Weight lifting can be intense and stressful to your body. In order for your body to respond with muscle gains, you have to first recover from those workouts.

After all, you grow when you’re resting, not when you’re training in the gym. Too many people think they have to work out as hard as possible, as often as possible, in order to make gains. But those that have large, muscular physiques have learned that the key to success is heavy, intense training, followed by adequate rest.

By taking a week off after every few months, you allow your body the chance to completely recover from the heavy demands you placed on it. This time is a recovery time, in which muscle growth will be the main goal. So you want to make sure you get proper nutrition, including keeping your protein intake high.

This rest period is every bit as important for muscle gains as is your training. Without this rest, you’re going to overtrain and all your muscle gains will stall.

One of the biggest problems I see with young people is that they think the more they do, the better results they get. They don’t buy into the law of diminishing returns, which states that you’ll keep making gains, up to a point, unless you do certain things. And these things are recovery, rest, and nutrition.

Many people can’t stand to be out of the gym for a week, fearing that they’ll lose what they’ve gained. The opposite is actually what happens. After a week off, you’ll come back bigger and stronger.

You’ll also be more focused and psychologically rested. You’ll be ready to hit the weights again with newfound energy and intensity.

So if you’re feeling tired, worn out, sluggish, or just plain sore, take some time off and recover. If you’re at a plateau, a week off is usually all that’s needed to break out of that plateau.

The way to keep making gains is to learn how to listen to your body. Know when it needs rest and time off. If you don’t allow your body to recover, you can’t keep making muscle gains. If you don’t eat enough and sleep enough, your gains will suffer as well.

So, understand the importance of rest and start taking a week off after each 8 to 10 weeks of training. I guarantee, once you start doing that, your muscle gains will happen a lot faster.

Remember the saying, “Give a man a fish; you have fed him for today. Teach a man to fish; and you have fed him for a lifetime.” You can always give away material, but what is more valuable than knowledge and acquired skills?

Education is the key to building positive attitudes. It allows us to learn Yoga, better our lives, and help others. You cannot help people by simply throwing money at them, and you cannot buy your way into heaven either.

Do not allow yourself to be compromised by negativity. Gently encourage him or her to attend a church, emple, mosque, ashram, or shrine for spiritual support. Praying, chanting, Japa, music, and singing, lift the spirits and make us all feel better. It does not matter which religion you are; the concept is universal.

Forgive offenses, but make it clear when there is an infringement on your rights. You do not have to be a “human pin cushion” in order to help another person. When you elect to help someone, at a time of need, you deserve mutual respect, at the very least. Never “play the fool” because this will not stop negativity.

Negative energy loves fools and wants to make fools of all of us. Sometimes you will have to make a firm stand and draw a line of acceptable behavior. If you always allow yourself to be abused by a negative person, you are feeding a “spoiled child.”

Become a loyal and trusted associate by keeping your integrity intact. When conversations turn negative, “spin them around,” and point out the “silver lining in every dark cloud.” Every “bad situation” can be a valuable lesson, if we choose to learn from it.

Lastly, remember the saying, “You can lead a horse to water, but you can’t make him drink.” You cannot help someone who refuses to be helped. Also, know that negative energy is like the ocean; you can possibly save another from drowning, but you cannot afford to drown yourself in the process. If you drown in negative energy, all of the selfless help you could give will be for nothing.

© Copyright 2005 – Paul Jerard / Aura Publications

The main risk factors that account for more than 35% of cancer deaths are Smoking, no physical activity, alcohol, diets void of fruits and vegetables, obesity, alcohol, pollution, unsafe sex and reused needles.

Smoking, alcohol abuse and diet that contains too few or no fruits and vegetables are the front running and controllable risks for about a dozen kinds of cancers.

The rate of cancer deaths is more in developed countries despite having lesser population. The reasons for this are attributed to use of alcohol in abundance, smoking and obesity, mostly male issues. Females are nevertheless not far behind, and are catching up.

Smoking is known to cause lung cancer for donkey’s ears. Despite the statutory warnings on the packs, people at large seem to carry on with the habit, being fully aware of the consequences. Changing their lifestyle to reduce risk is a very important decision they should make especially when the perspective turns to their family and their support. Losing that excess weight and a little exercise can keep cancer at bay. Moreover, this can greatly help in fighting other diseases and improves the quality of life. Obesity has also been associated with depression for a long time. Developing a positive attitude will greatly benefit a person physically and psychologically. Beer and wine have proven to help protect the heart in moderate quantities but no proven benefits are observed against cancer. But, where does the need to protect the heart arise from, once you have that positive attitude and take things as they come one at a time, there is not reason why alcohol consumption on a regular basis cannot be avoided.

Changing your lifestyle, considering the above suggestions would go a great way in reducing the risk of cancer. Why suffer knowingly? The symptoms become evident much before the disease itself. Make sure you take the right steps in the positive direction.

Eating Disorders: Anorexia Nervosa and Bulimia

The incidences of eating disorders in our society have been steadily increasing over the last few years. It now occurs in 1 out of every 100 women. Nineteen out of 20 people who suffer from eating disorders are young women between 18 and 25.

Studies have found that our social habits and expectations increase the likelihood of the disorder in our young women. The emphasis on outward appearances and thinness are targeted daily through peer pressure and how our society markets its Health and Fitness Products and Services.

Yes obesity is definitely a problem in our society, and we have guidelines for Health and Nutrition, but the majority of young women fail to follow the guidelines in an effort to gain immediate gratification or have had abnormal eating habits throughout their lifetime.

Anorexia Nervosa:

Case Study:

Jennifer is 20 years old. She is very attractive and has always been an over achiever. From an early age she prided herself on her figure. She watched her diet, exercised daily and maintained a regiment of self-discipline. She has always been thin, but has never been satisfied with her weight or appearance. She continually strives to lose more weight. She is 5′ 6″ and weighs 85 lbs.

Jennifer is unaware of the fact that she is undernourished, therefore she sees no problem with her appearance or weight.

How does this happen??

Learned behavior has a great deal to do with why this happens. Many young women develop anorexia-like patterns as our society is pressured with the pursuit of thinness. Many women are anorexic based on the eating patterns they have developed by trying to accomplish unrealistic weight goals.

Fashion models, long distance runners, women athletes and dancers commonly have anorexia-like traits.

1. An intense fear of becoming obese. Even as they lose more weight. 2. Inaccurate vision of how their bodies appear. Feeling fat when in actuality they are very thin and emaciated. 3. Continual weight loss. 25% or more of their original body weight. 4. Refusal to gain weight, which would place them in a normal body weight range.

Physical Dangers:

A rigorous dieting regime will send the body into starvation mode. Then the physical effects will start to manifest themselves:

Thyroid hormones will become abnormal. Adrenal, growth hormones and blood-pressure hormones also become abnormal.

Heart functions change. The heart pumps less efficiently, muscles become weak and thin. Heart rhythms many change. Blood pressure levels fall.

GI function can become abnormal. Diarrhea occurs as the lining of the digestive tract slow.

High levels of Vitamin A and Carotene in the blood.

Reduced levels of Protein.

An increase in fine body hair, skin dryness and deceased skin temperatures.

Brain activity becomes abnormal. Loss of sleep and feeling of never having enough rest.

Anorexia Nervosa is hard to diagnose, because almost everyone in our society is in pursuing thinness. Denial and deception are common place for young women with Anorexia, therefore it takes a skilled professional to diagnose Anorexia.

Bulimia

Bulimia occurs in women of all ages, but is more common among those under 30. Bulimia is more common than Anorexia and in males. Only a small percentage of people who are Bulimic show signs of Anorexia.

Case Study:

Carry is a women in her late twenties, she maintain a normal weight range and obsesses about food. She starves herself then binges, when she has eaten too much she vomits.

Carry, like 60% of people with Bulimia, starts to binge after a period of extreme dieting. The most popular binge foods are food that are high in sugar and fat, and are easy to eat in large amounts. (cookies, cakes, ice cream, and bread products)

The side effects of the binge eating are swollen hands and feet, bloating, fatigue, headaches, nausea and pain.

Physical Dangers:

Fluid and Electrolyte imbalances.

Abnormal Heart rhythms

Kidney dysfunction which can cause bladder infections and kidney failure.

Irritation to the pharynx, esophagus, and salivary glands.

Erosion of teeth and dental caries.

Use of laxatives can cause injury to the intestinal tract.

Bulimia has been described as a socially approved method of weight control. Practiced among women in the upper-classes because of social obligations which include many dinners and parties.

Both Anorexia and Bulimia are socially generated eating disorders generated by our need for the “perfect image”, resulting in self-destructive eating patterns.

Listen to your Body, it is Wiser than you Think. Respect your own unique traits and Diet sensibly.

Resources:

WebMD http://my.webmd.com

Eating Disorder Treatment and Helpline http://edhelpline.com

National Eating Disorders Association http://www.nationaleatingdisorders.org

Anorexia and Bulimia Care http://www.anorexiabulimiacare.co.uk

There are many fitness retailers that offer refurbished Precor Ellipticals. If considering buying a refurbished Precor Elliptical, one might want do some research on the outlet that you are purchasing it from. There are many reputable used fitness companies out there. Precor is a high quality fitness machine when it comes off the manufacturing line. Precor has found a way to reduce the parts on fitness machines by 25%, to eliminate the number of repairs to the machine. So if you are purchasing a refurbished Precor Elliptical, you are already starting with a great product.

Most fitness and health clubs keep their elliptical trainers for approximately 4-5 years. The commercial Precor Elliptical machine has an estimated life span of 10-12 years. When the health facilities replace their older equipment with newer equipment, the older is used as a trade in. At this point the trade in has half of its life span left. The manufacturer then takes it and replaces parts and refurbishes it. This adds to the elliptical trainers life span, while allowing the manufacture to offer it at a lower cost to consumers. Another objective that this creates is that it boosts the fitness clubs to replace their equipment more often, because the manufacturer can turn around and resale the refurbished Precor Elliptical trainer. The more demand there is on refurbished equipment, the more trade in value to the health clubs and fitness facilities.

I say baloney!

If you use some common sense, purchasing the best home gyms online can be no more risky than its bricks and mortar competitor. The best thing is that 99% of the time it is a lot cheaper.

The problem is common sense is not very common and people dive straight into their pocket, pull out their credit card and start spending before they even think. Before you decide to get the plastic out do your own due diligence.

Below is a list of key points that you should check off against potential suppliers of the best home gyms. 1. Warranty

Its crazy how many people buy exercise equipment online without checking how much warranty the machine has got. Most of the equipment from top line brands are covered by a good warranty so you don’t have to worry too much there. But some of the lesser known brands or companies might have poor warranties so check them out.

Usually you will find that the frame has a lifetime warranty but the labor, parts and motor only have 6 months to 3 years. The last thing you want is your machine to breakdown after 9 months and to not be covered!

2. Shipping

Some online companies include shipping, some have reduced shipping and some do not. You want to make sure the company clearly states the shipping charges. Don’t waste your time with a company that surprises you with a shipping fee when you have added the product to your shopping cart.

Often companies will give you extra options with your shipping like delivery and installation or delivery up to the 1st or 2nd floor. Depending on where you live these are often worth the extra small fee.

3. How Long Have They Been In Business

You should always check how long a company has been in business. These days it is easy to put up a website in 24 hours and start cashing checks. The last thing you want to do is buy from a website that is here today and gone tomorrow.

You can easily check a businesses reputation or credibility by going to www.alexa.com and typing in the domain name and doing a search. Around the middle of the page is some information on the business including how long they have been online.

Another way to tell is by the website itself. A lot of the better business will give you phone numbers or show awards and independent reviews of their business.

Once again a bit of due diligence goes a long way.

To read the second part of the article titled, Best Home Gyms – Who Can You Trust When Buying Online (Part 2) visit http://home-fitness-equipment.blogspot.com

According to Consumer Reports magazine, when it comes to ellipticals, you will get what you pay for. Consumer Reports conducted an evaluation of ten elliptical exercise trainers from lower end models to more expensive units. The research test found that the best models are more expensive, and that if you buy the cheapest models, you might get stuck with a piece of junk.

That does not mean that you will have to pay top dollar for a quality machine. In fact, Consumer Reports also tested the Reebok Elliptical Cross-Trainer 6808 and ranked it #1 over three more expensive models. And the price is only $500!

Elliptical trainers should provide fluid movements, never jerky. Also, they should remain stable during your workout and never move across the floor. When you shop, look for try-before-you-buy opportunities, or even no-risk trial periods that allow you to use the unit in your home for a period of time, and if you are not satisfied you get your money back.

The highest rated model according to several surveys is the Precor EFX 546 – a model that costs over $5000! But many retailers will allow you to purchase on credit, offering low monthly payments. Also, used ellipticals are often as good as new for less than half the cost.

Timothy Gorman is a successful Webmaster and publisher of Elliptical-Trainer-Solutions.com. He provides more elliptical trainer ratings, rankings and elliptical trainer reviews that you can research in your pajamas on his website.

Dr. Edward Bach, developer of flower essence therapy, classified the original 38 essences he used in his practice according to the 12-7-19 method: the Twelve Healers, the Seven Helpers, and the Second Nineteen. In part I of this series, the Twelve Healer flower essences were reviewed, along with the underlying theory of flower essence therapy – here we’ll have a look at the rhymes and reasons of the Seven Helpers.

Dr. Bach prescribed one or more of the Seven Helper essences to patients who did not seem to be responding sufficiently to therapy with one of the Twelve Healers. The Twelve Healer flower essences – Impatiens, Gentian, Mimulus, Clematis, Agrimony, Chicory, Vervain, Centaury, Scleranthus, Water Violet, Rock Rose, and Cerato – were developed by Dr. Bach to address what he saw as the imbalances of the twelve archetypal personality types. It is through the vibrational transformation of these imbalances that healing of overlying disease states can, in many cases, be initiated. However, Dr. Bach found there were individuals that did not respond to flower essence therapy with the Twelve Healers; this lead him to the discovery of the Seven Helpers.

The Purpose of the ‘Seven Helper’ Flower Essences:

The purpose of the Seven Helpers is to address chronically ingrained negative vibrational patterns which may be obscuring the primary personality type. For example, Olive, one of the Seven Helper flower essences, is prescribed for states of exhaustion, where one has been worn out by the struggle of healing or other life event. In this case, it may be difficult to see what the primary personality type of the individual may be, as true fatigue does not let a whole lot else show through – this real weariness may mask other personality traits or patterns.

Or it may be that the chronic state simply prevents progress on the healing path that could otherwise take place. Again, using Olive essence as an example – An individual may clearly be in need of one of the Twelve Healers. Perhaps they live in fear and are in need of Mimulus, and clearing this fear would allow them to heal. However, their fatigue is so great as they do not have the strength to work with these issues – in this case, it may be helpful to use Olive along with Mimulus to offer a more complete support from the flower essence therapy.

The Seven Helper essences can certainly be administered individually as well, particularly if a specific flower essence is strongly indicated. Dr. Bach had also written that if an individual is not responding to other essences, Wild Oat (one of the Seven) may be used: “If ever a case does not respond to treatment, give either Holly or Wild Oat, and it will be obvious which of the other remedies may be required. In all cases where the patient is of the active, intense type, give Holly. In patients who are of the weak, despondent type, give Wild Oat.”

Beyond the original works of Dr. Bach, the Flower Essence Repertory from Flower Essence Services offers descriptions of these seven essences beyond what a physician may see. FES broadens the application of the flowers to include their use for those needing change that may or may not be related to a health condition. This is an important point, as one may have tendencies they may wish to transform, but are at no serious risk. This application of flower essence is encouraged, for any support for personal and ’soul’ evolution is indeed invaluable. So within the following descriptions of the Seven Helper flower essences, a broad view will be maintained, so that the greatest audience may find a suitable essence.

As always with flower essence therapy, in cases of illness, treatment is not a substitute for proper professional care. It may be the case that an illness may have emotional roots, and that flowers can be of help, but one should not solely rely on self-prescription of flower essences as a cure.

And on to the descriptions…

The Seven Helpers:

Olive – As stated earlier, Olive flower essence is indicated where great fatigue has set in. An individual may be pale, worn out and / or exhausted after excessive worry, illness, grief or other struggle. The individual perhaps feels they do not have the strength to continue; that both their physical energy source has been spent. The Olive remedy allows one to tap into a new source of light, helping one see and feel a rejuvenation that comes from establishing (or re-establishing) a connection to a universal energy. This connection may provide the impetus needed for change in other areas, or may be transformative in and of itself through helping on realize that the etheric ’spirit’ body and the physical body are inseparable.

Gorse – This flower essence is used where one has lost will due to discouragement, becoming hopeless and resigned to one’s condition. They have perhaps been giving too much energy to the negative possibilities, solidifying this outlook so no progress can be made. This remedy restores hope to such individuals, so they may be able to have a brighter outlook, perhaps more joy, when confronted with life’s challenges.

Oak – The remedy for those committed to over-striving, regardless if that striving is having a positive result. Those in need of the Oak flower essence have great determination and strength, which can be true assets. However, at times it is crucial to balance this force with subtlety and grace. The individual may have even become resigned to the inevitable failure of their endeavor or succumbing to an illness, yet they continue with their efforts. Oak helps restore a balance, allowing one the freedom of letting up or resting when that is in fact what is required. An important essence in today’s hard-striving world.

Vine – For those who see their way as the ‘right’ way or the only way, Vine essence allows an opening in one’s perception for other points of view. An individual in need of Vine may have a domineering personality, insisting that everyone else follow their lead, including health professionals. Such a point of view can lead to great stress when it is perceived do not share the same ideas, and that harm, or at least lack of healing, may come about. Vine essence may soften this selfish nature, assisting one to understand that other points of view may be entirely valid, and in fact, more complete than one’s own. This allows the individual to receive needed support, often a key component in any personal transformation.

Heather – The Heather type appear self-obsessed, talking continually about their own situations and problems. Such persons are in fact truly lonely and often in great emotional pain. They may feel an emptiness or hunger, which they feed from the attention of others. This flower essence helps one make a connection to the Higher Self, finding peace and solace in the unity of all being. This realization helps one overcome the loneliness and disconnection they may feel, drawing on emotional self-sufficiency and true shared relationship with others for assistance.

Rock Water – For those that are too hard on themselves. Being reflective and aware is one thing, to go so far as to limit one’s (and one’s friends and family) enjoyment of life is another. Flexibility and spontaneity are key components to the ‘life well lived’. Further, a rigidity in lifestyle can prevent one from finding joy, an important factor in healing from many illnesses. This essence is sometimes indicated for those beginning flower essence therapy or those who do not see results, as it may assist in opening the soul to the energies of the plant realm.

Wild Oat – Health and happiness are very much connected with one’s ability to find one’s true vocation. Wandering through life feeling a lack of purpose can lead to distressed states, with addictions or despondency being possible results. Wild Oat flower essence may help align one with their true calling, so that both the individual and the greater environment can benefit. When one finds this sense of meaning, there is a strong inner light that can shine forth, supporting one’s own health, and the health of those around them.

These are the Seven Helpers, as categorized per Dr. Edward Bach’s 12-7-19 flower essence method. It is said that with the Twelve Healers and the Seven Helpers, one can support transformation of many vibrational/emotional states. At the same time, it is important to keep one’s mind open to possibilities; there are a great number of researched flower essences available, one’s that may be even more precisely applied to a particular situation. The Healer and Helper essences are however, a fantastic place to start if one is seeking an effective collection of remedies, suitable for the needs of many beings.

But shopping for home treadmills can be confusing due to the number of choices that you have to select from. So what do you need to be looking for when you compare treadmills? Here are few suggestions to keep in mind:

* First decide how you intend to actually use your machine. Will you be walking or jogging/running? It’s important to know because it will affect how much you have to pay for your treadmill. If you only intend to walk, you won’t be putting that much strain on the unit and you can most likely find a home machine that will fit your needs in the $1,000 category. However, if you intend to run you will be inflicting a lot more pressure on the treadmill as you do and you should expect to pay at least $2,000 or more to get a quality unit.

* Knowing how you intend to use the treadmill is important for another reason. If you only intend to walk, you won’t need a machine that goes above about 5mph. If you plan on running though, expect to get a machine that will go at least 10mph or more in order to be able to give you a thorough workout.

* Make sure that the ride is stable and smooth too. You don’t want any jerky motions as you exercise, and you want the treadmill to feel very solid, from the deck all the way up to the handrails. The handrails in particular must be strong and able to support your weight if needed. Of course the more you pay, generally the more strength and sturdiness is built into each machine.

* Listen for the noise that a treadmill makes at the speed that you intend to use it. One of the biggest problems that treadmill users have to deal with is boredom while they exercise, so many turn to watching TV or listening to music to alleviate the repetitive routine. If the treadmill is too loud it can be difficult to even hear a TV in the same room while it is running. Much of that has to do with the motor that is used, so crank up the treadmill first and see how loud it sounds.

There are other considerations to have when you compare treadmills, but these are a good start to help you get a feel for the machine that will best fit you and your workout routine. As always, it’s best to actually test drive any treadmill in person before you buy it either at a store or on online.

Thad Pickering writes on many consumer related topics including fitness. You can find the best home treadmill and home treadmill reviews by visiting our Home Fitness website.