Great Motivational Videos On YouTube

Hey everyone, if you feel like you're lacking motivation to hit the gym today, or you're just having a hard time finding the willpower to stick to your diet plan, or just anything else in life, watch some videos that I used when I needed that extra boost. The links for all of them will be below.

The BEST Motivation

http://www.youtube.com/watch?v=Sk56VxaeqEQ

How Bad Do You Want It? (Success) HD

http://www.youtube.com/watch?v=lsSC2vx7zFQ

How great I am (Motivational video)

http://www.youtube.com/watch?v=zxdLa3DXcN8

Best Motivational videos ever, Motivation & Pump up guaranteed.

http://www.youtube.com/watch?v=fyf6zsxsX8I

Workout Safety

Workout Safety

Everyone is looking to get fit and stay in shape to fully enjoy their everyday lives, but no one puts the effort into pre-workout requirements that can avoid unnecessary injuries and can cause you to come short of your true fitness potential. By following a few of these precautions and small preparations, you will decrease chances of injury and will help you reach the full potential of every workout.

Photo from Banmilleronbusiness.com

Before you start any workout or workout program remember:

• Visit your doctor to ensure that you are physically capable of performing your workout program, and talk to them about any medical concerns that may be an obstacle to your workout. A routine physical is highly recommended. 

• Know your limits, and stay within them. By not over stressing your body or pushing your body past it's limit, you'll avoid plenty of injuries.

• Make sure you know how to do each exercise in the workout properly. Ensuring that you do every exercise exactly as they were intended, while keeping the capabilities and limits of your body in mind, you will reduce risk of injuries while optimizing the results of your workout.

• Always have a proper meal and drink enough water to keep you energized and capable of completing your workout. Keeping hydrated and eating a good amount of nutritious and energy boosting foods, will make you able to keep up with your workout and increase results.

• Stretch and warm up! Stretching and warming up before you start any workout will greatly decrease your chances of getting injured. Stretching will prepare your muscles and keep you flexible for whatever workout is ahead of you. 

• Get enough rest everyday. Sleep is more important than you think, by getting a minimum of 7 and a half hours of sleep in every night, you will allow your body to recover from the strain you have put on it from previous workout days, and will ensure you are well rested and keep your energy levels high. Lack of sleep is not only detrimental to your workout results and safety, but also to your overall health.

        By following these tips, you will be able to greatly reduce your chances of injury and you will improve the quality of your workouts. Thanks for reading!

Simple Chocolate-Peanut Butter Protein Shake Recipe

Simple Chocolate-Peanut Butter Protein Shake Recipe

Hey everyone, today Im just going to write about how to make a simple high protein recipe for a chocolate-peanut butter protein shake.

Ingredients

• 10 ounces of skim milk
• 2 scoops of chocolate whey protein powder
• A few ice cubes
• One raw egg
• 1-2 tbsp of peanut butter
• 2 tbsp of cottage cheese

Preparation Instructions

All that you have to do is place those ingredients in a blender and you have yourself a great tasting protein shake with a diverse blend of proteins, it's perfect as a treat or when you're bulking!

All you have to do now is enjoy the shake.

About Protein Powder: BSN's Syntha-6

About Protein Powder: BSN's Syntha-6

Hello everybody, I decided that I should do a supplement review today and I have been using Syntha-6  recently as my new primary protein so that's what this review is going to be about.

Nutrition Content

     This protein powder consists of a mix of several proteins such as whey, casein, and others which make up 22 grams of a 44 gram scoop, which makes it a great protein to take at any time of the day because it has a time release formula that will keep your muscles supplied over an extended period of time and various amino acids. This protein, like many includes an artificial sweeter which is acelfusame potassium (not good) and also contains a significant amount of fat per serving (6 grams, 2 of which are saturated) which disappointed me as well as 12 grams of carbs per serving.

Absorption

       This protein includes a wide set of proteins, all with different absorption rates to set a time release formula that will consistently feed your muscles over time.

• Whey protein concentrate
• Whey protein isolate
• Calcium caseinate
• Milk protein isolate
• Micellar casein
• Egg albumen (egg white)

      This is a great set of proteins that would be fine to take at any time of the day because the time release properties should keep the protein streaming for about 8 hours. If you dont want to buy several proteins for different times of the day, this is definitely ideal

Taste and Mixing

      This protein tastes and mixes amazing! To be honest, I don't think I have ever tried a protein that taste this good (I used the vanilla and strawberry flavours). This protein is definitely not a hassle to take at all.

Price

     I got this for $70/5 lbs which is quite reasonable for the quality, you can probably find it for as low as $55/5lbs if you go online. In my opinion, this is not too bad of a price for a protein of this quality.

Final Thoughts

      In conclusion, this is a fantastic protein mix and almost any review will tell you so. It literally does everything a protein powder should and it comes at a fairly reasonable price. It mixes and tastes great and the only real flaw I can point out in my opinion is the fact that there's a high amount of fat in this powder in comparison to the protein content. This is a great protein and I would definitely recommend it to anyone as long as their goal is not to lose weight.

Guest Post: Prevent Knee Injuries With Speed Training

Want to Prevent Knee Injuries? Do Speed Training

One of the worst injuries to be around is a knee injury.  Whether you tear your ACL, your MCL, or your patella tendon, they suck.  I've witnessed more than I care to count.  My poor future brother-in-law was in town for his engagement shower and I asked him to fill in on my flag football team.  On a fourth down play during the first series of the game, I heard a loud pop.  Hoping it wasn't him, I turned to see him on the ground writhing in pain.  6 weeks later at his wedding, the family looked at me with some unloving looks.

I had another friend sub on my flag football team.  He flew in from Chicago.  On a simple slant pattern in the end zone, he stuttered just slightly because one of our lineman ran in front of him who didn't know the play.  Pop.  He's on the ground with a torn MCL and patella tendon.  I witnessed other injuries during these sports, but here's the funny thing:

I can't recall a single athlete blowing his knee out during my high school playing days.

     All of these injuries I witnessed happened in my late 20's and 30's.  Plus, I now hear of more high school and younger athletes blowing their knees out.  What is going on?

Whatever the reason is, it is here and now, so what can we do about it?  We have to understand why these injuries are happening and what we need to do to prevent them.

A lot of times knee injuries happen due to a horrific collision with the knee.  But, the two instances I discussed above, there were no collisions.  Just cutting and stopping.  What researchers have found is that some knee injuries could be prevented if the athlete's hamstring strength was stronger.

The athlete's knee gets stabilization through three muscles: the quadriceps, your calf, and your hamstrings.  A lot of times, the hamstring doesn't fire down efficiently to help stabilize the knee thus the increased chance of blowing your knee out.  You need to strengthen that hamstring so it can fire down and help solidify that stabilization.  Researchers suggest if you can get your hamstring strength to about 80% of your quadriceps strength that will be optimal for stabilization.

    
 The other thing you work on is how to land properly when you jump.  If you teach the athlete how to land properly, say during plyometrics, then it transfers over to competition.  It becomes instinctive.  Plus, you train the joints to get used to that type of impact.  That way when it is replicated on the playing field, your joints can handle it without any surprises.

Now, the way you train for speed is very similar to preventing knee injuries.

     When you speed train, a big part of speed development is developing leg strength.  Yes, the overall leg strength needs to improve, but also your hamstring strength.  If you have been reading my blog, then you know how I feel about hamstring strength and running faster.  It's huge!

Here's the eerie part.  Researchers have also said for optimal speed development, you need to have the hamstrings become about 80% as strong as your quadriceps.  The quads have more muscles than the hamstrings so it will never be 1:1, but if you can get 80% then you're moving.

80% huh?!  Isn't that the exact same number you need for knee injury prevention?  Why yes it is.  What a coincidence.  Then, if you work on your landings with plyometric jumps, doing the plyometrics will help with your fast twitch fiber development and power.  That in turn will translate to a faster individual on the playing field.  You're training fast to be fast with plyometrics, plus allowing the body to get used to the high intensity impacts it could have on the field.

     Let's recap.  If you want to prevent knee injuries, do some hamstring strengthening and work on how to land properly from jumping when you do plyometrics.  If you want to do speed training, get your hamstrings stronger and incorporate plyometrics to develop explosiveness.

Yes, you are killing two birds with one stone.  That is awesome.  All you need to do now is find a speed expert such as myself to start you on a program. If you are a soccer or basketball player, this would be super important to do, especially if you are a female. Females have a higher chance of blowing their knees out in these sports.  My daughter is almost 10 and plays both those sports.  Don't think I won't be doing some type of speed training/injury prevention with her in a year or two (assuming she still wants to play).

If you haven't been injured before, don't be so bold to think that it won't happen to you.  You've been lucky.  Take all the precautions necessary to reduce your chances of ever having a serious knee injury.  The pain and rehab you have to go through...let's just say you'd be better off not having to do it.  Take advantage of the training now and see the benefits on the field when you are blowing by your competition AND not getting injured.

About the Author:

Adam Kessler is a fitness expert and speed training coach based in Columbus, Ohio. He is the owner of Fitness Planning Consultants, a gym and training facility, and creator of the Run Faster Method, an online speed training program. Learn more at http://www.howtorunfasternow.com. 

Guest Post: The Differences Between Popular Weight Loss Procedures

The Differences Between Popular Weight Loss Procedures

There is a lot of confusion between two popular weight loss procedures – Gastric Bands and Gastric Balloons – but anyone struggling to lose weight and considering one of these procedures should understand that they are very different. Neither is a measure to be taken without proper medical consultation, but with the right medical advice and information about how they differ, patients will be armed with the knowledge to reach the right decision for their individual circumstances. 

The most appropriate procedure depends upon physical factors such as BMI (Body Mass Index) and waist circumference, but also mental attitude and commitment to altering relationships with food and dieting in order to achieve your long-term goals.  A reputable obesity surgeon will consider all of these factors before recommending which procedure will suit you best.

Gastric Band:

     A Gastric Band is suitable for those who intent to lose a substantial amount of weight and want to lose it sensibly over a prolonged period of time. Generally a good option for patients with a BMI over 35, the band is fitted through keyhole or laparoscopic surgery – minimally invasive surgery meaning tiny wound – performed under general anaesthetic in approximately an hour. Patients are usually kept in hospital overnight and tend to recover quickly due to the minimal wound.

The Gastric Band restricts stomach capacity so patients feel full faster and for longer and only need to eat in small amounts.  Smaller portions are easier to adapt to with the Gastric Band repressing the appetite. Patients should stick to only eating blended food immediately after surgery, gradually progressing to normal food once the stomach settles. An access port in the band allows saline solution to pass through to inflate the band so the size of the pouch can be adjusted as required for a flexible and controllable weight loss progress. The Gastric band procedure is reversible, so if patients really struggle with the restrictions or feel uncomfortable after surgery, the band can be removed.

Gastric balloon:

     Patients who are morbidly obese for other types of surgery may find that a Gastric Balloon can help them achieve their goals and it’s suitable for those who typically have a BMI of 27 to 35.Unlike a Gastric Band the main difference with a Gastric Balloon is that it’s a non-surgical procedure, carried out under local anaesthetic or a mild sedation.  A soft silicone balloon is implanted into the patients’ stomach during a short endoscopic procedure, taking approximately 20 minutes. An intra-gastric balloon procedure can usually be passed through the mouth, down into your stomach using an endoscope (a thin, flexible tube that has a light and a camera on one end).Patients are usually discharged the same day.

     Once the balloon has been filled with air or saline solution, it works in the same way as a Gastric Band by restricting the stomach capacity so patients feel fuller, quicker, making it easier to eat less and lose weight.  Unlike Gastric Band surgery that requires surgery to reverse, the Gastric Balloon is a temporary measure that is non-adjustable and usually removed after six months. As with a Gastric Band, a Balloon requires an ongoing commitment to changing attitudes towards food as after six months the onus is on the patient to continue with a healthy diet and stick to smaller portions.

Band versus Balloon – You Decide

     Gastric Bands and Balloons are often confused in the media but are actually very different obesity treatments. One factor remains the same – both require ongoing effort and motivation from the patient to ensure that substantial weight-loss is attained, and aftercare is an essential part of the procedure to assist the patient in changing relationships with food for the better for the rest of their lives.

If you liked this guest post, please visit the National Obesity Surgery Centre's website

http://www.obesitysurgerycentre.com/

Words Count: 609

Copyright @ National Obesity Surgery Centre

Written for: http://lifeasfit.blogspot.co.uk/

Bodybuilding: Strength Training Vs. Muscle Building

Polish competitor Szymon Kolecki competing in olympic weightlifting

Hey everyone, today I am going to discuss the difference about two general training plans for two different goals. These goals are strength training and muscle building. (Note that I will not be talking about unorthodox forms of training such as German volume training). Many people have the misconception that if you workout you will simply gain strength and muscle at the same time but this is most definitely false even though you can get small hints of the benefits of muscle building during some strength training programs or vice versa, it will not be as effective as it would be if you were doing a muscle gaining program.

What happens when you work out and what can it do for your muscles?

      In short, when you work out, as your muscles are pushed they develop tiny tears that then later need to be rebuilt by the body as you rest. The process is very similar to when you fracture a bone as the body rebuilds it and the bone calcifies and grows back larger and could also be stronger, the exact same could be applied to muscles as your body works to rebuild the muscle (provided that you eat more calories than you burn and have the nutrients to supply your body). Aside from this, the power output and other physical properties may be conditioned for your muscle as well. However, various ways to work your muscle will result in various outcomes from hypertrophy, muscular endurance, and the output of power in a quick burst (strength).

How many reps per set do you lift for muscle gains and how many do you lift for strength?

     There are many different training regimes for people for these two different goals but I am going to stick with the main two. Strength training (aside from the obvious increase in strength) an yield some great benefits such as fat loss, increased bone density, and general health. It is well known that most people who are going for increased strength train with sets that have low repetitions. These repetitions consist of lifts very close to your one rep max (About 85%) and usually consist of sets of 1-6 repetitions. On the other hand, although it is a debatable topic, muscle building generally consists of sets with more reps usually ranging from 8-12 to induce muscle hypertrophy.




      This sums up a common question about the two primary goals of weight lifting. Although these are general guidelines and an explanation of some of the process that the body undergoes, there are many different programs that are out there that may yield the results you're looking for as well and I would recommend that everybody looks into a few of them to figure out which programs fits you first. Although training plays the most important role, both of these goals (especially muscle building) require a very well rounded diet for most people consisting of all the nutrients you need. Without your diet on track, it will be almost impossible to reach and sustain the goals that most people desire. That sums up this article and remember to stay informed everybody!