benefits.

Many people use this compression effect to their advantage by following a program such as http://www.howdoigrowtaller.com that will help them to retain and extend their height to several inches - by exploiting just this single effect.

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Ever Wanted to Grow Taller – Maybe an Extra Inch or Two? Find Out What I Did

That's right, if anyone tells you that you can grow taller more than 12 inches in a ridiculously short period of time - they must have super human powers! Sure, you can use growth hormones and other artificial products, but are they guaranteed to work? (and even if they do – what are the side effects?)

Well let me tell you something I tried. I was 5'5" at the age of 32 – I wanted to grow taller, but I wanted to grow taller naturally. My height wasn't bothering me too much, but I knew I had missed out on quite a few opportunities in my life as a result.

I searched high and low to see if there was anything I could do to increase my height, but remember I wanted to do this naturally (I hate using artificial products!). I came across an article about a guy who took part in a diet programme called Grow Taller for Idiots and read this interesting fact which I want to share with everyone. The condition of our spine will affect our height (as much as 2 – 6 inches) which is around 35% of our total height. More than 98% of people will suffer from over compression of the spine (this is as a result of a mixture of environmental and genetic reasons).

Grow Taller 4 Idiots provided me with an exercise and diet plan to help correct this condition and get rid of my excess curvatures in the spine. I took part in this diet plan and it was amazing – I grew TWO FULL INCHES (and a bit) in less than 7 weeks, I feel so much more comfortable with my height now.

I would definitely HIGHLY RECOMMEND this product to anyone who feels uncomfortable about their height and wants to grow taller. Do this before taking any miracle growth pills of other growth products. It is guaranteed to work!

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Do You Want to Increase Your Arm Size

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Upper arm size and development is one of the most popular of all muscle groups among bodybuilders and weight lifters of all levels. It is no small wonder that we are constantly looking for that “secret exercise” or a “secret routine” that will increase upper arm size dramatically. Start of the exercise like a military press. Press the barbell to arm’s length overhead. Then lower it behind your head to your ears.

 

Press the barbell back to arm’s length overhead and lower it to the front. Think of it as alternating between a front press and a behind the neck press. Inhale as you are pressing and exhale as you are lowering the weight. Front and back should be considered one repetition. A little tip for making this a more challenging is to push/raise the bar till a height where it is JUST high enough to clear your head and move it to the back. By not locking out the weight, you’re putting the stress on your shoulders and keeping it off your triceps and this provides continuous tension for your delts. Using the ab roller, start on the floor on all your hands and knees.

 

Hold the ab roller in your hands while in this position. Slowly roll the ab roller foreward, stretching your body into a straight position. Go down as far as you can without touching the floor with your body. Pause and pull yourself back to the starting position. Repeat for the desired number of reps. Go slow and do not touch the ground. This exercise is essentially the same movement as a preacher curl, where arms are exercised in front of the body. But the main difference here is that your body is supported; the use of momentum or “cheating” is minimized.

 

This exercise will really shock the long head of the bicep, as well the brachialis. You’ll notice it allows for a very complete, full range of motion compared to other curl movements as well. To do this exercise, lie against an incline bench, with your arms hanging down in a horizontal line. Hold onto a barbell, and without moving your arms out of this horizontal plane, curl the weight up as high as you can. Like preacher curls, the bottom of the movement is where most force is placed upon the muscle, so don’t skimp on going down all the way if you want the maximum benefit. For more details visit http://www.soundbodytrainer.com/

 

 

Have You Ever Wanted to Grow Taller? Read This Before Doing Anything Else!

When I was younger, I was the shortest in my class and the shortest with my immediate friends. I used to ask myself, how tall will I be when I grow up? Well my short height stayed all throughout my educational life, and those who are short know exactly what I am getting at… At the age of 28 I still had to take my drivers license with me everywhere. I wanted to be taller! I wanted to be above average height! I wanted to grow taller naturally!

Well as a result, I wanted to try and find out if I could grow taller, even just a couple of inches if it gets Kate to go out with me! I searched all over the internet and a number of text books from the local book shop, from Supplements, Human growth hormones to grow taller devices – but nothing seemed to work. I looked at so many different ways to grow taller.

As my search came to an end, I decided that it was time to give up and accept my height as what it was (5' 6") when I accidently discovered a guide called Grow Taller for Idiots.

So what did I do? Well I bought the guide from Howdoigrowtaller.com and discovered TWO AMAZING NEW FACTS which I am going to share with you:

The condition of our spine will affect our height (as much as 2 – 6 inches) which is around 35% of our total height

More than 98% of people will suffer from over compression of the spine (this is as a result of a mixture of environmental and genetic reasons).

Grow Taller 4 Idiots provided me with an exercise and diet plan to help correct this condition and get rid of my excess curvatures in the spine. As I said before, I was 5' 6", after 7 weeks of following the diet plan I have gained a FULL INCH (and a bit). The diet plan allowed me to get rid of some of the compression in the fluid sacks between my vertebrae. I am so pleased with the results. So although I am not 6' as yet, I have gained a reasonable height which I feel A LOT MORE comfortable with.

Height is not something as fixed as most people think. Try this tonight and see if it makes a difference for you.

Measure yourself tonight before you go to bed. Then do the same thing tomorrow morning. You’ll be surprised to find that you are anything from 1/2 an inch to 2 inches taller in the morning. Why? The height difference is due to the decompression of your spine while you sleep horizontally on your bed.

Why do I never notice this, you may ask? Simply because everyone gets shorter at night, thus one can’t really notice the difference if you don’t measure yourself.

But still, compression can vary depending on how much you weigh. If for example you are overweight your spine will compress faster in proportion to someone that is much lighter.

So, if you loose some weight, you will not only appear taller but your spine will not compress so fast and you will be taller.

Many people use this compression effect to their advantage by following a program such as http://www.howdoigrowtaller.com that will help them to retain and extend their height to several inches - by exploiting just this single effect. Know that there are many more other ways to gain height and when combined height increase is practically guaranteed.

I would definitely, HIGHLY RECOMMEND this product to anyone who feels uncomfortable about their height and wants to grow taller. Do this before taking any miracle growth pills of other growth products.

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For more information on Grow Taller 4 Idiots visit http://www.howdoigrowtaller.com and also read a FREE report about this Height Increase System!

100% Proven Butt Exercises Chosen by the Experts

So you have bought a new pair of jeans, but are skeptical whether they will fit you or not? Well you do not need to worry just try these 4 majestic moves, and get a flat butt that you have always wanted.

In order to get better results follow up on a cardio workout while doing these exercises. For this exercise you will require an exercise ball any size. So you lie down on a yoga mat or on a flat surface, place your hands by your sides, and place your heels on the ball, In a resting position. While you do this posture make sure you do not put, any extra strain on your knee muscles. While your hands are on the ground, slowly stretch forward, this will tighten your arm muscles. Breathe normally. Do this posture for at least 1 minute.

Lying down in the same posture by slowly contracting your butt, raise your middle portion area in the air, from the floor. This would tighten your back, and your butt simultaneously. While your butt is in the air do not bend your knees on top of the ball, almost like a sitting position and slowly increase and decrease your height in comparison to the ball.

In order to tone your sides along with your butt., hold the ball with your feet, and place it right in the middle of your leg. Then slowly try reaching out to your right and left side. Bending your arms right over your sides. This will not only tone your sides, but also work on your inner leg muscles. Repeat these exercises at least thrice in a week. Doing training for certain fatty spots in our body can be difficult, but to get the best results do cardio exercises for the whole body. Then when you begin working on specific body parts to remove fat, the process becomes a lot more easier.

Tips To Selecting The Right Exercise Bicycle For You

Exercise bicycles are a safe and effective means of exercise as they provide a means of low-impact cardiovascular exercise, are generally quiet in operation, and are efficient with their use of space.

Two main characteristics to consider when selecting a stationary bicycle are first, the seating position on the bicycle, and second, the method of resistance. All exercisers may choose the standard upright bicycle or semi-recumbent (sitting) stationary bicycles, which may be more comfortable for some individuals. And for resistance, stationary bicycles use friction belts or wheels, magnets, hydraulics, or fans. Moreover, many bicycles are equipped with computers that will report workout data and in some cases even direct exercise sessions. These all characteristics influence the cost of stationary bicycles.

We must consider your needs and interests when purchasing a stationary bicycle. Important is position. All upright bicycles come with a large, well-padded saddle, so comfort for most will not be an issue. And, for individuals with lower back pain, mobility, or balance concerns, a semi-recumbent stationary bicycle may offer a safer, more comfortable option. All computer, size, and resistance mechanism options will allow you to select the stationary bicycle to meet your fitness goals. Do remember, more expensive models do not inherently make you more fit. And an inexpensive model used regularly can adequately provide the necessary resistance to increase cardiovascular fitness.

Always take care of stability; and try wide base for ergo meter and use protected or covered flywheel and/or fans. Choose established, reputable company which does not need any assembly requirements. Stuffs like warranties and local maintenance also matter. Annual maintenance costs and availability of replacement parts must also be taken care of. Bike must be capable of providing adequate resistance and do consider noise generated by fans. Always adjusts for proper fit on the bicycle. Always choose comfortable seat, saddle, and handlebars and do consider the size of the assembled unit must take care that the electrical requirements, if any, available in your exercise area? And always read guidelines for assembly and operation should be clear and complete.

These bicycles should be positioned so that all moving parts are allowed safe clearance and should also have adequate room to safely mount and dismount the machine. The position on a bicycle is critical to enjoyable and effective cycling. The handlebar and saddle height are the primary considerations. And when you adjust your position on a bicycle, you are attempting to distribute your body weight evenly between your arms and your seat.

Firstly, adjust the saddle so that it is level with the floor, pointed up will put pressure on the groin area and pointed down will put too much weight on your arms and shoulders. Then, adjust the saddle height so there is a slight bend in the knee when the pedal is at the bottom of the stroke. And an additional saddle height guideline is that your hips should not rock back and forth when you pedal.

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4 Shoulder Exercises

Shoulders are an important body part of ours. Not only do they make us look beautiful and well shaped, shoulders are an important part of our daily activities. Strong shoulders are required to perform course lifting, extending the arms and rotation of arms. To keep shoulders in shape and strong you need to exercise regularly. Shoulder exercises are designed for this purpose. You should perform these exercises on daily basis to keep healthy and fit.

I have prepared a list of exercises that can help you in toning your shoulder muscles and make them strong as well. Always remember that before you start these exercises warm-up to avoid injuries and damage the muscles.

1.Wall pushups: To carry out this exercise stand in front of wall, 18 inches away, with your face towards the wall. Now, put the hands on the wall the height of the shoulders. After this, go towards the wall while bending your elbows. Then move away from the wall by pushing away. Repeat 10 to 12 times per set and gradually increase the number of repetitions.

2.Upright Rows: Stand erect with your feet apart that are of shoulder width. Now hold light dumbbell in the hands with palms facing backwards and arms hanging down. You should now lift the arms by bending elbows and bring them to chest level. Now return to original position. As you get stronger you should increase the number of weights and repetitions.

3.Lateral lifts: Standing erect with your feet apart, hold light dumbbells in your hands with your arms hanging at the side. One by one lift the dumbbells, using muscles of army by tightening them and elbows bending slightly, to shoulder height before returning to original position. Initially do two sets with 10 to 12 repetitions and then gradually increase sets and the number of weights.

4.Shoulder rolls: Stand in an upright position with your arms at the side. Hold light dumbbells in your hands. Now you need to squeeze your shoulders in the forward direction and then lift the shoulders upwards. After this squeeze the shoulders backwards before pulling them in the downwards directions. Now return to the original position by moving shoulders backwards, then in the upward direction, in front and then downwards. This should be done in five times. Initially you should do one set and then move to two sets and increase it gradually.

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The Best Explosive Exercises

Most effort in the gym goes to building vanity muscles: chest, lats, shoulders and arms. That’s inevitably why progress stops. This workout focuses on building all-over strength. Train now for some serious explosive power.

The Workout

This program begins where your power begins - the big strong muscles around your hip joints, including your quadriceps, hamstrings and gluteals - and presents another possibility: increased strength and muscle mass. The main goal here is to become progressively stronger in four core lifts: squat, bench press, sumo dead lift and high pull. The best part about doing this workout is that you will build explosive power. And plenty of it. But you’ll also do supplemental exercises, such as the lunges and the push press, to give your body some variety while increasing overall strength. And yes, you’ll do some exercises for your biceps and triceps so they keep their shape and size. Before these workouts, warm up for 10 minutes. Then do two sets of crunches, and one set of back extensions. These will prepare your core for the work ahead.

How to use this Workout

Do this workout three times a week, with one day of rest in-between. Do three sets of 12 reps for your first training day, then three sets of 10 for the second and for the last training day, do three sets of six reps. The first day rest for two minutes in-between sets and for the second training day rest for 90 seconds in-between. For the third day, limit the rest period to 60 seconds.

1. Squat

Stand in a squat rack and position yourself so the bar rests on your upper back. Grasp the bar with an overhand grip, your hands a comfortable distance apart. Lift the bar off the rack and take a step back. Position your feet shoulder-width apart, with your toes pointing straight ahead. Sit back until your thighs are parallel to the floor. Push up against your entire foot - not just the ball-to rise.

 

2. Bench Press

Lie on a bench with your back in its natural alignment and your feet on the floor. Grasp a barbell with an overhand grip, your hands just beyond shoulder-width apart. Lift the bar off the uprights and hold it with your arms straight above your chest, but don’t lock your elbows. Slowly lower the bar to your chest, then raise it.

3. Sumo Dead Lift 

Stand with your feet very wide apart, your toes out and your shins against a barbell. Bend over and grasp the bar with an over-and underhand grip. One hand underhand, and one hand overhand, and your hands roughly 18 to 20cm apart. Position yourself with your butt pushed back and your back in its natural alignment, your arms straight and your shoulders over the bar. Stand straight up while holding the bar, then slowly lower.   

4. High Pull

Stand with your feet hip-width apart, your toes pointing straight ahead, and your shins against a barbell. Bend over and grasp the bar with a shoulder width, overhand grip. Your feet should be flat on the floor, and your shoulders directly over the bar. Stand up, pulling the bar to the middle of your chest. Your elbows should be just a little higher than your shoulders at this point. Slowly lower.

5. Incline Fly

Grab a pair of light dumbbells and lie on an incline bench, with your upper back and butt firmly supported and your feet flat on the floor. Hold the weights over your chest, with your elbows slightly bent and you palms facing each other. Slowly lower the weights until your upper arms are parallel to the floor and perpendicular to your torso. Raise in an arcing motion.

6. Lunge

Grab a pair of dumbbells and hold them at your sides, palms facing in. Stand with your feet hip-width apart. Step forwards with your left leg until your knee is bent 90 degrees. Your left lower leg should be perpendicular to the floor, your left thigh parallel to the floor. Step back, then step forwards with your right foot. That’s one rep.

 

7. Barbell Biceps Curl

Load a barbell with a moderate weight and grasp it with an underhand grip, your hands just beyond shoulder width. Stand upright with your knees slightly bent, holding the bar at arm’s length against the front of your thighs. Keep your elbows tight against your sides. Slowly pull the bar towards your chest by bending your elbows, raising it as high as you can without moving your elbows away from your sides. Then slowly lower.

 

8. Seated Cable Row

Attach a long, straight bar to the pulley of a cable-row station, then sit with your feet on the platform and your knees slightly bent. Grasp the bar with an underhand grip that’s just beyond shoulder width, your arms extended. Keep your back perpendicular to the floor, without rocking backwards, pull the bar towards your abdominals. Keep your shoulders down throughout the movement; if they start to hunch up, end the set, because you’ve broken form. Slowly release without leaning forwards.

 

9. Push Press

Set a barbell in a squat rack at about shoulder height and load it with a moderate to heavy weight. Grasp the bar with an overhand grip, your hands slightly beyond shoulder width. Position the bar at shoulder height, with your elbows slightly in front of your torso. Step back from the squat rack, and stand with your back in its natural alignment, your knees loose, not locked. Slightly bend your knees, hips and ankles, and lower your body about 10cm. Straighten your lower body, creating upward momentum for the bar, and press the bar straight overhead. (Don’t lock your elbows when you get to the top.) Slowly lower.

Does Your Dog Get The Right Amount Of Exercise?

For most people, exercising a dog consists of a trip to the park for a run around. In some cases this might suffice, but responsible owners should be aware of the quantity and quality of exercise that their dog needs to maintain optimum health. Ask yourself the following questions.

1) How often does your dog get exercised?

It does not take a genius to work out that you put on weight if you do not burn off the calories that you ingest. Exercise is extremely important to the health and well being of your dog. Fit dogs are happier, more active, more mobile and less susceptible to health problems such as arthritis, ligament ruptures and heart disease. With such huge individual variation between breeds and ages, we cannot recommend a set amount of exercise that each dog should have, but all dogs require at least one walk a day, with the more athletic ones requiring two.

2) What type of exercise does your dog do?

Whilst a walk or two a day may be perfectly adequate exercise for your dog, there is huge benefit to be had from mixing it up a bit and trying out new activities. Adding variety to a dogs exercise routine provides extra physical and mental challenges that can be both interesting and rewarding for both dog and owner. If your dog has any medical conditions (e.g. heart problem, arthritis) you must consult a veterinary professional before adding any unfamiliar exercises. Here we look at various types of exercise possible.

- Walking & Hiking

The most common form of exercise for dogs. Always have your dog on a lead unless you are in a park or rural area without traffic. Beware the potential existence of other dogs in public places that may be irresponsibly raised and show aggression to your pooch.

- Jogging

Getting your dog to run alongside you and adjust to fluctuations in your speed will require a little training, but if you are a keen jogger it is a great way of exercising your dog. Make sure you choose a pace that is comfortable for your dog, and only attempt jogging if you and your dog are able to walk briskly for 30 minutes without tiring.

- Cycling

This is fantastic if you have access to the countryside where your dog can run safely off the lead. Also great for athletic dogs that need to run greater distances than you do to achieve a proper workout. If you wish to cycle with your dog in urban areas, he or she must have impeccable lead manners and ideally respond to commands such as left and right. Cycling early in the morning when there is less traffic is wise, and avoid busy roads.

- Inline skating

Skating, like cycling, means athletic dogs often get the chance to run to their hearts content. However, since you cannot go on grass and are concrete bound, it is only really suitable with a dog in a park, where you do not have the worry of traffic. Your dog should be taught commands such as slow and stop, and only let off the lead if he or she is ultra obedient. Using a harness rather than a lead affords greater control in this exercise.

- Jump & fetch

Getting your dog to jump and fetch a ball can provide hours of entertainment and is excellent exercise. Make sure the ball is not small enough to be accidentally swallowed. Also synthetic toys such as balls are far safer than sticks, which can fragment in the dogs mouth and get stuck in their throat.

- Frisbee

Playing frisbee is great fun for some dogs, but you need to have a large garden or a park nearby where your dog can run freely off the lead. This is great for the lazy person as you are pretty much stationary while your dog has a full workout. Clearly not all dogs are willing or able to catch the frisbee, so only those breeds that pick up the knack are suitable. Playing frisbee should be avoided in dogs with teeth or mouth problems, and also in dogs with joint problems and those susceptible to cruciate ligament damage.

- Circuit & agility

Those familiar with obedience competitions will be well aware of the fun and satisfaction to be had doing this activity. You and your dog run around a series of obstacles, aiming to pass through each without a problem. Courses often consist of bar jumps (hurdles of varying heights according to the breed), a tunnel (usually about 3 feet long), a ramp and a slalom (5 or more bars in a row). The key when starting out is to reward your dog enthusiastically for doing each obstacle with treats. You should lead him through the obstacle course, teaching him to respond to instructions such as Up!, and body language, for example the outstretched palm of your hand meaning Stop!

- Swimming

Swimming is one of the best exercises there is for both you and your dog, as you are using every muscle in the body. If you are lucky enough to have somewhere where you and your dog are both permitted to swim, and is also safe, then this is a highly beneficial activity. If you are swimming in the sea, make sure a lifeguard is around just in case, and be aware that cold water and current both increase the effort required as more calories are burned. Swimming is particularly beneficial for dogs with arthritis and other joint problems as it builds muscular strength without placing strain on the joints.

- Football

Start the game by kicking the ball slowly along the ground towards your dog, and encourage him to get it. Because the ball is too large to pick up in his or her mouth, it will take him or her some time to realize that it must be pushed with either the nose or the paws. Give praise and encouragement as he or she gets the hang of it. Small breeds can be offered a smaller rubber ball rather than a football. Make sure the ball is not small enough to be swallowed though.

coloratura BLANCHE ARRAL - "Bird Imitation Waltz" - UNUSUAL

In this video we hear Blanche Arral (1864-1945) imitate various bird calls….in “VALSE d’ OISEAU,” from Louis Varney’s brilliant operetta, “L’ Amor Mouille, which is her best-known recording—made for Victor in 1909.

Like most of the world’s most famous coloratura sopranos of the 19th century, she studied in Paris with the famous Mathilde Marchesi.

One day, during a lesson, Nellie Melba entered the studio and started a conversation with Mme. Marchesi, which annoyed “Clara,” as she was then known. Clara continued to sing, which steamed Melba and prompted her to comment, “The little thing might amount to something with a great deal of hard work, counselling to be less impertinent, and lots of soup to grow taller.” The fledgling soprano stood around 5 feet.

While Blanche Arral-—real name Claire Lardinois—made 82 recordings, the first 48 were Bettini cylinders, cut in 1898, NONE of which survives.

Whatever happened to the best of Bettini’s fabulous cylinder collection is the biggest musical mystery–and musical tragedy—of
the century!

Arral made a Columbia test pressing that was rejected and then disappeared. What remain are the Edison and Victor
recordings, all made in 1909. Then, too, there are a number of transcriptions of her 1935 radio programs, which are very entertaining. She LOVED the microphone.

Blanche Arral—born in Liege, Belgium, in 1864–was the youngest of 17 children of Count Lardinois, whose family was very musical.

Arral went on to live a wild life for a woman of any century. After performing at the Opera Comique in Paris, she honed her singing talents on the international opera circuit, met and married a Russian prince (who died soon after), and performed for the sultan of Turkey before barely escaping
from a harem.

Her autobiography, completed in 1937, is a fascinating read. In her twilight years, she had married an educator 25 years her junior who induced her to pen her memoirs. Her life-story reads like fiction.

Arral died in Palisades Park, New Jersey, in 1945.

Growing up in China

TV add from China. Grow taller

Count Your Calories To Better Health

Obesity is steadily growing to be major lifestyle problem for most Americans. In fact, studies have shown that with the influx of new fat-rich, fast food diets, Americans have begun to get larger and heavier. Also, in an alarming development, more and more people are getting overweight at a younger age.

Being overweight means that one has an excess amount of weight - which does not limit itself to fat. There are ranges in weight that is acceptable for people of different age and height groups. If you weigh more than recommended for your height and age group, then you should seriously consider shedding off some pounds.

Health professionals use the Body Mass Index (BMI), to ascertain whether a person is overweight or not. This measurement seeks to find out how heavy a person is per amount of body space he or she has. The BMI is a handy tool in assessing whether a person is healthy or overweight.

Being able to know your BMI and watch your weight is essential to good health. While most people just think that being overweight is something that is painful to look at - with repercussions to one’s overall self-esteem, there are other, graver reasons why one should be concerned about his or her weight.

The truth is that obesity is a major factor in many debilitating diseases that have gone up in frequency of late. Heart disease, Stroke, Diabetes, and other major diseases can be traced to obesity and ultimately to one’s diet and lifestyle.

Therefore, to be able to avoid these lifestyle diseases, it becomes imperative that one is able to keep from becoming obese. There are two major ways to do this - a proper diet, and exercise (or a more active lifestyle). Because of the increase in daily conveniences in today’s world, people are becoming increasingly sedentary and fail to work their bodies into health.

The only way to regain this health is to return to a more active type of lifestyle coupled with a return to healthier, less-fatty foods.

Losing Calories is as Easy as Counting Them But how do people get fat? While genetics can be a big factor, the overriding principle here is that everything that you eat has varying amounts of calories that your body needs for energy. If you consume more than you need, your body ends up storing it for later use. This is when your calories become fat tissue.

The problem here is that it could lead to a vicious cycle where you keep consuming more energy than you need, this will lead to more fatty deposits that will accumulate throughout the years unabated. This underscores the need for more restraint and discipline with our diet.

To lose fat, one must consume just enough calories so that the body does not have to store the energy as fat. It will instead burn the energy up. If you eat just a little less than your body needs, your body will turn to its fat stores for energy.

However, it does not mean that if you stop eating at all, you will lose fat. In fact it would be quite the contrary. If you stop eating altogether and pig out once in a while, it would lead to increased fat deposits because your body would have adjusted to so little energy in the body.

So what is the solution? The solution to this debacle is to eat just the right amount of calories throughout the day in small but frequent meals. Couple this with exercise, and you have a surefire way of burning the fat nothingness.

However, when going for exercise, it has to be the aerobic kind, meaning it has to be a regular sustained exercise that for more than 20 minutes. This type of exercise uses oxygen and fat to generate energy. Weight lifting on the other hand is anaerobic and uses glycogen instead for energy.

How do you tell the two apart If you are able to talk a bit while performing an exercise, then it is most probably aerobic. Your heart rate for such exercises should span the 130 bpm range.

Calories Going back to calories, you should remember that to keep your calories in the range for your weight. Look at the nutritional information to make your decisions. Also you should consult with a nutritionist for further advice on your recommended calorie intake and reduction plan.

How You Can Save Money With Smooth Elliptical Trainers

Smooth elliptical trainers, made by Smooth Fitness, can save you money over other exercise machines that are available. They have a reasonable cost, at under $2000, while others cost $3000 and up. The cheaper ones are not even worth the small price you pay for them because they will just not hold up to a daily regimen of workouts. Smooth elliptical trainers are the only ones that offer durability, highly skilled craftsmanship, and the features found on the expensive brands.

Getting a feature like whisper mechanics is only one of the ways these machines save you money. First of all, this feature allows for quiet, near silent operation. This allows you to use your Smooth elliptical trainer without fear of waking the baby or not being able to hear the phone, for example.

Besides that, it is more relaxing to exercise on a quiet exercise machine than on one that squeaks or grinds. It makes your exercise more pleasurable, and so you will work longer. You can find this feature on more expensive brands, but Smooth Fitness offers it to you in the less exercise machines they offer.

There is also an electromagnetic brake system that helps to reduce noise. It does not have a motor. This is great for two reasons. One is that it creates less noise. The other is that the Smooth elliptical trainers save you time-consuming and expensive brake repairs because of fewer brake parts. There is simply less to go wrong with the electromagnetic brake system of these machines.

Because of the great warranty on Smooth elliptical trainers, the value increases even more. You can be assured that your machine will be backed up in writing and will be fixed if anything is wrong with it. The good news is that that is a rarity. They have been rated by customers as one of the highest quality products available. This shows that there are a lot of customers satisfied with these exercise machines.

Smooth Fitness is the maker of several models of Smooth elliptical trainers. They are each a bargain for the money, too. This manufacturer is rated highly by consumers who are happy with the products they have bought. What better value is there than to buy a product that makes you completely happy?

Another reason people enjoy their Smooth elliptical trainers more than others is that they can easily fit different people with various heights and weights. The weight limit on these machines is very high. The height adjustment makes it possible for people of all different heights to become perfectly aligned on these exercise machines. Exercise will be efficient for your body type. By working with your body instead of against it, they also save you money in needless doctor bills, too.

Smooth elliptical trainers save money because they offer features like those on expensive models at a much lower price. They have workmanship that will stand the test of time. They fit your body and your life. If you have any doubts, go online to check out the ratings given to these excellent machines.

Grow Taller 4 Idiots Review - growtaller4idiots.com

http://moneyreviewer.info/growtaller4idiots.html

Grow Taller 4 Idiots Review - growtaller4idiots.com

Lakeview Terrace

Starring: Samuel L. Jackson, Kerry Washington, Keith Loneker, Jaishon Fisher, Patrick Wilson
Directed by: Neil LaBute
Produced by: David Loughery, Jeff Graup, John Cameron
Genres: Thriller and Crime/Gangster
Release Date: September 19th, 2008 (wide)
MPAA Rating: PG-13 for intense thematic material, violence, sexuality, language and some drug reference.

grow taller 4 idiots - growtaller4idiots.com

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“Do Not Buy Any Height Increasing Products
Until you Read Every Single
Word on this Page…”

ina sings "Minna no Tamago" *practice*

ah…It’s a solo..haha x3 I tried recording it twice during the “Yeah2x” and the chorus parts..and it sounded horrible..lol so I just left it this way.. xDD;
i’ll probably redo this later. :3
i had a hard time reaching the high notes…ah…but nevermind.. haha! I feel much better, now that my voice is back~ sort of back~ (^^;) i hope I didn’t do a bad job! (^u^)
I have a microphone now~! yaaay~ celebrate!^^
it’s almost New Year’s! everyone..don’t forget to jump reaaally high so we’ll all grow taller! :3 ah, i don’t really think that’s true, but my cousins and I do it every New Year. lol x3

Minna no Tamago
by Shugo Chara Egg!
- a fandub by me, chapihime30~
[Ina]

ah yes..please rate, and comment! advice and constructive criticism is always appreciated:)

PLEASE VISIT MY BLOG:
http://chapihime.blogspot.com/

ahehehe :3
i can do dubs now!^^ to the people who invited me to do duets..or any other dubs…you can now contact me and we can plan on what to do..YAY!^^

ah..i have a Christmas present for everyone:
http://chapihime.blogspot.com/2008/12/christmas-present.html

ARIGATOU! (^3^)

Exercise Ball - Used to Strengthen Abs

The exercise ball is a great tool for strengthening the abs, but it also helps you reach those hard-to-get-to muscles as well as improving your balance and overall coordination.

The numerous applications of the exercise ball follow a range of difficulty levels, and the benefits for back pain can be felt at each level. From merely sitting on the exercise ball to doing structured aerobic exercise routines, the basic support needed by the back and stomach muscles are the same.

For a person with low back pain, the exercise ball can be used for a variety of purposes. Some of the reasons the exercise ball is used are to learn proper posture, increase lumbar (low back) mobility, increase abdominal and back muscle strength, increase balance and stability as well as develop overall control and strength of the core body muscles.

As an introduction to exercising on the ball, it is often recommended that one simply sit on the exercise ball for 30 minutes a day and bounce lightly, continually finding and maintaining one’s balance on the ball.

Another recommended first step on the exercise ball is to find a neutral (lordotic) lumbar spine position. Slouch slightly on the exercise ball, rounding the lower and upper back. Begin bouncing lightly on the exercise ball.Allow the body to automatically find the straightened posture, which promote staying balanced while continuing to bounce on the exercise ball. This balanced position on the exercise ball is also referred to as the center of gravity, where the upper body is balanced on a stable pelvic base.Even a slight change in this neutral posture position will change the center of gravity and require a correction to stay on the exercise ball. The stomach muscles are required to work the whole time to keep this balanced, neutral posture.

Thera-Band Exercise Balls are inflatable balls used to strengthen muscles to improve posture and help prevent back pain. Each exercise ball comes with two plugs and an inflation adapter, along with the Thera-Band® Exercise Ball Guide Poster detailing 24 exercises. They are weight-tested to support 1,000 lbs. of static weight. Five sizes are provided to allow for user height variations.

Sold at www.Medex01.com

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Facts on How to Grow Taller

Did you know that there are 300 bones in your body when you are born? Did you also know that there are only 206 bones by the time we reach adulthood? Why does this happen? Mainly because our bones are basically cartilage when we’re babies which is why baby’s bones are so much more susceptible to break with light impact. As we get older our bones go through what is called ‘ossification’ where the cartilage turns solid. Eventually the smaller bones will combine and develop into fewer larger bones thereby reducing the total number of bones in our body.

 

Growth plates are located at the ends of some of the long bones in our body. When some of the cartilage doesn’t harden all at the same time, these plates continue to make new tissue while the old tissue turns into bone - therefore increasing your growth. These plates will harden as well once you stop growing (usually at adulthood) – and you will now be at your final height. If something damaging happens to these growth plates while you are still young, your growth could be stunted and could cause some bones to be more mature than others, and some longer than others.

 

You can actually estimate the potential height of a child by watching their growth pattern. A female will usually have a full height of three times her height at the age of three years. A male will usually have a full height of three times his height at the age of three years and three months.

 

You can use growth charts to track your height development history but this is only one of the many ways to make sure that you had a healthy, growing, and properly developing process when you were a child.

 

There are various reasons why charts will never be correct because of the many points that play a role in your growth. These are explained in the ‘grow taller’ program at www.howdoigrowtaller.com

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For more information on Grow Taller 4 Idiots visit http://www.howdoigrowtaller.com and also read a FREE report about this Height Increase System!

Most Important Muscle Growth Principals

Maybe is too simple or even funny but many people just simply miss out this important step. Setting clear goals is essential for the success. People say they want to lose weight, tone up, get stronger, get in better shape and similar unclear general ideas they keep in mind. This type of approach is not proper because it is unclear and therefore the results will be of the similar nature.

For example, someone states they want to have more muscle and strength. More muscle? How much more? And where you want to have more muscle mass? Do you want to have it on your tongue? Or you can imagine somebody wants to become Stronger? OK but stronger in what? Does that person want to become stronger in a particular exercise or do they want to be able to play with their kids without getting tired.

I hope that you are person who understands clearly that proper goal setting is very, very important. Remember to follow the basic rules of goal setting. And here they are. As soon you start using them , sooner you will see the results ! Goals characteristics :

* You can measure them

* Achievable

* Have meaning and value for you

* In harmony to Your Personal Value System

* Set with Completion Date

* Outline Sacrifices that will have to be Made

* Create a Plan

Are you one of those people who worry about the “perfect” workout? If you are, let me help you - there is NO such thing. Every workout has pros and cons; the point is that your current workout plan has more benefits than costs. First of all you should come to the plan that you know you can consistently follow. Sometimes people have very good programs written on papers and in their planners, but they are not applicable to them, their lifestyle and abilities! So, at first place please do take steps towards that.

Since I am very cynical on the actual number of “good” coaches let me provide some basic things to help you find a qualified instructor. Basically , you can do two things. In order to find good , efficient and affordable fitness / muscle building instructor you should really check his / hers current credentials.

1) Ask when was the last education seminar they attended (this will show their commitment to education which is the key for their success).

2) Personally check out with current clients about what they got out of the training methods

3) See if they perform a physical assessment on your abilities and take time to outline your goals specifically.

4) See how organized is he or she (you can see that easy by things like prints out plan, time scheduling etc.)

5) Make sure you and the trainer set a completion date to measure the success of the program.



You can save great deal of your time, energy and money by simply using advantages of unbiased, proved muscle building program and you will be more than happy if you try it. In order to be successful in this way you will need to have your own strong decision. You may call this a disadvantage,decision is entirely on you. It’s your life and your call. I decided long ago and this is why I’m telling you this. This approach to muscle building and fitness is dozen times better, quicker, and cheaper.

Time frame

Just keep things simple. There are some very easy things to do basically having a logical progression in one’s training is what is important to have. If you have guidance than you have your program of exercises, cycling, phases etc. all planed in detail. If, for any reason you decide to take longer way here are few things you need to know in order to advance:

a) Do one program for not longer than four weeks.

b) In the fourth week cut down the amount of work to half. If you typically are doing 24 total sets in a workout, cut it down to 12. This is known as de-loading which is necessary to stimulate new increases. The body cannot constantly make increases without a break.

c) In each micro-cycle (which would be approximately the duration of the month) try to increase the load of the core lift by 5% each week.

d) Do not train to failure for the majority of your training. This will inhibit your ability to recover and make progress in the following routine. There is no research that training to failure is any more effective in stimulating gains in body composition.

Some people are getting to the end of their inspiration simply because they do not know the variety that exists. And therefore they are bored and stacked. It is quite easy to take exercise and develop many more movements. In the Natural Muscle Mass Building program it is covered in detail but I will show you method here how to take one exercise and change it a million ways so that you can stick with some basic lifts and just change the way they are performed. It is just to give you idea.

Lets take the dead lift. for example It is a terrific exercise for stimulating so many different muscles. Conventional, sumo (wider stance), clean grip (hands just outside thighs), snatch grip (hands much wider), off pins (this will place more work on the lower back), off elevated platform (standing on an increase height will put more work in the gluts and hamstrings), romanian (common known as stiff-legged, but actually performed with slight bend in knees), dumbbell (this usually requires more work in the legs because the increased depth), one legged with dumbbells or kettle bells, cable one-arm (more work for the grip and abdominals), barbell hack “squat-hip dom” (the bar is behind the body), Dead lift plus explosive shrug (great for trap development and preparatory work for Olympic lifts).

On the end two things should be considered. First thing is clearly expressed in proverb which says something like “cow is always thinking grass on the other side of the fence is much more tasty”. This is common way of thinking cultivated by failures and losers. Be sure that things we don’t have near us are not necessarily better and more convenient for our success.

Second is that many coaches and trainers forget that these methods were used in harmony with complex recovery techniques. You can’t train like a top sportsman individual if you are not willing to complete all the work that such training involves.

Abdominal Muscles Exercise Workouts

Abdominal muscles exercise for beginners should begin with a plan outlining the basics of the workouts. Whew … that’s a mouthful! Flat stomach fitness shouldn’t be that complicated. So, let’s start over

You want six pack abs? ::.Create a plan. ::.Start slowly. ::.Follow your plan. Your plan should include these 4 components:

.::. DIET .::.

If you are just starting your quest for six pack abs, you probably need to lose weight. In fact, chances are that you are either overweight or obese.

The Centers For Disease Control And Prevention (cdc.gov) states that “overweight and obesity are both labels for ranges of weight that are greater than what is generally considered healthy for a given height”. If you fall into one of these categories, the likelihood of certain diseases and other health problems is increased.

The body mass index (BMI) generally correlates with the amount of your body fat. Your weight and height are used to calculate your BMI. So, proper diet resulting in reasonable weight loss is one of the 4 primary components in your plan to achieve six pack abs.

.::. WALKING .::.

If you want to know how to get a six pack, you’ll need to understand that walking plays a critical role in your plan. Walking provides great abdominal muscles exercise basics. Beginners should include walking workouts in their plans to get six pack abs.

Try to walk 5 kilometers (3.1 miles) every day. Even if you have not been walking 3+ miles everyday, you should be able to complete this distance in less than 1 hour. After you have walked every day for 2 or 3 weeks, you should be able to reduce your time to 40 or 45 minutes. As long as you are able to walk 3.1 miles at a pace brisk enough to finish in 40 minutes or less, your heart rate should be such that you feel good about your effort but not exhausted. NOTE: Please consult with your doctor before implementing any components of your abdominal muscles exercise plan.

.::. EXERCISE .::.

It is widely recognized that the most important exercise in your quest for six pack abs is … stretching. That’s right, stretching is a critical part of your abdominal muscles exercise workouts because your body must remain limber and flexible in order to reap the fullest benefits from the other components of your plan.

Of course, crunches are one exercise always associated with developing six pack abs. However, you should be aware that some controversy exists about the importance of implementing this type of exercise into your workouts (more info at sixpackabs.biz). You’ll need to review opinions regarding crunches to determine the extent to which you want to implement them into your workouts.

.::. WEIGHTS .::.

Workouts using weights are important in abdominal muscles exercise workouts for beginners. The basics of weightlifting are addressed on thousands of pages on the Internet (for example workoutsgym.com), so with very little effort you should be able to locate step-by-step instructions for using weights at home or at a gym to develop six pack abs. Fitness routines leading to a flat stomach generally include weight training for 3 days per week, letting your muscles rest for 1 day between workouts.

So, you want six pack abs? Your diet, walking, exercise, and weights will all be important to your success. There are lots of FREE resources available. Just remember to create a plan, start slowly, and follow your plan.

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i wish

so we totall made this the day before the superbowl and just found it on my labtop because it was like broken, and were amazing and cool and ballers that neeeda grow taller even though i dont wanna becasue 4′11 is and aamzing height and so is my taller bestfriend !

Explore The Spiritual Benefits Of Yoga

Yoga is an ancient art of staying fit, both physically and mentally. The yoga benefits are so enormous that they are still being discovered almost everyday. The benefits of this ancient art include physical, mental, emotional health, spiritual benefits and natural healing.

The art of Yoga has evolved over many centuries in ancient India. The earliest records of this form of art are found in the ancient Hindu texts and mythologies. Yoga keeps the mind and body of a person fit by slowing down the natural aging process. It reduces the amount of toxins absorbed by our body cell and thus slows down its deterioration.

The physical well being of a person is an obvious benefit of Yoga. There are specific yoga poses or asanas that are aimed at increasing height, losing weight from waist or hips, improving blood circulation, solving Gastrointestinal problems and respiratory problems, normalizing blood pressure levels and in keeping it under control, improving our cardio-vascular efficiency, improving physical strength and stamina are to name only a few.

Beyond the more obvious physical benefits, there are many spiritual benefits of Yoga. At a basic level Yoga helps by improving our level of concentration and mental clarity. At an advanced level it improves thought control, mind control and is also known to help in developing psychic powers. On a higher level Yoga unites ones self with the environment and the people around us. It helps us realize and experience how we are One with nature. It is a sort of enlightenment that makes us feel at par with the universe. We become more aware of the lives of people around us and how they are intertwined with our own. This makes us feel at peace with ourselves. Purifying, healing and rejuvenating exercises can restore health, force of life, joy and also lengthen life span. Certain exercises, such as Laya Yoga practices serve liberation, salvation of the soul and reinvent our relationship with God. Yoga thus provides mental peace and spiritual harmony. The realization of ones spiritual self makes us a better person.

The three main components to the practice of Yoga are: breathing, concentration and posture also known as asanas. All three components work together for specific objectives.

One of the most commonly practiced asanas is the Sirsha asana or the Headstand Pose. To do this exercise firstly kneel down and place your arms flat on the floor. Interlock fingers of both hands. Place your head between your hands, flat on the floor. Raise your back from the kneeling position so that you are on the tip of your toes, with your head still on the floor. Slowly raise your legs off the floor so that it extends upwards, keeping the body aligned and balanced. Breathing techniques used during the exercise enhance the overall effect.

Breathing techniques, also known a pranayama, is aimed at bringing more oxygen into our blood stream thereby improving the efficiency of our system. Breathing techniques go hand in hand with the various asanas.

Yoga finds immense use in our present day lives. From relieving office work tension to keeping de-stressing ourselves on a long flight to making us a better person in todays outright competitive and religiously divided world. It brings out a harmony in our precariously unbalanced lifestyles and emotional stability to our personal lives. It is surprising that sparing only a few minutes a day to practice this art can bring us enormous benefits.

Women and Weight Training

Our society loves beauty. The most beautiful bodies are symmetrical, lean and firm. So why are most women starving themselves and spending hours on cardio machines trying to be skinny? Lack of knowledge! Most women don't understand the importance of weight training and how it can help shape their bodies into fat burning machines. The more strong active muscles you have the more fat your body will burn. Remember, muscleburns fat!!

I hear women say that they are afraid to weight train because they don't want to get "big and bulky". Women who weight train won't increase their muscle size much, just their muscle's density and strength. So forget about that "bulking up" fear. As a woman ages, she begins to loose more muscle because after puberty your essential muscle growth is over and your muscle starts to deteriorate. The act of pregnancy further accelerates your muscle loss because the amount of protein your baby needs to develop requires the baby to steal protein (muscle) from you! Furthermore, re-menopausal, menopausal and post menopausal women have lower hormone levels causing accelerated muscle loss. Weight training with a proper nutrition plan will help re-build your lost muscle.

So why is muscle so important? Muscle is the driving force behind your metabolism. The more muscle you have, the more fat and calories you will burn. A good metabolism doesn't happen by accident, yes genetics play a part in metabolism, but your life's choices affect your metabolism as well. Some keys to a good metabolism are: weight training, a nutritious diet, an active lifestyle and a consistency in each.

We are often programmed to think we have to weigh a certain amount to be happy. We say to ourselves "If only I could weigh what I did in high school". You need to get rid of that scale mentality. Who cares how much you weigh. The most athletic bodies are often considered overweight if you place them on the standard height/weight chart or BMI chart. How is that possible you ask? Because muscle is so dense that it weighs much more than fat. Muscle also holds about 60% more water than fat tissue causing muscular people to weigh much more than their "skinny fat" counterparts. Since muscle weighs more than fat, don't think that you have to be a certain weight. What you should be most concerned about is your muscle mass % and your body fat%, your body composition. How much muscle and fat is on your body? Or are you firm and tight? To be "lean" you need to have a high percentage of muscle and a lower amount of body fat. That way you can see those sexy muscles your fat is hiding.

So how do you go about getting those muscles you ask?? Weight train! There are 3 larger main muscles that our bodies are comprised of, your legs, back and chest. Metabolism will be affected most if these 3 muscle groups are emphasized since they comprise the majority of the muscle mass on our bodies.

Let's talk about the area that all women are concerned about the most, legs and your butt. Leg muscles are the biggest strongest muscles of our body. The majority of women don't realize how strong and powerful their legs can be without getting bulky. I know that most women have a fear of lifting with their legs because they often carry a higher amount of fat in their legs and therefore fear adding bulk to their lower half through strength training. As women we don't have the levels of testosterone necessary to build big bulky muscles as men do, so don't think that if you lift with your legs you will make them significantly bigger. Initially yes, a small amount of muscle growth will occur and before you start loose your fat on top of this muscle, you may notice a slight size increase, but this is temporary. Shortly thereafter, you will notice your legs start to gain new shape, firmness and a leaner appearance. All of which is caused by these muscles becoming more active and therefore burning more fat.

Oh my favorite, the back! Most women are absolutely unaware of the huge potential fat burning muscles they have on their back. Our backs are full of muscles. There are tons of them holding our spine, ribs and shoulders in place. These muscles are very important to our health. How often do we hear about back and neck pain? I truly believe that weak back muscles cause much of the pain. Lifting with your back requires proper form and extreme focus on the muscles you are working.

Finally, our chest muscles. I am talking about your pectorals, the muscles all women need to embrace. Pregnancy and breast-feeding do horrible things to a woman's breasts. The looks of a woman's breast goes beyond the mammary tissue, it lies underneath in the pectoral muscles. Pregnancy can rob our bodies of muscle which means the muscle that once lifted our breast now is gone and it too needs to be rebuilt. If you want to give yourself a natural breast lift and boost your metabolism, build up your chest.

You must find a way to challenge your muscles. Lifting the same weight every time you perform an exercise will maintain what muscle you have, but not change them. I don't know many people that like spending an hours at the gym every week to stay exactly the same. We all crave to improve ourselves, so we must challenge our muscles by lifting weights that are challenging. There is nothing complicated about this, make sure you find yourself slightly challenged by your lifting program.

Lastly change it up! If your muscles get used to the same thing over and over again they will get bored just like you do. Boredom causes your muscle to not respond just as it causes you to not want to do your boring workout. Don't be afraid to change, try some new exercises, change the number of sets and reps of your exercises, increase or decrease your rest time between sets and workouts and change the order of your exercises. Remember muscle burns fat.

Here's What you Need to Know About Exercise Equipment for Seniors

Everyone knows how important it is for senior citizens to stay in shape and get plenty of exercise. But how do you choose the best exercise equipment for seniors with the wide selection of fitness gadgets and gear available today?

Local department stores, sporting goods stores, and specialty fitness stores are all great places to find exercise equipment for seniors. Think about what type of exercise or fitness program you will most often be participating in to help decide which fitness equipment is best for you. The same equipment used for similar activities by other ages will most likely be suitable for seniors as well.

The most used piece of exercise equipment for seniors is a pair of quality walking shoes that fit comfortably. You need a shoe that properly supports your feet and also provides support for your back. Proper support reduces the risk of soreness and injury during workouts. If you plan to participate in aerobics or a walking program, you may need a set of light hand or wrist weights. Some hand weights weigh a pound or less. Very light hand or wrist weights can increase the benefits of most any exercise program.

Exercise equipment for seniors who are strength training can vary greatly. Traditional equipment with weights is often too strenuous for a senior's joints and can sometimes result in muscle inflammation or other injuries. Look for an exercise machine that uses air or a hydraulic system to move the weights because these are easier on the joints. Hydraulic weight machines and air exercise equipment is becoming more common in gyms and fitness centers, so you may consider a membership to one of these facilities rather than purchasing your own machine for home. Seniors who suffer from joint conditions, like arthritis, can use

these types of machines and enjoy the great benefits of strength training.

There are a number of other types of exercise equipment for seniors. Those who participate in yoga or other programs that involve stretching and floor exercises will need a floor mat. If you have back trouble or problems sitting or lying on hard surfaces, you should look for a thicker floor mat that will minimize discomfort. Balance balls are another inexpensive piece of exercise equipment for seniors. Balance balls are available in many sizes and styles, and are designed to be used by a person of a certain height.

If you plan to take part in a more specialized type of fitness program, you may need more specific gear and equipment. For example, water aerobics participants can use swimming noodles or foam weights to increase muscle strength. Those who join an aerobics program may need an aerobic step. A step that is relatively low to the ground typically provides the

most benefit to senior workouts. Machines like elliptical trainers, treadmills, and step machines can also provide a number of benefits to seniors. Look for machines that offer low speed settings and gentle movement to protect joints.

Before deciding to buy any piece of exercise equipment, it is best to test out the product in the store using a demonstration model. If that is not possible, research a few similar products and read reviews on each one to see what others think of the machine. Take care to examine any new exercise equipment closely to be sure it will meet your needs and not

pose any sort of danger. Ask a sales clerk in a sporting goods store for suggestions and discuss the equipment with your doctor as well.

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Grow Taller

You want to grow taller and you do not know how, growing taller has always been a mystery for many. People often take their height for granted and shorter people tend to blame their genes. However, all is not lost for those people who tend to want to grow taller; they will find many grow taller recipes on the Internet. However, not all will be effective. You can grow taller if you follow a proper routine of exercise and diet.

There are many ways you can ensure that you grow taller. You can follow a proper sport. Following a sport means maintaining a certain degree of physical fitness. This will also ensure that you consume proper diet, which can substantially boost your height. Though people find that they could stop growing after some years, if you want to grow taller you need to decide it in advance. In fact you should try and make efforts towards growing taller since the age of 15-16 when your hormones are at their peak.

After 18 years of age, it becomes difficult for height to grow. Though there are some drugs that can boost height it is necessary that these are taken only after taking consultation with the physician. Most healthy grow taller methods are the ones which are adopted without taking medications.

Growing taller means your diet needs to be good. People with wholesome diet often look better than those who feast on fast food. Eating vegetables is important because these provide you with ample amount of nutrition including certain acids like the folic acid, etc which are very important for growth.

If you are not actively involved in sports, you can start pull ups which lengthen the tendons and help height growth. You can also look taller cosmetically; you can actually use methods like the height insoles. These are especially important if you have passed the age of growth. This cosmetic method is simple yet effective.

Though there is some obsession with growing taller, there is no harm in maintaining the height at which you are already at. Maintaining your body, optimistic demeanor and happy people will never find their height as an impediment for their career and personal growth.

If you do feel the need to grow taller, there are also physiotherapists and doctors who can give you medically correct advice which will help you in the most harmless way. You can also try out certain injection which could have short term side effects depending on which ones you take. However, this medical advice should come only from a medical practitioner and not anyone else.

However, some small tricks like exercise and sports will provide you some extra inches you want, all this can be done quite harmlessly. All those who have been pursuing some sport like the basketball or swimming have better chances of growing taller than those leading a sedentary lifestyle. Overweight people could grow taller too, however, they are more prone to life long diseases like the diabetes and heart ailments. If you want to grow taller you should do so in a healthy and safe way.

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The Exercise Treadmill – A Great Home Workout Tool

For those of us who just don’t feel comfortable going to a gym where everyone is already too skinny and too good looking, we don’t have to worry any longer about getting in shape. The home workout industry has created several different versions of an old favorite – the exercise treadmill – so you can get the same great gym quality work out at home without worrying about all those people watching. The exercise treadmill has been around for a long time, and normally consists of a treadmill and stand, with controls for you to adjust where you would like your workout to be. But, those old boring machines are a thing of the past! Today’s exercise treadmills have so many features that you might not know which one’s you should get. So, here is a small list of some of the newest features to help you decide which ones you need, and which ones you don’t:

Inclined treadmill – Most exercise treadmills today have the option of an incline on the treadmill itself. You can adjust the height so that you can walk flat or at a steep incline to help burn more calories and fat. These inclines are great if you are just wanting to lose weight or if you are training for a marathon.

Dual treadmills – Some of the newer exercise treadmills offer a dual treadmill so you can use them as a stair-stepper to help you burn fat and increase muscle as you go. This is a great way to combine two machines into one, since you have a treadmill that you can walk and run on, as well as a stair machine to help with your thighs, buttocks, and hips.

Timers – Almost all of the newer exercise treadmills come with a timer now, so you can set your work out as long as you would like and don’t have to watch the clock or your watch to make sure that you have gone the right amount of time.

Custom workouts – Some of the newer exercise treadmills offer you a custom workout, where you can either choose one they have programmed in or create your own to offer you different resistances, inclines, or speeds to help you vary your workout.

Heart monitors – If you have a heart condition or simply like to monitor your heart rate while you are working out, you can opt for the heart monitor that comes on some of the newer exercise treadmills. These simple devices usually fit over your finger tip and will monitor your heart rate the whole time that you have it on or while you are working out.

These are just a few of the great new options that you can find on exercise treadmills today, so when you are looking for a new treadmill, you can check out all the options that are available on the model you like. From cup holders to automatic shut offs, you can find everything that you need and want on your new exercise treadmill.

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Ab Exercises to Lose Belly Fat

Many times, the best ab exercises aren’t the type of exercise you’d expect, nor are they always performed lying on your back. Are you ready for 3 of the top abs exercises that’d you’d never expect? Here goes:

1) High Dumbell Squats

2) Cradle Stiff Leg Deadlifts

3) Dumbbell Shadow Boxer

High Dumbell Squats- The purpose of this exercise is to use fairly heavy dumbbells and old them at shoulder height. The dumbbells serve 2 purposes: 1) to through off stabilization during the squat 2) engage your abs and obliques to work extra in order to provide balance. If you use a nice heavy dumbbell, this will activate your abs like no other exercise. Once you have the dumbbells at shoulder height, perform a regular squat.

Cradle Stiff Leg Deadlift – This exercise is much like a regular stiff leg dead lift, except you will be “cradling” the bar in front of your body within the creases of your elbows. Make sure you keep your back straight, knees slightly bent, and your abs tight at all times. Begin with a moderate weight and increase the poundage as necessary. This is a Killer ab exercise.

Shadow Boxer – This is very similar to shadow boxing, except you will be holding a dumbbell in each hand. Use a moderately light weight as it is very taxing on your arms. Aim for a point directly in front of your nose, and begin “boxing” by alternating each arm. Try to keep your hips locked squarely facing forward.

The rep schemes for the High Dumbell squats should be in the 8-12 range. I’d recommend doing this particular exercise as a stand alone, while the other 2 can be grouped together with other abs exercises.

For the Cradle Leg Deadlift, keep the reps around 8-10, and the Shadow Boxer, you should perform for time intervals of 20-45 seconds. Make sure you use a light weight to ensure you’re able to isolate your abs during this exercise.

After finishing each exercise, you can move immediately into the next, or rest for 20-30 seconds and repeat for 3-4 sets total.

This will give you one of the best ab workouts there is without having to get on the floor. You can use these as your main program, or throw them in with your current ab routine to spice things up!