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Fitness Tip#303 - January 30, 2013

Wednesday, January 30, 2013

Ditch the Belt

Limit the amount of time you wear a weightlifting belt in the gym. It should be reserved only for maximal or near maximal efforts. Using a belt too frequently can inhibit your ability to brace and stabilize your core muscles on your own.


  Member Comments About This Blog Post:

LIV2RIDE 1/30/2013 11:05AM

    Back in the day (and I won't date myself) that was the first thing you put on in the gym. I think that is why there was a lot of low back injuries back then.

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Fitness Tip#302 - January 29, 2013

Tuesday, January 29, 2013

Maximize Muscle Tension

There are two ways to make a muscle stronger. One is to make it bigger; the other is to make it contract harder. Whenever you do an exercise, be sure to maximize tension from head to toe: Grip the floor with your toes, flex your quads (pretend you’re pulling your kneecaps up), squeeze your glutes, and brace your abs like you were going to take a punch to the stomach. Try to crush the bar (or whatever implement you’re holding). This ensures maximal tension and thus maximal strength development. It will also greatly reduce the injury risk of whatever you are doing.


  Member Comments About This Blog Post:

JAN155 1/30/2013 1:52PM

    Very good advice. Just starting to do more weight training (with heavier weights) and I believe this will help me.

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RUN4FOOD 1/29/2013 7:56PM

    Another good point, thanks.

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RSSSLHB 1/29/2013 6:07PM

    emoticon emoticon

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KNYAGENYA 1/29/2013 5:22PM


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Insanity (Round 1) Fit Test Results & Beginning Pics 1-28-13

Tuesday, January 29, 2013

DIG DEEPER!!!!! I completed the fit test yesterday morning. It was a little exhausting for 28 minutes. I can tell that I haven't done a workout in 28 days. The Ultimate Reset was good for my body, but at the same time it didn't really benefit my muscles. This is where muscle memory comes into affect. It will take me till the end of next week to regain my muscles and get to the point where they aren't hurting anymore.

Insanity Beginning Measurements:

Weight: 161.6
Chest: 37 1/2
Navel: 33 1/4
Hips: 35 1/4
Thighs: 20 1/4
Body Fat %: 16.89

Goal to reach is body fat% to be at 13.50 by end of 60 days of Insanity

Fit Test Results:

Switch Kicks: 55
Power Jacks: 39
Power Knees: 65
Power Jumps: 29
Globe Jumps: 12
Suicide Jumps: 13
Push-Up Jacks: 21
Low Plank Oblique: 40

Insanity Fit Test Results:

Time to workout!!

  Member Comments About This Blog Post:

BBGYRL4 1/29/2013 1:40PM

    Yay for starting!! I'm on week two right now. I'm excited to see your next pics!

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LIV2RIDE 1/29/2013 12:49PM

    Let the fun begin!

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DOTTY7267 1/29/2013 11:01AM


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Fitness Tip#301 - January 28, 2013

Monday, January 28, 2013

Pay Attention to your Rest

Most people know how many sets and reps they plan to do in a workout, but not many know how much time they’ll spend resting between sets. This is a mistake. Taking 1 or 2 minutes rest” is like performing 10 or 20 reps -- it’s vague and unhelpful. To supercharge your workout, you need to keep track of how much rest you take between sets - and know whether or not that’s the right amount of rest for your goals. With all of the given gadgets people have in the gym these days, there’s no excuse not to track you rest interval.

My Insanity Fit test results tomorrow emoticon


  Member Comments About This Blog Post:

RUN4FOOD 1/29/2013 8:09AM

    I've never tracked my rest times.
Guess I should look into this.
Looking forward to hearing your Insanity Fit test results.

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Fitness Tip#300 - January 25, 2013

Friday, January 25, 2013

Can Exercise Help Treat Depression?

If you suffer from depression, your doctor may prescribe one or more treatments, generally medication and psychotherapy. Medication comes with a host of unpleasant side effects and is not a permanent cure for depression, although it may help alleviate your symptoms. Although it's not a substitute for conventional medical treatment, exercise may provide similar benefits to psychotherapy and medication therapy.

While everyone experiences different symptoms, some common symptoms of these disorders include an overall feeling of sadness, worthlessness, being frequently tearful, a lack of interest in activities you previously enjoyed, appetite and sleep changes and irritability.

Depression is considered to have several possible causes. One theory is that depression occurs due to an imbalance in certain mood-regulating chemicals in your brain. Conventional medical treatments for depression typically involve antidepressant medications that work to regulate the amount of these neurotransmitters, namely serotonin, norepinephrine and/or dopamine, in your brain. Other possible factors include early childhood trauma, social, psychological and environmental issues or genetics. In many cases, psychotherapy is recommended to help uncover underlying or unresolved issues that may be causing the depression. Alternative treatments that may help include biofeedback, herbs, acupuncture, massage therapy, tai chi and yoga.

How Exercise Can Help
Regular physical activity promotes the production of the same mood-regulating neurotransmitters that are also increased by antidepressant medications. Additionally, exercise reduces certain immune system chemicals that can make depression worse. Exercise tends to increase your sense of self-esteem, promotes a positive mood and encourages restful sleep. Furthermore, some types of exercise involve social interaction, such as team sports or going to a gym. This can decrease the feelings of social isolation that are common to many depressed people.

Types of Exercise
The type of exercise is not as important as the frequency and duration of the exercise. Depression symptoms can be dramatically reduced by engaging in physical activity for at least 30 minutes a day, three to five days a week. However, doing smaller amounts of activity can also help, especially if you perform high-intensity exercises like running or biking. The most important thing to consider when choosing an exercise program is to pick something you think you'd enjoy, because you'll be more likely to want to stick with it.

Have a great weekend!

Next week it is time for me to "DIG DEEPER"! My last weekend to rest with a workout emoticon


  Member Comments About This Blog Post:

RUN4FOOD 1/25/2013 8:39PM

    I know I feel much better when I run and especially when I run with other people.

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LTMURPHY7 1/25/2013 2:59PM


Thanks for the onfo

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COOP9002 1/25/2013 12:38PM

    Thanks for sharing.

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