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Saturday, July 31, 2021

This Youngster Is Real Good At Hitting Them Where They Ain't! And Learn How to Get Faster and Dominate Any Sport You Play


Learn How to Get Faster and Dominate Any Sport You Play

  • Author James Green
When you know how to move swiftly, you can dominate virtually any sport you play.

Whether you play football, run track, play soccer or basketball, increasing your speed and agility will dramatically improve your game. Learning the techniques for getting faster is not just for running sports. Sure, when an individual thinks about getting faster, he or she normally thinks of running. In the majority of popular sports, a player will use his or her legs the most, but other sports exist where running is not prevalent, but speed is still important.


In this sport, you are using almost all your body parts. You also need to constantly work against the resistance of the water, and this is not an easy task. Swimmers who learn to get faster will discover strength training techniques that will help them glide through the water. These techniques will also help them improve their starting time so they can have a serious advantage over their opponents.

Self Defense

Any athlete involved in a sport where defending yourself is the main objective will benefit from getting faster. This includes boxing and wrestling along with the martial arts. Being fast will allow the person to stay on their feet and dodge attacks effectively. If the fight goes to the ground, the person will be fast enough to remain in a dominant position.


Most gymnasts need a running start in order to do certain handsprings and somersaults. correctly. They also need to develop strength to perform on pommel horses, parallel bars, and trampolines. Speed training methods can help gymnasts improve their performances so they can be much more entertaining. This is particularly good for rhythmic gymnasts who need to be entertaining and accurate as well.


Any player involved in a hitting sport can benefit from becoming faster. These sports include baseball, golf, tennis, racquetball, and even ping pong. Players who have fast swings will usually be very tough to defeat. In baseball and golf, a fast swing will allow the ball to travel far distances. In tennis and similar games, fast swings and movements allow players to dominate their opponents.

Speed is a great strength for a player to have, no matter what type of sport they play. Learning the techniques for getting faster is not just for runners, soccer players, and football players. If the sport involves moving in any way, the athlete can benefit from becoming faster. It is an asset that can turn any player into a consistent winner.

Learn how to get faster regardless of what sport you play, visit the ultimate resource for getting faster today!

Thursday, July 29, 2021

Good News For Hard Gainers! The StrengthCast PowerShow

  (From BBcom) Gaining quality weight—in other words, mostly lean muscle mass and relatively little fat—is harder than it gets credit for.

► Learn More With Our Foundations of Fitness Nutrition Course: ► Calorie Calculator - How Many Calories Should You Eat Per Day:
How you train is just one part of the formula. How you eat will make the most difference. To gain weight, you need to eat a lot—but smart weight gain is about far more than just overeating. Anyone can overeat, but how you allocate all those extra calories will make the difference in how your body responds. In this lesson, you'll get a systematic way to eat for muscular gains. Get ready to use your fork. | Essential Ideas From The Video | • Many people chase muscular gains by dialing back fuel quality and simply trying to pump as much as possible into their tank. That's the recipe to end up wheezing while you walk up the stairs and seeing waist gain—which is not to be confused with quality weight gain. • Counting calories may be more important for someone trying to gain weight than trying to lose weight! Why? Plenty of so-called hardgainers just think they're eating a lot, but a more objective measurement shows them where they're seriously lacking. • Here's where to begin: Create a food diary. Record every bite you eat, and every drop of a calorie-containing beverage, for an entire week. Don't change how you eat during this week; try to keep it as normal as possible, because you're creating a baseline to work from. • You'll also need to know your basal metabolic rate (BMR)—which is how many calories you burn each day at rest, if you do nothing at all. This is something you can have precisely measured in a lab, or not-quite-as-precisely measured using online calculators. • Your basal metabolic rate, plus your activity level, will give you a "maintenance" level of calories. You can calculate your caloric intake online. • Add 500 calories to your maintenance level to start. If you're not gaining weight after a few weeks of eating 500 extra calories a day, add another 500 calories a day, and try again. Be patient! • If you're serious about gaining weight, never go longer than 4-5 hours—and ideally, more like 3-4—without taking in some quality nutrition. For most people, this means at least four meals a day, along with one or two snacks or small meals. Eat something relatively small, but nutritionally substantial, every few hours. • When gaining, shoot for getting 25-35 percent of your overall calories from healthy fats. If you're aiming to eat 3500 calories in a day, this would be at least 1150 calories from fat. Nuts, whole eggs, and avocados are your friends here. • Despite what some bodybuilding-style diets advocate, you don't have to go far above 1 gram of protein per pound of body weight to gain muscle weight. But make sure you're at or close to this benchmark! Measure your protein, even if you don't measure other macros in your diet, just to make sure you're not far below where you should be. • Keeping carbs at around 50 percent of total calories, or a 50/25/25 macro split, is a great choice for muscle gain, while keeping added sugars as low as possible. When you're looking to add weight, it is definitely not the time to go low carb! • You may see a slight decrease in muscle definition when you're adding weight. That's OK. Every pound of muscle you add now will make it easier to become more defined later. • Eat the same good stuff, only more of it. If you're not gaining half a pound a week…eat even more. If you're gaining 1 pound a week, keep doing what you're doing. If you're gaining much more than that, dial it back just a bit. • Strength train at least 3-4 times a week, and sleep big—like, six hours minimum, eight hours ideally, and if your schedule allows, try to learn that old-school bodybuilder's secret weapon of a "muscle nap" during the day. • Bulk for 6-8 weeks at a time, but not too much more. Doing it for months and months at a time will probably just wear you out, and increase the possibility that you're adding fat, not muscle.

Wednesday, July 28, 2021

Tactical PE We Must Train Our Minds And Bodies For The Unexpected


12 Effective Ways To Countering Fear

  • Author Joey Ward
We can take action when faced with fear versus allowing fear to get the best of us. The following coping tools can be implemented immediately whenever you are faced with fear.

INDIANAPOLIS - The Indianapolis Metropolitan Police Department released body cameras, surveillances camera video, maps, pictures of an officer involved shooting that occurred on Saturday, May 29, 2021, at approximately 3:50 pm, an officer with the Indianapolis Metropolitan Police Department (IMPD) was shot during an incident that included an officer-involved shooting in the 1600 block of W. 30th Street. From Video Leak Police.

Identify the Fear In order to deal with our fears during times of crisis, we must first understand what those fears are. Demystify fear and identify whether it is realistic or not to make it less scary and more manageable.

Think Positively

Positive thinking is a way to regain control during times of distress and uncertainty when fear tries to dominate. Choose to not focus on potential negative outcomes. Make a conscious pivot away from the negative source/stressor and towards a more positive focus.

Relaxation Techniques

Relaxation practices improve mood, reduce stress hormones, slow breathing, decrease heart rate, and reduce frustration, all of which are associated with fear. Relaxation techniques include yoga, massage, aromatherapy, music, and art, among others.


Breathing helps you regain a sense of calm in the midst of fear. Breathing offers the opportunity to take the time to pause, refocus, and process what is happening and what you are feeling. Be Patient Fear can cause irrational thoughts and poor decision-making.

Take some time to just sit with your feelings so you can realize that the fear isn’t valid, help you reason through the fear and develop a solution to adequately address it.


Self-care is a way to address the mental and emotional impacts fear can have on the body. Self-care is about prioritizing the protection of well-being and happiness, particularly during periods of stress induced by fear. Methods of self-care include healthy lifestyle choices such as diet and exercise, meditation and other forms of relaxation, stress management, and journaling.

Get Informed

Fear is often fueled by the unknown. What we don’t know seems to cause us to panic and think about worst-case scenario situations, especially during a crisis. Manage fear with information from reputable sources. Once we understand a situation or scenario, we are in a much better situation to address it.


Being grateful can serve as a powerful means of refocusing attention and energy when in the midst of fearful situations. Gratitude can ground you in positive thoughts when fear tries to overwhelm and override. Humor In crisis situations we are often only surrounded by the negativity and severity of the situation at hand. It is hard to remain afraid when you’re laughing.


A little physical activity can produce a physical response in the body that is great for fighting against fear. When we engage in any kind of physical activity, there is a release of endorphins that cause an analgesic effect within the body.

Exercise reduces stress and boosts inner calm and mental clarity.


Meditation can be used to combat fear by intentionally choosing to focus on something other than the trigger causing the fear and regularly engaging in the practice as a means of redirecting and gaining control of your thoughts.

Through meditation, you can manage and calm your fears and thus manage distressing situations.

Talk it Out

Talking about your fears helps you to either realize the fears are not realistic or at the very least allows you to vent, instead of letting those fears fester in your mind. In talking through fears, we can often come up with solutions to address the core problem.

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Monday, July 26, 2021

The Rock Almighty Devotional, Praise, and Worship with Armored Saint and THE BEST POSSIBLE YOU



by Creflo Dollar 

We all want others to see us in a favorable light. Sometimes that involves polishing our rough edges and improving attitudes that don’t do us any good.

There may always be some things we don’t like about our personalities, but it’s impossible to change through our own efforts; we need the Holy Spirit’s help for that. Depending on Him to transform us into the best possible version of ourselves gets us ready for successful personal relationships.

Change is good; anything not changing is stagnating. However, it’s important to change for the right reasons, not just to please another person. Changing can equal growth and maturity, but we first must want to change. Outward change begins on the inside, specifically in our thought lives. “Don’t copy the behavior and customs of this world, but let God transform you into a new person by changing the way you think. Then you will learn to know God’s will for you, which is good and pleasing and perfect” (Romans 12:2, NLT).

We’re spirit beings living in physical bodies and possessing souls, which are where our minds reside. When we accept Jesus as our Lord and Savior, our spirits immediately become as perfect as His. “Therefore if any man be in Christ, he is a new creature: old things are passed away; behold, all things are become new” (2 Corinthians 5:17). However, because our souls still need work, the Holy Spirit helps us with the process of removing from ourselves what’s not pleasing to God. This is a lifetime process and needs to be done according to God’s Word.

Letting God, not the world, define us is the key to becoming the kind of person others want to be with. A healthy, happy friendship with another person requires spiritual maturity. There’s no one better suited than the Holy Spirit to instill in us what we need. He always points us back to Jesus. “He is the one we proclaim, admonishing and teaching everyone with all wisdom, so that we may present everyone fully mature in Christ” (Colossians 1:28, NIV).

Any personal issues we may be dealing with will affect our future relationships. We may be coming out of a toxic relationship and need emotional healing, first, before we can move on and become serious about someone else. The Holy Ghost helps us in this area. “He healeth the broken in heart, and bindeth up their wounds” (Psalm 147:3). He focuses on any hurts and disappointments in our lives and restores our broken places back to wholeness.

We may be praying in our hearts to find that one special person to spend our lives with while at the same time fighting the fear of repeating past mistakes. However, trusting God to take the lead in our search guarantees our success. He has our best interest at heart. “I know what I’m doing. I have it all planned out—plans to take care of you, not abandon you, plans to give you the future you hope for” (Jeremiah 29:11, MSG). We’re always on God’s mind and He’ll never let us down.

The world may tell us people never change. Our friends may tell us changing the way we are is impossible. God says the opposite. “Jesus said unto him, If thou canst believe, all things are possible to him that believeth” (Mark 9:23). Believing that He’s willing and able to change us for the better puts all our relationships into a whole new light.

For more on living in the season of being single as a Christian, click on the link to find the minibook Single and Christian, in our eStore.

Sunday, July 25, 2021

TRAINING YOUR MIND FOR THE BATTLE and Find Out What God Thinks About You



by Creflo Dollar 

Our minds are tremendously powerful. Most people don’t realize that their thinking can cause them to either succeed beyond their wildest dreams or crash and burn in miserable failure. Therefore, most people slide though life at a mediocre level and never realize their true potential. However, God wants much more for us than we realize; everything starts with the way we think.

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Whether we know it or not, we’re in a spiritual battle with Satan and the fight is taking place in our minds. “For though we walk in the flesh, we do not war after the flesh: (For the weapons of our warfare are not carnal, but mighty through God to the pulling down of strong holds;) Casting down imaginations, and every high thing that exalteth itself against the knowledge of God, and bringing into captivity every thought to the obedience of Christ” (2 Corinthians 10:3-5). First and foremost, the enemy doesn’t want us to be aware of what’s going on. If we don’t think he even exists, he can fool us, sneak into our lives, and take over. His method of operation is to suggest that maybe we can’t trust God and that God can’t do what He promised.

Thankfully, God’s Word alerts us to the attack and tells us how to neutralize it. Our response should be based in our faith in what God says and our willingness to submit to it.

Put on the whole armour of God, that ye may be able to stand against the wiles of the devil. For we wrestle not against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this world, against spiritual wickedness in high places. Wherefore take unto you the whole armour of God, that ye may be able to withstand in the evil day, and having done all, to stand. Stand therefore, having your loins girt about with truth, and having on the breastplate of righteousness; And your feet shod with the preparation of the gospel of peace; Above all, taking the shield of faith, wherewith ye shall be able to quench all the fiery darts of the wicked. And take the helmet of salvation, and the sword of the Spirit, which is the word of God (Ephesians 6:11-17).

God has already won the battle and defeated Satan; all we need to do is believe this. We maintain the victory that Jesus obtained by standing in faith in His finished works.

When we clothe ourselves in God’s Word like a soldier clothes himself in armor before a battle, the enemy is powerless against us. Satan tries to introduce fear and doubt into our thoughts; training our minds to think according to the Word protects us. “Finally, brethren, whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things. Those things, which ye have both learned, and received, and heard, and seen in me, do: and the God of peace shall be with you” (Philippians 4:8, 9). The devil wants to sow seeds of unrest and turmoil in our thought lives; submitting to God lets Him give us restful thoughts and peace of mind.

We are what we think. “For as he thinketh in his heart, so is he…” (Proverbs 23:7). We can either believe that we’re unworthy of God’s love and beyond all hope, or that we’re His beloved, victorious people. It’s our choice.  

Friday, July 23, 2021



Countless athletes approach their diet with an “I can eat whatever I want to because I workout” attitude and adherence to gymnastics nutrition principles is no different. The biggest problem with this recklessness is it’s nearly impossible to eat right just by chance. The other side of the coin presents the opposite approach, “I must avoid weight gain at all costs.” This reaction to the fear of weight gain totally dismisses the nutritional importance of food and can create a whole host of other physical, psychological and emotional problems. Neither is optimal for becoming your best or your health.

Where body fat composition plays an important role in an athlete’s level of success in most sports, it is critical for gymnasts because of the favorable strength to body weight ratio needed to compete. Maximizing lean body mass while keeping body fat composition to a minimum can be quite a challenge. A scientific plan of attack trumps a “just wing-it” attitude in your pursuit of optimal gymnastics nutrition. I see many Austin gymnastics programs that put the gymnast first and others that put results in front of the young gymnastics student. The following recommendations are a starting point to reaching your peak performance as it relates to nutrition and gymnastics.

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Hire a sports nutritionist to optimize your dietary intake for gymnastics.

A sports nutritionist is just as important to your level of success as the coach you hire to train you. Having a dietary plan mapped out for you is recommended in order to meet your specific athletic and health needs. A well-designed, written out individualistic approach will consider your workout schedule: frequency, intensity, length of workout and workout recovery; your “game day” plan; as well as, the gymnastic events in which you compete. These important details will affect the calorie count and composition that your nutritionist with prescribed. Follow it closely. This delicate balance of fueling your body for the anaerobic competition that gymnastics requires, but not to the point of storing body fat, will strongly influence the outcome of your individual performance.

Steer clear of eating disorders that gymnasts can potentially fall into.

Anorexia, bulimia and excessive dieting are serious concerns in young gymnastic athletes. Some estimate that as many as half of all young gymnasts suffer from an eating disorder. If you suspect this is a problem, consult your healthcare provider as soon as possible. Treatment for severe cases may require hospitalization. Nutritional counseling, psychotherapy, antidepressant drugs, as well as other treatments are typically used in less severe cases. Your physician, sports nutritionist and/or sports psychologist will help get matters under control so that you can become the athlete you are training so hard to become.

Minimize or eliminate sugar.

Calories are at a premium, you have to make each one work for you, not against you. Although carbohydrates are needed to fuel the explosive anaerobic needs of any event in gymnastics, they should come from nutrient-dense, real foods such as fruits, vegetables and tubers. Sugar-containing foods lead to energy crashes, a non-hunger satisfying effect, stored calories in fat cells, non-alcoholic fatty liver disease, insulin resistance, an inflammatory response in your body, and more. None of these consequences are conducive to performing at the highest level possible, let alone good health. So, make each calorie count as usable fuel in the near future, not something you accumulate in fat cells for later use.

Don’t eat processed foods.

With the availability, cost, tastiness and convenience of processed foods leading to greater consumption by kids, the risk of nutrient deficiencies increases. Processed foods are full of unhealthy fats and high fructose corn syrup and are destined to leave you feeling lethargic, sick and fat. They also contain artificial ingredients which have been linked to Alzheimer’s disease, cancer, allergies, and more. So, consuming food with a long list of ingredients, more than 5 or 6, on the label is not in your best interest from a health or athletic performance standpoint. Anything less than optimal gymnastics nutrition & dietary intake will create a decrease in athletic performance. So, power your training up with whole, nutrient-dense, real foods, not foods that are made in a lab.

Stay hydrated as a cornerstone of gymnastics nutrition.

Everyone knows that hydration is not only good for your health and staving off hunger pains, but it is also essential for performing your best at practice and in competition because of body temperature regulation. Once you feel the thirst sensation, you are already slightly dehydrated and certain physiological factors will be conceded affecting your performance. Meeting your hydration needs at this point can be a real challenge given you are still working out or in a competition. This is why pre-practice /competition hydration is critical; so you don’t fall behind. As dehydration increases so do the symptoms. At first you may see a slight drop off of performance, then muscle cramps, heat exhaustion and heat stroke, even death in extreme cases. Staying hydrated is REAL important.

Take supplements if needed.

Follow the directions of a sports nutritionist if it’s recommend that you take supplements. Not only will the nutritionist know your dietary needs, they will also know which supplements are safe for you to take. Additionally, some supplements may be more convenient at certain times than an actual meal so having a greater understanding of what will be most beneficial to you is essential. Ideally, meeting all of your nutritional needs through your diet is best. This is because the nutrition in your food will be more readily absorbed by your body. Nutrients in food act synergistic-ally with one another to complete the beneficiary effects of food and meet the needs of the human body. However, with the additional nutritional requirements of a gymnast, supplements may be added to make up for any nutritional differences.

Eat a post gymnastics workout meal.

Intense workouts diminish muscle glycogen (stored carbohydrates in the muscle, blood and liver) our primary fuel source and create micro-damage to the muscle tissue. Gymnastics nutrition can focus on the rebuilding and repairing of this muscles tissue that we actually get stronger and gain more muscular endurance. Nutrient timing isn’t only important in executing your event to your highest ability, it is extremely important in replenishing glycogen stores, increasing protein production and slowing protein breakdown post-workout to speed recovery and improve muscle efficiency. The quicker we get replenishment to these areas of need, the sooner we “heal” the damaged muscle and slow the muscle breakdown caused by the workout. This will have a positive effect on your performance if you consume a carbohydrate and protein food source 1-2 hours following your intense workout. Light workouts may not need a post-workout meal or drink. A nutritionist will be better able to advise you on this given the intensity of your workouts and the composition of the rest of your diet.


This article is written by Rusty Gregory of Forte Fitness. Rusty is a an Austin personal trainer with 25 years of experience after earning his Masters degree in Kinesiology from the University of Michigan. Rusty also serves as a highly valued consultant to Austin basketball trainer (and co-owner) Chris Corbett. He is a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA) as well as a Certified Wellness Coach. Rusty is also the author of the following books: Self-Care Reform & Living Wheat Free For Dummies.

Note: The content in this article should not be used for medical advice, diagnosis or treatment. Consult with your healthcare provider about your specific health needs as you optimize your gymnastics nutrition plan.

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Wednesday, July 21, 2021

This Man Is An Excuse Buster! The StrengthCast PowerShow


How to Get Started Exercising Despite Obesity and Low Energy Levels

  • Author Jordan Pete
Diet and exercise programs often exhort you to "get up and move!" as though the only factor affecting your weight is a tendency towards laziness. If you have trouble staying active, however, there's a good chance that something more is holding you back.
Many people with high body mass indexes, or BMIs, also suffer from low energy levels and difficulties with exercise that aren't found in slimmer, more active people. Here's a look at some of the possible causes of these problems, as well as a few solutions that can help you get moving a little more easily.

Reasons for Low Energy Levels

Many overweight and obese people suffer from low energy levels, but this problem might not be caused by high body weight. Instead, it might actually be produced by a hormonal or emotional disorder, such as hypothyroidism, chronic fatigue syndrome, depression or similar problems. All these conditions can affect your motivation, energy levels and your weight, encouraging you to gain. Talking to a doctor can help you deal with the underlying cause and may make becoming active much easier.

You might also experience low levels of energy if your body doesn't process carbohydrates properly. This is common in people who have developed insulin resistance, pre-diabetes or type 2 diabetes. If you don't monitor your carbohydrate consumption and you have one of these disorders, you may find yourself suffering from uneven moods and periods of extreme fatigue. You might even feel dizzy or lightheaded. Some people with low energy and high body mass are also suffering from sleep disorders, such as sleep apnea, which is aggravated by a high weight and can cause extreme fatigue. Like hormonal problems, seeing a doctor can often help you overcome these problems.

Physical Barriers to Exercise

There are also physical difficulties that can make it difficult for many overweight people to enjoy regular exercise. The majority of the sedentary population suffers from poor endurance and low muscle mass, which can make conventional exercise programs exhausting and difficult, but this problem is greater for sedentary people with a high body weight. Simply moving your own body around can be tiring if you're not used to it.

You may also suffer from problems such as exercise-induced asthma, joint pain from old injuries or weight-related stresses, and an increased tendency to sweat. Exercise can be particularly difficult if you have a major physical disability that has encouraged you to gain weight. That doesn't mean you can't find an option that works for you, however.

Working around Problems

The good news is that even if you are physically disabled, suffering from extreme tiredness, or have other problems that make conventional exercise programs difficult, you can still enjoy regular physical activity. The first step is to redefine your idea of exercise.

Most people think that they have to accomplish a certain amount for it to "count" toward their physical fitness. This myth has kept a lot of people feeling uncomfortable in their own bodies, but helpless to improve their health. The truth is that any activity is good activity, and you need to scale your exercise routine to fit in with your personal fitness level. If that means walking slowly around the block or doing easy push-ups against the wall to start with, there's nothing wrong with that.

Take some time to think about the activity level you're currently comfortable with. If climbing stairs makes your knees hurt or you have trouble walking to catch the bus, you may need to pursue an alternative to the standard programs. Identify a form of exercise that makes you feel comfortable, even if it's something as simple as stepping in place during a television program or taking a walk with your kids or pets. Look for something that will get you moving and make you feel a little bit of exertion, but avoid activities that will cause you pain or leave you feeling exhausted. Try to do the same thing every day.

If you have a physical disability such as an old injury or congenital problem, don't try to force your way past it. You could end up hurting yourself even worse. Instead, design your exercise program to work around your problems. Get the help of a physical therapist or a personal trainer who specializes in your disability if you're not sure of the best way to do this. If you suffer from any significant symptoms due to your increase in activity, talk to your doctor about the problem, and make sure that he or she takes you seriously. Doctors who prescribe severe dieting instead of treating your injury are focusing on the wrong thing, and can actually be detrimental to your physical fitness.

Leveling Up

If you do even a very small amount of exercise every day, there's a good chance you'll find that it gets easier over time. When that happens, it's time to increase your level of activity. Add a light set of hand weights as you walk around the park. Shift your bicycle into a slightly lower gear, or add a step to your program of walking in place. Increase the number of sit-ups or push-ups you're doing. It doesn't matter how you increase the difficulty as long as you make sure you do it gradually and keep things within your ability. Any exercise counts, as long as it gets your heart rate up and puts a little stress on your muscles.

Over time, you'll probably find that it's a lot easier to get started. Everyone has bad days, of course, but many people also find that getting more active actually improves their energy level. For people who suffer from depression and insulin-related problems, physical activity can even reduce symptoms, making day to day life a lot easier. If you consume a balanced diet with enough calories to fuel your exercise, there's even a good chance that moderate increases in physical activity will help you reduce your weight.

You may feel like your weight or medical conditions mean that you can't get "real" exercise. This is a myth that could be seriously detrimental to your health. Instead of letting other people's extreme ideas of what fitness means hold you back, take some time to look at your own situation. Find a way to get moving that doesn't disrupt your life or make you feel miserable, and you may be surprised at the difference it can make.

Even a relatively minor increase in physical activity levels has been shown to reduce weight and help your health. While burning an extra 100 calories per day may not seem like much, it could help you drop about a pound a month, as well as lowering your blood pressure, decreasing your risk of diabetes, strengthening your joints and reducing your stress levels. As you become more fit, you can increase your workout, boosting the amount you burn.

Don't let yourself end up feeling tired and flabby when you could enjoy the benefits of a healthy workout. There's no such thing as bad exercise! Just take precautions to make sure you won't hurt yourself, tailor your workout to your personal situation, and be willing to get moving.

Sunday, July 18, 2021

The Uncensored Truth Tour: Tulsa OK and Healthy for Life with Exercise


Healthy for Life with Exercise

  • Author Adrianus Joele

If people would realize how many health benefits exercise can offer, there would be no hesitation in getting started with some form of exercise.

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Especially older folks are harder to get motivated, because they think the exercise will cause an injury. At the contrary, exercise will keep there overall fitness level and muscle strength in optimal form. It's a matter of choosing the right form of exercise.

Swimming, walking and gardening are very suitable for older people. Swimming has the advantage that their body weight will be partly supported by the water, which makes it possible to exercise without risking any bodily harm.

Walking is the best exercise you can have, because it's natural. Good long brisk walks give a lot of benefits- the whole body begins to respond. You breath properly, your circulation and heart benefits, and it's good for the mind and positive thinking.

It's only in recent years that fitness gurus have recognized the supremacy of brisk walking. In contrary to jogging, brisk walking provides a lot of benefits without any problems. Walking is almost as important as the right food. You need to eat properly and exercise properly, the two together gives you the best results. The internal organs of the body need tone and for this most of them depend almost entirely on physical activity.

Exercise produces big results whether we’re 40, 60 or 80. According to the Human Physiology Laboratory at Tufts University Human Nutrition Research Center on Aging, we respond well to exercise at any age. Muscles grow, bones strengthen, and metabolism increases. Our body fat decreases while blood sugar and balance improve. I proved this to myself when I taught strength training at a retirement residence. With modest effort, exercisers in their 80s grew stronger and more vital. We were all delighted. Reduced muscle strength is associated with age-related disability. The most common cause of muscle weakness is inactivity. After three months of high-intensity muscle training, healthy men over 60 experienced gains similar to those reported for younger men training with similar intensity and duration. People who were stronger remained more independent and less burdened by advancing years. Any type of exercise helps, but combining aerobics, strength, and flexibility works best. For most people, aerobic exercise is an easy place to begin.

As we breathe deeply, the diafragm – which separates the chest from the abdomen – rises and falls repeatedly, massaging all the internal organs, particularly the stomach, small intestine, bowel, lungs and liver. The stretching and relaxing of the intestines is vital in preventing that widespread form of 'self poisoning' : constipation. Exercise does keep you regular!

In the mid-eighties, a vital clue to the right exercise for lifelong health was uncovered by brilliant research in biochemistry. Biochemists established that all cell replication in the immune system and therefore all immune strength is dependent on availability of the amino acid glutamine. Your immune system uses a ton of it. But immune cells cannot make glutamine. Only muscle cells can do the job. So your muscles have to supply large amounts of glutamine to your immune system every day in order to maintain it. That's it! The mitochondria of muscle are the furnaces in which most of your body fat and sugar are burned for fuel. Muscle is what stresses your skeleton to maintain your bones. We also know that muscle is the vital link which also maintain your immunity and hence your resistance to all diseases. Muscle is the health engine. Which so much overwhelming evidence that muscular exercise is essential to health, what are we doing about it? A big fat zero.

Muscle is the health engine. It's a proven fact that the right exercise not only maintains your heart, your lungs, your muscles, your bones, a healthy level of body fat and even your intestinal function, but also some more subtle functions, like insulin and your body's dealing with sugar. It has been known for more than fifty years that lack of exercise leads to glucose intolerance.

However, not long ago research has shown that getting of the couch and start moving, not only maintain insulin function to deal with the sugar, but it also can reverse decades of damage. Insulin dependent diabetics, for example, using the right exercise program, can increase insulin efficiency so much that some patients, who have used insulin daily for years, no longer need it. In healthy people, the right exercise completely protects glucose tolerance against the degenerative changes in insulin metabolism that lead to adult-onset diabetes. Healthy old men who maintain a lifelong exercise program, have the same healthy insulin efficiency as young men. A high sugar diet, which progressively destroys insulin metabolism, makes it virtually mandatory to exercise if you want to avoid glucose intolerance as you grow older.

Most physicians believe that hardening of the arteries, a degenerative process, is inevitable. Dr. Lakatta at the National Institute on Aging Research Center in Baltimore, is showing in ongoing experiments, that regular exercise maintains arterial elasticity and even reverses arterial hardening that has already occurred. I could fill many pages citing numerous bodily functions which are maintained by regular exercise. But I will keep it short.

Research recently undertaken has revealed the major way in which exercise protect you against all diseases. It started with the evidence that exercise increases the overall number of white blood cells. Followed by more precise findings that moderate exercise increases bodily production of lymphocytes, interleukin 2, neutrophils and other disease fighting components of the immune system. There is no doubt that the right exercise strengthens your immunity. And it also strengthens your resistance to all forms of damage, decay, bacteria, viruses, toxins and even radiation. Closing with the wise words of Louis Pasteur, the father of modern medicine: "Host resistance is the key."

Here is the link for an exercise program that teach you aerobics, weight lifting, flexibility and nutrition for athletes:

Adrian Joele became interested in nutrition and weight management while he was an associate with a nutritional supplement company. Since 2008 he wrote several articles about nutrition and weight loss and achieved expert status with Ezine He has been involved in nutrition and weight management for more than 12 years and he likes to share his knowledge with anyone who could benefit from it.

Get his free report on nutrition and tips for healthy living, by visiting: