Pain in the Neck!

Ever woke up with a kink in your neck? Who hasn't? Whether it was caused by hunching for hours at a time in front of the computer or by simply sleeping wrong, pains in the neck are, well, a pain in the neck!

Well, now, many of those pains can be a thing of the past. Most neck kinks are actual muscle pains, especially in the trapezius. According to a recent study published in Arthritis Care & Research, exercise can alleviate the chronic pain in your neck.

The study states that to relieve pain, you should improve the isometric strength of your neck by training of those muscles. So make sure you add weight training exercises that focus on your trapezius in your next upper body workout.

Your neck will definitely thank you!

Beware of Patio Season

Patio season is among us. Thank God!

But the good weather and the open patios probably means that most of us will have a beer or two to celebrate.

Well, if you're looking to lose weight, this extra indulgence will be a major roadblock in reaching your goals.

A pint of regular beer is 225 calories. Just one beer a day for 2 weeks is almost 1 pound of extra body fat.

Similarly, a glass of dry wine is 106 calories and a sweet wine is 226 calories.


Adding to the problem is that very few of us just have a beer or a glass of wine at a patio. The aperitif is usually accompanied by wings, nachos, fries or something equally bad for us. (Who has a beer with celery sticks).

I'm not saying give up alcohol, especially if you really enjoy it and love spending time with your friends at the patio. But you can always cut back. As with all things in life, moderation is the key.

And besides, what's better: that second beer, or the look of awe your friends will give you when you take of your winter sweater to reveal your new chiseled body?

Functionally Speaking

If you're looking to for a change from the weight room, functional training is the way to go.
Functional training exercises are meant to mimic activities you perform on a daily basis, so doing them helps you function better in everyday life.

This type of training also involves incorporating exercises that are multi-jointed, integrated, dynamic and non-supportive. Some examples include push ups on a stability ball, single leg hip squats and a split squat and row.

The exercises, especially when done on unstable surfaces, target the core muscles and increase functional capability, aerobic and anaerobic capacity, flexibility and efficiency, and also burn quite a few calories.

When incorporating this type of training into your routine, focus on form and be patient. Because weights are not used, you will have to monitor your improvements by calculating the number of reps you are able to do or the amount of time you're able to hold a pose.

Functional training will get you stronger and is a worthwhile addition to all workouts.

Weight Training - Focusing on Technique

Weight training is an integral part of any fitness regimen, but if done incorrectly, not only will you not get results, but you are also risking injury.

Many people learn weight-lifting techniques by watching others in the gym. Unfortunately, most people in gyms use improper form and technique. Standing hunched, using momentum to lift weights or straining your neck and back to lift a weight that's to heavy could cause long-term damage.

If you're just getting started, the best thing to do is hire a certified personal trainer, for at least one session, just so that they can teach you how to lift. Be honest with the trainer about your reasons behind the session and take time to write down all the tips and to draw diagrams for yourself so that you will remember what you are taught.

Some other tips:

- Warm Up - Cold muscles are more prone to injury so start each workout with at least 5-10 minutes of aerobic activity.

- Lift the proper amount of weight. You should start with a weight you can lift comfortably 12 times while maintaining good form and posture. As you get stronger, you can gradually increase the amount of weight and (if you need to) decrease the number of reps.

- Stand or sit with proper form. If you are standing, keep legs at shoulder-width and stand tall. Then, lift your shoulders up and rotate them back so that you have stabilized your core. You should maintain this stance through all your reps. If you find you are losing form, go to a lighter weight or do less reps. The same upper-body position should also be held for exercises where you are sitting.

- Breathe - You should be breathing as you lift the weight and breathing out while you lower the weight. If you hold your breath while you're lifting weights, you are at risk of elevating your blood pressure to dangerous levels.

- Do not rush your lifting or use momentum. Studies have shown that slow lifting actually works much better than quick lifting. Try taking 2 seconds to lift the weight and 4 seconds to lower it. Also, if you rush, you are more likely to use momentum, which means that you are not using the muscles you are concentrating on and this defeats the point of your workout.

- Listen to your body. If you feel pain, stop exercising. You can try that same exercise in a few days or with less weight but if you are still feeling pain, stop the exercise and consult with a physiotherapist.

- Rest - Once you have worked out a certain muscle group, you need to give it at least 48 hours of rest so the muscle fibers can grow. Avoid exercising the same muscles, including abs, two days in a row.

Banishing Belly Fat!

Ask someone to name a body part that they'd like to see toned down and chances are the answer will be the abs.

Having a six-pack is a dream for most adults, but it doesn't have to be.

There's no secret formula to losing the fat covering your ab muscles but the good news is that when a person loses weight, the first place they shed it from is the belly.

According to research done at the Mayo Clinic, 99% of people who lose weight will lose it in the abdominal region before anywhere else, and will lose proportionately more weight from the upper body.

This is because visceral fat, the deep fat covering your abdominal muscles, is more metabolically active and easier to lose than subcutaneous fat which lies under your skin.

So how do you begin losing that fat? Well, most trainers and fitness competitors agree that getting a flat stomach is at least 80% diet. Eating clean is almost a prerequisite for a six-pack.
According to a recent study in the American Journal of Clinical Nutrition, whole grains can help you lose belly fat.

Study participants who ate whole grains in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish or poultry) lost more weight from the abdominal region than another group who ate the same diet but replace whole grains with refined ones.

This is because eating whole grains changes the glucose and insulin response and makes it easier to mobilize fat stores.

What about all those crunches you've been doing? Well, while crunches won't flatten your belly, they will strengthen your abdominal muscles which will make them look tighter and thinner.

Having said that, you won't be able to see the muscles if they are covered in fat. So eat a proper diet and do regular bouts of cardio and weight training to drop fat. If you can keep your program regular, you may reach that six-pack goal sooner than you ever thought!

Best Time For a Work Out?

There is an ongoing debate about the best time of the day to work out. Although there is no absolute right answer because so much of it is based on personal preferences, there are things to consider when planning your next work out.

Scientifically speaking, people tend to work out harder when their body temperature is at it's peak, and this occurs in the early evening in most cases. The evening is also better for weight training for most people because that is when the body has the most testosterone. Testosterone utilizes proteins to build muscle.

If you are training for a competitive event, you should train at the time of the day your competition will take place. So if the competition will begin at 9 a.m., you should do most of our training around that time so your body gets used to working hard during that time.

Speaking of getting your body accustomed to time, you should also pay attention to your body clock. Some people are naturally morning people, while others like to stay up late. If you hate getting up early, chances are making yourself get up to work out is going to make you miserable and your workout will suffer. That being said, you can teach yourself to get up earlier and eventually, when your body has formed the habit of getting up earlier, it will no longer be as difficult.

Having said that, my favourite time to plan a work out is first thing in the morning, before the unexpected demands of daily life pile up and you find you're too busy for a work out during lunch or after work. Scheduling your workout in the morning means that there will be no excuses for missing it and working out is always more productive than not working out at all.

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Regenesis Fitness