Category Archives for Fitness Advice

Herbalife to support athletes this summer. #FuelYourDream

Herbalife will support more than 40 athletes from 15 countries training to compete on the world’s stage this summer.

Herbalife’s full range of quality sports nutrition products are backed by science and used by more than 190 of its sponsored athletes around the world. Many of its sponsored teams also benefit from Herbalife’s nutrition scientists who spend time with athletes educating them on the important role good nutrition plays in sports performance.

“Sports and encouraging a healthy, active lifestyle are a key part of our overall mission and we are honored to sponsor several National Olympic Committees and dozens of athletes,” said Michael O. Johnson, chairman and CEO, Herbalife.

As part of Herbalife’s commitment to helping its athletes succeed, each athlete will receive sports nutrition products and access to Herbalife’s team of sports nutrition scientists. This includes a personalized nutrition package designed by Dr. Dana Ryan, Herbalife’s sports and nutrition scientist, providing tips as to how each athlete can optimize their post-performance recovery.

 

 

 

 

 

*Results may very from person to person

Men Tackle Your Trouble Spots

Increase HIIT training for a leaner midsection.Men – here’s how you can get in shape, tackle your trouble spots and tailor your healthy, active lifestyle plan just for you.

When we think about body confidence and the struggles associated with getting in shape or losing weight, women tend to come to mind. However, in reality, men struggle to maintain optimum body composition just as much as women. Related Article: 3 steps to help you achieve your body composition goals

Our body composition, shape, weight and overall sense of well-being are determined by a variety of factors, including hormone levels, heredity, age and socioeconomic circumstances. However, by improving your personal activity level and diet, you can promote positive physical and emotional changes in the body.

It goes without saying that men and women have very different physiques. The male body tends to adapt to change more rapidly than the female body, especially when it comes to weight loss, weight gain and building lean muscle mass. This is mainly due to differences with our metabolism and hormones. Women often complain that when starting a diet plan with their spouse, their husband seems to get faster results.

Men, like women, have trouble spots in the body that cause concern and distress. Most of the time, these trouble zones have to do with storage of unwanted, excess body fat, or lack of muscle mass and tone. Sometimes the concern is due to aesthetic reasons and other times it may be health-related.

Here are the top two male-trouble spots that I most frequently get asked about, along with some tips to help you improve your overall body confidence and shape.

Chest

Large pectoral muscles seem to be the symbol of male virility in all of the magazines, so it’s not surprising that when men do not have the chest that they desire, it can lead to a lack of confidence.

Too small: Getting results can take time, but with dedication and careful planning, it’s possible to pump up your pecs. If you have a lack of muscle mass in the chest area, dedicating yourself to performing a strength-based routine that focuses on both the muscles of the chest and back, in combination with a muscle gaining diet plan, is the best approach to build up your pecs.

Excess fat/lack of muscle tone: Unfortunately we don’t get to choose where our body stores excess fat, and for many men, especially with age, they find that the chest becomes a problem area. Controlling your calorie intake, in combination with a good exercise plan, can help you with your overall body fat reduction goals. To rebuild your muscle tone in the chest area, consider performing resistance exercises, such as push-ups. As you get stronger, progress to lifting weights. Quite often, using your own body weight as your resistance is enough to stimulate change.

Abdomen

Men of all ages can possess excess abdominal fat, but quite often this is a problem found with middle-aged men. Carrying excess fat in the abdominal area is linked to high levels of stress, as well as poor diet and lack of exercise. The waist circumference measurement is increasingly being recognized as an important tool for assessing an individual’s health risks associated with being overweight. People who carry their weight centrally may be particularly at risk for developing heart disease and type-2 diabetes. There is a big difference between having a small amount of excess fat covering your midsection and having an amount that is considered a health risk. Always remember to check with your doctor to learn whether you are at risk.

Fluffy midsection: If you just have a little extra body fat around the middle and you are hoping to show off your six-pack in time for summer, adding in some bouts of HIIT training to your current routine may be very helpful in getting you lean. You can lose the fat even faster if you focus on your pre- and post-workout nutrition. When you are trying to lean out and lower your body fat percentage, timing your daily carbohydrate intake, as well as ensuring that you consume adequate amounts of protein with each meal, will help you to accomplish your goals.

Health risk: If your waist circumference measurement falls within the following range, it’s important that you follow an exercise routine and diet plan that is prescribed by a doctor.

Men: > 40 in (> 102 cm)

Women: > 35 in (> 88 cm)

Reduce your stress level: Stress is often associated with overeating and inactivity, both of which can lead to weight gain. The stress hormone cortisol can make you prone to storing fat in your abdomen, so it’s essential that if your mid-section is your trouble spot, that you find ways to alleviate your stress throughout the day.

Your focus should always be on your overall health and achieving a healthy body composition. You can’t spot-reduce fat from one specific area with exercise, but if you have a well-balanced diet and a comprehensive fitness plan that includes some targeted exercises, you will move one step closer to achieving your body confidence goals each day.

Also, keep in mind that sometimes there are medical reasons as to why someone has issues with certain areas of the body. If you believe your individual trouble spots are not related to lifestyle, diet or activity level, you should consider seeking medical advice for a solution.

Written by Samantha Clayton, AFAA, ISSA. Samantha is Senior Director of Fitness Education at Herbalife.

 

 

 

 

*Results may very from person to person

Do-It-Yourself Strength Training Workout

 Use tires to get fit and strong.

Setting up an at-home gym can be expensive, but there are plenty of DIY strength training alternatives.

If you look back at the history books, strength and muscle-building competitions existed long before the invention of commercial exercise equipment and expensive gyms. Strong and fit men and women used logs, stones, water containers and heavy farming equipment to test their strength and enhance their physical skills. They simply improvised with the items that they had at hand. If you want to avoid the glam and cost of joining a gym, but still want to do tough muscle-building workouts, you too can improvise.Related Article: Top 5 Home Workout Routines

CrossFit style gyms and many boot camp style classes have gone back to using the basics to ensure that all people, regardless of their economic status, can have fun with training in a more natural at-home environment.

Here are some ways to add organic at-home strength training to your fitness routine.

Find tires.

Car and truck tires are very difficult to dispose of and have become quite an environmental nuisance, but used tires can make a great training tool, especially if you have a good amount of outdoor space to work with. You can flip over large tractor tires to gain strength in your legs, upper body and core. Drag tires using a rope to work on the posterior chain muscles, glutes and hamstrings. Use them for stability training, such as push-ups and step-ups, or create an obstacle course using smaller tires for cardiovascular fitness and agility. There are so many ways you can make use of tires to get fit and strong. Often, you can get them for free from used car lots.

Buy ropes.

Fancy gyms have started using what they call “battle ropes” as part of their core training programs. However, you don’t need to use a sports-specific rope to reap the benefits of exercising with ropes. A heavy rope secured by a post can provide hours of workout fun. Place a rope in each hand and perform jumping jacks. Lift and slam the ropes to the ground for a difficult upper body and abdominal blast. Secure a rope that you can climb to get a strong upper body. Small jump ropes are fantastic for working up a sweat or helping you to increase your range of motion while stretching. Ropes are one of my personal favorite training tools.

Use water containers.

Water containers, large and small, can be used to perform many traditional gym-based exercises, such as bicep curls, squats, dead lifts and chest presses. If you live in an area where there is a drought, don’t use water that you will dispose. Use drinking water containers and then drink the water once you’re done.

Chop wood.

Using an axe on a large log is great for toning your upper body and oblique muscles. It is, however, a little too dangerous for most people to manage. Using a weighted bar in an open area and mimicking the wood-chopping motion will give you all of the benefits of chopping wood, without the danger factor.

Getting fit and active should be fun. The activity in which you choose to engage should keep you engaged so that you progress and stay dedicated to being healthy. You shouldn’t use the excuse that you don’t have access to a gym or equipment because you can use children’s equipment at a local park, items found in your garage and many other DIY methods to get a good workout.

As a former athlete, I believe that following a well-balanced and structured training program is essential if you have specific goals in mind. But, if your goal is to simply get strong and fit, you can have fun being creative with your workouts in a way that suits you. Moving our body, lifting, jumping and throwing, are all pretty natural human movements, so just let your workout be organic and go with the flow every once in a while.

Always remember to be safe and only perform movements that feel natural and pain-free.

Written by Samantha Clayton, AFAA, ISSA. Samantha is Sr. Director of Fitness Education at Herbalife.

 

 

 

 

 

 

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