The Colloid Base

You’ve probably been hearing about “core” exercises and Pilates
for quite a while and are probably doing it once to thrice a
week, you’ve probably used different DVD’s, different styles
techniques and different equipment just to get that great body
that everybody is drooling about. Hearing of all this, you’ve
probably heard of the Ever present Pilates Ring, the non bulky,
and cheaper alternative to all of those bulky machines.

The Pilates ring of course, as its name says, is used in the
practice of Pilates, specifically for Winsor Pilates. Winsor
Pilates makes use of low intensity workouts that work on the
“core” of the body. By core it means the muscles in the abdomen,
back and pelvis. As these are low intensity, these can be done
even by those who are of weak health status. But just because it
is low intensity doesn’t mean it’ll take a long time for
results, or won’t have results, in fact Winsor Pilates promise
results in a month, when it is used three days a week. Wisnor
Pilates is distributed on DVDs.

A Pilates ring however, aside from being used to tone the
buttocks and the abdominal and pelvic muscles can also be used
to specifically target muscles in the leg, pecs, lats, triceps
and biceps. It is an all around exercise accessory that everyone
should have. To change position, you can reposition the ring in
either your arms or your legs, whatever location it is that you
want to tone and improve, and basically and squeezing it. But
there is more to a Pilates ring than merely squeezing; anything
done wrongly can cause injury, especially when exercising, so
before you start, try to consult a certified Pilates instructor.

Pilates rings also have different brand names, and depending on
the manufacturer, different resistances. Some manufacturers
offer a line of different resistances; some offer just one line
with one resistance. It is suggested that you get those that
have varied resistances so that you’re your body has been used
and toned at a certain level; you can further increase your
workout by increasing the resistance of the Pilates ring. Some
rings have a stronger resistance for a harder workout; some have
lighter resistance for a lighter workout. Just remember, make
sure that you can take the resistance before rushing into it.
Anything, no matter how foolproof can be dangerous if used
incorrectly, in short, you might get injured if you use too much
resistance. Again, try to consult a certified Pilates instructor
before changing resistances.

Pilates rings, boast of foam padded grips for the comfort of the
user, these are the parts that make actual contact with the part
of the body, making the exercise more comfortable than if done
without one. Pilates rings are made of lightweight material, and
may be brought with you anywhere, to the gym or at home or
during travel.

The Pilates ring is only one of the few accessories, or if you
must, equipment that Winsor Pilates incorporates into its
program for a better workout. However, you don’t really need a
Pilates program to be able to use a Pilates ring. Although the
ring was made especially for this program, the Pilates ring
itself can be incorporated into any other type of exercise
program that you currently have, providing that you consult with
your instructor.

A home gym can help you build muscle, produce an attractive body, rev up a sluggish metabolism and shave years off your age.

If you choose wisely, you’ll have all the tools you need to accomplish these goals (and more). But not everyone knows where to start or how to get the most from a home gym.

When clients ask me about buying home gym equipment, here are 5 things I tell them to get the most from their purchase:

1) Buy a well rounded piece of equipment:

Unless you have hundreds of square feet in your home to dedicate to multiple pieces of equipment, you should look for a home gym that covers all the major exercises (including the ones you don’t like), such as chest, back, legs (hamstrings & quadriceps), shoulders, biceps and triceps.

2) Make sure your home gym is stable:

There’s a saying, ‘You get what you pay for.’ Most of the inexpensive home gyms you buy from a local department store have very narrow bases, so they tend to rock a bit. Stay away from home gyms that do not have a good stable base.

For a basic rule of thumb, look at home gyms that are more ’square’ or ‘as high as they are wide’. As an example, you won’t want a home gym that 10ft high x 2 ft wide x 2 ft deep, unless you are going to anchor it to a concrete floor.

3) Put your home gym in a place you will use it:

If you leave your home gym in a room you normally don’t go into to, odds are high that you aren’t going to use it. The more inviting the room where you place your equipment, the more likely you will use it (how many of us really want to work out in a dungeon?).

If there’s only one place you can place your home gym, then work on the room. Maybe add a coat of paint or put up pictures that inspire you. Add a stereo system or a wall mounted television. By making the room inviting and inspiring, you’ll ensure that workouts will be enjoyable.

4) Make a simple & short workout routine:

Don’t go making or using ‘Mr. Or Ms. Olympia’ home gym workouts. That’s the first big mistake that people make when they first get their equipment. Instead, start by making a workout that is only 30 to 45 minutes long. That’s less than a 1 hour TV show.

Do this workout 3 to 5 days a week. Remember to work all your muscles (not just the ones you like) for optimum results. It helps to keep a record of your workouts on paper so you can see just how far you’ve come.

If you’re stuck on what to do, don’t worry. Many home gyms come with beginner workouts. But again, don’t go all out and kill yourself the first few workouts - start from where you are and build on it. Consistency is key for a killer body.

5) Write your workout days on the calendar:

Like any important appointment, make an appointment with your home gym. You need to make the effort to put yourself, your body and your health first - especially at the beginning stages. Experts tell us it takes 3 to 6 weeks before actions become habit. Once you’ve built the habit of working out, it will get easier.

To help you stick to your exercise appointment, get loved ones to encourage you and make you accountable. Once you get past the 8-week mark, you’ll feel (and look) so great you’ll wonder why you didn’t get a home gym sooner.

So those are 5 ways to get the most out of your home gym equipment. If you want to know which home gyms are my picks for ‘Best Buy’ check out:

http://www.freetobethin.com/article_Home_Gym_Reviews.html

Enjoy and good luck!

Charles O’Neill is a certified personal trainer and contributing writer to Diet and Exercise Reviews.

For more home gym ‘Best Buys’ for 2005 visit: http://www.freetobethin.com/article_Home_Gym_Reviews.html.

Losing weight can be an insidious challenge. The concept
certainly sounds straightforward: burn more energy than calories
consumed and over time you’ll lose weight. But this simple
formula does not consider the “human” factors at work. For
example, how do you deal with that very human factor called
hunger? It’s really tough to consume fewer calories if you’re
hungry (or think you’re hungry - a difference without a
distinction when it comes to the drive to eat more). In my case,
I feel hungrier when I’ve been exercising heavily so I sabotage
the magic formula because even though I’m burning more energy by
exercising, that innate human force called hunger is searching
out more calories to consume and oftentimes the pendulum swings
back in favor of consuming more calories than burned. This is
not to say that we should cave in to hunger; if we’re trying to
lose weight then chances are we’re probably eating too much and
thus hunger alone is not a good indicator of how many calories
to consume. So, the challenge is to somehow control and manage
our hunger so that we are successful at cutting our consumed
calories. The attached article by Eric Sabo of the Denver Post
suggests adopting new habits that will help manage hunger so
that you become more comfortable consuming less food.

Most Americans have the same problem when it comes to losing
weight and staying well. The foods we like in our culture are,
for the most part, terrible for us.

* Chocolate milkshake * Chicken fried steak with steak fries *
Grilled hamburger with the works * Mom’s favorite pie

I hope I’m not making you too hungry. You may not LOVE the items
I just listed, but it’s a sure bet 90 percent of those reading
this article could easily down at least one of those items RIGHT
NOW!

The problem is, these items are sky high in fat and other
not-so-good-for-you ingredients, plus low in fiber. It seems
like EVERYTHING that tastes good isn’t good for us.

If you don’t believe me, read the ingredient tables on all the
“low-fat” foods at the supermarket. Almost all of them have much
higher levels of fat than you would guess. Keep reading tables
and you’ll likely get a little depressed. When I tried this
exercise, I left thinking that carrots were the only truly low
fat item in the store.

One way to get the right idea about healthy food is to think
about what we would eat if we didn’t have a supermarket up the
street. Think about what great, great grandma ate on the farm
100 years ago before all today’s convenience foods took over.

Chances are you would eat vegetables you grew in your backyard.
You might occasionally dine on chicken you had raised yourself.
Cows were very expensive in most areas, so it’s unlikely you
would eat beef more than a few times a year. If you could catch
a fish, you might eat that, and it wouldn’t be deep fried!

Get the picture? That’s how almost all peoples of the world ate
until very recently. Humans were designed to eat vegetables and
fruits mostly, with very little preparation and no additives.

Steer your diet toward that kind of old fashioned thinking and
you’ll be surprised how your weight goes down and your health
improves.

And while you’re at it, remember that it’s been only fairly
recently that people had automobiles. I’ll bet when your city
was founded, most people walked everywhere they went. And that’s
the other part of the equation. Get regular exercise to lose
weight and improve your health. You don’t have to be an athlete,
just get out and walk for a while several times per week.

Try these common sense methods and you’ll be surprised how well
they work.

Since ancient time bee pollen has been considered as an
ultimate health food in many ancient text and legends. Bee
pollen has since then been praised as being a healing agent for
many other ailments.

Bee pollen has about 45 calories in one Tablespoon. Bee Pollen
contains many essential nutrients including 22 amino acids,
bioflavonoids, natural antibiotics, hormones, natural sugars,
vitamins, minerals, enzymes, and EFA’s.

Bee Pollen Benefits

Animal Studies suggest that bee pollen may help with weight
loss. But there are no studies showing bee pollen’s effect on
human metabolism. Some reports do show that bee pollen may help
with the appetite control in humans.

Bee Pollen has been touted to increase energy levels and
increase performance, thus making it a favorite supplement among
bodybuilders and other athletes. Performance Enhancement has
been attributed to the use of bee pollen. It has been shown to
produce an accelerated rate of recovery, and those not receiving
bee pollen supplementation have shown declining performance
rates and recovery.

Bee Pollen also has been used in Europe and the US as a
treatment for prostate enlargement, prostatitis, and other
prostate problems.

It’s shown that Bee Pollen counteracts the effects that
radiation and chemical pollutants. Bee pollen contains
anti-oxidants that destroy free radicals that are caused by the
exposure to radiation and other pollutants. Studies show that it
can reduce the side effects of radiation treatment.

Many people who are allergic to pollen are able to tolerate oral
bee pollen. However there have been reports of a small
percentage of people who initially ingest a large amount of bee
pollen may develop allergies, sometimes severe, and minor
gastrointestinal irritation and laxative effect to oral bee
pollen. People severely allergic to pollen should no use oral
bee pollen. Also like any other medication/supplements take with
caution and under doctor’s supervision.

Bee Pollen has many benefits and is said to help aid in weight
loss and workout performance. The preferred way to use bee
pollen is in capsule form and can be found from many nutritional
supplement sites around the web.