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Friday, May 14, 2021

20 HEALTHY HABITS FOR HAPPY LIFE! And Dr. Simone Gold | The Fight Against Medical Corruption

 

20 HEALTHY HABITS FOR HAPPY LIFE!

  • Author Eliza Grey
  1. Rid your home of clutter and keep it tidy

Having clean, organized surroundings reduces stress, boosts energy, keeps cold and flu germs at bay, and may even make you more likely to eat healthier and exercise more. Not to mention, housework can be great exercise!


  1. Wear sunblock every day

If you’re not using sunblock every day, even in winter, you’ll regret it 20 years from now. With skin cancer rates on the rise, it’s your best defense against almost any type of skin cancer (especially melanoma – the deadliest variety). Plus preventing sun damage keeps your skin looking younger longer.


  1. Boost your brain power with dark chocolate

The micronutrients in dark chocolate have been shown to improve blood flow to the brain and guard brain cells against free-radical damage. Essentially, eating dark chocolate brings more oxygen to your brain, and oxygen is your brain’s caffeine!

  1. Give more hugs

A hug a day could keep the doctor away. Researchers think this is because hugging increases oxytocin. This “bonding hormone” sets off a chain reaction of stress-reducing chemical changes in your body that helps protect you from getting sick.

  1. Get a massage once a month

According to the Mayo Clinic, a massage can relieve digestive disorders, insomnia, migraines, joint pain and many types of chronic or injury-related pain. It’s also one of the best stress relievers ever.

  1. Spend time in nature

Studies from around the world, and as far back as the 1980s, show that spending time in nature boosts your immune system, lowers blood pressure, increases focus and patience, decreases depression and anxiety symptoms, and may even help you recover faster from surgery.

  1. Spend 10-15 minutes of one-on-one time with each of your children, each day

One-on-one time with you makes your kids feel loved and appreciated. It deepens your bond with them, and allows you to more fully enjoy the parenting journey. You might even find that they’re more well-behaved. (What parent doesn’t want more of that, right?)

  1. Wash your face every night

Gently washing away the dirt, oil and debris from your face every night is one of the first and most important steps toward controlling acne and other skin problems. It also helps keep your skin looking younger longer. So don’t skip it!

  1. Get a dental checkup every 6 months

Aside from keeping your smile gorgeous, regular dental care may also reduce your risk of heart disease and prevent infection in other parts of the body. Plus it may help keep your memory sharp and your blood sugar stable.

  1. Schedule and keep annual wellness checkup appointments

Regular wellness checkups – including dermatology – help your doctor detect early warning signs of serious health problems so they can be treated early – before they become harder to manage, more expensive to treat and more life-threatening.

  1. Show appreciation to your partner

Appreciation means the world to your partner – and your relationship. Feeling and expressing gratitude toward your partner can make both of you happier and more likely to stay in the relationship.

  1. Add a superfood to every meal and snack

Superfoods are nature’s superheroes. They pack a mighty nutritional punch! They ward off all kinds of diseases (including cancer and heart disease), strengthen your immune system, protect your cells from damage and inflammation, improve your digestion and help regulate your metabolism.

  1. Plant a small garden

Gardening reduces stress, anxiety and depression. It also reduces your risk of diabetes and heart disease. Plant some superfoods to add more bang to your gardening buck. The fruits (and vegetables) of your labor will motivate you to eat healthier!

  1. Put a live plant in every room

Houseplants are nature’s air purifiers. They reduce pollutants and airborne dust in your home, increase humidity and remove carbon dioxide. Plus different types of houseplants have surprising mental and physical health benefits.

  1. Take a 15- to 20-minute walk at lunchtime

A quick 15-minute walk can boost your creativity and energy levels for several hours.

  1. Have dinner with your family 2-3 times a week

The benefits of family dinners for kids have been known for generations, but it turns out they’re great for parents, too. Studies show that regular family dinners help dads hit the drive thru less often and help moms manage their carb cravings.

  1. Get a flu shot – and any other vaccinations your doctor recommends *

Flu shots are hands-down your best defense against the flu. Even if you get a post-flu-shot case of the flu, it probably won’t pack as much of wallop. Make sure you’re up to date on any other vaccines you might need, too. This protects you and anyone in your life who’s too young or too sick to get vaccinated. *Although recommended by most medical professionals, if you are doing everything you know to boost your immune system naturally; vaccines may not be necessary for you. 

  1. Clean your closet once a year and give away anything you haven’t worn in a year

An organized closet erases most of your “what to wear” stress and sets the tone for a less stressful day. Giving away clothes and shoes to someone who needs them and will enjoy them – that just feels really good.

  1. Simplify your wardrobe

While you’re cleaning your closet, hang on to (or make an investment in) a few quality, timeless, versatile separates that you can mix and match a bunch of different ways. You may even want to perfect your own signature “work uniform.”

  1. Take your shoes off when you get home

You’re probably ready to kick off your shoes after a long day anyway, right? This easy little habit keeps environmental toxins, germs, dirt, allergens and dust from entering your home where they can linger, settle into your carpet and rugs, and make you sick.

I'm Eliza, a journalist of the portal https://www.nurital.com/. I write about sports, fitness and a healthy lifestyle.

Thursday, May 13, 2021

The IFL Live On US Sports Presented by CoachTube - Frisco Fighters @ Spokane Shock and Arizona Rattlers @ NAZ Wranglers

 

How to Maximize Tackling Efficiency within Scheme


We’ve gone through the era of the Hawk tackle and various certifications and made a ton of progress in the teaching of tackling in regard to safety.  Since then (2014), not much new knowledge has been shared, especially in terms of how the tackle fits into the scheme and how to be sure technique is married to scheme.


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All of those techniques had a foundation in rugby. Rugby players don’t wear helmets so protecting their face and head with proper technique is critical, and the techniques made football safer.  The only problem, and this was said to me directly by a rugby tackling expert, is that rugby is not football. Rugby does not have the dynamic of the schemes which include blockers and fits.  So while the technique of the tackle is an upgrade, you still need to account for scheme.

In that regard, Fordham assistant Vince DiGaetano has put together an approach around a philosophy he calls the 3 C’s which he explains in the video (click here to watch videos):

Sunday, May 9, 2021

Louder With Crowder Live Presented on US Sports Net By FlexFit Virtual Personal Training System

                                                                               




Concealed Carry Featuring: Ohio Woman May Face Charges After Shooting Carjacker

 

by  

On May 1st, a woman was sitting alone in her car parked in the 1400 block of Oakland Park Avenue in Columbus. It was around 9:30 PM when a man who she did not know approached her vehicle. He was brandishing a handgun. He demanded that she get out of her car, and the young 20-year-old complied.

car jacking columbus ohio

The man got into her vehicle and apparently was intending to drive away. However, according to reports, before the armed suspect hit the gas, he pointed his handgun at the woman.

It was at this point the woman believed that the suspect posed an imminent, deadly threat. She drew her handgun, then fired into the vehicle at the armed carjacker. The violent criminal was struck by the woman’s gunfire and died at the hospital.

Justified Self-Defense, But Still Facing Charges?

At first glance, we would say that the woman did an excellent job of being compliant when she felt it appropriate. Still, when she determined that the armed suspect posed an imminent threat and had the opportunity, she responded with deadly force.

So why has a grand jury been summoned to determine if the young woman should face charges?


Ohio is a state that allows open carry of a loaded handgun. However, to conceal it or carry it inside a vehicle, the possessor must have a CHL. According to news reports, the woman did not have a concealed handgun license (CHL), required in Ohio.

These Incidents Are More Common That We Think:

It is not uncommon for someone to use justifiable defensive force but commit a statutory violation of law related to firearm possession. In these cases, it is the job of the District Attorney’s Office to weigh the value of prosecuting the survivor for violation of the law. Read the full article here.....

Thursday, May 6, 2021

The IFL Live On US Sports Net Presented by CoachTube - Louisville Xtreme @ Green Bay Blizzard

 

Evolve your Defense with Quarter, Quarter Half to Stop RPO


Good defenses and defensive coaches evolve, and that’s exactly what has happened for Jason Makrinos and the University of Findlay defense. Having lived in a quarters world for a long time, Coach Makrinos felt that his defense was constantly in conflict. That’s not a good thing in an RPO era where placing players in conflict is a key for offensive success. 

Receiver Catching Ball

That led him on a search for something better and allowed him to evolve his defense. He found it with quarter-quarter-half coverage. It gave him a run fit of a Cover 3, which allows a plus one in the box, but still allows him to be in a split safety coverage that allows him to play the field and the boundary how he would like it.

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In 2019, it helped the Oiler defense to a #5 ranking nationally in turnovers. Everyone knows the importance of turnover margin as a key factor in winning.  

Prior to coming to Findlay, Makrinos  was the co-defensive coordinator at FCS Duquesne University. Makrinos coached a defense that statistically improved in multiple important measurables including: points allowed, pass defense, interceptions, and third down defense. In that season, the Dukes' red zone defense was seventh in the country in the FCS. He has the Oilers on that trajectory as well. Keep reading.........

Saturday, May 1, 2021

Indoor Football League Live! Mass Pirates at Green Bay Blizzard Presented on US Sports Network by CoachTube Football!

 

Be Physical with Reach Block Fundamentals

The outside zone play is a versatile scheme that can have a profound impact on any offense. Kyle Flood, offensive coordinator and offensive line coach for the University of Texas, gives some detailed points on how to remain physical when running outside zone. 


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Coach Flood starts by describing reach blocks, the most fundamental block of the outside zone play. When reach blocking, offensive linemen try to gain leverage on the play side half of the defensive lineman aligned in the play side gap. Rather than bucket stepping, losing ground to gain ground, or other passive ways to gain leverage, Coach Flood describes some techniques that allow your offensive lineman to dominate at the line of scrimmage while still attempting to gain outside leverage on a play side defender. 

Flood defines reach blocks in two ways:

1. On the body (Figure 1)

a. The defender is aligned over the tip of the shoulder pad of the offensive lineman

2. Off the body (Figure 2)

a. The defender is not lined up over the offensive lineman at all

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Figure 1 (On the Body)

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Figure 2 (Off the Body)

For on the body reach blocks, the offensive lineman's objective is to capture the play side half of the defensive lineman. For aiming points, Flood says the blocker must:

Place his nose on the defender’s play side number

Place hands inside the framework of the defender (on the chest plate)

And smother the defender with his feet. Some say step on the defender’s toes.

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This is not always a block that is achieved right away, and often the offensive lineman has too strain for several yards to try to reach his aiming points. Once outside leverage is gained (Figure 3), The offensive lineman must press vertically into the defender. Flood says that he wants his offensive linemen to block their defenders upfield, not just side to side.

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(Figure 3: Vertical push once outside leverage is achieved.)

Coach Flood explains on the body reach in the video below.


For off the body reach blocks, aiming points slightly change:

Target slides from play side number to the midline of the defender

Hit defender down the middle with face pointed outside the defender play side

If the landmark remained at the outside number, the blocker’s angle must be flatter. This allows for the offensive lineman to get beat inside, which could result in disruption in the backfield.

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With these landmarks, the defender lined up off of the body of the defender must make a choice. He can:

 Play the gap that he is aligned in, and the ball will go inside of him. The offense is generally okay with this because since the defender is already aligned so wide, the gap becomes elongated and easier to run through. 

Get greedy and jump inside of the block. In this case, the offensive lineman has made solid contact because he struck the defender right down his middle, and now the defense has no edge because the down lineman vacated his assigned gap. 

These landmarks will allow your offensive linemen to play fast and physical-- not worrying about losing ground to gain ground or bucket stepping, but rather owning an angle and firing off of the football. 

Coach Flood is at Texas now after winning an FBS National Championship with Alabama.  He details all his techniques in his course “Run Game Fundamentals.”

Thursday, April 29, 2021

The Rock Almighty Devotional, Praise, and Worship with LoveWar and Overcoming The Sin Of Racism

 

RESPONDING TO THE GRACE OF GOD



As children, we may have been told to put serious effort into everything we did. Usually that’s good advice, and adults no doubt meant well when they said it.


However, when it comes to how to respond to what Jesus did for us on the cross, self-effort means absolutely nothing. The proper response is to set aside our hard work to deserve God’s favor, and simply believe.




Faith in what God did may seem overly simple, which is partly why so many people miss the mark in this area. Jesus died for our sins and was resurrected to give us hope; His death and resurrection made it possible for us to be in right-standing with God, if we believe. We will never be justified in God’s eyes by our works, but by our faith in Christ. Thinking that our righteousness came by our works frustrates the grace of God, and Christ would have died in vain if that were true.

Jesus has completed everything necessary for our salvation. There is nothing left for us to do except believe this. When people asked Him what works they could do to please God, Jesus explained that the only work required was to believe in the one God had sent. When we feel compelled to “do” something, we must remember that believing should come before doing.    

This is not to say that doing is not important—it is. We just need to distinguish between doing something to get God to move and doing something in response to what He already did. Our acts of faith are extremely important; they move us into a position to receive things that have already been made available to us, such as healing, peace, joy, and prosperity. It does no good to declare our faith without following up with works, because faith without works is dead.

Being content, believing in God’s love, and resisting worry and stress help us to receive His undeserved favor. His grace is sufficient for us. Resting in this knowledge is our proper response.

Prayer:

Lord, we no longer have to work hard to earn Your approval; You already approve of us when we believe in Your Son and what He did. We choose to respond to this by meditating on it and staying at peace. Thank You. In Jesus’ name, amen.

Scriptures:

Galatians 2:16, 21

John 6:28, 29, NLT

James 2:14, 26

2 Corinthians 12:9

For more on responding to God’s unearned, undeserved favor toward us, click on the link to find the five-message series, 10 Ways to Respond to Grace, in our eStore. 

Tuesday, April 27, 2021

Jesus' Peace is Successful Peace and FAITH TO DO THE IMPOSSIBLE

 

FAITH TO DO THE IMPOSSIBLE

by Creflo Dollar 




We live in a world filled with doubt and uncertainty. Over time, we most likely have become accustomed to a heavy weight of negativity that surrounds us. As believers, one of the most difficult things we can do is to fight off the waves of unbelief crashing around us and stay focused on God’s Word. When others tell us about what isn’t possible, our trust in Jesus gives us the ability to do the impossible.


We’re involved in a battle every day, but it’s a spiritual fight taking place in the mind. Our enemy, Satan, regularly works through other people and situations trying to convince us to accept an “it’s hopeless” mindset. He says to look around us and see what’s happening, and suggests that maybe what we’re believing for is impossible By comparison, God says to look up, because limitations don’t exist in Him. “Jesus said unto him, If thou canst believe, all things are possible to him that believeth” (Mark 9:23).

Jesus gave this encouragement to a man whose son was possessed by demons, who came to Him for help out of desperation. No one else had been able to help them, and the situation looked impossible. What made the difference was not just what Jesus did, but the man’s willingness to have faith in Him. “And straightway the father of the child cried out, and said with tears, Lord, I believe; help thou mine unbelief” (Mark 9:24). This is the kind of faith we need to overcome our own personal demons when they show up.

The devil’s lies and attacks take many forms; he always aims for our weakest points, trying to find a chink in our armor. He has influenced the world because most people don’t know the power of having unshakable faith in Jesus. However, despite the inroads the devil has made, our right-believing gives us the power to stop him in his tracks. “Above all, taking the shield of faith, wherewith ye shall be able to quench all the fiery darts of the wicked” (Ephesians 6:16).

Unbelief itself is sin; letting it enter into our minds can make our spirits heavy with discouragement and despair. Getting distracted by what’s going on around us and losing our focus on Jesus only reinforces our fear and contaminates our faith. When we begin feeling this way, surrounding ourselves with other believers strengthens us and redirects our focus back to where it should be. “Wherefore seeing we also are compassed about with so great a cloud of witnesses, let us lay aside every weight, and the sin which doth so easily beset us, and let us run with patience the race that is set before us, Looking unto Jesus the author and finisher of our faith…” (Hebrews 12:1, 2).

We can’t base our beliefs on what we see, because what we see is too unreliable. Things can change right before our eyes. Trusting in what God says keeps us grounded. “For we walk by faith, not by sight” (2 Corinthians 5:7).

We don’t have to settle for the type of defeat that others with no spiritual vision meekly accept. We know the joy of Jesus’ victory over the impossible; we also know that we share in this victory.“For whatsoever is born of God overcometh the world: and this is the victory that overcometh the world, even our faith” (1 John 5:4). Relying on what Christ did for us on the cross quiets the doubters, pessimists, and skeptics who tell us something can’t be done. His finished works prove otherwise.

Sunday, April 25, 2021

US Sports Football Week 1 IFL Action Presented on US Sports Net By Game Planner Pro

 STEAMWHEELERS PREVAIL

by Dakota W. Zientek CEDAR RAPIDS - In the inaugural game of the 2021 season, the River Kings squared up against the Quad City Steamwheelers in a long-awaited matchup for the IFL community. With an almost completely new roster, the River Kings were ready to line up against someone without a River Kings uniform. For Cedar Rapids, they find themselves losing game one 54-39 in a tough-fought battle against the Steamwheelers.
In the first quarter, the River Kings had a few missed opportunities, but all-in-all, the team, as it is almost completely new from last season, seems to be creating chemistry all across the board. Unfortunately for the River Kings, their first play of the 2020 IFL season was spent watching the Steamwheelers' kick returner, Keyvan Rudd, find his way to the end zone. The River Kings' first drive was ruled a turnover on downs, however, over the next few drives, the Cedar Rapids' offense, behind 27-year-old quarterback Derrick Bernard, showed a lot of promise for Cedar Rapids fans with his quick agility, strong arm, and playmaker mentality. He went 9/25 with 72 yards, two touchdowns, and one interception through the air. On the ground, he rushed seven times for 42 yards and a touchdown showing that he truly is a dual-threat to the opponent at hand. To close the first half, the River Kings found themselves down big, as the score favored Quad Cities 40-13. While morale could have been assumed to be low, the River Kings came back kicking in the second half. At the beginning of the second half, Derrick Bernard and the River Kings offense found themselves scoring on their first drive from half-time. After being scored on with less than 20 seconds left in the first half, the River Kings considered this their answer. This gave the River Kings a much-needed spark, both on offense and defense. The Cedar Rapids defense only gave up one score during the third quarter, which put the score at 47-21: Quad Cities, going into the final quarter of play. With an energizing fourth quarter effort, the River Kings didn't go down without a fight. Scoring two touchdowns in the final minute, the U.S. Cellular Center was jumping with energy. However, the River Kings ran out of time, causing them to leave the arena with a lonely tally in the loss column and determination for a win in Week 2. Next up for Cedar Rapids is a trip down to San Diego, where the River Kings will square up against the Strike Force. If you're unable to make the trip to sunny San Diego, take an easier trip to the Indoor Football League's YouTube Channel, where you can catch all the action in real-time from the comfort of your couch. Also, be sure to follow the River Kings' Twitter account, @GoRiverKings, for up-to-date coverage during games.

SAN DIEGO STRIKE FORCE TAKES DOWN BUCKS 50-36 by Tori Pizzuto SAN DIEGO, California (March 8, 2020) – The Strike Force defeated the Bismarck Bucks 50-36 in their 2020 IFL Regular Season Week 1 opener in North Dakota on Sunday, March 8. The Bucks jumped out to a 14-0 lead in the first quarter after converting on their opening drive via a three-yard rush by Eric Lauderdale and then a nine-yard rush by quarterback Tasleem Wilson following a failed field goal attempt by the Strike Force. San Diego responded before the end of the quarter after quarterback Michael Carrillo was able to scramble and connect on a shovel pass in the flat to running back Nathaniel Chavious who sprinted up the sideline untouched for a 31-yard score. The lead swung in the second quarter in favor of the Strike Force after a one-yard touchdown run by Chavious and a 42-yard touchdown pass from Carrillo to Marques Rodgers. The San Diego defense held the Bucks to only field-goal attempts before the half (both missed) before closing out the quarter with the 21-17 lead. Last year’s IFL Special Teams Player of the Year Marques Rodgers made his touchdown debut for the 2020 season with a second-half kick return for a 45-yard touchdown to retake a 28-24 lead. After a defensive stop in the end zone via an interception by rookie defensive back Daquawn Brown, San Diego failed to capitalize and fumbled the snap in the end zone resulting in a Bismarck safety. The Bucks added a 40-yard field goal by Cody Barber on their ensuing possession to give Bismarck a one-point advantage at 28-29. Late in the fourth quarter, the Strike Force went back on top 35-29 after Carrillo found receiver Donta Armstrong on a play-action toss turned 22-yard touchdown pass but Bismarck responded with the longest scoring play in team history as Zuril Hendrick returned a missed field goal by the Strike Force for 50-yards and a score. San Diego went on to score twice to close out the game, first off a 45-yard kick return by Isaiah Bernard and then a six-yard touchdown run by Nathaniel Chavious for the 50-36 victory. Next Saturday, March 14th the Strike Force will host the Cedar Rapids River Kings at Pechanga Arena San Diego with a 6:05 p.m. PT kickoff. Tailgate activities will begin at approximately 2:00 p.m. with doors opening at 5:00 p.m. Season and Group Tickets are still on sale for Strike Force home games starting as low as $12 per ticket. Parking is free on game days. For tickets, call or text the Strike Force at 619-340-1300 or visit https://bit.ly/21FootballTics for more information. More below......



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SAN DIEGO STRIKE FORCE TAKES DOWN BUCKS 50-36 by Tori Pizzuto SAN DIEGO, California (March 8, 2020) – The Strike Force defeated the Bismarck Bucks 50-36 in their 2020 IFL Regular Season Week 1 opener in North Dakota on Sunday, March 8. The Bucks jumped out to a 14-0 lead in the first quarter after converting on their opening drive via a three-yard rush by Eric Lauderdale and then a nine-yard rush by quarterback Tasleem Wilson following a failed field goal attempt by the Strike Force. San Diego responded before the end of the quarter after quarterback Michael Carrillo was able to scramble and connect on a shovel pass in the flat to running back Nathaniel Chavious who sprinted up the sideline untouched for a 31-yard score. The lead swung in the second quarter in favor of the Strike Force after a one-yard touchdown run by Chavious and a 42-yard touchdown pass from Carrillo to Marques Rodgers. The San Diego defense held the Bucks to only field-goal attempts before the half (both missed) before closing out the quarter with the 21-17 lead. Last year’s IFL Special Teams Player of the Year Marques Rodgers made his touchdown debut for the 2020 season with a second-half kick return for a 45-yard touchdown to retake a 28-24 lead. After a defensive stop in the end zone via an interception by rookie defensive back Daquawn Brown, San Diego failed to capitalize and fumbled the snap in the end zone resulting in a Bismarck safety. The Bucks added a 40-yard field goal by Cody Barber on their ensuing possession to give Bismarck a one-point advantage at 28-29. Late in the fourth quarter, the Strike Force went back on top 35-29 after Carrillo found receiver Donta Armstrong on a play-action toss turned 22-yard touchdown pass but Bismarck responded with the longest scoring play in team history as Zuril Hendrick returned a missed field goal by the Strike Force for 50-yards and a score. San Diego went on to score twice to close out the game, first off a 45-yard kick return by Isaiah Bernard and then a six-yard touchdown run by Nathaniel Chavious for the 50-36 victory.
Next Saturday, March 14th the Strike Force will host the Cedar Rapids River Kings at Pechanga Arena San Diego with a 6:05 p.m. PT kickoff. Tailgate activities will begin at approximately 2:00 p.m. with doors opening at 5:00 p.m. Season and Group Tickets are still on sale for Strike Force home games starting as low as $12 per ticket. Parking is free on game days. For tickets, call or text the Strike Force at 619-340-1300 or visit
https://bit.ly/21FootballTics for more information.

Friday, April 23, 2021

The StrengthCast PowerShow. The Pec Show Must Go On and The Quickest Way In Existence To Get Stronger chest muscles

The Quickest Way In Existence To Get Stronger chest muscles

  • Author James Frye

Best Workouts For Reducing Weight And Building Muscle

Strength training not only makes you stronger but can help you to

achieve fat loss as well as tone up your hips, thighs and buttocks in the process. Would you like to find out why free-weight exercises such as the Bench Press can be so effective any time you want to get

ripped? 




  • Muscle is very active at the cellular level, even when you are resting. You heighten this activity during

strength training, and, more importantly for weight loss, as you recover

afterwards. When they restore themselves

by way of protein synthesis, your muscles burn up calories from fat even after you end your workout.

Try to develop your chest muscles as much as you

can, because the more muscle mass you have, the more calories you burn. It makes no difference whether

you're playing chess, or doing back to

back sets of the Bench Press, or another physically

challenging movement like the Board Press.

Body fat, in contrast, makes

virtually no demands on the metabolism.

What is the optimal rep range to use in the Bench Press for pectoral muscles improvement?

Experienced trainers in explosive power sports, including Strongman Competition and Powerlifting, regularly make it their mission to attain new One Rep Maximum lifts. Newbies to exercising your body with free weights or machines should not have a shot at these kind of 1RM lifts as they can result in muscle tears. Nevertheless you can find on the web, sites that have specialized calculators that enable you to determine what your 1RM is, using repetitions taken to failure employing a smaller amount of weight:

  • Low Weight: 55% and below of one's 1RM. It is best to get at a minimum 20 reps of the Bench Press just before your pectoral muscles begin tiring.

  • Moderate Intensity: 50-75Percent of your 1RM. This is an effective way to increase muscle size and definition. Go with a load which allows about 8-15 reps on each set.

  • High Intensity: 70-100 Percent of your 1RM. Here is the low rep (1-5) zone that people in explosive power sports, like Strongman Competition and Olympic Weightlifting use to get super strong.