In most cases, people use anabolic steroids in sports and exercise. Sportspersons, including athletes, bodybuilders, footballers and others, who put a lot of stake in improved performance on the field, resort to frequent usage of the drug. The same goes for those who wish to build muscles and cut down on body fat, thereby presenting themselves with well-toned physique.

Researchers have found that there is a growing tendency among youth to abuse anabolic steroids. In sport and exercise the phenomenon is known to be happening for quite awhile. But there are cases where apparently well-built persons too use the drug, believing that without it they will look small and insignificant. In medical parlance, it is called muscle dysmorphia, which surprisingly is prevalent in both men and female, though to a lesser degree in latter's case.

Even as anabolic steroids are known to cause less to grievous harm to health over short to long term of usage, what is equally true is that there are many myths surrounding its supposed ill-effect. One such is that anabolic steroids cause shrinking in penis and testicles. While that is true in short term, over long term the size returns to normalcy soon after exogenous androgen administration is halted. This is one reason why boys at tender age are never suggested to use the drug, for in their case the effect can be quite damaging.

Be that as it may, the fact that the drug can boost muscle size and ability to perform well in exerting games would mean that the use of anabolic steroids in sports and exercise is not going to go away forever. To that extent, the role of agencies to control the abuse of the substances is important.

And indeed that is the reason why the US Anabolic Steroid Control Act of 2004 has been enacted to ban selling and using anabolic steroid and pro-hormone without relevant medical prescription. To what extent the new act is able to check the abuse of anabolic steroids in sport and exercise, while not unnecessarily preventing genuine medical reasons, remains to be seen.

This Article is Originally Published here: Anabolic Steroids in Sport & Exercise

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Do you want a quick, simple and instant way to increase the amount of weight you can lift on virtually every back exercise you perform? Sound too good to be true? I speak the truth, my friend, and the reality is that if you aren’t utilizing this basic piece of gym equipment you’re missing out on some serious muscle size and strength gains. What tool am I talking about?

A pair of lifting straps!

This is such a basic and highly effective piece of equipment yet so many people neglect to use them. For those of you who are unaware, these are basically a set of thick straps made of extremely strong material that are placed around your wrists and then wrapped around the barbell, dumbbell or cable attachment. The purpose of lifting straps is to “eliminate” your grip from the equation by forming a secure connection between your wrist and the weight. If you use these straps properly you can basically hold onto the bar and perform your exercises while expending almost no energy from your forearms.

Why is this so valuable?

Picture this scenario…You’re performing a set of deadlifts (arguably the most powerful muscle-building exercise known to man) with the goal of performing 8 reps. You psych yourself up, grip the weight and clear the bar from the ground. The set is going well, but by the time you reach rep number 5, the strain on your grip is so great that you can no longer hold onto the bar. You’re forced to stop the set because your forearms reached muscular failure.

What exactly happened here?

Well, you gave yourself an amazing forearm workout! Congratulations! Unfortunately you severely limited the amount of muscle stimulation you could achieve on your back, shoulders, legs, and just about every other muscle in your body that the deadlift targets in the process. This is not a good thing!

Lifting straps completely eliminate this problem by making sure that you reach muscular failure in the major muscle groups that you are intending to target rather than on your forearms and grip. They can be used effectively for almost every back exercise or any other lift where the grip is of concern.

The main argument against lifting straps is the idea that they are a “crutch” and will negatively affect the development of grip strength and forearm size. Let’s get real here. What would you prefer, greater muscle mass and strength in your lats and upper back (and just about every other muscle group on your body) or greater ability to crack open a jar of pickles? Take your pick.

The positive effect that lifting straps will have on your overall muscle mass and strength gains will far outweigh any negative effect that they have on your forearms and grip. Besides, you can easily incorporate specific forearm movements into your routine to develop your grip strength and forearm size. If you aren’t using lifting straps already, get on it! You can find them at almost any store that sells sports or fitness equipment or you can order them online. They sell for about 10 or 15 bucks and are well worth the price!

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The #1 fear that people have when investing in a home treadmill (or any piece of exercise equipment) is that they won't use it. 

You know the story. It gets delivered, you set it up and enjoy it for a few days...and then it sits...and waits. 

A few months down the road, you notice how dusty it has become and how much space it's taking up. And you remember how much weight you were determined to lose by using it faithfully every day. But now, unfortunately, it doubles as a clothes rack. 

Never fear. This article will help you make sure that DOESN'T happen. 

A treadmill provides the best overall cardiovascular workout & it's still the number one exercise machine for those who want to lose weight. So it's an investment in your health that will pay large dividends...if you are prepared to get the maximum benefit from it! 

Here are 5 easy ways to get the BEST use from your home treadmill: 

#1) Do your research first 

Make sure you look at what each treadmill offers you and compare it to your unique needs. 

For example, if you live in a condo and/or like things neat and clean, a folding treadmill might suit you best. If you want a folding treadmill, do you prefer a manual folding treadmill (like most folding treadmills) or do you want a shock-assisted folding treadmill with wheels on the bottom that's easy to move? 

If you like to drink water during your workout, make sure there's a water bottle holder included in the treadmill console (it might surprise you how many treadmills do not have this feature.) 

Do you get bored easily and need a challenge? What about getting a treadmill with lots of user programs or one that is iFit compatible? 

These things may seem little and maybe it might cost you a bit more; but if it means you're actually going to enjoy your workout it will be well worth it! 

#2) Place the treadmill in a 'happy' spot. 

By 'happy' I mean well-lit, open and stimulating. Don't put it so you face the bare wall when you walk or run. I've tried this this and the workouts don't last long! If you get bored easily, put it facing the television or facing a window where you can have an attractive view while working out. 

Rooms and spaces have definite 'feels' to them and that will affect the success of your workouts. Make sure your treadmill is placed in an area that makes you feel energized, happy and mentally stimulated. 

#3) Get your exercise arsenal ready BEFORE the treadmill arrives. 

Do you like listening to fast music when you exercise? Do you like watching your favorite movies? What about reading magazines? What inspires you to work out and feel your best? 

Get these things ready even before your treadmill arrives and you'll be three-quarters of the way there. Have several workout or favorite CD's around. Get your favorite movies or shows on tape. Gather your favorite magazines. 

By having an 'exercise' stash around your treadmill, you'll be inspired to workout AND you won't be stuck running around looking for something to do when you want to start exercising. 

Again, this may seem simple, but it works. Why do you think gyms have magazines, televisions and CD players handy? 

#4) Make an exercise plan. 

Before you start working out, try making a plan, a "roadmap to your rock-hard body" so to speak. By writing down how long and what kind of workout you'll be doing in week 1, 2, 3, 4 etc, you'll get yourself psyched up for success. 

Remember that every time you workout, you are planting the seeds for the kind of dream body that you want. 

By having a plan, you can see just how many seeds you've planted (and even how long it will take to start reaping the results!) Have fun with it and you'll be motivated to achieve your health goals (and get maximum benefits from your treadmill!) 

#5) Track your progress 

Ok this is related to #4 but it's more of an ongoing thing. By tracking your progress every day, you get a major sense of accomplishment which snowballs into even greater fat-burning results. 

I suggest you have 'minimum goals' like "I'll walk for at least 10 minutes." or "I'll do 5-30 second intervals." These are easy to do and you'll probably go beyond them - which will encourage you even further and heighten your sense of accomplishment. 

And of course, you're also getting maximum benefit from your treadmill! 

Those are 5 ways to get best use from your home treadmill. Just remember that even a little bit of preparation will pay off large dividends in the long run.

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Over the years, I have been lucky not to have had to worry too much about my weight. I have played a lot of sport, and kept myself healthy. At the age of 40, I was still actively involved in squash, tennis and golf,

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Walking is the easiest and safe and most natural form of exercise. Its an effective exercise for people of all ages and all levels of health.

Studies have shown that regular, brisk walking can lower cholesterol levels, stimulate circulation, strengthen the heart, and decrease high blood pressure.

It reduces the risk of developing serious health problems like diabetes, osteoporosis (brittle bones), and heart diseases.

Walking strengthens and tones the lower body especially when done on an inclined surface. It increases one's endurance particularly if there is progression of difficulty. It also reduces stress and depression and increases the sense of well being.

Walking contributes to effective weight control. Numerous studies show that a person who walks 10,000 steps a day can burn 2,000-3,500 (equivalent to 1 pound of fat) extra calories a week.

For weight loss, it is now recommended to complete 10,000 - 15,000 steps a day.

According to the book "The Fidget Factor" by Frank and Victor Katch, walking on the job for one hour at less than 3.2 kilometers per hour (slow pace) can burn 108 calories for a 110-pound person, 144 calories for a 150-pounder, and 192 calories for a 203-pounder. This is approximately equivalent to 40,000 steps, 3.2 kilometers.

The heavier the person is and the faster he/she walks, the more calories can be burned in one hour. The number of steps completed would depend on one's stride length.

Lifestyle walking is the most frequently performed type. It is what people do when they get up from bed and move, walk around, or take a stroll in the park.

This kind of walking is low-intensity. It is different from fitness walking that is designed to increase the heart rate and help burn extra calories.

The amount and duration of lifestyle walking that a person does might depend on several factor.

Occupation

A study by the American Council on Exercise examined on-the-job physical activities of 10 common occupations in the United States, Secretaries were shown to walk only an average of 4,327 steps per day (2.7 km) as compared to mail carriers at 18,904 steps (12 km).

Bases on lifestyle assessment, an average office worker, unaware of lifestyle walking recommendations, can only complete 1,000 - 4,000 steps/day.

If your job requires you to sit for eight hours, try to insert at least 30 minutes of accumulated or continuous walk within duty hours. You can further increase inside the mall or in you village. Purchase a pedometer to monitor your steps.

Economic Status

It is not surprising to find out that some well-off individuals with cars and drivers can just finish up to 1,000 steps/day. The effort to walk more for health has been replaced by confinience. But commuters can have an additional 2,000-5000 steps a day.

For those living in secure villages, try to walk early morning or at night outside your house and try to complete at least 5,000 steps/day.

Environment

Asians living in countries like Hong Kong and Singapore are known for their flavorful dishes. They love to eat, yet they do not get fat because they love to walk in a walk-friendly environment.

For office people, you can try to walk your way home.

Now is the time to explore your location and find the safest and most convenient places to walk.

Intention to Lose Weight

Usually, a person who is motivated to lose weight will intentionally increase daily target steps. Daily steps can even be doubled once educated about their effect on faster weight loss. But the amount of additional steps will be based on existing exercise programs and target calories to burn per week.

Identify you goals and set a distance or number of steps per day. An accumulated 5,000 - 8,000 steps during the day is good enough to improve or maintain health.

Its benefits will be more evident if you switch to fitness walking where there is progression in speed, intensity and duration.

You need to walk more to burn more!

Floreshca

http://lifestyle100.blogspot.com/

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Is stress affecting your weight loss battle?

Stress brought on by dieting is added to the personal and work life stresses that we face every day, often resulting in a "vicious cycle" of increased stress and increased food intake. People under stress tend to engage in self-defeating and unhealthy behaviors such as binge eating and there is strong biologic evidence that stressed-out people may tend to put on the pounds faster. "I'm stressed, therefore I eat." Many people complain that they overeat in response to workplace or personal stress. If this sounds like you, read the following tips for managing stress-related overeating to help you check this unhealthy habit.

1. Practice waiting. Postpone your instant gratification when hunger hits. Tell yourself you'll wait 10 to 30, minutes to eat. Chances are good if your cravings are only stress-related, they'll disappear when you allow yourself to become distracted.

2. Keep a food journal of what you eat each day. Knowing you have to write down every snack or nibble can be a good way to remind yourself to think before eating.

3. Enlist a friend's help - ideally one who also is tempted by stress-related cravings. When you feel like eating, write him/her a quick note or make a phone call.

4. Keep yourself nourished. Eat regular, healthy snacks to maintain your energy level. Skipping meals while under stress only prompts you to eat more, and unhealthily, when you do get around to eating.

5. Post some reminder messages wherever you're likely to see them when stress-related cravings begin. Use any message that works for you. Examples might be "Are you really hungry?" or "Think about why you're eating."

6. Physically remove tempting food items from your home or office. Never go shopping while hungry and always make a list of food items prior to shopping; bring home only what you feel good about eating.

7. Take time for yourself every day. Whether it's 10 minutes to reflect and relax, or whether it's some fun activity that will revitalize you, it's critical to do it. Health is not just physical, mental well-being is just as important, you deserve to mentally de-stress everyday!

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Sometimes weight loss can be a whole lot easier than most people believe. Rather than trying to maintain a strict diet regime, the person trying to lose weight should just make small adjustments to their lifestyle rather than a dramatic change that will ultimately result in failure.

The simple process of drinking an additional glass of water each day, or a short walk around the block once or twice a week will ease the body into the changes that are required for weight loss.

Another wise move is to stay away from the bathroom scales for a week or two, so the weight loss process doesn't become an all-encompassing ordeal that needs to be measured every day of the week.

By leaving the weigh-in times a little longer apart there is more chance that they will show a reduction in weight, whereas daily weigh-ins can fluctuate depending on the time of day and various other factors.

Even a small reduction in food intake can have a dramatic effect on bodyweight over a period of time. Alternatively, a change from one food to another can also have a huge effect on weight loss. A simple example of this would be to substitute a food high in carbohydrates with an equal quantity of food that is lower in carbohydrates and higher in protein. This change alone will help to reduce body fat and it will also help to eliminate hunger pangs.

Now consider the effect that a few extra glasses of water each day will have when combined with a walk around the block a couple of times a week and a change in foods from high carbohydrates to high protein. When you combine all three changes they can have a really dramatic effect on fat reduction over a period of time with little or no stress and emotional strain on the person losing the weight.

People who follow this method of weight loss are more likely to maintain such a program for a lot longer, and it is this constant change that ensures success, unlike the fad diets that people try off and on throughout their life.

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