“Bodybuilding Sins” That Cause Back Pain and Missed Workouts: Part 4Written by Jesse Cannone CFT, CPRS, CSPN and Steve Hefferon, CMT, CPRS
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So by targeted, we mean exercises that will not just develop muscle strength and size, but more importantly work towards correcting muscle imbalances which will mean less pain and missed workouts, better performance and function, and most of all better and balanced total body development! So How Do You Find Out Which Ones You NEED To be Doing? As we discussed in previous article on “Targeted Stretching”, it’s very important to know before hand what stretches you actually NEED to be doing… same applies to exercises… and ONLY way to find out what specific areas you need to target is to perform physical evaluations so you can pin point weak muscles that need strengthening and tight muscles that need stretching. We have developed a series of simple assessments you can do yourself to identify muscles imbalances you have… and while they are intended for people suffering from back pain or sciatica, as a bodybuilder you stand to benefit greatly because you train so hard, you are far more likely to experience injuries like bulging and herniated discs, rotator cuff tears, knee pain, etc… Plus, even if you don’t have any pain or injuries now, it would be very wise to learn how to assess yourself so you can target your training now before you create an injury, which not only will slow down your training and progress, but it can also become a life-long struggle with pain and a serious loss of your strength, size and fitness. So be sure to check out our website to learn more about how you can quickly and easily identify and eliminate any muscle imbalances you have http://www.losethebackpain.com ---------------
Article by Jesse Cannone, CFT, CPRS, CSPN and Steve Hefferon, CMT, CPRS of http://www.losethebackpain.com. If you’ve got back pain or sciatic pain, you’ve gotta check out their website.
Good Fats Prevent Chronic DiseaseWritten by Jane Oelke
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This is a list of benefits realized by regular use of essential fatty acids: · Improved cholesterol levels · Lower blood pressure · Improved memory · Increased circulation · Reduced joint stiffness · Reduced dryness of skin · Improved immune system function · Less inflammation · Balanced hormones · Depression reduced.
As you can see, fatty acids are essential for metabolism and health. Flax oil is richest vegetarian source of omega-3 fats. It is commonly used in salads in place of other salad dressings. Flax oil shouldn't be used for cooking, as high heat damages fatty acids. Other sources of omega-3 fatty acids are fish oils from salmon, tuna, cod, and mackerel.
Omega-6 fatty acids are found in many vegetable oils such as borage, flaxseed, walnut, soy, corn, sunflower, and are especially abundant in evening primrose oil. These omega-6 acids help to soften dry skin and relax tense muscles.
Both omega-3 and omega-6 fatty acids need to be supplemented in diet. The ideal ratio of these fats is 2 parts omega-3 to 1 part omega-6 to reduce inflammation and pain, and to improve energy metabolism. Increasing amount of fish oils and flax oil will help especially get omega-3 fatty acids into metabolism. 2000 mg. of flax oil is usually equivalent to 2 capsules or 1 tablespoon, and is recommended minimum per day.
The omega-3 and omega-6 need catalysts to be absorbed in body. These catalysts are vitamins B3 (niacin) and B6, vitamin C, and minerals magnesium and zinc. When there is a deficiency of these nutrients then essential fatty acids will not be absorbed well. Also when too many saturated or trans fats are part of normal diet then supplementation of essential fatty acids is less effective.
A combination of essential fatty acids, minerals, enzymes, and antioxidants, are all needed in your daily diet, or on whole food supplement form, to make metabolic changes that reverse many chronic disease symptoms. Supplementing with sufficient amounts of omega-3 and omega-6 fatty acids in balance will help you absorb other nutrients you take in from your foods, and can make a great improvement in your overall health and vitality.
Jane Oelke, N.D., Ph.D. is a Traditional Naturopath and Doctor of Homeopathy. She is the author of “Natural Choices for Fibromyalgia” and “Natural Choices for Attention Deficit Disorder.” She can be contacted at DoctorOelke@aol.com or through her website at http://www.NaturalChoicesForYou.com