In today’s digest we bring you articles on REMOVE THE PAIN IN THE BACK AND NECK FOREVER, The Dumbbell Chest Workout That Will Also Smoke Your Abs, Vegetarian Keto Diet: 1-Day Sample Menu, Benefits, Risks, More and Dan Solomon Working To Get Hadi Choopan At 2020 Olympia, Disscuses Shaq Doing Celebrity Pose Off. Hope you enjoy them…
REMOVE THE PAIN IN THE BACK AND NECK FOREVER
Is the pain so severe that you have to lie down all the time? Does it make you sleep less at night? Almost every adult has had neck or back pains at some life point. It might be due to degenerated vertebrae, hernia disc, stenosis of the spine and strained muscle too. Also, many other […]
Is the pain so severe that you have to lie down all the time? Does it make you sleep less at night? Almost every adult has had neck or back pains at some life point.
It might be due to degenerated vertebrae, hernia disc, stenosis of the spine and strained muscle too. Also, many other injuries are factors too.
In 85% cases, the pain has not been pinpointed for the reason and cause and even modern medicine cannot focus on this in details. Sometimes even magnetic resonance cannot give a diagnosis.
The pain in the back is acute of a month maximum, and chronic that is longer than a month. Mostly, this pain is without any cures along and treatments. But, sometimes when it is chronic, it needs more tests and remedies.
Everyone has felt pain or stiffness in the back and neck. The head feels heavier and neck weaker, and all the muscles are cramped.
Bad posture, heavy loads to carry or folded back are worsening all of this. Also with age or too much physical strains arthritis is starting too. Reading in bed or light workouts and insomnia also become an obstacle.
HEALTHY BACK TIPS
To sit means weaker waist muscles and you need to stand up and move around a bit at least 10 min. also, do workouts all the time for the back especially.
Also, if you have the same mattress for 5 years, it is time for a change since the pain might be due to overused and deformed mattress.
Also, when you sleep, never sleep on the belly because this will make you hurt even more.
Walk or run for more than half an hour. Also hike and relax while stretching.
Avoid carrying heavy loads and items, and do not lift or tilt all the time. Heavy bags too damage the spine and joints and even lead to injuries.
Also similar things occur for those with small kids. When you take the kid in your arms, crouch and lift slowly with the thigh muscles, not the back.
Remember to always bend the knees no matter the activity. Remember this for carrying babies, bags or brushing the teeth.
BACK PAIN IS TRANSFERRED TO THE NECK. THIS IS DANGEROUS
The shoulders are special and delicate for the joints and they lead many movements. Since they are so flexible and large, they are prone to more damage. The soreness in the shoulders can eb due to :
- Unstable joints
- Fracture of the bone on the hand
- Stiff shoulder
- Dislocation injury
WHAT IS THE CAUSE OF SPREADING PAIN TO THE NECK?
This pain in the neck varies from acute, less than 12 weeks time and chronic, more than 12 weeks. Many reasons are responsible for this and they could be:
- Damaged or stretched neck structures (tendon, ligament, muscle).
- Other risks for this are cramps and over-stretching, also bad posture for walking or sitting, a lot of stress, less physical activities, sitting all day at work, bad sleeping position and more.
REDUCE THIS PAIN AT YOUR OWN HOME
Use cold and hot compress on the aching areas. Do this every 2-3 hours and also be sure that this compress method helps at least short term.
Do some workouts that are reducing pain. Workout every day and move the neck muscles as much as you can to avoid stiff neck. Some workouts for the neck really help for the chronic pain removal.
Try massages too. This relaxes the muscles all the time! If you cannot go to a studio for massages or are skeptical, try to do self-massage.
Change sleep poses or the pillow. Use feather pillows since they are softer and better for the neck and head. Also, try memory foam pillow that adapts to your head and neck. After some time every pillow MUST be changed. Ditch the ones with hard surface or big height since they get fixed and make the neck stiffer. If you like on the side sleeping, prevent curving of the spine by using a good pillow, higher than the head area. For long trips, when you sleep, take travel pillow with you (like horseshoe) and have better support for the joints.
Less stress! This is a big reason for health problems. Try to relax, do yoga, meditation and similar activities.
REMOVE THE PAIN IN THE BACK AND NECK FOREVER was originally published at LINK
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The Dumbbell Chest Workout That Will Also Smoke Your Abs
For a well-balanced strength training program, you can’t forget about your chest muscles. This dumbbell chest workout gives the front of your upper body the attention it needs—not only does it focus on your chest muscles (the larger pectoralis major and the smaller pectoralis minor underneath it), but it also works the supporting muscles like […]
For a well-balanced strength training program, you can’t forget about your chest muscles. This dumbbell chest workout gives the front of your upper body the attention it needs—not only does it focus on your chest muscles (the larger pectoralis major and the smaller pectoralis minor underneath it), but it also works the supporting muscles like your shoulders and triceps.
Building strength in these “pushing” muscles—chest, shoulders, and triceps—helps you perform everyday actions like pushing an object back on a high shelf, ACE-certified personal trainer Sivan Fagan, founder of Strong with Sivan in Baltimore, MD, tells SELF. It’ll also help you reduce your risk of injury, since it builds the strength you need to stabilize your shoulder joints and shoulder blades.
Another way it helps keep your muscles safe? Fagan’s chest workout relies heavily on single-arm dumbbell moves, which helps make sure you’re working each side of your body equally. That’s important, since it helps alleviate the muscle imbalances most of us have, says Fagan.
“When you push both dumbbells at the same time, your body just wants to get them from point A to point B. Your stronger side might take it through the full range of motion, but the other side might take it on a short cut,” she says. “It’s really hard for you to notice it on your own until you isolate your sides, and then you’re like, Hold on, I can’t do it on this side.”
Single-arm work also comes with a happy bonus: It really challenges your core stability, which turns these upper-body exercises into abs exercises too. As you push each dumbbell, your core muscles have to fire to keep your body from rotating in the opposite direction, Fagan says.
“You’re combining the ‘push’ muscles with core stability and core strength in the workout,” she says.
The dumbbell chest workout starts with alternating-arm versions of the most challenging compound moves—the chest press and shoulder press—in a superset. You’ll keep the rep range lower here than throughout the rest of the workout, so don’t be afraid to challenge yourself with heavier weight (as long as you maintain proper form).
Then you’ll finish with a triset. You’ll hit your chest and triceps with a close-grip chest press, go right into shoulder taps—which work your chest with an isometric contraction while you hold yourself up in a high plank—and end with overhead triceps extension, which isolate the muscles in the back of your arms that also fire in all pressing movements.
Ready to get started? Here’s what you need for an amazing at-home dumbbell chest workout.
What you’ll need: Two sets of dumbbells: one heavier and one lighter. You can challenge yourself with heavier weight for the first superset. You’ll go lighter with the next triset. (If you don’t have dumbbells, you can use equipment from around your house, like water jugs, water bottles, soup cans, boxes of cat litter, or laundry detergent bottles.)
- Chest Press (Alternating Arms)
- Shoulder Press (Alternating Arms)
- Close-Grip Chest Press
- Plank Tap
- Overhead Triceps Extension
- For the superset, perform 8–12 reps per arm of each exercise. Try to complete the superset without resting in between the exercises. Complete 3–4 rounds.
- For the triset, perform 12–15 reps of the chest press and triceps extension, and as many reps of the plank shoulder taps as you can complete with good form. Try to complete the triset without resting in between the exercises. Complete 3–4 rounds.
Demoing the moves are Harlan Kellaway (GIF 1), a trans bodybuilder based in Queens, New York; Rachel Denis (GIFs 2, 3, and 5), a powerlifter who competes with USA Powerlifting and holds multiple New York State powerlifting records; and Amanda Wheeler (GIF 4), a certified strength and conditioning specialist and cofounder of Formation Strength, an online women’s training group that serves the LGBTQ+ community and allies.
Vegetarian Keto Diet: 1-Day Sample Menu, Benefits, Risks, More
An Overview of How the Vegetarian Keto Diet Works The keto diet puts the body into the fat-burning state of ketosis and requires followers to source 80 to 90 percent of their daily calories from fat, 5 to 15 percent from protein, and 5 to 10 percent from carbs. Most Americans get about half of […]
An Overview of How the Vegetarian Keto Diet Works
The keto diet puts the body into the fat-burning state of ketosis and requires followers to source 80 to 90 percent of their daily calories from fat, 5 to 15 percent from protein, and 5 to 10 percent from carbs. Most Americans get about half of their daily calories from carbs, so this is a major shift from the typical American diet.
And it could be especially startling for vegetarians. Fort Lauderdale, Florida–based Jaime Mass, RDN, founder of Jaime Mass Nutritionals, LLC, says vegetarians commonly become “pasta-tarians.” Instead of replacing meat with healthy plant-based foods and whole grains, many load up on pasta, crackers, and other carb-heavy items. Transitioning to keto could be difficult for these pasta-tarians, but it could also be beneficial in helping them cut back on processed carbs.
A Typical Day on the Vegetarian Keto Diet
MacDowell has been following the vegetarian keto diet for six years. She’d been a vegetarian for a long time before that but decided to try keto with weight loss in mind. Some research suggests the keto diet may be beneficial for that reason: A study published in May 2013 in the British Journal of Nutrition found the keto diet led to greater weight loss than a low-fat diet and could be useful in fighting obesity.
Even though MacDowell has stuck with it for so long, she admits this way of eating can be tough in social situations. “It’s not only the reaction of your family members who will tell you eating that much fat will kill you, but going out for appetizers and drinks with friends is challenging,” she says. “You learn to work around it, but there’s a learning curve for sure.”
That learning curve involves figuring out which foods fit within the vegetarian and keto limitations. Here’s what a typical day on the diet looks like, based on recommendations from Mass and MacDowell:
- Breakfast Chia seed pudding with protein powder or protein pancakes made from eggs and protein powder
- Snack Sliced cucumber with paprika cream cheese dip or cottage cheese with sunflower seeds
- Lunch Large salad with avocado, vegetables, seeds, and nuts or an egg omelet with herbed goat cheese and pesto
- Dinner Zucchini noodles (zoodles) with pesto and tofu; sautéed vegetables with tempeh; or spinach salad with cashew-crusted tofu, grilled zucchini, cubed feta, and olive oil
The Risks and Benefits of Following the Keto Diet as a Vegetarian
Even though it’s tricky, it’s safe to say following the keto diet as a vegetarian can be done. But is it healthy? And does it lead to weight loss?
That depends. Mass says if going keto motivates an unhealthy vegetarian to clean up his or her carb game, it could be beneficial and lead to better blood sugar control. Plus, transitioning from a pasta-heavy diet to one that’s rich in veggies and healthy fats should help someone drop unwanted pounds, she says. But for vegetarians who eat relatively clean already and rely on healthy carbs like quinoa and oats — which are limited on the keto diet — to help them feel full, adopting low-carb keto might be overly restrictive.
The research on vegetarian keto diets is limited, but anecdotally speaking, MacDowell says she noticed a handful of positive changes once she started following the diet. “I found that not only did I lose weight very quickly [though in a healthy amount of time], I also noticed things like joint pain was disappearing, my digestion was normalizing, little things that I didn’t at all expect,” MacDowell says.
Preliminary studies have also linked the keto diet to certain diseases, including diabetes. A study published in September 2016 in the Journal of Obesity and Eating Disorders, for instance, found the presence of ketones in the blood can lower HbA1c levels, potentially by way of ketone bodies decreasing glucose metabolism, and benefit people with type 2 diabetes.
Still, Mass is hesitant to recommend this way of eating. “I don’t see many benefits to going keto vegetarian,” she says. The major concern is nutritional deficiencies. As Medline Plus notes, vegetarians already are at risk of being deficient in vitamin B12, vitamin D, zinc, iron, calcium, omega-3 fatty acids, and protein. Keto then puts more restrictions in place, further increasing the likelihood of being deficient in some of these nutrients. For example, breakfast cereals, which are usually rich in vitamin B12, are not allowed on keto.
Protein is also a big concern. “Since the keto diet is relying on protein and fat for your calorie intake, you are cutting out many of the complete proteins you would be attaining — say from legumes and grains — on a regular vegetarian diet,” Mass says. “On a keto diet, this source of complete proteins is now essentially eliminated.” Protein is important to help the body build bones, muscles, and skin, according to Medline Plus.
How to Follow a Vegetarian Keto Diet in a Healthy Way
By being aware of the things you might be deficient in, you could (and should) load up on foods that are rich in those nutrients, such as cheese for vitamin B12, eggs for vitamin D, and leafy greens like kale for calcium. If you are interested in trying keto without eating meat, Mass also recommends easing up on how strict of a vegetarian you are and eating fish if you don’t already since it’s a great source of omega-3s and protein.
The bottom line? This way of eating is tough to stick with because it combines two restrictive diets. Mass believes the risks outweigh the benefits. But if you decide to try it, Mass cautions to approach the diet carefully, ideally under the guidance of a qualified registered dietitian who can help you pick your foods strategically and ensure you are supplementing the diet where needed. Mass also suggests reducing your carb intake gradually rather than going full-blown vegetarian keto overnight so you don’t completely shock your system.
Dan Solomon Working To Get Hadi Choopan At 2020 Olympia, Disscuses Shaq Doing Celebrity Pose Off
Dan Solomon is working to get Hadi Choopan to compete at the 2020 Mr. Olympia. Moreover, he and Shaq recently discussed the idea of having a celebrity pose off at the event. Shaquille O’Neil has been a longtime fan of bodybuilding, even trying his hand a bit at training. That is why it came as […]
Dan Solomon is working to get Hadi Choopan to compete at the 2020 Mr. Olympia. Moreover, he and Shaq recently discussed the idea of having a celebrity pose off at the event.
Shaquille O’Neil has been a longtime fan of bodybuilding, even trying his hand a bit at training. That is why it came as a pleasant surprise that he was revealed to be an Honorary Ambassador for the 2020 Mr. Olympia contest. However, as he explained when doing a recent interview with Dan Solomon, this is not just an empty title for the basketball legend. He hopes to be able to do a celebrity pose off against none other than Busta Rhymes.
“You know what my dream would be? To stand on that stage and do a celebrity pose off,” Shaq said. “I would love to do it against Busta Rhymes. I know he gets trained by Dexter (Jackson), so me vs Busta Rhymes would be amazing. Listen, Busta is a friend of mine, so it would be a nice little competitive thing.”
This is certainly an interesting idea from Shaq, who is genuinely a fan of the sport. In fact, he watched the 2019 Mr. Olympia, and he felt that Hadi Choopan should have beaten out eventual winner Brandon Curry. However with the current global health crisis, it has been uncertain if Choopan will be able to attend the event, due to travel restrictions. While waiting on Shaq, Solomon provided a bit of an update on his efforts to get the Iranian into the country.
“I did catch up with Hadi’s trainer, Hany Rambod. We did catch up the other day, and talked a little bit about the scenarios around Hadi Choopan’s participation in the 2020 Olympia,” Solomon said. “We’re working real hard on getting him back. You can be sure, when we make the commitment to bring the best bodybuilders in the world to Las Vegas each year, we do so. We work very hard at it.”
Obviously it is going to be quite tricky to guarantee anything when it comes to Hadi Choopan competing at this year’s Olympia. He has had a difficult enough time getting into the United States when things were normal. Hopefully he can make it, and perhaps we can even see Shaq face off against Busta Rhymes. One thing is for certain though; this year’s Olympia is defined going to be one of the most exciting events of the year.
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Dan Solomon Working To Get Hadi Choopan At 2020 Olympia, Disscuses Shaq Doing Celebrity Pose Off was originally published at LINK