Monthly Archives: December 2014

Tips For Effective Recovery After Workouts

Workout sessions are meant to burn calories and can become quite stressful if you don’t follow a proper post workout routine. The negative effects of a bad post workout routine can be devastating for your body. You may not see the desired results from a workout session due to improper post workout recovery steps.

There are ways of quickly recovering from such workout stress and putting your whole body back to a fully functional state. In this article, I will be sharing with you some very effective tips which will help you to quickly recover from each of your workout sessions.

These recovery steps will help alleviate the feeling of weakness and muscle stress after workout routines:

  • First, getting plenty of sleep and rest after workouts may be the most effective treatment for quick recovery. Additionally, active recovery, which is light exercise after regular workout routines can stimulate blood flow to the muscles to help reduce muscle strain. Active recovery may include swimming, strolling or a light jog.
  • Drinking plenty of water can also help flush out toxins from the body and prevent dehydration, which causes muscle strain and it is even more painful. While there are different opinions about how much water you should drink in a day, at the bare minimum, you should drink at-least 8 glasses of water at regular intervals throughout the day.
  • Before and after workouts, there are some certain food type that should be consumed. Consuming a 2:1 ratio of carbs to protein either before, or after a workout, or both, can greatly help to reduce the severity of muscle strain after workout routines.
  • If you feel like taking some treatment for muscle relief, then you can opt for crazy bulk that can help relieve the discomfort of muscle strain. It’s not advisable to use them on a consistent basis, but rather for an acute and intense muscle strain. Also, some treatments like ice, cold baths, epsom salt baths, massage and gentle stretching can be of some help, but the effectiveness of these methods for speeding up recovery is a little bit questionable.
  • Another thing is that stretching is one of the best things you can do to aid speedy muscle recovery and help you prevent future injuries after regular workout routines. Stretching is particularly useful on your off days i.e. when you do not go for workout. If you’re strapped for time, aim for full body stretches and light exercises like lunges and planks.
  • Lastly, foam rollers can be a very cheap and effective tool for breaking up knots and sore spots in your muscles after workouts. Research shows that foam rolling breaks up scar tissue and knotting in your fascia, which is very important because these knots are often the root cause of sore muscles & joints. So make sure to spend a few minutes in the morning and evening rolling out sore spots.

Everything You Need to Know About Liposuction

When looking at options for liposuccion Montreal patients sometimes focus too much on the actual process and the results they can get without thinking about anything else. Liposuction is a process that allows a trained doctor or plastic surgeon to remove fatty deposits from various places on the body, including the neck, buttocks, hips, abdomen and thighs. Before making an appointment with Dre Sandra McGill or another doctor, find answers to some of the more commonly asked questions.

Are You a Candidate for Liposuction?

There are a number of different procedures now available for those who want to get rid of fatty deposits and excess weight. Some are invasive procedures that reduce the size of your stomach, which lets you fill full faster. The recovery time for these procedures is fairly long, and you need to follow some specific guidelines from your doctor to avoid common side effects and potential problems. As long as you want to lose weight and have excess fat on one or more parts of your body, you’re a good candidate for liposuction.

How Long Will You be in the Center?

One question that many patients ask is how long they will be in the center. The truth is that the amount of time you spend there depends on your body type and the amount of weight and fat you need removed. After arriving for your appointment, the doctor will administer an injection that numbs your body, but your doctor may also let you sleep during the procedure. It usually takes around an hour or less for the doctor to finish removing the fat. You’ll then need to remain in the center for for 30 to 60 minutes or until the doctor decides you are ready to go home.

What is the Recovery Process Like?

Some patients worry that the recovery process after liposuction is too hard. Many people find that recovery only takes a few short days. You might experience some bruising around the injection site, and you’ll likely experience some minor to moderate pain and swelling. Your doctor can give you a prescription for painkillers to conquer that pain. Once the swelling goes away, you can resume your normal activities. If you have any additional questions about liposuction, make an appointment with a plastic surgeon to talk about whether it’s a good option for you and how long it will take you to recover.

Exercises to Do At Home

Since I enjoy exercising at home, I like to write about my favorite workout types on this blog. It turns out that with only seven exercises you can do a complete, at home, fat burning workout. And no, you don’t need a big, lunky piece of cardio equipment to do slow, boring aerobic training.

Many people don’t have time to consistently go to the gym and want to workout at home. But how many exercises can you do in your workouts at home with dumbbells? I have put together some training options you can do at home. The options include dumbbell workouts and exercises that need no external resistance. I have provided many options so that even a home workout can have variety.

In fact, this entire workout can be done with only your bodyweight, but for a more advanced challenge, you can use dumbells in certain exercises.

The workout doesn’t use any machines either, because this allows you to use more muscles per ecxercise when you do standing exercises or push-ups instead of the pec-dec at your local gym.

Here’s the workout.

1) bodyweight squat

2) pushup or kneeling pushup

Do exercises 1 and 2 back to back with no rest. Aim for 8-12 repetitions per set. If you are advanced, you can use dumbells for the squat and even harder pushup, such as decline pushups to increase the difficulty of the workout. For beginners, stick to bodyweight squats and kneeling pushups.

Do the squat and pushup back to back without rest, but rest 1 minute before repeating the exercises again. Then rest a minute, and repeat one more time. Then you will have done this superset (that’s what it is called when you do two exercises back to back) 3 times.

However, beginners should do all exercises in the entire workout only once. Only advanced fitness levels can use the 3 superset system.

3) split squat

4) mountain climber

A split squat is also called a stationary lunge. That requires you to split your feet apart by taking a step forward. Use the wall for balance if you are a beginner. If you are advanced, you can hold dumbells in your hands during the split squat. Do all repetitions for one side and then repeat for the other side. Drop your hips straight down and use your glutes and hamstrings and quadriceps to push your body back up. Do 8 repetitions per side.

For the mountain climber, get into a pushup position. Brace your abs as if someone was going to punch you in the stomach. Maintain that during the entire exercise. Lift one foot off the ground and bring that knee up to your chest. Touch the foot down. Slowly return to the start position. Alternate sides for 10 repetitions per side.

Do exercises 3 and 4 as another superset, and do it 3 times – the same way as above – only if you are advanced.

5) Reverse lunge

6) Close-grip pushup

A reverse lunge is a moving split squat. Stand with your feet together. Take a step back with one leg. Drop your hips down and bend both knees. Then squeeze your butt and thigh of the front leg (the leg that didn’t go anywhere) and pull yourself back up to the start position. Do 8 reps on one side and 8 on the other. Beginners use the wall for balance. Advanced can hold dumbells in hands.

The close grip pushup is the same as the normal pushup, except your hands are shoulder width apart, not wider. Keep your elbows tucked into your sides. This works your triceps (the back of your arms) more. Do 8-15 repetitions.

Advanced fitness levels can do 3 supersets. beginners just one set of each.

7) Jumping jacks

Finish the workout with the classic Jumping Jack exercise. beginners do 20 and then stretch. Advanced fitness levels can do 50 jumping jacks, take a 30 second break, and repeat up to 3 times. Then finish with stretching for your tight muscle groups.

Why Natural Remedies are the Way to Go

During my life I have spent a fortune on various cold medications. I don’t know how much money I have spent in total but I probably have wasted some of it. I am not saying that traditional medications don’t work. They something work wonders. All I want to say that they are not cost effective especially since instead of them you can use something you already have in your kitchen.

With winter just around the corner, I notice that I experience a runny nose more often than ever. There must be something about the colder weather because for the last couple of weeks I have been feeling under the weather and I have had a sore throat several times already. I am not going to give up and I don’t want this whole situation to bring me down. What I am going to do instead is to head to places such as http://homeremedieslog.com to learn about some natural remedies to help me combat my illness.

After visiting places such as http://www.nlm.nih.gov/medlineplus/herbalmedicine.html I’ve learned that there are some great natural ways to deal with colds and sore throats. Ever since I was a child my mother would serve me warm tea with lemon and raspberry juice to treat the symptoms of the common cold and flu. As a matter of fact, lemons are one of the first things that come to my mind when I think about runny noses and catching a cold. Of course, according to http://en.wikipedia.org/wiki/Home_remedy there are also many other natural remedies such as ginger, garlic or even grinded pepper that can do wonders in times of need and I am definitely going to use some of them if not all this evening to help me to feel better. I know that there must be something that I can do to improve the way I feel and I am happy that the right remedies are in my kitchen.