All posts by scienceadmin

Should You Exercise While Feeling Under the Weather?

As much as we wish we all could, there is no stopping being ill. While a select few will only get sick once or twice through the year, others have more instances where illnesses find us. When the time arrives, it can keep you stuck in bed, away from your job, and being put in a situation where you can’t exercise, or can you? Unless you feel that you absolutely have to, I would suggest that you focus on getting the rest that your body needs. However, if you are determined to sweat out your illness, you shouldn’t treat it like you would a big lifting day. For safety sake and because you are more susceptible to becoming winded, it is best to keep your weight numbers and reps low. You have to realize that you won’t be in tip-top condition and trying to strive for that will have you feeling worse than you did before. As far as time is concerned, I would try to keep any workouts done while under the weather to no more than twenty minutes.

The purpose of working out when you’re sick is to either: cleanse your body of toxins, not fall back on your fitness routine, or both. Before you get ready to head out of the door, with your gym bag in hand, there is more that you need to know. First, we have to understand that being sick is a vague term for a lot of smaller symptoms that determine what illness you have. If you are experiencing any sort of vomiting, DO NOT go out into the gym. For one, you are likely having a very strong illness, where working out would do more harm than good. Secondly, the last place that you want projectile vomit in would be the gym. Just thinking about the horrified looks of others, if I were in that situation and had to puke would mean I would probably never set foot in that place again.

sickness symptomsAs far as being an overall caring human being goes, please don’t go and lift weights while you are still contagious. A big sign of determining being contagious is a quick fever check, if your temperature is too high, you are likely still capable of passing the illness. I know that I would hate it if there a sick person coughing and leaving snot all over the place, especially if he uses the machine before I do. Also, with having a fever, it’s not smart to play around with your body temperature during a time where you are so weakened.

A lot of people confuse getting allergies with being sick, I’ve suffered with allergies for about fifteen years so I could say that I’ve had those same thoughts. If you aren’t having a fever, show no signs of vomiting, you will do much better with working out, even if you don’t feel one hundred percent. Once you get your shoes on and get moving, you could notice that, by the end of your workout, you started to forget that you were even sick. To sum it all up, remember that workouts (while sick) are hobbies that you can still skip a day or two on, with sickness being a great reason. If you feel that you must exercise and provided your symptoms are contagious, keep it simple and take it slow.

Why My Weekend Was Total Anarchy

It’s not often that you get the amazing and unique chance to try out a preworkout supplement that has won awards. It’s hard to believe, but there are truly a handful or two of supplements that I feel are deserving of a true honor as an award can give. I can sit here and spew out endless hype filled sentences but you will know that I don’t like to roll in that manner. Let’s get down to the meat of this supplement and start look at the cold hard facts. Based on extensive new research into nitric oxide and its effects, Muscletech has used their findings to create a better form of n.o. that we are so desperately needing today. Deciding to give their findings a new and exclusive name, nitrosigine was created. Not content to merely tread water that has been walked though many times before, Anarchy is setting out to change how we look at pre workout supplementation. We have the usual contenders for what a supplement should have, which are caffeine and beta alanine, upon further inspection that are some great and rare ingredients I want to talk more about.

When a company is able to provide the consumer with exclusive ingredients, you know that you are going to be in for a treat. It is nice to be able to be provided with a supplement that you know no other company can offer. When it comes to that pumped up feeling, it seems like it is a must for any aspiring weightlifter. I ended up trying this supplement because of the Muscletech name being associated with it, I kept using it because of the Nitromax and Nitrosigine working together. To have, not one, but two different ingredients that have been created and are new to the world is a really cool thing to get to be a part of. I’m not kidding when I say that it felt like my shirt had gotten two sizes smaller, within a matter of thirty minutes, that is how well Anarchy provides you with fuller muscles.

This is a small piece of information to be so concerned with but I have to say how cool I thought it was for Muscletech to mention that you should shake the cup that Anarchy is being used in. I can back up the claim of this manufacturer by agreeing that shaking my shaker bottle for about twenty seconds left me with no clumps at all. It’s nice to see such a big company recognize a common problem that can happen with their supplements, right out in the open. In an industry where many companies falsely assume user error for why their products are being as effective as possible, Muscletech provides some much need information that can drastically enhance how you enjoy their products. You can find Anarchy available in thirty serving containers, which can go pretty far, depending on your tolerance to these kinds of preworkouts.

For someone who is sensitive to energy products, you could easily notice that thirty servings of Anarchy could get you well past a month’s use. For someone like me, who has a high tolerance for what is supposed to give him energy, even being able to get through fifteen lifting sessions with Anarchy will give you an experience that you will not soon forget. This supplement is going to be available at all major supplement retailers, anything with the Muscletech name should be able to be well stocked up on, too!

Choosing Good Footwear for Weight Training

When it comes down to it, the kinds of shoes that you can put on can range widely. I only worry about two criteria when it comes down to choosing a good shoe and those are comfort and safety. I’m not concerned with the latest fashions or colors. Honestly, I could care less how it looks to others, as long as I am able to complete my sets correctly. It shouldn’t need to be stated but do not ever attempt to lift weights barefooted. Not only is it just plan gross but lifting weights without shoes on gives your feet no protection. If you didn’t know, your feet contain many small groups of bones, those of which can easily be shattered. If you are in a dire situation where you have no shoes, please wait and come back to lift weights at a time where you do have the proper footwear.

Most workout centers that I go to wouldn’t even let someone in the door without shoes. If you are lifting weights in the privacy of your own home, it is still suitable that you do have some form of footwear on. As we look closer at the kind of shoe you will want to go with, I recommend going with an athletic type of shoe. I can understand where the previous sentence doesn’t make things crystal clear so why don’t we begin to rule out more shoes that you do not want to take to the gym with you. All of my fellow boot wears might not like to hear this but no, you need to leave your boots at home.

I don’t have anything against wearing a pair of boots, it’s actually what I will usually choose to wear when I go out in public. However, boots will most likely have an elevated lift at the bottom of sole, which will make it hard to maintain your balance. Boots are great for making you appear taller, which is good for a boost of self-confidence but it is ironic that this very same sense of confidence will be broken, once you start feeling your legs topple over. Another reason that I would have to say no to wearing boots to workout in is because they will usually fit over the lower part of your legs.

Having footwear that locks a good portion of your legs isn’t great for when you need to quickly move around, like when you are setting down a barbell. Those who prefer to do things from a more classic perspective will want to get their feet into a nice pair of Converse All Stars. I love the sneaker type of shoe and I like the way that the All Stars keep my feet low to the ground and in perfect balance. I want to be as cozy as possible when I am working my hardest so I will often take a nice pair of athletic shoes that have some cushion in them. By using a shoe that still has a soft build to it, I am able to stay low to the ground without having to sacrifice my own personal comfort. Don’t be concerned with name brands either, they are likely some cheaper footwear options that work just fine. Personally, I would be just as satisfied with a low cost pair of tennis shoes than I would from some top of the line shoes, it makes it much easier for me.

Why I Enjoy Using Forced Reps

Usually, you will see that a plan of certain reps is to always be followed when you’re working out. We all have those days where strength is not our strong suit and we will unfortunately have ourselves disappointed. Don’t just take this as the truth, there is a way that you can increase your strength, even when your body isn’t feeling up to the task. Forced reps are a kind of lifting style that you can use after you’ve exhausted all other options. The science behind a forced rep is simple, when you are at the point that you cannot complete another repetition, you pause for a moment and then force more reps. What you want to aim to do is only for us a couple more reps, or until you can meet you limit, do not force more than five reps.

The reason behind not wanting to continually force heavy reps onto your body is that you could really hurt yourself by doing this. Forced reps should not be used during every workout and when they are should only be used as a last resort. For example, you wouldn’t want to force a rep on every exercise you do but if you find that you’ve been struggling with your squats, forcing a couple more reps could be that last determining factor and you lifting more from that day on. I came up with the concept of trying forced reps into my training when I had finally had all that I could take.

I was steadily increasing my strength and most everything that I did, with the exception of one or two workouts. I found myself continuously more and more upset that I could not break through this simple plateau. I have even changed up the days that I lifted and put more space in between my days off but nothing was able to allow me to get that strength I wanted so badly. For the exercise that was giving me fits, my goal is to complete eight reps at 250 pounds. Something else I would advise, if you are thinking about forcing reps into your regimen, is that you’ll want to stick with a weigh that is only slightly higher than what you’re used to.

Again, not knowing where your strength range is and trying to complete an exercise with something you can’t carry can easily break your bones and shred your muscles. I would keep getting stuck on only being able to complete two repetitions of this very very powerful movement so I would gradually try to force another rep at the end of the exercise. Over time, I did finally get past my old limits and with the use of forest rats was able to finally complete the 250 pound lift for eight repetitions. After those weeks of forcing myself to do more than I thought I was able to, I quickly would go on to be able to actually hold 300 pounds, a feat that I am very proud of. Listen to me, your mind is telling you that you can’t do something, your body can be the one that shows your mind who the real boss is!hes-mad

If you are thinking that you’ll be stuck lifting the same amount of weight until the day that you die, it doesn’t have to be that hard. Remember, sometimes the brain is only telling us the negative thoughts that we give it. You know that to lift well you have to fuel not just your muscles, but your mind, as well!

Angry Exercise Not Good on Your Heart

You may want to read the following closely, if you are someone who enjoys nothing more than a good workout while they’re angry. Before the following study is mentioned, it was natural to want to work out when you’re angry. Having done it numerous times myself, I always found that an angry workout helped me to grow more muscle. Nevertheless, after hearing about just how bad for you angry exercise can be, I know that I will definitely have my mood in check before I pick up a set of weights. The study that was done has found that your three times as likely to have a heart attack while working out angry, when compared to being a normal state of mind. When looking at the numbers, I know that I wouldn’t want to gain muscle at the expense of the health of my heart. If something is bothering you enough to make you extremely angry, it would be better to let cooler heads prevail before you take that anger out in the gym.

As our bodies are adjusting to going through the motions, certain parts will react accordingly. When you find yourself mad or upset, your heartbeat will speed up. With a heart rate that is already sped up, the last thing you want to do is start an activity that’s going to speed it up more, this is where the increased risk for heart attack comes into play. The same holds true for aerobic exercises, not just tied to weightlifting, but other forms of activity that can also speed up the heart should be avoided while you’re in a bad state of mind. As good as it may feel to conquer the iron while you’re pretending that you’re taking your anger out on someone else, you should just lay low until that anger subsides. Trust me, you won’t need to stress yourself out further over worrying about minuscule muscle gains.

Since strength is not directly tied to anger, once you have calm down you should find that you’ll still be able to lift as good as you always have been. Don’t think that you’ll be sacrificing any muscle if you wait until you feel better to work out. What is most important to keep in mind is that your health should always be your number one concern, I don’t care how quick you could gain muscle. By making sure that your mental well-being is taken care of, this joy will extend to your physical sense of well-being. It is common for the heart rate to accelerate when exercising, the worry occurs when you speed up an already quickened heartbeat. When something does set you off and angers you, you will feel differently than you did when you were in a good mood. What isn’t as easy to see is all of internal shifts that happen, once you decide that your mood is changing. I can’t say that you should never be angry, that would be impossible to expect. What you can do though, is to wait and let that anger subside before you go out to the gym.

We all have our own distinct motivations that separate us from everyone else. You don’t have to go through life being mad at everyone, practice relaxation or if you feel that this rage is always there, you might need to think about seeking professional help.

Three Foods That Are Killing Your Diet

Not being one that likes raining on others parades, I feel that I do want to list three foods that, when not used in moderation, can be devastating to a diet. I don’t want to leave you with only negative advice about these foods, so each pick will have a healthier substitute that you can implement into your diet for each food choice.

Pizza – I love this food as much as the next person. Being that you get options to load it with toppings, cheese, and just about anything else you can think of, Pizza is an amazing food. However, if you were on a diet, a couple of slices of this snack could easily ruin your determination in a heartbeat. While containing tomatoes, cheese, and meat, it can be used to gain weight but most of the gains will come from fat. As you see, even though pizza does have good base ingredients, there is a lot of extra additives placed onto a pizza. You can use many of the commonly associated pizza toppings on a salad, you may just want to go a little bit lighter on the ranch dressing.

cheesy pizza

Ice Cream – This pick is known as most people’s choice as a favorite comfort food, this one can really add on extra calories that will translate into additional fat accumulation. Although, there are healthier alternatives available, it’s going to be pretty frustrating to try and track down an actual healthy ice cream, as fat as I Know, there isn’t one that exists. However, if any readers know of some good choices to replace ice cream in someone’s diet, please let me know Being that it is so difficult to try and find something that is remotely close to ice cream, while still being healthy, your best pick will be a sorbet dish.

Bread – It’s hard to say too many bad things about bread, as it is used in so many different foods! What I wanted to make more clear was the kind of bread you’re using, it has everything to do with it being a good choice of bread for a diet. I try and use wheat bread, whenever possible, as it is a better choice than white bread. You will be eating a lot of hidden sugar and extra carbohydrates with bread but the numbers are much lower when looking at wheat bread versus white bread.
The three foods that we’ve covered are not bad foods, by any means. I think that what makes a few truly good or bad is the attitude of the person eating the food.

For everyone, a bite of pizza would not put their diet into jeopardy. When speaking with someone who may be of a weaker mindset, these three foods can end their diet altogether and I would never want that to happen. It certainly isn’t wrong to want to have the three foods that comprise this list. Also, you can have cheat days setup to where you can consume these goods, as long as you know when to set limits. I have picked foods for this list that were also very easy to keep eating, you have to exercise caution to ensure that you aren’t doing too much damaging to your personal goals. Whenever you feel those hunger pains that are getting you down throughout the day, it could also be a sign that you need to drink more water. I would recommend that you try and indulge in water should you feel that afternoon snack urge begin to rise.

Is Yoga for Metal Heads Any Fun?

We try to do a decent job of letting you know about all the cool and innovative fitness classes out there. Whenever I heavy metalmention yoga, I know that many of the male readers probably skim on to pass up on it. Men, listen up, I think that our prayers have been answered, as there seems to be a yoga class for us. Being relatively new, there is a yoga class that is shunning the age old clichés of calming instrumentals and nature sounds for leather chaps and spike bracelets! In all seriousness, metal yoga may have a smaller following than the relaxing classes we all know and love, but that’s ok. Metal heads have always been a fringe group, when compared to their top 40 counterparts.

If you were to bring this up to any metal fan, it’s likely they already know and that is one reason that keeps that community together, the mutual bonds between those people. I know that when the time is approaching for me to start weight lifting, I’ve got to have tunes that rock, no easy listening allowed. When doing yoga, there is not unwritten law that says that the music has to be what you would hear in an elevator. Seeming like an oxymoronic style clash, it’s still possible to find true peace, while a Juda Priest solo is blaring in your ears.

The change of scenery, when thinking of what you usually picture in a yoga room, can be jarring to some but don’t worry, no one will kick you out for not wearing all black. The class that I had signed up for brought me into a dimly lit room, with a minimal setup. I’m not casting my yoga in a negative light, I enjoyed the minimalistic look, as it adhered well with the overall vibe of the class.

Having taken someone with me, I wanted to have a compadre there with me, to witness this new and more intense style of yoga. I don’t want to give too much away, as I hate taking away surprises from others, just be prepared to be enlightened, should you choose to go. At first, the loud waves of heavy metal had me wanting to stand up and proudly proclaim that this was not going to be for me. After following the instructor, who I’m fairly sure was just a guy who rented out the room, I did start to let my mind wander down its own path. Shockingly, within about five minutes I did start to feel more peaceful.

Should you feel that the music in your metal yoga class is too loud, you’ll want to move to the back of the room, if you can. Ears are amazing instruments that most of us were born with, they are also highly sensitive. I used to drive around main street with music blaring, thinking that I was cool, now I have to ask people to repeat themselves because I semi-damaged my hearing. Saying that this class was only being in a room of people, all listening to loud metal would be doing this class an injustice. I was able to actually learn some new yoga poses that I hadn’t done before, while slowly mastering the standard ones. Lasting about an hour long, I felt amazingly relaxed after walking out of the class door. It was almost as if the anger was starting to slowly subside, throughout the duration of the class I was in.

How Exercise is My Own Fountain of Youth

I have to spill the beans on a secret, I’ve been using working out as my only form of anti-aging treatment and it works great. I’ve never dabbled with all of those creams and other products, just stuck to strictly weightlifting. I’ll admit that I’ve been blessed with an ability to age slowly, at least that’s I hear from others, but I’ve put in the work to get to that point. It is commonly known that regular exercise can help to keep you living longer, nice to know that it will keeping you looking younger, also! How this happens is due to the genetic makeup of how we were all formed.

When exercise is continually done, over long stretches over time, we get hormones released that support keeping skin nice and firm. Being able to keep skin in great shape will pay off tenfold as you continue to age. I’ve seen people damage their skin and watching them become wrinkled in their 30’s is never a good look. It gets way more technical, to fully understand the complex systems that come into play to help those good hormones up to par, it really is fascinating. Where this becomes even more interesting is when you take a look at those exercisers who had a late start in their lives. When older people start exercising regularly, they don’t just age slower, their skin can actually start to reverse the effects of aging. That’s right, all of those creams and lotions never had a shot against old fashioned work!

I am certainly not anywhere near old enough to get those senior citizen discount lunches but I haven’t had any wrinkles popping up lately. What is humorous is how, if my face is clean shaven, I’ll still have to show some identification, just to see the latest horror movie. Take it from personal experience, the older generation can have their reverse aging you can still get started stopped wrinkles right now. If you think about what can cause us all to start aging, there isn’t a stressor that exercise can’t take care of. Stressful situations are most well-known as triggers to cause early aging to set in, good thing that regular exercise has been shown to lower stress levels. There is still going to be environmental hazards that even the longest bout of exercise won’t completely cover up. Needless to say, if you find yourself out in the sun often, with little to no SPF protection, it’s going to take an indeterminate number of weeks to see smoother skin. Isn’t a little bit of sweat worth sacrificing to mean that you can see those cruel age marks disappear?

I always do what I can to keep myself at the tip top of my motivation game, hearing that I’m somewhat safe from normal aging will keep me that much more excited. I guess learning of this amazing new process that our bodies can undergo, when subjected to exercise helps to explain why older weightlifters are never wrinkled up. If you look back at what some previous Mr. Olympia winners look like and I’m talking going back to the pre-Arnold days, these men look great for being sixty-five and up. If you’ve ever thought you were a boring person, just think of how astounding it is that you are a part of a body that can reverse how it ages, it is sort of like having your own superpower or maybe I’ve just been watching too many superhero movies!

Weightlifting Maneuvers You’re Missing Out On

You’ve heard about the old-school techniques to becoming larger, we all have. Withstanding the test of time, the staples to any real weightlifters repertoire haven’t undergone a drastic change, in the past decades. As tidbits often will, we have concentrated on the legendary lifts of the past that we’ve left a few behind, where they should not be. Without further ado, I present these three lifts that aren’t in your weightlifting regimen, but should be.

Hack Squats
Take everything that you’ve learned about how to do low squats and toss it out the window. If you don’t like lifting that squat formmakes you feel slightly off-balance, you might need someone to stand behind you. Yes, if you just starting hack squats, you could feel a sensation that you are leaning back too far, albeit a false fear. With squats that are of the hack variety, you need to put a bar to the rear of you, picking it up in a similar motion to squatting. If you wear shorts to workout in, be advised a bar, being lifted close to the back of your legs could scrape them up. I find that an occasional scratch on my skin, while hack squatting, isn’t far off from scraping my shins during a deadlift. Please keep in the forefront of your brain to not even attempt to lift what you normally squat, you’ll still be making use of your calves but the weight won’t be resting on your shoulders.

Kneeling Tricep Extensions with Dumbbells
While I enjoy gaining tricep strength, over most other groups of muscle, this exercise is responsible for the back of your arms getting a nice burn. To effectively carry out a tricep extension where you’re kneeling, balance is super important. Even if you are only using five pound dumbbells, falling over on one side could leave you with a broken arm. Falls are painful enough, holding weights while nearing the ground only intensifies that pain.

Barbell Shrugs
I never see anyone doing heavy shrugging, which leads me to believe that those same folks are likely missing out on some easy added mass. The setup to this exercise couldn’t be much more simple. To effectively do this exercise, you’ll need to grab a barbell (DO NOT lift from the floor), preferably rack your weights on a stand, if one is nearby. After that, slowly take the weight down and shrug your shoulders, try to get five reps. What I like with doing shrugs is that you can go heavy with them, since you are recruiting more fibers, than you would be with other lifts. While not quite a compound lift, but certainly not one for isolation, the shrug is somewhere in the middle.

These lifts aren’t the easiest ones to do and they sure won’t seem familiar, however don’t let that stop you from attempting any of these listed exercises. As with any new lift that you implement into your already routine schedule, give yourself time to learn. The first time that you try any of these exercises, take the hack squat for example, you won’t feel like you are doing the motions correctly. Whenever I start changing up mundane workouts, the first time that I try out a new lift (no matter how many videos I’ve seen concerning form), I still feel like the new kid on the block who is messing it up. Get limber, take the word no out of your head, and get a little confidence as you step up to the plate to put these new lifts into your weekly plan!

How Exercising Can Save Your Wallet

If you were to stand outside of a fitness center and ask why they keep going, saving money wouldn’t be a likely response. That being mentioned, there are findings that show your muscles and wallet could be thanking you. When comparing those who workout regularly, with those who aren’t active, one group is more likely to be in the waiting room of a doctor! If you thought that hearing about exercising helping you live longer was a farce, the proof is in the (lack of) medical bills. Men and women who are taking their free time and putting it to good use, by exercising have got stronger immune systems, making them less susceptible to medical problems.

Many employers will offer incentives to employees that maintain a healthy lifestyle. It’s a smart move that is made by large corporations, to encourage their workforce to take preventative measures through any of the following methods: walking, jogging, regularly weight lifting, etc. The rewards for employees that are tracking their efforts are usually rewarded with a cut out of their insurance deductible, time off, or a combination. While the ones who choose to be lazy could have more free time, they will likely be shelling it out at the doctor’s office. I used to constantly get allergies and would be seriously ill, once or twice every month, before I picked up taking better care of myself. Nowadays, I end up ill maybe once a year, thanks to a more fitness minded life. The results seem clear, it looks like those who are exercising are keeping the doctor away and doing a great job of it.

With the stacked advantages of saving up funds, this looks like another notch in win column for us! If it is being offered, take a look at what your company could offer, in the way of extra employee incentives to get moving! If not, you could be missing out on many great opportunities, especially if you already exercise, outside of work! I often dodge hearing about how exercising is too expensive for some, which has a grain of truth, there are memberships, supplements, clothes, that will be additional costs to you. Although, when compared to how much you could save in the workplace, those initial costs don’t seem to be too staggering, do they? If faced with a situation, where someone is giving you a bad word for being so obsessed with the way you live, remind them that you are getting healthy, all while saving money, are there any two feelings more awesome than those? Perhaps, now that you know another, adding to the list of many benefits that come with regular exercise, anyone wanting to stay lazy might change their tune. I know that I’ll be reminded, when facing a set that I don’t believe I can complete, that I will be having visions of lower insurance and a longer lifespan! I can’t speak of what certain incentives that I know about, from hearing of others employment but it only drives home the point that you need to find about if your own workplace offers fitness incentives, it is likely most large ones will.

Sometimes depending upon the season of the year, different workplace programs will be in place, largely appearing during the Summer season. When adding in the extra cash you have from not spending it at the doctor, plus the added discounts you will receive on those insurance payments, once again, regular exercise is starting to gain momentum once again!