Month: October 2018

Strength, Cardio, Body Composition – How to have it all!!!

Strength, Cardio, Body Composition… Categorically, we all have our different perspective about the term ‘physique.’ Some consider it as losing some calories and building up that attractive body, while others believe it to be in between. In this article, our focus would be on the aftermath of adequate strength training and cardio. Nevertheless, we might find ourselves visiting the gym more than often especially with a set-out goal. But it is important to note that reaching these laid down goals and objectives even amidst good food and rigorous training does take time.

Also in this article, we would expatiate further on the advantages of strength training and cardio towards bodybuilding and prove if both of them can coexist in a stress-free symbiotic relationship or exist independently into giving you that so much cherished physique you want.

order gabapentin cod Strength Training

Strength, cardio, body composition shown by a muscular man standing in a gym holding a heavy barbell weight across his waist

HIIT had always been a genuine way to build muscles in the body. This kind of workout entails the swift fluctuation of high to low intensity or vice versa during exercises. This is a highly recommended form of exercise because it ensures your muscle mass stays almost intact and equally similar to strength training. To attain this, do 30 seconds jogging on a treadmill before sprinting all out for 1 minute and repeat this for 10 minutes. This also goes for cardio disciplines.

Always have this in mind – a bodybuilder’s physique will be different from a calisthenics trainee. A calisthenics trained body is shaped and toned perfectly with each part built moderately while the parts of a bodybuilder’s body are not evenly built. Most parts of the body that have large muscles is as a result of too much concentration on that part. However, most bodybuilding trainees end up building the upper body at the expense of the lower part. This is as a result of the much emphasis placed on the upper part of the body.

According to research, strength and resistance training helps the body in more way that we can imagine – fasten weight loss and help develop the body composition in a good way. We as a result of this recommend resistance training on a low intensity for type 2 diabetic patients, this is because it does wonders to the body in more than one way. It stabilises and further improves your muscle mass and strength. It also fastens the reduction of fat while maintaining your insulin sensitivity.

Furthermore, posits that for you to achieve the laid down goals and objectives you’ve set for yourself (increasing muscle mass and strength), then resistance training is the right workout for you. Nevertheless, these training and exercises might be out of your schedules, thus making aerobic exercises the next available option for the removal of body fat and attainment of that nice physique.

Finally, it all boils down to your choice of body composition and physique. Some might fancy huge physique with muscles here and there, while some prefer a slim and toned stature. This goal should serve as your guide when drawing out a training plan for yourself. The next topic we would focus on would be cardio and aerobic training. Sit back and let us walk you through the talk.

neurontin pain relief Cardio

Men and women sitting on exercise bikes in spinning classWhat is cardio? Cardio also known as aerobic training entails any workout session that focuses on the direct pumping of oxygenated blood into our muscles. It is different from the low and high intensity. What it does is to ensure your heart and breathing rate works perfectly with little or no stress, this can be achieved via running, cycling, spinning, and rowing.

The kind of cardio exercise you opt for determines the way your body composition will be built. If running long distance is your thing, then you would come to realise that your body would be slim with little or no fat. And if you prefer sprinting, then your body will adapt to these changes with your body composition becoming much bulky and muscular. Swimmers are not left out. Their body composition changes over time with broad should and a firm upper body to show for it. Cyclists lower body also absorbs much strength and power due to the work it does.

The kind of cardio exercise you engage yourself in determines how your body would be configured. This exercise also lies in the kind of sport you compete in. In case you want to lose weight, we also recommend cardio exercises.

According to research published in the year 2012, 234 obese people were put to test, and the results were flabbergasting. This research proved the effectiveness of walking and running within the distance of 12 miles as compared to resistance workouts. Nevertheless, all kinds of cardio exercise are effective in weight loss. However, it’s effectiveness solely depends on how often you workout.

We recommend

Cardio workouts if you don’t mind losing muscles. Many people’s goal and objectives for exercising are to obtain those flashy abs and muscles. Some also exercise to reduce weight and fat in their body. Different strokes for different folks. Thus, we recommend cardio workouts only if you don’t mind losing some of those cherished muscles.

HIIT had always been a genuine way to build muscles in the body. This kind of workout entails the swift fluctuation of high to low intensity or vice versa during exercises. This is highly recommended because it ensures your muscle mass stays almost intact and equally similar to strength training. To attain this, do 30 seconds jogging on a treadmill before springing out for about 10 minutes. This also goes for cardio disciplines.

Another research (1999: Journal of the American College of Nutrition) also shows how cardio affects muscle reduction compared to resistance training. Although both groups lost weight, the “cardio only” group lost more – 9lbs muscle and RMR by 210 calories/day while the “resistance training only” group lost just 1.8lbs muscle and RMR by 63 calories/day.

A study from 1999 in the Journal of the American College of Nutrition put two groups on a calorie restricted diet, with one doing ‘only cardio’ and the other doing ‘only resistance training.’

Rigorous exercise without eating a well-balanced diet is almost a futile journey. Also, both bodybuilding exercise and strength training work hand in hand. This is probably why you need to push yourself further into reaching those laid down goals you’ve set for yourself. You also need to change your training style with time. This will give you a perfect shape and physique.

viagra usa plus Diet and Genetics

a woman smiling and holding an apple with a strand of DNA overlaying the pictureDiet is a whole new phase entirely, and it consists of anything and everything that goes into your body. To build a muscular physique, you would need to eat appropriately and largely. Eating lightly won’t help in any way. Bodybuilders are known to eat so much food and snacks all the time, this food serves as fuel which the body uses in building itself. Therefore, don’t be scared of eating until you are fully satisfied. Burn the unnecessary fat off you via rigorous workouts and your body will, in turn, take the cue by processing these foods as fuel in nourishing those premature muscles into matured ones.

On a final note, a genetic factor also plays a big part. In as much as we would like to delve into it now, I’m afraid we will have to postpone it. Be rest assured, we will take you through every aspect and show you how to really “train your genes” no matter your endurance/power level.

In conclusion, we recommend trainees whose goal is power oriented to focus their workout on heavyweights at a lower repetition. Endurance oriented trainees should focus on lighter weights at higher repetitions for maximum optimisation. However, if your goal is stationed between these two, then we suggest you shuttle between these two routines.

Check out some other secrets to good and living longer here.

Share this:

The Secrets to Good Health & Living Longer

What are the secrets to good health and living longer… Longevity, to some, is a function of their genes. They have a history of living till old age in their lineage. Regardless of their habits – drinking, smoking – they still get strong and old. If accidents do not occur, this kind of people lives longer, relatively. But you may wonder, is longevity all dependent on one’s gene?

According to Dr. Thomas Perls, an aging expert, genes are responsible for below 33% of your chances to live up to 85 years. He adds that our longevity is largely dependent on our ‘health behaviours’. In his words “Our genes could get most of us close to the remarkable age of 90 if we lead a healthy lifestyle” and with the level of discoveries in medicines, we could live even more.

Now, if our genes play just about 33 percent of the role, what determines the rest? Well, it is determined by our lifestyle. Your lifestyle begins to tell how gracefully you would age right from when you were born. However, this is not always the case, as life throws different unforeseen circumstances at us at any point of our existence, which could cause significant damages to our wellbeing. 

Life is not promised – It can suddenly change the next minute. But this shouldn’t make you live your life like every day is the last. Rather, live every day with the hope of tomorrow and the assurance that you’ll be here and healthy to live it to its fullness. This positive mentality keeps you health-conscious every passing day. There are several ways you can make your life change for good and configure your mind and body to function optimally. Here are some tips that could help you live a healthy and longer life.

Reduce Stress

man sitting at a desk with his fist raised to the sky as he screams angrilyEveryone seems to be on the fast lane these days. The fast-paced world exposes the average human to daily stress. Our body system, when exposed to such stress, begins to deteriorate. Stress is imposed on us by a handful of ways which comes from work, family, career, our social relationship and other areas where life can become a bit demanding.

One key secret to long life is to cut down stress. Everyone has a different reaction to stress. While some cope reasonably with stressful conditions and easily absorb its long-term effects, others may not really go far. A study revealed the role played by stress in human longevity. In the study, 73 seniors were randomly selected from 8 elderly people’s home. The participants were divided into two parts: no treatment and three treatment which had close similarity in outer structure and expectations – mindful training (MF) Transcendental Meditation (TM) program ineffective distinction making or low mindfulness (relaxation) program.

The study reveals that TM group made the best improvement, followed by MF, contrary to no treatment and relations groups, on joint associate learning; word fluency; systolic blood pressure; mental health;2 measures of cognitive flexibility; treatment efficacy, measures of behavioural flexibility and aging. On perceived control, the MF recorded better improvement followed by TM.

Three years after, TM had a 100% survival rate while MF had 87.5%, a far cry from the lower rates of other groups. This establishes that mindfulness and meditation are the primary ways of handling stress. It is important to understand how you react to stress; such knowledge would help you develop an effective strategy to prevent it from damaging your health and reducing your lifespan.

Healthy Eating

While eating is widely considered one of the essentials of life, unhealthy eating has grave consequences (click here to see so-called healthy foods you should avoid). This has led to an increased awareness a bowl of colourful mixed vegetables sitting on a table that will improve healthcampaign on the importance of healthy eating globally. Many dieting myths have been proven untrue over the years while some silent ‘assassins’ like refined sugar have been discovered as key elements of unhealthy diets which should be removed from our menus.

Generally, food is life. So you must consider, paramount, the need to consume only healthy items. Genetics has gone ahead to identifying food items that could affect our health. This discovery has helped us to be more conscious of what we consume, guiding us to personalising our diet. Besides, identifying the essentials of healthy eating would help you maintain a balanced diet which in turn gives us a healthy and longer life.

Rest Enough

The human body, particularly the brain – depends largely on sleep. Sleep is fundamental to healthy living, but most times, we ignorantly deprivea woman laying on a bed asleep to improve health ourselves of it.  Sleep helps your dieting and workout more effective; so the need to get enough sleep every day can never be overemphasised

With the hustling and bustling in the world today, we hardly have to time to reflect on our lifestyle and focus on the things that could keep us healthy. Depriving yourself sleep and working for as much as 20 hours a day can cause severe long-term health issues which often leads to premature deaths. Sleeping is a natural healing therapy, hence you should get nothing less than 8 hours of sound sleep at the end of every day.

Remain Active

a man and woman running along a path to improve healthRegular physical activities are a primary determinant of your well-being and longevity. If you stop exercising, your body system begins to slow down its functions over time. Yes, just as you need to take out time for rest, getting regular workout sessions is as important. These sessions must not always happen in the gym. Going for regular walks with your dog, going for outdoor sport and socialisation are productive daily activities that could keep you active and healthy. Studies have revealed that engaging in physical activities during one’s leisure can lead to a healthier and longer life expectancy for persons between ages 21 to 90.


However you perceive it, the increase in internet activities, computer games, and television activities, has made the society more sedentary. The onus rests on us to change the current situation and plan out measures to take charge of our individual lives and make it more active. These days, we hardly ever have enough time for the outdoors. We are either out at work or in with the screens.

We need to encourage and motivate ourselves to start living our lives differently if health and longevity are what we crave for. As you begin to age, keep thriving for health and remain active in the game called life. It is overwhelming when people marvel when you tell them your age. The feeling is rewarding.

Share this: