Muscle Cramps and Exercise

Quite often runners and exercisers experience painful muscle cramping either during or immediately following a strenuous exercise bout and as a result, these types of cramps have become known as Exercise Associated Muscle Cramps or EAMCs. Much confusion surrounds the causes of EAMCs including dehydration to electrolyte imbalances. This article aims to explain the latest model for describing EAMCs, how to prevent them and how to deal with them once they occur.
What is a muscle cramp?
A muscle cramp is defined as a painful, involuntary, spasmodic contraction of a muscle. The muscle remains contracted and may last for a few seconds to several minutes. The muscles most prone to EAMCs are those that cross two joints - for example the calf muscle called the gastocnemius (crosses the ankle and knee joint) and the hamstrings (cross the knee and hip joint).
What causes an EAMC?
There are many theories surrounding the cause of muscle cramps. Some proposed causes are fluid loss and dehydration, electrolyte imbalances (sodium, potassium, magnesium), heat and congenital/inherited conditions. Recent evidence collected by Professor Martin Schwellnus at the Sports Science Institute of South Africa indicates no strong relationship between these causes and exercise cramps. After completing several studies and studying the results of other experiments using electromyography or EMG (measures muscle nerve electric activity), Schwellnus has proposed a novel model of the cause of EAMCs.
What is the new model for identifying the cause of EAMC's?
Dr. Schwellnus identifies two possible factors that may affect nerve activity - causing excessive muscle stimulation to contract and resulting in a cramp. The first suspected factor is fatigue; since motor nerve firing patterns have been demonstrated to be irregular during conditions of fatigue. The second factor is proposed as resulting from the muscle working too much on its "inner range" or "on slack".

To explain this concept it must first be understood that a muscle cannot work efficiently if it is not at its optimal length - a muscle works progressively less efficiently when overly stretched or overly loose/on slack. The protein filaments (actin and myosin) that make up muscle fibers require an optimal "overlap" to be able to generate force.
The position of the body's joints determine muscle length, so it follows that muscles that cross two joints like the gastroc and hamstrings might be more likely to operate in the slackened position and experience a cramp. For example, consider a free-style, swimmer who performs flutter kicks at the ankle with a slight knee bend. The flutter kick involves the ankle flexing and extending in a small range very near the plantarflexed (toes pointed) position. Couple this with a slight knee bend, and it makes the gastrocnemius muscle even more "passively insufficient".
Muscle physiology plays crucial role in the understanding of EAMC's. Most significantly, the small cellular bodies of the muscle spindle and the Golgi Tendon Organ (GTO). The muscle spindle is a tiny cellular structure usually located in the middle portion of each muscle fiber. Very basically its role is to "switch on" a muscle and determine the amount of activation and the strength and speed of the contraction. The GTO is a small structure located in the tendon that joins the muscle to a bone. This structure senses muscle tension and performs the opposite role of "switching off " the muscle in order to protect it from generating so much force as to rip right off the bone.
Dr. Schwellnus suggests that when a muscle works within its inner range and/or when fatigued, muscle nerve activity shifts progressively toward muscle spindle activity (contraction) and less toward GTO activity (relaxation). More specifically, the nerves that control the muscle spindle (Type IA and type II nerves) becomes overly active while the nerves that controls the GTO (Type Ib nerves) become under active or inhibited. The result of this nerve activity imbalance is an uncontrolled, painful cramp.
What do I do if I experience an EAMC?
If you should experience an EAMC, the best solution is to perform a gentle, passive stretch of the affected muscle. Do not attempt to walk or run it off. Slow, passive stretching will act to restore nerve balance to the muscle by increasing the activity of the GTO, while simultaneously minimizing that of the muscle spindle. Stretching increases tension in the tendon, which is sensed by the GTO.
The result is a relaxation of the contracted muscle and a breaking of the muscle cramp. For example, in the case of the swimmer mentioned earlier, to stretch the gastrocnemius he or she may perform a standard calf stretch while pushing against a wall or use a stretching strap or cord to pull the foot up toward the shin. To accentuate the stretch, it is important that the knee remain straight, since as mentioned this muscle crosses the knee joint.

How do I prevent EAMC's?
The best way to control and prevent EAMC's is to begin a regimented stretching routine. It may be beneficial to perform dynamic stretches after a brief warmup at the beginning of the exercise session or workout. Dynamic stretches involve using functional movements such as lunging, squatting and reaching and can be used to simultaneously train balance and core stability while sensitizing the muscles in preparation for exercise. In fact, dynamic stretches if performed correctly, may actually serve as a warm-up in themselves.
Static stretching may be more effective at the end of the exercise session as part of the cool down, as the muscles will be warm and more pliable. The best long-term solution to control EAMC's however is to restore muscle balance throughout the body by combining stretching with a well-designed functional strength training routine -concentrating specifically on core stability.
In conclusion, muscle cramping is a complex condition and this article has hopefully provided the reader with a new perspective on the scientific relationship between exercise and muscle cramping. The fact that cramps occur most often in the situations described make this model a very plausible and practical one. It is hoped that this information will assist the casual exerciser and professional athlete alike in understanding and dealing with exercise related muscle cramps.

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4 Signs You Should Eat More to Lose Weight

Did you know that eating too little can actually prevent you from losing weight? It's true. When you eat below a certain amount of calories (this level is different for everyone), your body enters "starvation mode" and tries to hold on to all the fat that it has so that it can survive.

The good news is that by eating more food, you can fire up your metabolism and start losing weight again.

Here are four signs that you should start eating more:

You have a lot of weight to lose. The higher your weight, the more calories your body burns just to function on a daily level. A good rule of thumb is to figure that [your body weight X 10] is the number of calories that your body needs to maintain its current weight. If you want to lose weight, you should subtract 500 from this number and that is how many calories you should eat in a day.
You have a high muscle mass. Muscle burns more energy than fat, so if you have a higher muscle mass, then you may need to eat more calories to keep your body fueled.
You exercise a lot. If you exercise hard for an hour a day, five times a week, then you may need more calories. Strenuous exercise burns a lot of calories and if you are not eating enough to maintain this level of activity, you're body will think that it's starving (even if you actually are eating) and will try to keep its fat for energy.
You've hit a plateau. If you've been successfully losing weight by eating right and exercising and your weight loss suddenly comes to a screeching halt, you may need more food. Your body has gotten used to this level of food and activity. Try eating an extra 200 calories a day and see if that doesn't fire up your metabolism.



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5 Fat Burning Exercises

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The Complete Guide To Beginning Body Building

You spend 4 hours a day, 6 days a week in a gym trying to perfect your body. You find that you are striving more and more for noticeably chiseled physique with little results.

All around you people are trying to attain a firmer more defined body. You're one of them. You're the guy who's at the gym so often everyone knows your name. Which also means everyone knows that despite your effort, you are not achieving the desired effect.

So you're ready to quit, give up. You've tried everything. Except this. You're thinking no way can an internet book help you, but really it's the answer you've been looking for.

Thinking back, you know you'be heard the basics of body building somewhere. Maybe your high school or college PE classes. If you could just remember, you'd have the information you need to get started on a program that will really work.

Now that you know it's available, you're dying to get you hands on any reading material you can on the subject.

Look no further. I recommend 'The Complete Guide To Beginning Body Building'. This new ebook is the guide to everything you want to know and it laid out for easier understanding.

Starting out may not seem simple at first. There has to be life changes made to accomidate your changing body. From what you eat, to your workout plan, even the amount of sleep you get, makes a difference in your body building success. You may actually be so full of information that there's conflicting ideas on what approach to use. This book lays out the facts and offers tips on getting started on that body builder physique right away.

This isn’t your typical book that you can get a copy of at your nearest book store or at your local library or the Internet. In fact this book is so detailed that it has been referred to as the “Body Building Manual.”

Once you have this book, you won't have to look to a trainer any longer. You'll have everything you need to start your own weight training program centered around you and your specific body.

There is a basic knowledge one needs to begin a body building program. These things include: understanding exercise terms and how body building works. You will also learn more detailed aspects such as tailoring your workout to fit your body, how to change your eating habits, and understanding the use of supplements in your diet.

Interested? By ordering online, you can actually be reading this book now. You do not have to wait for your mailman to deliver it 7 to 10 days. Ordering is as easy as clicking a link and you will be downloading and reading 'The Complete Guide To Beginning Body Building' in an instant. 


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Pork - A Different Perspective

Pork is one of the most patronized food products worldwide. You can find different pork cuisines in every culture which are commonly presentable in various cuts. It can be enjoyed grilled, fried, stewing and many other cooking methods. But because pork mainly lacks in fiber, it became a primary suspect in various known diseases such as cardiovascular diseases and cancer.

If you are a health advocate, you probably preferred promoting vegetables and fruits instead of meat products especially pork meats. Although people sees pork as a food that gives higher health risks, there are still a number of positive health benefits that pork products are known for. Let me site some information about pork's important health benefits.

To change your perspectives about pork, let me give you some of the nutrients that pork offers which less people are aware of. First thing you should know is that pork contains less salt and a perfect source of protein. As you know, protein is a very important component to produce body energy and for building muscles and strength.

This food also contains important minerals and vitamins that our body needs. It includes the following.

1. Fats
Pork fats depends on the meat cuts. A 100 grams lean meat contains six grams of fats. If the meats are cut well, you can enjoy more unsaturated fat that saturated fat which are more beneficial to health.

2. Iron
Iron is abundant in various meat products especially in pork. A 100 grams of pork can give you 15% of your daily iron needs.

3. Vitamin B12
100 grams of pork meat can give you 70% of your daily needs of vitamin B12 which promotes better nerve health.

4. Zinc
Pork is also a good source of zinc than any other foods. A regular dose of pork can give you adequate body requirements of zinc.

The only thing that makes pork bad is the lack of fiber. This is the reason why pork should be taken in moderation to prevent serious diseases. It is wise to apply a balanced diet in your daily meals.

So the next time you dine-in to your favorite restaurants, it is okay to choose a pork dish from the menu because not all things are bad when it comes to pork. Just make sure that you consume meat moderately and never indulge too much in its fats because that can give you more health problems. So in summary, avoid fats and it is considered safe to eat pork!

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The Somatotype Myth: Ectomorph Mesomorph Endomorph

The Lost Secret of Abdominal Training!

Today it seems everybody focus on the 6 packs abs!

Of course it is healthy to rip off the fat around the mid section, but I am not sure health is the main reason for most people: it's more for cosmetic appearance. 

The results depend on a well balanced program: abs exercises, cardio and diet. But we have to be aware that genetics is also a part of the game, so results may differ, 

results may be easy or more difficult according to people. 

We forget the most important functions of good and strong abs: posture and breathing. 

Abdominal training has to focus on strength because strong abs are the key for stabilizing the pelvis and low back. They maintain and compress vital organs.

The other important function is their role in deep breathing: an effective deep breath have to be done with the abdominals. It's means more oxygen to the entire body: muscles, brain, all vital organs. 

You have to train the deep abdominal muscles: transverse and internal obliques. Here two great exercises which will have a big physiological impact if done regularly:

- Deep abdominal breathing: can be done in sitting or standing position. Breath deeply and slowly, let expand the stomach when you inhale. Exhale and pull inside the stomach activating the abdominal muscles. Repeat 10 times. This exercise brings more oxygen and relax body and mind.

- The vacuum: take a deep breath and exhale. When you have exhaled all your air, lift your diaphragm and pull in your stomach. Hold for a few seconds. Release the tension, exhaling the little remaining air and inhale deeply. This 

exercise, if done regularly, is very effective to reduce the waistline and, most importantly, is very healthy for the internal organs of the abdomen: digestive and elimination system (bowel).

These two exercises can be done anywhere, anytime. It can take just one or two minutes. And do not forget: deep abdominal breathing boost your health and reinforce your 

vital organs.

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Weight Loss - Is Calorie Counting As Straightforward As It Seems?

If you are on a mission to lose weight, one thing you are very likely doing is trying your hand at calorie counting. You have heard before counting calories are critical to success, and there is nothing closer to the truth. If you do not have the right energy balance as you go about your goal to shed fat, you are not going to see the results you are hoping.

But, is counting calories as simple as adding up numbers? It turns out; it isn't. Here are a few points to remember about counting calories...

1. Calories Are Not Always Reported Accurately. First, note calories are not always reported accurately on food labels. For instance, there can be a 10% difference either way in how many calories are presented as being in the food and how many calories are actually in the food.

While this may not seem like too big of a deal - 10% should not amount to much, but if it is occurring often, it can sway your numbers.

Remember you are only ever getting an estimate of how many calories you are taking in. It is impossible to get 100% accuracy.

2. Your Body Processes Calories Differently. The next point to remember is your body will burn and process calories differently, depending on the foods you eat. For instance, if you eat food high in protein, you are going to expend more calories just breaking it down compared to food high in carbs.

Likewise, if the food is natural and contains more dietary fiber, this too will net you fewer calories than if the food is processed. Natural food breaks down very quickly in the body as the fiber is part of the food the body can't break down so speeds up digestion. While again, this won't amount to a huge difference, over time it can add up and sway your results and is yet another reason why it is critical you are focusing on wholesome and natural foods as you go about your diet plan.

3. Your Exercise Habits Make A Difference. Finally, note your exercise habits can also influence your total calorie intake. While most people think exercise only impacts the output side of the equation, this isn't the case.

The more you exercise, the higher your insulin sensitivity will be and the better you will be able to process the carbohydrates you eat leading to a lower risk of converting those carbs to body fat stores. Instead, the carbohydrates will convert to energy and be stored in your muscles.

Those who exercise tend to utilize their foods better, so this can influence their body weight and composition.

Keep these points in mind and remember, a calorie is not just a calorie. While tracking your calories is certainly critical for optimal results, it is not the entire picture for optimal success.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

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Some Benefits of Practicing Yoga

The benefits of yoga vary depending on the type of yoga practiced. Although many forms of yoga practice are safe, some are strenuous and may not be appropriate for everyone. With easier movements performed at a slower pace than more advanced forms of yoga, hatha yoga is perfect for beginners seeking the benefits of yoga. There are many styles of yoga asana practice including Ashtanga, Integral, Iyengar, Kundalini and Bikram.

Hatha is one of the most common styles of yoga, and some beginners find it easier to practice because of its slower pace and easier movements. Hatha yoga is one of most popular forms of yoga poses all over the world.

The Health Benefits And Medical Uses Of Yoga

The benefits of yoga extend far beyond the typical benefits of which people are aware of. Perhaps the physical health component of yoga is secondary for you and you are looking more for the spiritual health benefits. Most women are not aware of the health benefits of yoga to increase fertility. The health benefits of yoga are innumerable and so are the benefits for the mental, emotional and spiritual self. Yoga is ideal for anyone wishing to get health conscious as it addresses all areas of health, both physical and mental. Many people are still unaware of all the great benefits of practicing yoga as a way to better their health.

The Regular Practice Of Yoga Asanas

Practicing yoga is about creating balance in the body by developing both strength and flexibility. There are five key areas where you benefit when doing yoga, and each of them improves your overall well-being. As your self-awareness increases, you will become more aware of your body, taking better care of it. Most sports build muscular strength and stamina, often in specific areas of the body. One of the many joys of advancing in a yoga practice is the ability to tackle more challenging poses. The regular practice of yoga does show a benefit towards increasing lung capacity, although it is tough to say whether the improvement is completely credited to yoga.

Yoga Cultivates Mind And Body Awareness

Yoga teaches you to become more self aware of how your mind and body are connected and what it feels like to be still and calm. Yoga will have a profound effect not only on the functions of your body, but also on the functions of your mind. After doing an hour of yoga exercise, you will tend to feel more settled and clear, as it is extremely beneficial to the mind, body, and spirit. Yoga brings the body and mind together, and many of the poses help to sharpen the mind and improve concentration skills. Once your body is relaxed and your mind is calm, all energies are focused on the Third Eye, the inner sanctuary located between the eyebrows. Yoga means to join together, so the principle is to join the body, mind and soul together.

The Effectiveness Of Yoga In Reducing Physical Issues

Yoga has been shown to be safe and help improve sleep and quality of life in a group of older adults with insomnia. Yoga is one of the most helpful things you can do for arthritis. Yoga will help you fall asleep sooner and improve the quality of your sleep. Having too many stress factors in life can lead to some mental illnesses, the main one being depression. When stress takes over your life yoga can help you relax and feel better. Practicing yoga as a family has been shown to reduce stress, reduce anxiety, and lead to healthier lives because of it.

The Role Of Yoga Breathing

The practice of pranayama (focused breathing) with simple postures is highly useful in controlling asthma. The practice of yoga involves stretching the body and forming different poses, while keeping breathing slow and controlled. One can remain content practicing simple yoga postures, breathing exercises and meditation techniques after learning them from a qualified teacher and enjoy whatever good that may come out of them. The breathing techniques, which are central to yoga, are called pranayamas. This practice of a combination of meditation, poses, and breathing techniques will help you achieve deep relaxation and mindfulness. The true goal of yoga, which involves not only physical postures, but also chanting (if you want), breathing and meditation, is to attain enlightenment.

A Helpful Treatment For Back Pain

Practicing yoga can provide chronic pain sufferers with useful tools to actively cope with their pain and help counter feelings of helplessness and depression. Back pain can be classified anatomically as upper, lower and middle back pain. Yoga poses vary from balancing, strengthening, twisting, back bending, and inverting. Chronic pain sufferers will be able to counter feelings of depression and helplessness and actively manage their pain by practicing yoga regularly. Yoga helps ease back pain by strengthening and stretching the muscles that support the spine. No kind of pain or nausea should be felt during or after yoga.

Yoga Works Different Muscles And Joints Of Your Body

The postures work every part of your body down to a cellular level flushing toxins out of your system. Yoga helps loosen and lengthen all the muscles of the body, to reverse the muscle tightness caused by running, and to make your body more flexible and stable. All of the organs of the body, including the glandular and endocrine organs, are massaged and guided back to functioning normally. One of the two control centers of the body is the nervous system, with the other being the endocrine, also known as glandular, system. To reshape and change your body safely, you have to heat it up because a warm body is a flexible body. The warm temperatures and practice of poses can make your body feel looser and more flexible than normal, which can make it easier to pull a muscle.

Get Rid Of A Stressed Life Full Of Tension

After an intense yoga session, you could feel a very high, euphoric happy feeling. Incorporating soft movements and tactile sensation, the practice has proven beneficial for people old and young.

The Flow Of Blood

Increasing the circulation of your blood increases helps with relieving you of muscle pain and making you feel fresh and energized. Yoga enhances blood circulation, which in turn, helps the various parts of body get oxygenated, nutrient-rich blood. When the twist is released, fresh blood is allowed to flow back in. When you turn upside down, you are increasing the blood flow to your brain. Yoga may be able to improve blood flow to the head, which further stimulates the vessels leading to the brain.

Blood Pressure And Heart Rate

Regular yoga practice can help your cardiovascular activity which will help get you in shape and help your blood sugar and blood pressure improve substantially. Although regular practice of Yoga has been linked to reduced blood pressure, it would be too early to say that you can go without medication after starting it. Fasting blood sugar in people without diabetes is usually below 120. High blood pressure is one of the most prevailing ailments in the world right now which is affecting people of all ages. Yoga has the ability to lower blood sugar levels when practiced on a regular basis as it helps reduce your stress levels.

A Doctor Or Other Appropriate Health Care Professional

You cannot buy good health but you can buy good health information. As with all physical activity, be sure to consult your doctor before beginning yoga or any new form of exercise. Depending on your age and health, you may not be able to do the poses the way others can. By attending practices for improving, regaining or retaining general good health, a person is likely to find that some of his more specific difficulties tend to disappear. With regular and diligent practice, you can improve your condition greatly.

Did You Know?

Teens taking yoga classes had better scores on several of the psychological tests. Many of the healing effects of yoga is clinically verified. Yoga meditation benefits both the experienced and the novice alike.

This is a small summary of the benefits of yoga. You might be able to come up with more.

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And Get Tips For Practicing Yoga to Burn Belly Fat

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THE RENEGADE DIET REVIEW- EVERYTHING YOU WANTED TO KNOW

Ever imagined of a diet plan that’d let you to eat as much as you like? Well, in case you didn’t, here’s the renegade diet to break all myths. Yes! Unlike the conventional diet plans, this diet comes with some unbelievable changes and unique food plans. All these diet plans are mentioned in the Renegade diet book authored by Jason Ferruggia. In The renegade diet review you’ll get to know whether this book is ‘actually effective’. The Renegade diet review also tells you how this book breaks some common myths that we follow in our regular diet plan. Following is renegade diet review about this book that’ll totally shock you.

Who is Jason Ferruggia?

Jason Ferruggia is a fitness training expert. Throughout his career, he has trained various individuals and written articles on health, muscle fitness and diet programs. The Renegade Diet Book is an amalgamation of his several years of research, experience and experimentation. In our renegade diet review, we have mentioned how this book turns out to be effective by breaking the common diet myths.

In his early days, Jason worked out 5 years during his college, without getting the results he wanted. Jason was a “kid with the worst muscle building genetics in the world”  This pictures speaks better than words. Since then, he devoted himself to learn and understand how to ‘crack’ the secret to muscle building until he finally made it. Jason has helped more than 50,000 trainees achieve the body they always dreamed of.

What’s in the book?

The renegade diet book comes with a series of guidelines that keeps you fit. It also answers your questions about the renegade diet. In the renegade diet review, we have mentioned how the ‘Renegade Diet Book’ breaks the conventional diet myths. Read on, for a better insight on the renegade diet review and the myths that it breaks.

Missing meals won’t shed those extra pounds

This is one of the common myths that most people believe. But according to Jason Ferruggia and the renegade diet review you may not lose the extra pounds if you stop eating. On the contrary, you might lose your muscle strength if you start starving and depriving yourself of some delectable delicacies. There’s no scientific proof suggesting that individuals will lose those extra pounds when they start starving. Thus, according to the renegade diet and the renegade diet review, start having every food you desire. But at the same time, also ensure that the foods are properly cooked and they are not the popular junk stuff.

Never focus on getting ripped

In the renegade diet review we have mentioned Jason Ferruggia tells us that one should never aim at getting ripped and super slim. Instead of getting slim, focus on optimizing your health. Our Renegade diet review suggests that people should concentrate on their digestive health rather than shedding those extra pounds. In fact, the Renegade Diet also suggests that gut and digestive health is the foundation of all other kinds of health. Thus, according to the renegade diet review concentrate on your inherent nutrition instead of getting ripped.

Protein shakes should not be the only option for being slim

The renegade diet book tells us that if you want to be slim, protein shakes should not be your only option. Protein shakes should only be used to back up nutrition. Our Renegade diet review suggests that you should have ample nutrition and back it up with lots of whey protein, greens supplements, fish oils and omega 3 supplements.

Why should you read the book?

Read the Renegade diet book if you really want to enjoy a diet program that’ll keep you fit, healthy and active. Also, according to our renegade diet review, this diet break some common myths about food that you’d be definitely be surprised to discover even furthermore. The diet would also aid in building up a strong digestive and immunity system.

All in all, if you really want to enjoy inherent health benefits, the snippets of renegade diet review mentioned here will surely work wonders. This diet will offer you a fit, healthy and absolutely perfect lifestyle. Check it out.

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Smiling For Fun Is Good For Our Health

Life is all about happiness, achievements, and love. With all of these, one thing remains, the smile on your face. When the going gets tough, you cannot just turn the corner of your beautiful mouth and let it affects your life. Smiling for fun changes the negative energy that runs in your system. Although there bad times, everything will soon be fine, so keep on smiling.

Therefore, smiling is the great expression of happiness all over the world. Moreover, through smiling, it will increase the happiness you feel. In this article, I will go over the different issues where smiling for fun has a great contribution. In addition, I will reveal some fun facts and health related topics about smiling that can help you change your perspective in life.

Firstly, it was said that the good feelings are the source of a smile, but often times smiling for fun can also be the source of joy. Smile can change you and the people surround you, thereby producing a more peaceful living. Smiling for great purpose has scientific and psychological explanations.

Who can tell that a fake smile can be a true and genuine smile? It has something to do with the brain process to make you feel happy and help you to release serotonin that is also called as the brain's happy chemical. In other words, smiling for fun just to celebrate life is good for the health and can infect other people too. Smiling for kids is priceless and the best gifts you can offer to them and even to older people too. We can spread simple but genuine harmony and happiness to the world.

Here are some fun facts about smiling. I hope that you will find them fun, too.

When you smile, you will use about 5 up to 17 muscles, unlike when you frown, it will take about 43 muscles of your face. However, 53 muscles in smiling for fun are used when you do a cheesy grin. Therefore, it will be easier to smile than to frown, so keep on smiling for activities.
All of the people around the world recognize smile as the sign of happiness. Even without verbal conversation, you easily identify the emotions of people who wear smile on their faces. Although, some can easily differentiate a genuine smile from that of a fake one, it is through eyes of the smile wearer.
Gelotogist is known to be the person who studied smiles and laughter
Smiling instinct is genetic or an inborn ability to all people. Even the blind and disabled babies smile. The smile cannot be copied from other people.
There are various types of smiles that are ready to be used in any given situation. It is about 18 different kinds. For an instance, people use a different type of smile when they understand situation and another one when they greet someone with hi or hello.
The females smile more often than males, and perhaps the one of the reason why they live longer. Smiling for girls can also make them look more sociable and attractive. Smiling for creative people make them look more competent and sincere.
Smiling for cool people make them really great looking and approachable because they releases serotonin and endorphins which helps them to feel better.



Smiling for fun is great way to make things done properly. Through smiling, you can avoid committing several mistakes with your job; as a result, your jobs will be done well and efficiently. You can meet all the expectations and deadlines with regards of your works.

In addition, you can communicate well with your workmate and people around you. With this, you can infect other people and will be the ambassador of smiles and fun. Smile is just a little thing but can be powerful enough to change something within you.

Smiling for fun can help us to create good impression and to be a better person. Positive outcome of things will be seen if we start in smiling for fun. In addition, you look younger than your actual age if you make them a habit. You have seen all of the goodness of smile can bring to your life. Act now in smiling for fun to be more positive and have the strength to face the world.


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What is Creatine? Should You Be Taking This Supplement?

Is Exercise Really the Key to Good Joint Health?

I'm sure that most of you have heard the phrase "use it or lose it" before. Well just yesterday I found out how true this statement really is. Yesterday, I single handedly (without a snow blower) shoveled out our entire driveway and side walk of fresh snow. Afterwards, aside from being a little tired, I felt great! I didn't have any achy joints, sore back or anything! Now before any of you so called "couch potatoes" start thumping your chest and say, well I can do that too, be careful. You need to build up to this level of activity over time with a regular exercise plan. To do otherwise might just land you in the hospital or worse. Here is why. If you live a very sedate lifestyle, sudden exercise, like shoveling show in the extreme cold can be a shock to your system, resulting in a heart attack, stroke or injury to your joints. The good news is this; you can be active again, so you don't have to be a slave to age.

So, as part of your New Year resolutions decide to begin a regular routine of weekly exercise. You'll be glad you did! There are real benefits for your joints by committing to an exercise program. Actually you can really delay the aging process by several years by exercising. Many people when they hit their 50s and 60s just give up doing the sports they used to love in their younger years using the excuse, "I'm just too old for that stuff now". Many actually withdraw from most any kind of physical activity altogether fearing that they will hurt themselves and become more disabled. Nothing could be further from the truth. It actually is beneficial for your joints when you exercise. Once you start, you will begin to notice how much more you can really do and will be amazed at how your energy level increases. You just need to make a commitment to do it. Here is what I found out from the health professionals about the benefits of exercise.

The most common affliction of the joints as people age is arthritis. According to Mayo Clinic staff representatives exercise is absolutely crucial for arthritis sufferers. It increases strength, flexibility, actually reduces joint pain and helps fight fatigue. Exercise even helps you to maintain a healthy body weight. Many people make the incorrect assumption that exercise will aggravate what joint pain and stiffness you already have. But it is the lack of exercise that actually does damage to your joints. Exercise helps strengthen the muscles and tissues around the bones and joints and protects them. In the long run exercise protects your joints, it doesn't damage them.

Here are the benefits of exercise:

· Helps strengthen the muscles around your joints

· Helps maintain bone strength

· Gives you more strength and energy to tackle the day

· Helps you get a better night's sleep

· Helps you get in control of your weight

· Makes you feel better about yourself and your well-being

Here are 4 different choices of exercise you can pick from:

Range-of-motion exercises are great for relieving stiffness and helps increase your joints ability to reach their full potential range of motion. This is the least aggressive kind of exercise you can start with. Simply raising your arms over your head or rolling your shoulders forward and backward. You can do these daily if you'd like.

Strengthening exercises can help you to build stronger muscles that better support and protect your joints. Weight training is a great example of this type of exercise. It's recommended that you do this every other day, so that your muscles can rest up between routines. Even take off an extra day if you are experiencing some pain in your joints or swelling.

Aerobic or endurance exercise is really good for both your joints and overall fitness. It improves cardiovascular health, helps with weight control, and increases your stamina. Low-impact aerobic exercises like walking, biking and swimming are particularly good for your joints.

Other activities any movement can be beneficial for your joints no matter how small. If one workout is more appealing to you, feel free to ask your doctor if it's right for you. Gentle forms of yoga or tai chi are a good choice. Tai chi can improve your balance and prevent falls.

Don't begin an exercise program without guidance, especially if you already experience a chronic pain condition such as back pain, or hip, knee or shoulder problems. Consult with your doctor first and then find an expert, either a physical therapist or athletic trainer to show you the best exercise for your joints given your current condition. One health professional commented "I may recommend a particular exercise that's great for 75% of people, but maybe another 25% really shouldn't do it."

I decided a long time ago, that I wanted to stay in shape. I'd been sick during most of my youth. I have been frequenting the gym on a minimum of 3 times a week, and as result by heart rate stays at a very low rate, about that of a seasoned athlete. I don't very often get out of breath either. So, shoveling snow was not all that different from the work out I get at the gym. As a result of exercising, I've been able to participate in most all of the sports I took part in during my youth without joint pain and continue to live a vigorous and active lifestyle. Better yet, people say I don't look my age! Hey, it's never too late. It's a new year. Start it out right, by giving yourself the gift of better health. You won't be sorry you did!


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Did You Know You Already Have A Six Pack?

Did you know you already have a six pack?
You already have a six pack.. You just can't see it!
Your abs are a group of muscles called the rectus abdominus, which are the six muscles that cover the stomach.
Apparently, we're all born with a six pack and it already exists. Believe it or not, you have a flat stomach right now. It's just that you can't see it because it's covered and concealed under the few or many layers of fat on your body. If you really want to see the lean stomach and expose those deep cuts, you've got to burn off the fat sitting on top of it.
Now you might think that 1,000 crunches a day is the key to burning that fat off. Well, it's NOT! There's NO such thing as spot reduction! You can't crunch off the fat covering your abs. So while crunches will certainly train your abs muscles, they will do nothing to the fat sitting on top of those muscles.

The question now is... just how you burn that fat and how to uncover your six pack?
Are you ready for this? Here it goes:
By Lowering your body fat percentage!
Voila! This is all to it. Simply losing some body fat is the super secret key.
And how do you burn body fat?
You create a caloric deficit by eating less calories and burning more calories. This is the only way to strip the fat from your abs by gradually burning it off from your entire body through cardio, diet, and weight-training.
The human body gains and loses fat in a pattern that is predetermined by our genetics and can't be changed. And it is commonly seen that the fat covering the abs is usually the last to go and the first to come back, which makes getting/keeping abs all the more difficult.
Therefore stay persistent with creating a calorie deficit through a clean diet, resistance training, and cardio regimen and lower your body fat percentage. Once you are lean enough you will see your abs pop out. Directly training the abs a little will make them stronger, better developed and add more definition to the ab muscles (just like what happens to every other muscle group when you train it).

Abs require a lifestyle shift and immense discipline - it's definitely not a quick fix.
Actually speaking, instead of saying we want to get a six pack, we should say we want to uncover a six pack. Because really, that's what needs to happen!

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