The first is the plank – where you basically hold your body stiff (there are a number of positions you can set your arms and body for this).

The second is a walkout – that where you’re kneeling down and you walk your hands forward out in front of you then back.

These are challenging enough even without adding in more challenge, but then that wouldn’t be challenging enough, would it!

You’re going to take two 5 lb weight and hold them on end then both those exercises. Because your hands are 6 inches off the ground on top of the weight plates, you’ll be VERY unstable. You’ll get good ab work and good forearm work at the same time!

We’ll start with the Plank. Here’s the position – just hold it for as long as you can! The goal here is to keep your body straight from feet to shoulders. The challenge here is doing it with your hands on top of those weight plates.

Use 5 lb plates because they’ll allow you to get your fingers inside the center holes for better grip (you’ll need all the help you can get).

That’s the exercise!

Next we go to the walkouts.

Kneel down and set your hands on top of the plates. Now walk your right hand an inch or two forward. Because the plates are round and do slide, you want to take very short “steps.”

When you start getting near full extension, you can actually just push forward a bit and slide on the plates until you get to full extension (if you’re on a rubber floor that doesn’t slide, you’ll need to keep walking).

Now come back up!

Repeat this walkout a few times. That’s generally about all you’ll need

These are two excellent abdominal variations of two excellent abdominal exercises. They’re going to seriously challenge your ab strength and stability and give you some good forearm training at the same time!

Small Plate Planks and Walkouts for Core is a post from: Health & Muscle | Fitness , Fat Loss & Body Building , Articles, Forums , Blogs & More.

Related posts:

1. Barbell Curl Squats for Rock-Solid Abdominal and Core Strength
2. Back, Chest and Core Push-Pulls…DEEP abdominal training
3. 2 Barbell Deadlifts – A Killer Deadlift Variation

Hi

If you’re anything like me (and thousands of other people), your whole life comes to a screeching halt at the mere mention of a chocolate cake, key lime pie or a chocolate chip cookie.

Yes, I love me a delicious dessert every now and again, but I know that in order to maintain my 30 pound weight loss and continue to enjoy life in a healthy body, it’s just not something I can do on a regular basis. (Bummer!)

So I’ve come up with a few strategies that help me curb my nasty sweet tooth when it rears its ugly head…baked apples with cinnamon in the oven, herbal tea sweetened with stevia, or fruit salad with a little raw honey drizzled on top.

But sometimes these just don’t cut it for some people. They’re looking for a yummy piece of cake or cookie or brownie. Is there any way to have that and still keep it healthy?

I decided to do a little research and figure out some good ways to bake and create some healthy and delicious desserts without all of the usual sugar and flour that goes into making most of them.

I was so excited to share these recipes with you today that I haven’t gotten the chance to try them out myself yet (but now you know what I will be doing this weekend).

Give some of these a try and then be sure to email me so we can compare notes. I’m also going to ask my husband to give me his honest opinion on them (Poor guy, he will be sampling desserts all weekend, don’t you feel bad for him?)

Brownies

Ingredients
1/3 cup Organic Virgin Coconut Oil (http://www.nutiva.net) or butter, melted
½ cup cocoa powder
6 eggs
½ cup Steviva Blend baking stevia (http://www.stevivasweetener.com) (which is equal to 1 cup sugar)
½ teaspoon Celtic Sea salt (http://www.celticseas.com)
½ teaspoon vanilla
½ cup sifted Organic Coconut Flour 1 cup raw nuts, chopped (optional)

Directions
In a saucepan at low heat, blend together butter and cocoa powder. Remove from heat and let cool. In a bowl, mix together eggs, stevia, salt and vanilla. Stir in cocoa mixture. Whisk coconut flour into batter until there are no lumps. Fold in nuts. Pour batter into a greased 11×7x2 or 8×8x2 inch pan. Bake at 175C (350F) for 30-35 minutes.

Chocolate Cookies

Ingredients
¼ cup sifted coconut flour
¼ cup butter or virgin coconut oil
1/3 cup cocoa powder
3 eggs
1/8 cup Steviva Blend baking stevia
¼ teaspoon celtic sea salt
¼ teaspoon vanilla

Directions
In a saucepan at low heat, melt butter and stir in cocoa powder. Remove from heat and let cool. In a bowl, combine eggs, stevia, salt and vanilla; stir in cocoa mixture. Whisk coconut flour into batter until there are no lumps. Let batter rest for 4 to 5 minutes to allow it to thicken slightly. Drop batter by the spoonful on greased cookie sheet. Bake at 175 Degree C (350F) for 14 minutes. Makes about 16 cookies.

Strawberry Shortcake

These delicious little shortcakes are made in muffin cups.

Ingredients
¼ cup sifted coconut flour
3 tablespoons butter, melted
3 eggs
3 tablespoons raw honey
¼ teaspoon Celtic Sea salt
¼ teaspoon vanilla
¼ teaspoon baking powder

Directions
Blend together butter, eggs, honey, salt and vanilla. Combine coconut flour with baking powder and whisk into batter until there are no lumps. Pour batter into greased muffin cups. Bake at 205 Degree C (400F) for 15 minutes. Serve topped with fresh strawberries and a little bit of whipped cream. Makes 6 cakes.

Basic Whipped Cream Recipe (as a once in a while treat):

Ingredients
1 pint heavy whipping cream
1/2 teaspoon vanilla extract
1/4 cup powdered sugar (or I’m going to try to use 1/8 cup Steviva Blend baking stevia but I’m not sure how this will work)

Directions
1. Mix the liquid ingredients in a bowl. Mix the powdered sugar with the liquid ingredients.
2. Whip the mixture with an electric hand mixer until raised peaks form in it and hold their shape. It should take about four minutes (or much longer if using a manual hand mixer or whisk).
3. Serve over your dessert and enjoy!

Please remember that even though these desserts are far better than most store bought or bakery treats, they should still be eaten in moderation. One piece or treat 1-2 times per week is enough to satisfy anybody’s sweet craving and will not deter you from continuing to achieve your weight loss and health goals.

Ok, I’m off for now. Happy baking!

In health and happiness,

Chocolate Cookies
By Isabel De Los Rios |Author The Diet Solution Program
Visit Isabel’s site ==> : http://www.yourdietsolutionprogram.com

You may also find this video of Isabella’s interesting.

Healthy Deserts, Is That Even Possible ? is a post from: Health & Muscle | Fitness , Fat Loss & Body Building , Articles, Forums , Blogs & More.

Related posts:

1. Chocolate Cookies
2. Carob Chip Cookies
3. My 5 Minute Healthy Chocolate Fudge Recipe – Yes It’s Healthy

In this video, I will reveal the truth about mineral water and discuss whether it is healthy or not for you to drink!

If you liked this video, feel free to share it on facebook or retweet about it (buttons are below).

Also, if you have any comments or questions you would like to get answered, feel free to leave them in the comment system below!

Is Mineral Water Healthy? is a post from: Health & Muscle | Fitness , Fat Loss & Body Building , Articles, Forums , Blogs & More.

Related posts:

1. How Long Do I Need to Workout Before I Notice Results?
2. Lose weight, Relax with Water Exercises
3. Weight Loss Versus Fat Loss: What Is The Difference?

It’s a relatively simple-looking concept on the surface…you’ll be doing a single-arm dumbell bench press while at the same time doing a single arm cable pulldown/row.

As you’re pushing the dumbell UP, you’re pulling the cable DOWN.

So you’re hitting the two biggest parts of the upper body in one shot there (including biceps on the pull and triceps on the press, along with aspects of the shoulders on both).

What you might not see at first glance is the INCREDIBLE core cross-tension you’ll get when you execute a push and a pull. You see, in order to stabilize the core while doing two opposing movements, your deep core muscles (obliques and transverus) will be pushed to the limit.

This is honestly one of THE best core exercises I’ve ever come up with, never mind all the other upper body stuff going on. It’s going to develop incredible core strength without any hint of a crunch or sit-up.

I can promise you, if you’ve never done heavy cross-core tension training before, your deep abdominal muscles will be feeling it for DAYS. So start with more moderate weights than I’m using in the demo here and work up to it.

Just fyi, this is an exercise that can also be found in my book “The Best Abdominal Exercises You’ve Never Heard Of”, if you’re interested in more like this.

Here’s how to do it…

First, you’ll need a flat bench, a high pulley with a single handle and a dumbell. Set the bench lengthwise beside the high pulley and the dumbell in front of the bench.

I’m using a 95 lb dumbell and about 120 lbs on the pulldown part. You’ll need to do a little practice to get the weight balance right for yourself. The dumbell should be something you can control pretty easily – then balance the pulldown part according to the dumbell you’re pressing.

Pick up the dumbell in your right hand, sit on the end of the bench and rest the dumbell on your right thigh.

Now reach up and grab the single cable handle.

Move your butt forward off the bench and lay back so only your shoulders are on the bench.

Your upper arm should be resting on the bench and your left shoulder will be stretched up and off the bench. Get ready to push and pull!

Start the press and at the same time start the pull. They should be simultaneous. THIS is where you’ll start to feel the incredible cross-tension on the core!

With the pulldown/row, you’ll want to keep your elbow coming down in beside your body…not a wide-grip row position, more like a close-grip row.

Press all the way up and pull all the way down as far as you can.

Now just lower the dumbell and let the cable come up and repeat! I like to keep to lower reps on this one – the core responds better to lower reps and resistance so as I mentioned, start with moderate resistance but definitely work your way up.

On each rep, you can rest your upper arm on the bench, similar to a floor dumbell bench press. It’s not a full-range press, but you’ll find you won’t really care by the time you’re done a set

To finish the exercise, let your upper arm rest on the bench and release the cable handle.

Reach over and stabilize the dumbell with the left hand, too. Then just shift your legs around to a kneeling position, then move the dumbell to the floor (easier to see in the video).

That’s one side!

I recommend taking a rest period in between that and switching up to work the other side. Your core especially will need it. You’ll get more out of the other side by waiting for some recovery (at least a minute to 90 seconds) before hitting the opposing movements.

It’s going to look exactly the same only with sides reversed. I just shifted the bench over to the other side because I have a wall in the way. If you have a wall, you can just move the dumbell to the other side of the bench and leave the set-up as-is. You’ll just be facing the other way.

Get the dumbell onto your lap then reach up and grab the cable handle.

Get your butt off the bench forward then lay your shoulders on the bench.

Press up with your left and pull down with your right.

Repeat for 5 or 6 reps.

All done!

I would suggest two sets on each side and you’ll be pretty well all done with your upper body training for the day. It’s not only a great timesaver but KILLER core training as well.

If you’ve never really felt your deep abdominal muscles after training THIS exercise is going to change that

Back, Chest and Core Push-Pulls…DEEP abdominal training is a post from: Health & Muscle | Fitness , Fat Loss & Body Building , Articles, Forums , Blogs & More.

Related posts:

1. Low-Pulley Push-Ups to TRASH Your Chest
2. Barbell Curl Squats for Rock-Solid Abdominal and Core Strength
3. Alternating Dumbell Rows for Hitting Your Back AND Core…

This is a question I will answer in this video!  Enjoy!

If you liked this video, please feel free to share it on facebook or retweet it (the buttons are below).

Also, if you have any other questions you would like to get answered, leave a comment below and we will get back to you!

How Long Do I Need to Workout Before I Notice Results? is a post from: Health & Muscle | Fitness , Fat Loss & Body Building , Articles, Forums , Blogs & More.

Related posts:

1. Is Mineral Water Healthy?
2. Weight Loss Versus Fat Loss: What Is The Difference?
3. How Many Calories Should I Eat to Lose Weight Fast and Easy?

Because the calf muscles (gastrocnemius, to be specific) cross the knee joint, putting a stretch on the hamstrings also puts a greater stretch on the calves. So bending over at the waist puts a greater stretch on your calves.

But here’s the problem…when you don’t have a donkey calf raise machine OR a partner to sit on your back (like they’re riding a donkey, hence the name), how do you perform this exercise? Donkey machines are not common in all gyms and if you’re training at home, I have a feeling a donkey calf machine wasn’t on your priority list of purchases (hopefully, a power rack was!).

Using a hip belt is ok but it’s not a perfect solution either. The weight doesn’t sit in the best spot to get the most out of the exercise (it’s more lower back than sitting on the hips, where you’d get the best effect). And, the stronger your calves are, the more plates you have to use. The more plates you have to use, the more awkward the exercise becomes and the wider you have to set your feet apart. It’s not so bad when you’re working with 2 or 3 plates. But I’ve gone as high as 6 plates and it gets VERY hard to perform the exercise effectively.

So here’s my BETTER solution.

You’ll be using the power rack for this.  You’ll be setting one rail at about belly-button level and the other rail a bit lower.  The bar will be set across these rails.  You’ll need to adjust the height of the rails according to your own height and leg length but just play around with the empty bar once you get an idea of how to do this one.

So once height is set, you’re going to need a calf block to do the calf raise on. That’s pretty much it.

The thing to note is when you’re getting into position for the exercise, you SHOULD have to squat a little. You want to ensure you get a full stretch on the calves without the bar hitting the rail at the bottom of every rep. But playing around with bar height will give you the best feeling for where to set the rails.

Here’s what it looks like. Both ends of the barbell are loaded and I’ve got a barbell pad down near the hips for padding. A rolled-up towel will work as well.

Get your feet set on the calf block then get yourself underneath the bar. Grab the bar up near the other end, right by the rail. That’s the pivot point.

Now it’s just a matter of coming up into a calf raise! At the bottom be VERY sure to get a deep stretch. Come up fully into the calf raise at the top.

This exercise setup is every bit as good as any donkey calf raise machine I’ve ever used…better, in fact, because your body isn’t locked into the movement. Because the end of the barbell moves freely, you’re not locked into the exercise and your body can find it’s own groove.

Here’s another view.

How the bar sits on your back.

Next time you’re hitting calves in the gym, take a crack at this one. And never mind the strange looks you get from everybody else in the gym. You’ll see THEM doing this exercise the next time you come to the gym…

 http://www.youtube.com/watch?v=K1Grc_xpCzs

Bar-Down-Back Donkey Calf Raises is a post from: Health & Muscle | Fitness , Fat Loss & Body Building , Articles, Forums , Blogs & More.

Related posts:

1. Power Rack Weighted Push-Ups – Add Resistance to Bodyweight

If you like this video then please “Tweet it” and “Facebook it”.

If you’ve got any questions on the video or suggestions for more video topics, then just scroll to the bottom of the page and use the comment system.

Does Labrada Nutrition’s EFA Lean Gold Help Burn Fat? is a post from: Health & Muscle | Fitness , Fat Loss & Body Building , Articles, Forums , Blogs & More.

Related posts:

1. Post Workout Nutrition: Secrets to a Hard, Lean Body
2. 3 Foods That Burn Fat Fast?
3. Weight Loss Versus Fat Loss: What Is The Difference?

If you can do more than 15 reps of push-ups, they won’t build a whole lot of muscle. But when you add significant resistance, they can be even better than heavy bench press for adding mass and strength. Moving your body through space means greater muscle fiber activation and greater functional strength.

This setup allows you to easily add as much weight as you want to the exercise! (and it beats trying to find a person to sit on your back).

First, you’ll need a power rack – set one safety rail near the very bottom (this is where your feet will be placed – maybe one or two notches up) and one about 2 to 3 feet or so off the ground (this is where your hands go).

To add weight, you’ll need a dip belt. Start by getting the weight around your waist.

Now here’s the trick…you won’t be leaving the weight on your waist. Instead, squat down and rest the weight plates on the ground – now slide the belt up to your mid-back. This will place it closer to your chest and take stress of the lower back during the exercise.

Set your hands on the higher rail – right out to the sides near the uprights (or wherever is comfortable to you).

Now step back and put your feet up on the lower safety rail. Your body should be in a pike position – this will be the easiest on your lower back. At the top of the exercise, notice how my back is almost horizontal – these two things (along with the belt being higher up on my back) make this easy on the lower back. I’m using an extra 90 lbs and there was no lower back stress at all. The pike position really takes the stress of the back and puts it on the chest.

Lower yourself down to the bottom of the push-up position then push back up, just like you were doing a regular push-up on the floor!

Because you’re able to add as much weight as you like, this is a VERY useful exercise. If you ever can’t complete a rep, all you have to do is step down and you’re done. Very easy!

Power Rack Weighted Push-Ups – Add Resistance to Bodyweight is a post from: Health & Muscle | Fitness , Fat Loss & Body Building , Articles, Forums , Blogs & More.

Related posts:

1. Barbell Pike Handstand Push-Ups For Shoulders
2. Bar-Down-Back Donkey Calf Raises
3. Low-Pulley Push-Ups to TRASH Your Chest

Doctor Recommended.
All Natural
Patented
Clinically Proven.

Prepare to be educated , note I do use occasional swear words, so don’t watch it if you may be offended.

Bodybuilding Supplements.

Bodybuilding Supplements by Will Brink is a post from: Health & Muscle | Fitness , Fat Loss & Body Building , Articles, Forums , Blogs & More.

Related posts:

1. Which Bodybuilding Supplements You Need to Use and Why?
2. Teenage Bodybuilding Supplements: The Secrets Behind Explosive Muscle Mass
3. Bodybuilding FAQ – What Are The Best Bodybuilding Supplements for Teenagers?

General muscular aches and pains are often caused by either unaccustomed use or overuse of muscles.

However, more severe muscle pain accompanied by swelling and restricted movement may mean that muscles, tendons or ligaments have been damaged, torn, sprained or strained, possibly in a sports or other accidental injury.
Before treating, consider whether the problem is due to general aches or pains caused by overuse or something more serious, such as an injury. If an injury is involved, follow the RICE(R) approach immediately (see ‘Treatment tips’ further below).
When to see a pharmacist or other medical professional
Patients should see a pharmacist or other medical professional if:

• the pain or ache is accompanied by serious loss of movement
• the pain is severe, there is swelling or the area feels warm
• the pain or discomfort has not improved after treatment
• the problem is due to a back injury, or the pain is in the lower back and spreads to the legs
• worsens during the day, such as knee or hip pain
• there are other symptoms, such as morning joint stiffness, fever or numbness
• if the muscular pain is associated with a medical condition
• the patient is taking certain medicines known to be associated with muscle pains, such as treatments used to lower cholesterol levels
• the person is a child or elderly – they may be more sensitive to some medicines
• the sufferer is pregnant or breastfeeding, as certain medicines will not be suitable
• the pain persists beyond seven days.

If any of these apply, investigation of muscle aches and pains by a health professional is recommended, even if it confirms there is nothing seriously wrong.
Treatment tips
General muscle aches, stiffness or soreness caused by overuse may be relieved by anti-inflammatory gels or ‘heat rubs’. Where general muscle soreness and stiffness are the problem, gentle exercise, massage and medicine help restore mobility. Avoid heat, alcohol, exercise or massage for the first 72 hours, as they may limit healing.
Check with a doctor or physiotherapist before starting heat treatments and physical activity to avoid the risk of further injury.
If back pain is the problem, the patient should make sure they adopt good posture and appropriate lifting techniques to prevent back ache in future.
Treatment tips for sprains, strains and soft tissue injuries
It is important to use what is known as ‘RICE(R)’ therapy in the first 48 hours following injuries, following an injury such as a sprain.
Each of the letters in ‘RICE(R)’ has a meaning as follows:

• R – Rest: the patient should have no further exercise
• I – Ice: apply ice or a bag of frozen vegetables, wrapped in a towel to protect the skin, for 10–30 minutes every two hours
• C – Compress: wrap with a firm, elastic bandage, although this should be loosened if there is a sensation of tingling or numbness
• E – Elevate: keep the injured limb raised on a chair or cushion
• (R ) – Refer: see a doctor or physiotherapist for a precise diagnosis and ongoing care, as this will made a full recovery with less scarring more likely.

Treatment options
General muscle aches and pains can be relieved by a range of medicines, though it may be better to avoid certain medicines immediately following an injury first injured – so check this with a pharmacist.
Take pain relievers regularly for the first few days, rather than waiting for the pain to subside.
Oral pain relief medicines (analgesics)
Paracetamol, aspirin and NSAIDs (non-steroidal anti-inflammatory drugs) relieve pain. Aspirin, ibuprofen and diclofenac also reduce inflammation (swelling).
Paracetamol is a safe choice for most people but it is important not to take more than recommended. It is an ingredient in many cold and flu remedies so if a patient is taking one these, it is essential  to avoid taking a double dose.
The maximum daily dose of paracetamol for an adult is 4g (8 x 500mg tablets) – and no more than 1g (two tablets) every four hours.
Aspirin and non-steroidal anti-inflammatory drugs (NSAIDs) are not suitable for everyone.
Children under 12 years old must not take aspirin because it can cause Reye’s syndrome, which is a serious condition. It should also be avoided by adolescents under 16 years old who have a viral illness. Children and young people under 14 years should not take diclofenac.
Patients should check with a pharmacist before taking aspirin or NSAIDs if they:

• have a history of stomach problems, such as ulcers or indigestion
• have asthma – some people with asthma find their condition is made worse by these types of medicines
• have kidney problems or a heart condition
• take other medications
• have an allergy to aspirin or NSAIDs
• are pregnant or breastfeeding
• are elderly – older people may be at more risk of side effects
• are dehydrated.

Aspirin and NSAIDs can cause side effects. If indigestion develops or the patient has unusual or increased bleeding or bruising they should stop taking these treatments and and talk to the pharmacist.
Topical NSAIDs (non-steroidal anti-inflammatory drugs)
These are gels, creams, mousses or sprays applied direct to the affected area that contain benzydamine, diclofenac, felbinac, ibuprofen, ketoprofen or salicylic acid. They may help relieve general aches, sprains and strains, and are applied and rubbed gently over the affected area.

The medication can be absorbed into the bloodstream so it is important to check that NSAIDs are suitable for the patient (see above).
If large amounts of treatment are used or the patient is sensitive to NSAIDs, side effects may occur (see above). If the patient’s skin becomes irritated the treatment should be stopped.
Topical NSAIDs  should not be applied to open wounds or the lips, or anywhere near the eyes, and whoever applies the treatment should wash their hands after use.

NSAIDs are not recommended for pregnant or breastfeeding women, or children.
Heat rubs and sprays (rubefacients)
This group of treatments contain methyl salicylicate, methyl nicotinate, capsicum, turpentile oil, camphor and menthol.
They work by masking pain by creating warmth in the area they are applied, and most should be massage-in for better effect. Heat sprays should not be massaged-in, however.

Heat rubs should not be applied to open wounds, eyes, mouth or nose. In some patients they may irritate the skin, and their use should be stopped if this happens.

Some heat rubs are not suitable everyone – check with the pharmacist before use.
Reducing bruising
Treatments containing heparinoid may be used to reduce swelling and bruising in an injured area.

Patient Information Leaflet: Muscle Aches and Pains
www.chemistanddruggist.co.uk

Patient information leaflet: muscle aches and pains is a post from: Health & Muscle | Fitness , Fat Loss & Body Building , Articles, Forums , Blogs & More.

Related posts:

1. Ginger Effective in Easing Pains and Aches–Study
2. Neither Heat nor Cold may do Much for Backache
3. Back out!