Three squat myths debunked

If you are serious about building ultimate strength, losing a tremendous amount of weight, and improving your endurance all at the exact same time you’re going to want to fall in love with squat – maybe the most beneficial exercise movement you can ever decide to undertake.

Unfortunately though, the squat also happens to be one of the most challenging exercise movements to pursue as well.jhjjjjh

You need to make sure that your routine is picture-perfect, that your form is excellent, and that you have been able to master this exercise with lower levels of weight before you start to move some tonnage. If anything goes wrong your entire body can become injured – and catastrophically so!

To better help you attack squads more effectively with decided to do bulk three squat myths that are pretty pervasive. Hopefully you’ll find the inside information below to be beneficial moving forward!

There is no perfect place to set up your feet

The odds are pretty good that you had at least a handful of strength and conditioning coaches or online experts tell you that you absolutely MUST have your feet positioned specifically when you are going through squats, but nothing could be further from the truth.

Most of that information is contradictory which should help those that do their research better understand the fact that there is no such thing as a perfect place to set your feet. You just want to create a rock solid and stable base as best you can.

There is no perfect “how low should you go”, either

You are certainly going to find a lot of people tell you that the only squats that count are full squats that have your rear end almost touching the ground, but you’ll also find just as many strength and conditioning experts tell you that half squats are just as beneficial if not more so.

The deeper you go the more muscles you’re going to activate, but unless your hip flexors are ready to go you may risk serious injury.

You don’t need a mirror to master your form

Many first time squatters are going to be told that they need to set up in front of a mirror to watch that they are form and make sure that they do not favor one leg or another, but that’s just not the way things shake out in actual practice.

Muscular imbalances are going to lead to individuals favoring one side or another, not whether or not you’re watching yourself in a mirror. Address those imbalances with an intelligent training program and you’ll even things out easily.

This is why healthy knees breakdown

The human body is a collection of incredibly complex systems and components that all work together in perfect concert to produce some truly tremendous results, but one of the most complex “subsystems” in the body has to be the collection of muscles, tendons, and bones that all come together to create the human knee.doctor-img.png

Healthy knees are an absolute miracle of biological engineering. Each and every single component, all of the muscles come all of the ligaments, and all of the tendons (not to mention a healthy amount of cartilage and soft tissue throughout) all work together to allow your need to flex this way and that while also allowing you to move about freely – even though this joint is supporting the overwhelming majority of your body’s weight and fighting against gravity at the exact same time.

The only problem is that healthy knees very often don’t stay healthy, but instead tend to “blow up” when you least expect them to. This happens with alarming frequency these days, and according to the World Health Organization, close to 70% of the adult population has at least a minor issue with one of their knees or will in the future.

This is why otherwise healthy knees breakdown.

Sheer force and friction

As mentioned above, the overwhelming majority of your body weight is going to be pulled down by the force of gravity on to your knees and the joints have to be strong enough to support this weight whenever you are on your feet.

With people eating more and more sedentary lives a dangerous perfect storm of conditions is occurring.

On the one hand, folks are getting heavier and heavier which means more weight is going to be placed upon these joints on a routine basis. On the other hand, sitting down or laying down all the time means that the joints and muscles in your knees are nowhere as strong as they need to be – and that spells big trouble for your otherwise healthy knees.

Cartilage wears away and tendons tear

On top of that, the cartilage that is in between your knee joints (the soft tissue that allows your knee bones to flex against one another without shredding them to pieces) is eventually going to wear away over time and you use.

Your tendons (the body components responsible for anchoring your knee joint in place) are also going to be flexing this way and that, and eventually they tend to tear apart altogether – and that means that your knee is going to flop around unless it is surgically repaired.

There’s a lot going on in your knees, but since most of it is beneath the surface folks just aren’t sure of what’s happening or why. That’s why need injuries are so surprising.

General Health Tips for Diabetics

If you have diabetes, whether it’s Type I or Type II, you probably already know quite a bit about your disorder and how to deal with it. Some people are able to end their dependence on medication when they have Type II Diabetes, just by practising some general health tips which promote optimal blood sugar levels and better general health. Others will need to continue taking medication (usually, pills).zddf

However, those with Type 1 Diabetes will always need to take insulin. This doesn’t mean that they won’t benefit from the health tips that we’re going to discuss here. It just means that they will still need medication in order to manage their disorders.

If you’re interested in adopting a lifestyle which is ideal for people with diabetes, it all begins with diet and exercise. These two basics are very important, as you probably already know. The key to easing symptoms of Diabetes is avoiding foods which make things worse, eating foods which help, and eating correct quantities.

Sometimes, in our supersize-me world, portion control is a real challenge. It’s also hard for diabetics to stay away from the junk food that is so bad for them. In particular, sweet treats are not good choices. By sticking with a diet which helps to normalize blood sugar levels, you’ll probably improve your general health.

Learn about Good and Bad Foods

In terms of what to avoid, soda and candy should be at the top of the list. They wreak havoc on blood sugar. However, other foods are also harmful, including refined cereals, fruit juices and energy bars. Some things which might seem like ok choices for most people just aren’t right for diabetics.

In terms of foods which help, rather than hurt, consider adding more blueberries, broccoli, steel-cut oats and fish to your diet, as getting more of these foods will work wonders. If you want more information about good and bad foods, you should be able to find convenient shopping lists of good foods for diabetics online. Bad food lists also abound.

Weighing yourself regularly and controlling portions may make it simpler to stay at an ideal weight. It’s pretty simple to be mindful of diet, although we all eat emotionally sometimes…the more that you care about what you put into your body, the better.

Getting regular exercise, eating properly and drinking lots of water will help your body to function as best it can. If you’re Type II, these changes may give you the power to end your dependence on diabetes medication.

Here’s how to remedy aches and pains all on your own

A new study published in 2016 by the Beneden Healthcare Society in the United Kingdom states that the average British citizen comes down with about 124 different ailments of varying degrees of severity every single year, and close to 10,000 different medical issues throughout their life.mmmm

And while those facts and figures have no doubt sent hypochondriacs all over the UK into all kinds of shock, the truth of the matter is many of these issues are quite minor and can be effortlessly remedied all on your own – if only you knew how to treat them.

Armed with all of the information we are able to share with you below you’ll know exactly what to do the next time that you deal with any of these quite common aches and pains!

Simple bumps and bruises

If you have bumps and bruises all over your body (pretty common and very minor injuries) you’re going to want to fall in love with the RICE treatment protocol.

Rest, Ice, Compression, Elevation is the name of the game, and you will be able to pretty quickly alleviate and eliminate all of these aches and pains within about 24 hours if you utilize this simple and straightforward set of solutions.

Headaches and migraines

We’ve all had to deal with a significant amount of headaches and hassles in our day to day lives, but those fighting a serious headache or a migraine are going to want to banish that pain from their life just as quickly as possible.

Believe it or not, one of the fastest ways to get rid of even the most severe and significant headaches is to simply drink a cup of black coffee. The caffeine in coffee offers faster pain relief than over-the-counter pain pills, and it’s about the rough equivalent of 100 mg of typical OTC painkillers that you can buy at any corner store.

Back pain

Probably the most common issue that people all over the world are dealing with on a day to day basis, the overwhelming majority of back pain issues are caused by sprained muscles, muscle strains come or inflammation throughout the ligaments in the back.

You’ll want to start off by icing the impacted area for about 15 minutes or so and then warming it up with an electric heat pad, a “one-two” knock out punch that works wonders for resolving most every back ache you’ll ever come across a site from those caused by serious injury.

What kind of impact can stretching 10 minutes a day for 30 days have on your body?

If you are like most athletes you just don’t have a lot of time for stretching.

Most people that lead active lifestyles really aren’t all that excited about the prospect of getting in 10 or 15 minutes of stretching every day, mostly because they are much more interested in hammering out incredible and active workouts that give them transformative results.mjjmm

To this would be a major mistake, however.

A recent study by a physical therapist in New York City – in conjunction with a major medical universities in the area – has shown that stretching for just 10 minutes a day over a 30 day period of time can have a tremendous impact on a person’s overall health and wellness (not to mention they are strength, flexibility, and ability to recover quickly).

Here are some of the benefits you are going to enjoy when you forward with a plan to stretch 10 minutes a day for 30 days at a time!

Your hips are going to loosen up

A lot of folks have absolutely no idea just how tight they are muscles are, up until they stretch them out for 10 minutes a day for an entire month, that is!

When you stretch the muscles in your hips you’re going to feel a pretty deep burn, but if you continue through the protocol we recommend above you’re eventually going to notice that your flexibility shoots right through the roof, you stand a lot taller, and you’re able to engage your core and your posterior chain much more effectively.

This makes you stronger, helps you resist back pain more effectively, and generally produces more powerful movements when you are active.

Your back pain will disappear completely

Because most people over the age of 25 are dealing with a significant amount of back pain we all kind of take this for granted, and just push through the pain as best we can.

But a lot of that pain is caused by tight muscles, muscular facia, and tension throughout our back and neck – tension that can be relieved completely with a regular stretching every day.

This is why people that do yoga enjoy almost perfectly healthy backs and next to no back pain whatsoever, and you’ll be able to enjoy similar results if you put the stretching plan mentioned above into play.

Just 10 minutes a day of stretching for an entire month can completely change your life.