# Month: March 2019

## Info of Kettlebell Tempo Training

Before we dive too deep into an explanation of how to set the most effective tempo for strength gains, it’s important to get an understanding of how tempo is measured in these cases. There are various tempos, so it’s important to know what the numbers really mean. In the case of 1010, the first number defines the amount of time spent in the eccentric phase, or the “relaxing” phase of the exercise. The 0 indicates the amount of time spent pausing after the relaxation phase. The third digit signifies the length of time spent in the concentric phase, or the phase in which the muscle being exercised is flexed. The final digit signifies the amount of time spent pausing after the concentric phase. To help visualize this, in a pushup, the eccentric phase is bending your arms and lowering yourself toward the ground, and the concentric phase is pushing yourself back up. So, at a 1010 tempo, one second is spent going down, then one second is spent going up, with no pauses before or after either of these motions. For a 4010 tempo, 4 seconds are spent bending the arms and going down toward the ground, and one is spent pushing up. For exercises that demand explosiveness and fast flexing, the tempo may include an “X” instead of a number. This is commonly seen in the Olympics where X0X0 tempo lifts are commonly performed; explosive eccentric and concentric phases, with no pauses before or after either. For hypertrophy exercises and attempts at mass gain, the most effective and commonly used tempo is 40X0.

When taking tempo into consideration, changes can be made to the amount of time your muscles are spending under tension. Time Under Tension, or TUT, is a measure of how long a muscle, or group of muscles, is under the weight of the load. When it comes to strength training and maximizing muscle mass, more TUT is necessary. For strength training with kettlebells, 40-70 seconds of TUT is the optimal time period, anything shorter than this would result in lesser hypertrophic gains. Basic math can be done to see the difference in Time Under Tension between tempo and non-tempo training. Taking a look at the real-world variance in the different tempos that are used is a good way to paint a picture for why it’s so important to include tempo training into your kettlebell workouts for strength gains. For a typical 1010 kettlebell overhead press for example, a single rep will take approximately one second to push and one second to relax, making the total length of the rep 2 seconds. Over the course of about 12 reps per set, this equates to 24 seconds of TUT. However, if you are adhering to tempo training, the length of a single rep will change. If switching to a 40X0 tempo kettlebell press, the flex will be immediate and there will be no pause at the apex before dropping the weight back down and relaxing for 4 seconds. When the kettlebell returns to the resting position, there is no pause and it is immediately lifted for the next rep. The total time for this rep is about 5 seconds, with a total of 60 seconds of TUT for a set of 12 reps. When taking tempo into account, the same weight, reps and sets can be used to achieve better strength training results. This is why tempo training is so important for real mass and strength gains. If you’re only taking into account reps and sets and disregarding the time taken to complete each of these, you will be missing out on making large strength and mass gains in your kettlebell workout.

When your goals are to increase strength and mass, many people often increase the weight of the kettlebell that they are using and make adjustments to sets and reps to maximize muscle gains. Although this is an effective way to increase strength, it’s important to note that tempo can also be altered to get the most out of each rep. Although it may take more concentration, tempo training is one of the most effective ways to successfully reach your strength training goals with kettlebells.

## Take Care of Before Foot Surgery

Although this should go without saying, one of the first steps in making your surgery a success is scheduling it properly. While you may have some preference in mind for when you would like to have your surgery and when you plan to recover, a good rule of thumb is to avoid surgery within three months of any travel plans you may have. While you may prefer mornings to afternoons and evenings, or vice versa, usually the actual time in which the procedure will occur is not set until a day or two before the procedure.

## Pre Operative Visits

Pre-operative visits are crucial to making sure that your surgery is a complete success. The purpose of these visits is multi-fold. For one, your surgeon will review your general health to make sure you are healthy enough for surgery, and will give you information and a detailed plan about the procedure. He or she will also give you instructions for things you should do both before and after the surgery. Likely, this is when you will also be prescribed any pain medications for after the operation, so that you can have them ahead of time. You can make the most of these visits by being very forward and open about your health and medical history.

Another thing you need to be completely open about with your surgeon is any medications you are currently taking. The reason for this is that some medications can have a negative effect on certain anesthetics and medications, or can cause excessive bleeding. Avoid any blood thinners or aspirin, as these are known to thin the blood. Additionally, you will want to stop taking anti-inflammatories, any corticosteroids, methotrexate, Enbrel, plaquenil, or any chemotherapy medications, as these have been shown to slow the healing of bone and wounds.

## Lay Off Alcohol and Smoking

If you smoke or enjoy a drink here and there, you will likely want to put a stop to these habits prior to the surgery and not resume until well after you have healed. The reason for laying off the vices is that they can increase your risk of complications in the heart and lungs for cigarettes, and because alcohol can have adverse effects when mixed with many post-operative pain medications. Additionally, both of these vices interfere with your body’s absorption of the nutrients and minerals you need to recover fully.

## Food

Whether you are looking to maintain, gain or lose weight, a practical start to this process is to make appropriate changes to your diet. A basic area to start is to make sure processed or junk foods are removed from the diet. Plus, this type of food is generally unhealthy, and can lead to increased body fat all-round. Foods to add healthy weight include carbs like oatmeal, multi-grain pastas, whole wheat, brown rice and potatoes.

Additionally, a diet can benefit from protein foods like fish, soy, beef, beans, nuts, eggs and chicken. The increased protein intake is useful when it comes to building muscle on the buttocks. Plus, a well-planned diet is useful to maintain the preferred healthy weight, regulate hormones, and supply the body with what it needs to grow.

## Exercise

Exercise is an essential part of toning or building muscle on the body. While it isn’t necessary to complete the torturous cardio session several times per week, it is necessary to use the exercises that target the desired muscles. For instance, the gluteus muscles are best toned with exercises like lunges, deadlifts, kick backs and squats. A great benefit of these exercises is that they are easy to perform and can be completed with minimal equipment. Regular exercise helps to create the larger and rounder buttocks by strengthening the gluteus muscles.

## Supplements

There are a variety of supplements and natural herbs that can be useful in making the buttock area bigger. The preferred types of supplement are rich in phytoestrogens, which has the ability to up the levels of estrogen in the body. Supplements like fish oil, maca root extract, and bovine ovary are among the choices that include the right ingredients to help achieve the desired curves.

## Hair Transplants

Doctors also stated that hair treatment can be of two types. One is slit graft and other is the micrograft. In the former one, the doctors plant 2 to 10 hairs per graft and in the later one 1 or 2 hairs per graft and planted according to the coverage needed. This was when I decided which one should be beneficial for me.

Everyone needs a consultation before any kind of surgery and one of them that I was given was who needs a transplant. What doctors said was pretty simple. Men with pattern baldness, women with thinning hairs, and anyone who has lost hairs due to burn or scalp injury should definitely try out the miracle of hair treatment.

But with everything come its pros and cons. But women with a widespread pattern of hair loss throughout the scalp, people with limited amount of donor site, people who tend to form keloid scars (thick, fibrous scars) after every surgery, and people with hair loss due to medication should stay away from this surgery.

I was scared that hair treatment is a complicated procedure but the doctors told me it is not. The procedure is very simple and involves some of the very basic steps. Here are the steps:

• First of all the hair follicles from the back of the head are removed and are transplanted to the balding areas at the front portion of the head.
• Before the starting of the surgery, the hair at the donor area gets trimmed.
• After the trimming, the donor area is given the local anesthesia.
• Tissues in the donor area that are bald resistant are identified, then removed surgically and finally the donor area is sutured.
• The sutured donor area of the patient is then combed so that no one can see it. These sutures are removed almost ten days after the hair treatment surgery.
• After the local anesthesia is given to the patient, the recipient area is then prepared for the transplant process. This area does not require any trimming or removal of the hair.
• Incisions in the recipient area are made in an irregular way follicular unit grafts are then placed in them.
• Smaller grafts are placed in the front of the hairline and denser grafts are then placed behind.
• These incisions would be visible in the operated area just after the transplant.
• After a few weeks of the surgery, the incisions heal and the red marks also disappear naturally and it all looks very natural.

As impressive this surgery is, there are also some facts that I got to know about this surgery are:

• After the surgery hairs start to grow between 2-4 weeks of transplant.
• The local anesthesia makes this procedure painless and hence patient can be discharged the same day.
• It is not a nonsurgical hair restoration in which pre-chosen base is fixed on a scalp.
• It does not mean that you will have wavy hairs as the result varies from person to person and depends on their natural hairs.
• It is not a solution to every problem and every case is different.
• A number of grafts increase the cost.

## Using Ylang Ylang Oil

### Promotes relaxation

The herb contains linalool-a naturally occurring terpene alcohol. The compound has a pleasant floral smell with a touch of spiciness, and is claimed to act as an antidepressant and sedative.

Besides Linalool, there are many other chemicals in present like Germacrene, Caryophyllene, and Sesquiterpenes, which all are potent stress-busters. These chemicals together produce a fragrance of therapeutic tendencies, which can have the following effects:

• It lifts mood
• It increases confidence
• It eases muscle stiffness
• It controls acne
• It relieves nausea and motion sickness

### Relieves hypertension

The pharmaceutical industry is replete with a plethora of pills and potions for lowering blood sugar, but those drugs come with their own set of side effects. In the domain of naturopathy, however, some essential oils work wonders to eliminate the symptoms of high blood pressure. Ylang Ylang is one of those oils that aroma-therapists recommend as a miracle cure for hypertension.

Keeping a diffuser filled with Ylang Ylang oil in your home can help promote a general sense of wellbeing, making you feel light and keen.

### Facilitates a healthy menstrual cycle

This is something that is debatable, but researchers have been gathering evidence about the claim that the smell of Ylang Ylang can promote a happy ‘period’ experience. Aroma-therapists have long been using ylang ylang to treat PSM (Pre menstrual syndrome) in their patients. Smelling Ylang Ylang oil during periods can relieve some of the physical and emotional symptoms of PSM-those intolerable belly cramps, nausea, and mood blackouts.

Since the aroma is a potent antidepressant and sedative, inhaling it can help a ‘damsel in distress’ cope up with her ‘shark week’.

### Treats Depression

In the world of alternative medicine, The herb is believed to be a potent antidepressant. Inhaling Ylang Ylang vapors can provide relief from anxiety, tension, sadness, and chronic depression.

Using a vaporizer to diffuse the scent is a good way to use Ylang Ylang, though there are other ways too. In dilution, it can be used as massage oil that can be applied to ease physical exhaustion, insomnia, nervous tension and stress.

## Extracting Essential Oils From Plants

Distillation refers to extracting the required component from the liquid through the process of heating and condensation.

According to Wikipedia, “Distillation may result in essentially complete separation (nearly pure components), or it may be a partial separation that increases the concentration of selected components of the mixture. In either case, the process exploits differences in the volatility of mixture’s components.”

## Ways of Distilling Essential Oils

1. Water Distillation
Firstly, water is poured into a container, and then the other raw material is placed into it for boiling. As oil and water are insoluble substances, oil gets separated from the water. Then the separated oil is stored in a container for further usage. It may sound simple, but it is actually a tedious process that consumes a lot of time. The method helps to maintain the properties of the oil because water prevents it from overheating and hence, restricts the evaporation of the beneficial components in it. So, if you are looking for organic and cheap essential oil, this method of distillation may come to your rescue.
2. Steam+Water Distillation
The water and steam together will push the oil out of its plant and by there, the essential oil is gathered, leaving the steam behind.
3. Steam Distillation
In this process the extracts of the plant are placed in a container and a lid is put on it so that the steam do not evaporate. The extracts are steamed as long as it starts releasing oil. It is vital to control the temperature while following this method. The temperature must be set accordingly. It must be enough for the extracts to release the essential oil and not to burn it. After the steaming process gets over, the steam containing essential oil is condensed by passing it through a specialized cooling system. The steam that is condensed forms a liquid from where water is separated from the oil. This process is very cumbersome, and a slight amount of oil is extracted from tons of plant materials.
4. Hydro Diffusion
With hydro diffusion, the steam is fed in from the top onto the botanical material instead of from the bottom as in normal steam distillation. In this method, the steam is offered to the material from the top instead of bottom as in a standard procedure.
5. Cohobation
This method of distillation is applied for the extraction of Rose oil. In the process of making rose oil through water distillation, the oil is extracted and the components named phenyl ethyl alcohol gets dissolved into the distilled water and does not form a part of the extracted essential oil.The phenyl ethyl alcohol is then distilled from the water and added back to the oil in correct proportion to form a whole Rose oil. Not to mention, the process is very tough and lengthy.

### Pinky’s In.

The first trick to be aware of is when you are performing this move is to keep your pinky finger inwards. As you bring the weight up, think of twisting the wrist ever so slightly, bringing your pinky onto your body.

When doing this, you will find you get a sharp contraction in your bicep muscle, improving your mind-muscle connection as well as the contraction you get from the exercise itself.

### Elbows Tight.

Next, you will also want to focus on keeping your elbows tight, locked into the side of your body. Keeping your elbows close is critical as when you start to let your elbows lift up or move to the side, you lose some of the tension on the muscle tissue.

Keep your elbows locked into the sides of your body and not budging an inch until the exercise is over.

### Shoulders Stationary And Down.

The third tip to keep in mind as you go about performing your bicep curl is that your shoulders should be stationary and down. One big mistake many people make is allowing their shoulders to move as momentum carries them through this exercise.

Allowing your shoulders to go at this time, will take much of the stress off the bicep and could even result in injury. Keep your shoulders motionless to ensure the only contracting happening is coming from your biceps.

## Do Planks Daily

Since most people find themselves sitting for prolong periods of time due to work or lifestyle, the plank is a great exercise to lengthen your muscles from sitting. Tight hip flexors, rounded shoulders, and low back problems are all linked to sitting too much. Holding a plank will put your body in a position that extends the hips, promotes shoulder stability, and it can produce a stronger lower back. These reasons are more than enough to add planks to your life daily.

## Location, Location, Location

While the plank can be done by anyone, it can also be done anywhere. There are no limitations and this allows you to be free. In the office, at the park, out in nature, at the gym, in your garage, or wherever you choose. I recall doing a plank on the Roberto Clemente bridge in Pittsburgh. By the way, it landed me a commercial. Take your plank wherever you go!

## Anxiety Calm

Anxiety impacts millions of people each day, and while medication is often prescribed, there are natural ways to calm the body. Yes planks are an anti-anxiety natural remedy. Exercise serves as a distraction when you are under stress, and planks are one of the best to help calm the body. Get into a plank position and hold it for as long as you can, then lie down on the floor with your arms extended out in front of you. close your eyes and breathe deep for about 30 seconds, repeat the plank and the rest position until the anxiety is gone.

## Flat Abs

Flat abs may elude you even after following the perfect combination of exercises and diet either because the body fat level needed for flat and toned abs is below the sustainable level matching our present lifestyle or due to the fact that the body fat level is below the bare minimum needed for the body to function in healthy manner. But this should not discourage one from pursuing crunches and exercises.

So, the objective of flat tummy can be materialized through more exercises than your schedule or temperament can handle. This is to be complemented by keener attention to the diet and adhering to it strictly even if the energy level does not allow it initially.

One has to accept that the body functions as a whole unit and not in discrete parts and this realization constitute the stepping stone for embracing the lifestyle focused on achieving flat abs. Even if the dream of flat abs does not materialize, the realization sets in that one isn’t a failure for not reaching the goal.

You should stop by and look for some further exciting flat tummy tips [http://flattummytips.net/] that can help you out in making your body healthy, fit and cool. Also look at some healthy Indian recipes [http://healthyindianrecipes.squiddoo.net/] tips and healthy food for making your life better, tastier and healthier.

## Women and Strength Training

Use total body workouts or upper/lower splits. There is no reason to use a traditional bodybuilding split where you work different muscle groups on different days. Total body workouts or upper/lower splits are the only splits you will ever need. They allow you to work your muscle groups more frequently and they are more practical. If you use total body workouts, you should train three days per week on non-consecutive days. If you use upper/lower splits, you can train three or four days per week.

Use big, compound movements. The majority of your exercises should be movements that require a lot of muscle mass. Some examples include squats, deadlifts, lunges, push-ups, overhead presses, dumbbell and barbell presses, rows with dumbbells and cable machines, chin-ups, dips, planks, and all their variations. These are the exercises that will help you build a lean, sexy body that can actually function in the real work. In fact, these are the only exercises you will ever need to build the body you desire.

Going with number two, do not use machines. Just stay away from them. You will build a better body (aesthetically and functionally) doing bodyweight exercises or using dumbbells and barbells. Also, machines force you to use a fixed path, and your body does not operate that way. Machines can actually be harmful if they force you in a path your body wouldn’t normally travel. Also, they don’t force you to use your stabilizers; this makes the movement easier.

Lift heavy. Too many women are afraid to pick up anything other than a pink dumbbell because they’re afraid they’ll get big and bulky. Look, it won’t happen. It has never happened to any women I have ever training, and it won’t happen to you. You should lift in the higher rep range (10-15 reps) but you should also lift heavy (5-8 rep range). Trust me, this will do nothing but improve your aesthetic appearance and confidence.

Lay off the long, slow cardio. Long, slow cardio will not help you develop a lean, sexy look. The only thing long, slow cardio will do is give you a “skinny fat” appearance. Don’t believe me? Take a look at most marathon runners.