Weekly Training Article | Harmful Muscle-Building Myths | 8/13/12-8/19/12

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By Sean Nalewanjy

If you're serious about making a solid commitment to a muscle-building program, you need to be very careful of who you take advice from. Bodybuilding and fitness is a multi-billion dollar industry with new websites popping up every single day. Many of the so-called "experts" out there really don't have a clue of what they're talking about and are only motivated by pushing expensive pills, powders and "miracle programs." If you don't watch your step, you may end up falling for some fatal muscle-building pitfalls that will literally destroy your gains and prevent you from achieving the impressive, muscular physique you desire. In this article I'm going to expose 4 very common muscle-building myths in order to keep you on the proper path to the mind-blowing muscle and strength gains you deserve.

Myth #1: In order to build muscle, you must achieve a "pump" during your workout. The greater the pump you achieve, the more muscle you will build.

For those of you who are just starting out, a "pump" is the feeling that you get as blood becomes trapped inside the muscle tissue when you train with weights. The muscles will swell up and leave your body feeling bigger, tighter, stronger and more powerful. While a pump does feel fantastic, it has very little, if anything to do with properly stimulating your muscles to grow. A pump is simply the result of increased bloodflow to the muscle tissue and is certainly not indicative of a successful workout. A successful workout should only be gauged by the concept of progression. If you were able to lift more weight or perform more reps than you did in the previous week, then you did your job.

Myth #2: Building muscle will cause you to become slower and less flexible.

This one goes back to the old days when people described bodybuilders as being "muscle bound" and "bulky." Contrary to what you may think, building a significant amount of lean muscle mass will actually speed you up rather than slow you down. Muscles are responsible for every movement that your body makes, from running to jumping to throwing. The bottom line is that the stronger a muscle is, the more force it can apply. Having stronger, more muscular legs means increased foot speed, just as having stronger and more muscular shoulders means the ability to throw farther. Strong muscles are able muscles, not the other way around.

Myth #3: You must always use perfect, textbook form on all exercises.

While using good form in the gym is always important, obsessing over perfect form is an entirely different matter. If you are always attempting to perform every exercise using flawless, textbook form, you will actually increase your chances of injury and simultaneously decrease the total amount of muscle stimulation you can achieve. Remember, we are not robots! It's very important that you always move naturally when you exercise. This could mean adding a very slight sway in your back when you perform bicep curls, or using a tiny bit of body momentum when executing barbell rows. Loosen yourself up a bit and move the way your body was meant to be moved. Obsessing over perfect form will actually work against you rather than for you.

Myth #4: If you want your muscles to grow you must "feel the burn!"

This is another huge misconception in the gym. The "burning" sensation that results from intense weight training is simply the result of lactic acid (a metabolic waste product) that is secreted inside the muscle tissue as you exercise. Increased levels of lactic acid have nothing to do with muscle growth and may actually slow down your gains rather than speed them up. You can limit lactic acid production by training in a lower rep range of 5-7, rather than the traditional range of 10 and above.

Source: articlecircle.com

Weekly Training Article | Ways to Avoid and Treat Back Pain | 8/20/12-8/26/12

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By Steve Dempster
Back problems are responsiblefor millions of lost working days throughout the world. What can you doto avoid becoming a victim of back pain?
Hot and Cold. Oddly enough, bothhot and cold treatments are effective for back pain. Which one to usedepends on the type and the cause of the pain.
Cold packs are useful forreducing inflammation and are good for relieving back pain in the firsttwo days or so after minor back pain begins. Use an ice pack on theaffected area for twenty minutes or so, leaving approximately 40 minutesbetween sessions.
After the initial days of coldapplication, heat treatment is particularly useful for muscular pains inback, shoulder and neck areas. Apply a heat wrap (the wheat-filled onesthat can be microwaved are good) or a covered hot water bottle to thearea to bring relief. Heat increases blood flow to the affected area,which in turn delivers extra nutrients and oxygen to the injury,speeding recovery.
Become a careful gardener. Dueto the bending involved, gardening can often trigger back pain -- areason why many people are wary of doing any garden activity. However,if long sessions are avoided, different sets of muscles are exercisedwithout straining any one group. Changing tasks regularly also helpsspread the load.
Swimming and other wateractivities such as aqua-aerobics are also good for aiding back muscles.The water nullifies some of the effects of gravity, reducing spinalcompression and loading. Again, the secret is to build up to greaterlevels of activity, letting your body become accustomed to the exercisewhile strengthening vital muscle groups.
Take care when reaching andbending. Sudden, unexpected movements are one of the most common causesof back injury. -- Even sudden bending to tie a shoelace can cause backtrouble. Muscle groups become 'confused' and act against each other. Theresults can be excruciating and immediate, so take extra care!Surprisingly, this type of injury can be easily sustained by both youngpeople and seniors.
One for the ladies: Don't wearhigh heels for long periods. They may make your legs look great but theyalso tip your pelvis and accentuate your natural spinal curve, whichcan lead to back and knee problems. They are OK for a night out, but tryand wear lower shoes at other times.
One for the men: Find a new homefor that bulging wallet other than your hip! Sitting on a fat square ofleather stuffed with cards and cash may be good for your credibilitybut it can play havoc with your sciatic nerve.
While mild back pain caused bymuscular strain is usually temporary and easily controlled, other backproblems such as slipped discs can be debilitating and chronic,affecting the sufferer to such a degree that mobility is badly impaired.In these situations a mobility aid may be useful, and a visit to yourphysician is vital.
Source: physicalfitnessarticles.net

Weekly Training Article | Mountain Biking: An Introduction | 8/27-9/2/12

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By Andrew Manifield
Mountain biking is a great way to explore the outdoors, stay in shape or just have fun. Racing down the side of a mountain is a lot of fun, although it can also be quite dangerous. But even though it's dangerous, if you ride with caution, it can be enjoyed by the entire family.
Styles of mountain biking are characterized into three different styles -- downhill, free riding and cross country. Even though the different styles are similar in some ways, they still require different skills. The style that you pick will determine the type of bike you get.
Locations for mountain biking: The sport can best be thought of as biking on an unpaved surface. Many areas throughout North America have specific locations designed for mountain biking. Before you decide to go down a trail, you should always check with your local park to get the routes, regulations and rules.
You can also find groups that have mountain bike rides and competitions. Look on the Internet, or even in a local paper, and see exactly what's available in your area. You may be able to find groups for more advanced riders, as well as beginners.
Endurance and stamina are a must for a great mountain biker. It will also take ambition and practice to succeed and conquer the courses. Like all other sports, it takes time and practice. Those just beginning will have to get past the bumps and bruises from falling off the bike.
Selecting your mountain bike: The bike you select is more of a personal choice and a big determining factor on the type of riding you will do. Bikes come in all styles, shapes and prices, which will make selecting one for yourself very difficult.
You should use the Internet to help you shop for a bike and perform price comparisons before you make a purchase. Before you buy a bike, always ask to try it out, first. A great mountain biker will become one with his or her bike. When buying, make sure you check for comfort, how it fits and even how it's geared.
Staying safe when riding: Mountain bike riding on unpaved roads can be very dangerous. Anytime you're riding you should wear a helmet, along with knee and elbow pads. If you're following a group, or riding in the woods, you should strongly consider a pair of goggles. Safety should be your top priority and never taken lightly.
Source: physicalfitnessarticles.net

Exercise of the Month | Chest Press: Dumbbells | August 2012

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TheDumbbell Chest Press is a premier exercise to work the chest, shoulderand arm regions. Begin by laying supine on an exercise bench. The backshould be flat against the bench with the feet just wider thanshould-width apart. Position the dumbbells on the sides of the chest,with bent arms under each weight. Your grip should place the knucklesperpendicular with the torso. In a pressing motion, raise both weightsupward until the arms are extended. Once extended, slowly lower theweights down to the sides of the upper chest -- you should feel a slightstretch in the chest and shoulders. Repeat this motion to performanother repetition.

Major Muscles Involved: Pectoralis Major, Anterior Deltoid, Triceps Brachii

National Athlete of the Month | Nick Symmonds | August 2012

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Event: 800m
Born: 12/30/1983
College: Williamette University '06

In 2009 Nick Symmonds became the first American to make the men's 800m finalat the World Championships since Rich Kenah won the bronze medal andMark Everett finished eighth in 1997. Symmonds duplicated thatperformance again in 2011. He qualified for his first Olympic team in2008 at Hayward Field in one of the most memorable races of the Trials. Anative of Boise, Idaho, Symmonds won seven NCAA Division III titlescompeting for Williamette University. Competing for the Oregon TrackClub Elite, Symmonds worked to open the Tan Republic tanning salon.
USA Championships
Five-time USA Outdoor champion – 2008 (1:44.10); 2009 (1:45.86); 2010 (1:45.98); 2011 (1:44.17); 2012 (1:43.92)
2008 USA Indoor runner-up (1:46.96)
2007 USA Indoor champion (1:48.73)
Two-time USA Outdoor runner-up - 2006 (1:45.83); 2007 (1:45.17)
 
International Championships
Member of Team USA for 2008 Olympic Games
Three-time member of Team USA for World Outdoor Championships ('05, '07, '09)
 
Collegiate Championships
Four-time NCAA Division III Outdoor 800m champion - 2003 (1:49.51); 2004 (1:50.87); 2005 (1:49.87); 2006 (1:49.59)
Three-time NCAA Division III Outdoor 1500m champion - 2003 (3:46.66); 2005 (3:54.20); 2006 (3:40.91)
 
Awards and Honors
NCAA Division III national record holder
2005 NCAA Division III Track and Field Male Athlete of the Year
 
Source: http://www.usatf.org

The Many Uses For Your Basil Bounty

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By: Susan Anderson

If you are a gardener growing basil, this time of year is when the plant begins to really fill out and provide you with a lot of aromatic abundance. So what are some of the ways to use this garden delight?. Let's see... how can I count the ways?

1) Make Basil Infused Oil. Here is a link to an easy recipe.

2) After you make the infused oil, why not a companion basil vinegar? Go here to see how to make it.

3) Still have more basil coming in- give it away to family and friend,no one says no! Then they will come back asking for more.

4) Want to save some basil for the winter? Freeze the leaves- Here is a trick I learned a few years ago. Clean and dry the basil leaves, then place in a small jar with good quality olive oil, just enough to keep the leaves wet. Place in the freezer. When you pull out your basil in the dead of the winter, it will be fresh and green. If you just freeze your leaves they will not retain their color.

5) Now who can resist basil pesto? Easy to make! Use right away or freeze. Rather than share my recipe which uses no measurements and is completely done by eyeballing it, here is one that is easy to follow.

6) Crush a few fresh basil leaves to use as a herbal rub and topical treatment for insect bites to reduce the itching and inflammation.

7) Make a herbal tincture with basil leaves to help with relieve nervous conditions and induce relaxation. Click here to learn how to make a herbal tincture.

8) Make a herbal tea with fresh basil leaves and a few of the seeds. Basil is known as a herbal aid in digestive issues. Studies show that basil contain anti-inflammatory and anti-bacterial properties.

9)For a relaxing bath, add some fresh basil leaves to the warm bath water.

10) Use a cooled basil tea made with the leaves as a hair conditioner.

There are many more ways to use this wonderful herb, but instead of overloading you with ideas, let's just say this is a springboard into the infinite possibilities. Have fun! And by the way, why not share your experiences and ...Tell us about your favorite use.

Got Ants?

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BY: Susan Anderson

Remember the lyrics to a song from childhood that went, "The ants come marching one by one, hoorah! hoorah!"? Well that is exactly what is playing out on our kitchen counter right now. And to say the least, I would rather have them marching to their catchy little tune outside, instead of tramping through our house.

Each summer it seems these tiny little creatures make their pilgrimage into our house. Sometimes they come by route of the front door, at other times they come from the kitchen window sill, but regardless of their point of entry, they remain uninvited. My first attempt is always to ask them politely to remain outside, but my communication skills with these insects isn't honed enough yet that they respond to my requests.

So the second try is to use non-toxic remedies. Let me clarify, the non-toxic methods are for humans and pets, but are a deterrent to the ants to keep them out. So if you have GOT ANTS too, here is a list of suggestions. Depending on your conditions and the type of ants entering the premises, different suggestions work better than others. So read on to find out what can be done to keep them marching four by four out the door.

It is always a good idea to find the point of entry and work from that direction onward:

1. White Vinegar: place in a spray bottle and squirt the area where you see the ants, let is dry. Reapply as needed

2. Sprinkle plain old cinnamon where you see the ants coming into the house.

3. Black Pepper: can also be sprinkled at the point of entry to keep the ants from marching on in.

4. Mix a 50/50 blend of apple cider vinegar and water and sray as needed.

5. Mix equal parts of Windex and Ivory Soap, then spray the problem area.

6. Keeping Bay Leaves out in the areas that are affected by the ants.

7. Mixing a bit of borax with sugar then spreading out on the counter where the ants will come for a taste.

8. Drawing a line with white chalk where the ants are entering is supposed to keep the ants from crossing over.

9. Mint: not a favorite of ants and they will stay away.

10. Diatomaceous Earth: sprinkled where the ants will be walking.

There are plenty more solutions-- this being just the short list of possibilities. This year we had the teeny tiny little black ants coming through by the kitchen window so I used a combination approach. First, I wiped down around the affected window and counter area with straight white vinegar. After that dried I then mixed cinnamon with some crushed mint leaves and spread a line of the blend right below the window on the kitchen counter, and so far so good- I no longer GOT ANTS at this point in time.

Good luck to you. Send it your suggestions or approaches that have worked for you, I would love to hear them