LL Cool J - How to Get Ripped like the Rapper

LL Cool J is one of the most athletic and toned rappers around, and knocking on 40, he is proof that dedication to a good workout plan can keep you in shape into your middle age. LL Cool J stands for "Ladies Love Cool James" and he certainly ensures that he keeps the ladies interested by sticking to his workouts. LL Cool J has co-written "The Platinum Workout" with his personal trainer, Dave "Scooter" Honig. LL Cool J's routine focusses on chest and arms to get the toned and ripped look, without looking too bulky. His routines are very much old-school orientated with bench presses and bicep curls, with a lot of intensive interval training added to rip muscle and burn fat. The key to getting a ripped body like LL Cool J is to ensure that you are burning fat and building muscle, and for this both compound weight training and intense cardio sessions are required. What does LL Cool J do in his workouts? LL Cool J uses a combination of free weight exercises, plyometrics, boxing workouts, callisthenics and endurance training. This approach to fitness training has been shown to give good results for many years now. Many professional fighters and athletes use this combination of fitness methods to build muscle, burn fat, and to improve physical fitness. The method used is different from a normal weight training session. LL Cool J has developed a circuit training routine for his fitness. The advantages of this routine are that it allows for a quicker workout, and also keeps the heart rate up in the fat burning zone, while also giving enough stimulus to promote muscle growth. Each circuit is done without resting between stations (exercises). At the end of the circuit, 60 seconds rest is taken, and then the circuit is repeated, and then next circuit is done. The routine actually consists of three mini circuits, two for the chest, and one for the biceps, with each chest circuit being done twice, and the biceps circuit being done three times. In total, the workout is 7 circuits, and 20 sets of exercises. The whole workout should take about 45 minutes. You need to be reasonably fit to complete the whole circuit, so halving the number of sets to start with may be a good idea. LL Cool J Circuit Training Chest Circuit 1: Barbell Bench Press - 12 reps Explosive press-ups - 10 reps Skipping - 1 minute of skipping Rest for 60 seconds, then repeat once before moving on to the next circuit. Chest Circuit 2: Barbell bench press - 12 reps Cable crossover - 10 reps Hanging running man - 10 reps Treamill run - 1 minute on an incline, with heart rate in fat burning zone. Rest for 60 seconds, then repeat once before moving on to the next circuit. Biceps Circuit: Standing barbell curl - 6 reps Preacher curl - 15 reps Mountain climber - 1 minute Rest for 60 seconds, then repeat twice. That's it. Simple, but intensive. If you want to look like LL Cool J, and have the ladies love you too, then do this routine three times a week, and within a month you will start looking more athletic and ripped. LL COOL J'S PLATINUM BODY - By LL Cool, Dave Honig, Jeff O'Connell Buy from USA Buy from UK

Sports Bras Need Impovements To Avoid Breast Pain During Exercise

Recent research has shown that when women exercise, it is not the amount of breast movement that causes most pain during exercise, but the speed at which the breasts move. The findings of this research could change the way sports bras are designed. University of Portsmouth studied more than 100 women by getting them to run with sensors attached to their breasts. Results showed that the speed at which breasts move during exercise is more likely to cause pain than the amount of movement, Dr Joanna Scurr, sports scientist, claimed. Dr. Scurr's studies revealed that "subjects experienced the greatest degree of pain and discomfort during the points at which the breast was in the process of accelerating or decelerating." Previous studies by Dr. Scurr concluded that both regular bras and sports bras did not provide adequate support for many fitness activities. Sports bras are designed to stop the breasts from bouncing, but they do not prevent lateral movement or movement forwards and backwards, which occurs when the breast are compressed and expand again, during vigorous exercise. Dr Scurr said: "Breast health is an under-researched area and we hope to broaden our understanding, raise awareness of an important quality of life issue." She is planning to work with the military and sports bras manufacturers to help develop a new fabric which will support breasts by moulded to a woman's breast. It will possibly be a form of elastic memory to protect the mammaries. Dr. Scurr's research has won the University of Portsmouth several important research grants, including: Breast Science research funding. 2005 onwards. (£320K) Anti-cellulite & core stability exercise device. 2006. (£25K) Investigation of the effect of foot orthotics on ground reaction forces during various sporting activities. 2005. (£4K) The influence of different support systems on three-dimensional breast movement during various impact activities. 2005. (£20K) Learn more about chief researcher Dr. Joanna Scurr: University of Portsmouth Staff Anita Rosa Sports Bras and Royce Sports Bras are available from Figleaves, UK.

Sleep Research Shows to Sleep is Vital for Good Health

Recent research carried out in the Duke-National University of Singapore Graduate Medical School has shown that sleep deprivation can cause short periods where brain function almost stops. A a study, imaging research was carried out on people who had been subjected to sleep deprivation. People who are sleep-deprived experience periods of near-normal brain function, but these periods are interspersed with severe drops in attention, which has been compared to a moment of power failure in the brain. The research, which was published in the Journal of Neuroscience, highlights the importance of preventing sleep deprivation for people that carry out critical tasks, such as operating machinery and night driving. The experiments used functional magnetic resonance imaging to measure brain blood flow in people who were either kept awake all night or allowed a good night's sleep. During imaging, researchers showed participants large letters made up of many smaller letters. Participants were then asked to identify either the large or small letters and to indicate their responses by pressing a button. Those participants with the fastest responses, both in sleep-deprived and well-rested conditions, showed similar patterns of brain activity. However, those well-rested and sleep-deprived participants with the slowest responses - also known as attentional lapses - showed varying patterns of brain activity. During attentional lapses, researchers discovered diminished activity in the brain command centres in sleep-deprived compared to well-rested volunteers. This finding suggests that sleep deprivation reduces the brain's ability to compensate for lost focus, something which is done automatically when alert. Sleep-deprived people also showed reduced activity in brain regions involved in visual processing during attention lapses. Because the brain becomes less responsive to sensory stimuli during sleep, reduced activity in these regions indicates that during attention lapses, the sleep-deprived brain enters a sleep-like state. It is not uncommon for sleep deprived people to "nod off" during work, and find it extremely difficult to stay awake and focussed on a job. This research shows that this is because the brain is literally forcing a brief shut down in an attempt to get some much needed rest. Sleep deprivation can be extremely dangerous, especially for people driving at night, or operating machinery or tools. A momentary lapse of concentration can be fatal. The only solution is to ensure that you get a the required sleep everyday. Ideally eight hours per night, although sleep deprivation can be avoided with less sleep for some people, and the addition of 15 minute power naps during the day can be enough to prevent the brain shutting down on you.

Madonna Stays in Shape With Ashtanga Yoga Workouts

"Yoga is a metaphor for life. You have to take it really slowly. You can't rush. You can't skip to the next position. You find yourself in very humiliating situations, but you can't judge yourself. You just have to breathe, and let go. It is a workout for your mind, your body and your soul." Madonna. Madonna practices Ashtanga (aka astanga) yoga, which is a style which encourages more dynamic movements and transitions between the postures. Astanga yoga can be an effective cardio workout as well as a isometric bodyweight bearing exercise. Madonna began to practice ashtanga yoga (the Vinyasa style) to get back in shape after the birth of her daughter, Lourdes, in 1996. At this time she was with fitness trainer Carlos Leon who became her personal trainer. He may have been the source of her inspiration to adopt yoga as a way to stay in shape. Now almost 12 years later, she is still in great shape, and has recently started a new world tour. For a 49 year old (50 years old this August) she is doing very well. So, what does Ashtanga yoga involve? Ashtanga yoga practice consists of six progressively difficult series of linked postures, each requiring between 90 minutes to three hours to complete. Each sequence typically begins with 10 Sun Salutations and the standing poses. This is referred to as the "opening sequence". The student then moves to either the Primary, Intermediate, Advanced A, B, C, or D, depending on his or her skill level, a back-bending sequence, finally closing with a set of inverted postures, referred to as the "finishing sequence". Ashtanga Yoga is traditionally taught in Mysore style (supervised self practice), where each student moves through the practice at his or her own pace and level. So, astanga yoga is not like the average yoga class you are likely to find in your local gym or village hall. It is much more dynamic, and requires a greater level of strength, coordination, balance and flexibility than other styles. This is why this form of yoga keeps Madonna in such great shape. Madonna's enthusiasm for ashtanga yoga has since appeared in her work; Madonna chanted the opening ashtanga chant on her Ray-of-Light album, and also played an ashtanga teacher in the movie The Next Best Thing. However, she does not limit herself to yoga. She also enjoys horse-riding and gyrotonics, which is a set exercises derived from swimming, yoga, gymnastics, and tai chi, and is intended to improve flexibility and balance as well as muscle strength, and to increase overall flexibility and mobility in joints. It has been compared to and contrasted with Pilates but offers much more flexion. So, if you wish to look slim, toned and sexy like Madonna when you are 50, you need to make a fitness routine, like Ashtanga yoga, a daily event. Learn more about yoga.

How Britney Spears Keeps In Shape

Britney Spears has been in a press recently for all the wrong reasons. She has had a troubled divorce, custody battles over her children, and the media spotlight has generated a very stressful environment for her. However, it appears that she is starting to take control of her life again, and getting herself back into shape, and slimming down and toning up to the figure that she once was a few years ago. So, how is she doing it? Britney is a very active woman, her stage performance demand high levels of physical fitness. For this, she performs intensive gym workouts. Her regular haunt is Bally Total Fitness in Los Angeles. Bally Total Fitness is famous in the USA for its well structure workouts and the motivational staff that ensure that club members stay on track and keep working hard. Britney would most likely have followed a combination of the Bally Total Weight Loss plan and the Bally Total Muscle Toning Plan. Here are some typical workouts that Britney Spears would be doing to get in shape for the stage: For Weight Loss, the follow 3 sessions per week routine is popular: 5-10 minute warm-up 30 minutes of cardiovascular activity at 55%-75% of predicted maximum heart rate* 5-10 minute cool-down 10 minutes stretching and toning 1-3 sets (depending on desired musce growth and toning) of 8-12 repetitions: Leg extension Leg curl Chest Press Shoulder Press Seated row Bicep curl Tricep extension Abdominal crunch *For the cardio part of this workout heartrate should be maintained in the fat burning zone, which is the Predicted maximum heart rate (MHR) is 220 less your age. For example, for Britney, a 26 year old, the MHR = 220 - 26 = 194. This is a classic all-round workout which provides a good cardio warmup followed by some weight training to help build and maintain muscle, which is essential for intensive dance routines during concerts. Britney's weight has fluctuated due to poor diet. Britney had developed a junk food addiction and her daily diet consisted mostly of empty calories. She has been seen consuming Red Bull energy drinks, Starbucks Frappuccinos and Marlboro Lights, all of which are neither healthy or help control the waistline. Britney's trainer has instructed her to follow these simple rules: Six small meals a day of specially prepared organic food - chicken, salads, vegetables and other low-fat fare. Cut out barbecue sauces and gravies Eat more protein - especially on tour Eat complex carbs such as brown rice, vegetables and wholegrain breads So this is a diet akin to an athlete or bodybuilder. By having several small meals per day, you ensure that your body is always receiving a good supply of proteins and nutrients to help rebuild and repair muscle, and to fuel further workouts. Carbs are essential to maintain a very active lifetsyle. Although to quickly lose weight, a low carb diet generally works best, not everyone can stomach just fat and protein for weeks on end. Sticking to wholegrain carbs ensures that more of the food consumed is in the form of dietary fibre rather than sugar. Recent photos of Britney in the press show that she has lost weight and is looking much fitter and sexier. The below photo shows her on the beach at Mel Gibson and his wife's ranch in Costa Rica. Photo Source: Daily Mail.

Mariah Carey's Diet and Fitness Workouts

Mariah’s secret weight loss weapon is her nutrition and fitness coach, who helped her reshape her body, but also makes sure she follows her strict diet. Mariah Carey revealed to Oprah that her workouts usually last for 1 - 1.5 hours and combine cardio with resistance training. To tone her arms, Mariah uses her own body weight and stretches, taking exercises form yoga and pilates. She generally swims for the cardio part of her workout. About swimming, she said the benefit of working out in the pool is that the water acts as resistance, you’re actually exercising twice as hard without feeling it." Mariah has also started to deal with her insomnia, which had been a problem since childhood. Years ago she revealed that she rarely went bed before 5am, and described herself as a girl of the night. She also rarely got up before 2pm, and her first meal of the day would be a slice of pizza rather than a proper breakfast. She told Oprah that "I talked to a nutritionist who helped me in terms of what foods I can eat that will help me sleep at the end of the day. Sleep deprivation is not good for your physical health—you can die—and I didn't realize it before!" Mariah's workouts are rather long, possible longer than required, although the stretches most likely offer her an opportunity to relax and unwind, as well as tone. Swimming is a great way to get fit, but you have to be disciplined to workout intensively in the pool, and not to just enjoy frolicking in the water for a while. Swimming lengths, and improving times, is a great way to stay focussed in the pool. Her Diet: Mariah follews the rules set out by her nutritionist and trainer, Patricia. She typically eats "lighter" meals, meaning less starch, bread, high Gi foods, such as baked clams, fish, vegetable soup, plus fruits such as blueberries and strawberries. The basis of Patricia's diet is: Everything in moderation No mixing of carbs with proteins and fats Eat berries - blueberries, strawberries - good snack foods Read more about Mariah Carey at IMDB.

Slouching Back is Good For Your Back - Do Not Sit Up Straight!

For as long as I can remember, people have said that you should sit up straight to avoid getting a bad back. However, I have always found sitting slightly reclined to be more comfortable, and in my 11 years of office work, the only time I have ever had a bad back was after performing some clean and presses (a weight training exercise) without warming up thoroughly. Recent research at the Woodend Hospital in Aberdeen, Scotland, has now shown that a reclined position is in fact better for you than sitting up straight. Sitting up straight is actually more likely to lead to back problems. According to the British Chiropractic Association 32% of the population spends more than 10 hours a day seated. This is the combined time of sitting while commuting to work, sitting down at work, then sitting again once home to eat and watch television. 50% of office workers do not leave their desks all day, not even to eat lunch. Researchers used a new form of magnetic resonance imaging (MRI) to show that sitting up straight places an unnecessary strain on your back. They told the Radiological Society of North America that the best position in which to sit at your desk is leaning slightly back, at about 135 degrees. The researches studied a group of people with healthy backs, split them into three groups - one group slouched forward, the other sat up straight, and the third reclined. The researchers then took measurements of spinal angles and spinal disk height and movement across the different positions. Spinal disk movement occurs when weight-bearing strain is placed on the spine, causing the disk to move out of place - such injuries are not uncommon in weight-lifters. Disk movement was found to be most pronounced with a 90-degree upright sitting posture. It was least pronounced with the 135-degree posture, suggesting less strain is placed on the spinal disks and associated muscles and tendons in a more relaxed sitting position. The "slouch" position revealed a reduction in spinal disk height, signifying a high rate of wear and tear on the lowest two spinal levels. When they looked at all test results, the researchers said the 135-degree position was the best for backs, and say this is how people should sit. So slouching foward is still not good for you, but sitting back is. Rishi Loatey of the British Chiropractic Association said: "One in three people suffer from lower back pain and to sit for long periods of time certainly contributes to this, as our bodies are not designed to be so sedentary." Levent Caglar from the charity BackCare, added: "In general, opening up the angle between the trunk and the thighs in a seated posture is a good idea and it will improve the shape of the spine, making it more like the natural S-shape in a standing posture. As to what is the best angle between thigh and torso when seated, reclining at 135 degrees can make sitting more difficult as there is a tendency to slide off the seat: 120 degrees or less may be better." So, slouching back is good, forwards not, and sitting upright will damage your spine. So next time you feel a little back pain at work, recline your chair, pop your feet up on the desk, and relax with a cup of tea, and maybe a snooze. If you boss says anything, remind him of the huge number of working days lost due to back pain each year, and tell him that you are just ensuring that you back stays in good shape. Source: BBC Health News.

Stone-age Diet Lowers Risk of Heart Disease

Once again, the modern diet is in the line of fire. Recent research carried out by Swedish scientists at the Karolinska Institute has shown that a Palaeolithic (stone age) diet consisting of berries, nuts, lean meats, fish and vegetables, and with no cereals, grains, flours, refined sugar or dairy products, reduces both blood pressure and fat content, especially belly fat. People adopting the stones age diet in the study had slimmer waists within three weeks, losing an average of 2.3kg (5 pounds). Possibly the most important results were the dramatic lowering of levels of a blood clotting agent, which is linked to heart attacks and strokes. This compares well with three other diet studies, and dieting methods. Firstly, the hunter-gatherer style diet that was investigated and shown on the BBC in January 2007, is very similar, and had similar health benefits. The highlights of this investigate were that, "All the volunteers lost weight during the experiment, and also there was a dramatic reduction in risk of coronary heart disease and stroke due to noticeable reductions in cholesterol, fat and blood pressure in all volunteers." This diet is also similar to our favourite two diets, the Atkin's / low carb diet, and the Bruce Lee diet. Both Dr. Atkins and Bruce Lee emphasised the importance of avoiding "empty carbs" such as sugar, pasta and refined flours. The Atkin's diet is similar to the stone age diet in many ways, and Bruce Lee's method of eating natural foods to allow him to train harder and get leaner, is proof that such a diet really can keep the fat off, keep you slim and in great shape. There are now many diets that adopt this form, but essentially they are all more or less the same. Some advocate eating less fat, some allow root vegetables, some do not. Whether it is called a "natural diet", "stone age diet" or simply a "sugar-free diet", the aim is the same - reduce sugar intake, reduce consumption of refined carbohydrates, processed foods, dairy products, and eat more fresh fruits and vegetables, as well as plenty of lean meats and unprocessed meats. So, if you are serious about losing weight, it is time to throw out all the sugar, grains and starchy vegetables, and eat like our Palaeolithic ancestors. Just make sure that you take oral hygiene more seriously than they did.

Cure for Irritable Bowel Syndrome (IBS) Could Be Close

Irritable bowel syndrome for many years has been considered by many medical professionals to be a psychosomatic condition, i.e. symptoms are caused by mental processes of the sufferer rather than immediate physiological causes. However, it is now certain that IBS actually has biological origins, according to the latest research. The finger of suspicion now points at raised levels of digestive enzynes called serine proteases, according to a study in New Scientist magazine. Determining the source of this protease activity could one day lead to better treatments. A protease inhibitor has already been tested in Japan wih promising results.

The Core Four - Muscle Building Workout for Weight Loss

One of the most important elements of losing weight and getting in shape is increasing your physical activity. Cardio workouts alone will not help you tone up and build the required muscle mass for longterm weight management. By increasing you muscle mass, your metabolism is also increased, meaning that you burn more calories of energy while resting. A more muscular person continues to burn off excess fat while sleeping. So, building some strength training into your weekly fitness schedule is essential, and that is where the Motley Health “core four” come into play. The “core four” are the four key weight training exercises to kick start you into building a better, fitter and stronger you. The four core exercises are: 1. Clean and Press 2. Bench Press 3. Bent-over row 4. Barbell Curl There are many other weight training exercises that can be added to these four at later stages, but just performing these four exercises once or twice a week will increase overall muscle mass, strengthen your core to help tone up thighs and the upper body. The main reason that these are the core four is that each of these is a compound exercise, meaning that it works more than one muscle at a time. The core four is designed to allow for a quick weight training session. Each exercise has a purpose. Warm up is not required, so long as you start out with a light weight. The clean and press acts as the warm up. This brief article forms a part of the Motley Health Fitness and Weight Loss Plan, soon to be available on eBook.

Big Bums and Thunder Thighs Can Be Healthy!

It is not often that we hear that carry more than the average amount of fat can be good for you, but recent research by The Harvard Medical School has revealed that this is the case! Body fat found under the skin, and particularly on your bum, may help reduce the risk of developing type 2 diabetes. The fat found under the skin and on the bum is subcutaneous fat, and is different to the fat found around the internal organs, which is visceral fat. Visceral fat is the cause of ill health, whereas a fat bum may be the sign of good health. It is thought subcutaneous fat may produce hormones known as adipokines which boost the metabolism. This in turn burns more of the dangerous fatty tissue off, leaving lean muscle and good fatty tissue. Dr David Haslam, of the National Obesity Forum, said the results of the research highlight the problems with using the Body Mass Index (BMI) as a way to assess whether somebody was unhealthily overweight, as it did not differentiate between different types of fat. So it may be a case that many women that are classed as overweight by the BMI scale due to fatty deposits accumulated on their backside, may actually be of a healthy weight. Women have a tendency to lay down more subcutaneous fat, particularly on their legs and buttocks than men. So although toning bums, tums and thighs is often a key goal for many women trying to improve their fitness and physique, a bit of extra fat there may be helping to ward off diabetes in later life. Dr Ian Campbell, medical director of the charity Weight Concern, said: "If there is something about subcutaneous fat which is protective, and actually decreases insulin resistance, this could help open up a whole new debate on the precise role fat has on our metabolism." And once again, the work and research of Dr. Atkins comes to mind. Fat can be healthy, and a diet high in fat may actually help to control insulin, control weight and prevent heart disease and diabetes - the two main problems associated with the obesity epidemic. Source: BBC Health News.

High Fat Diet to Treat Epilepsy

Recent research has shown that a diet high in fat can help to control epilepsy. Once again, the Dr. Atkins approach to health and weight loss has other medical benefits. Specifically the diet in question is a ketogenic diet, which involves eating three-and-a-half parts fat to every one part protein and carbohydrate. The key is to have three strictly-controlled meals and two snacks a day, which all have to be measured to be the correct ratio and the correct number of calories. In one epileptic patient studied, seizures stopped and tests showed her brain activity was much calmer after six weeks on the diet. A TYPICAL KETOGENIC DAY'S FOOD Breakfast - mushroom omelette, small bowl of raspberries and clementines, and a hot chocolate Lunch - thai stir fry with quorn, courgette, onion and peppers and a strawberry milkshake Dinner - roast chicken with cabbage, broccoli and carrots, small bowl of strawberries and vanilla ice cream Snacks - ketogenic coconut cookie (with ground almonds instead of flour), ketogenic chocolate (plain chocolate mixed with creamed coconut) More on low carb / high fat diets.

Gwyneth Paltrow's Fitness and Diet Methods

Gwyneth Paltrow (Shakespeare in Love, Se7en with Brad Pitt, The Talented Mr. Ripley with Matt Damon) appeared on the Jonathan Ross show last Friday, and revealed some of her secrets to staying in shape and keeping fit. Gwyneth Paltrow's main fitness workouts revolve around both yoga and Pilates. She also spoke of how important yoga is for strengthening the pelvic floor after giving birth. Gwyneth Paltrow's yoga routine starts at 4:30am each morning. She says "I'm really not a morning person at all, it's just sheer determination. I'm very strict with myself. When I practice six days a week and eat clean food, I feel much better." She also adhered to a strict macrobiotic diet for four years. The diet involves eating local, seasonal, organic food; no sugar, no meat, no processed or refined foods, i.e. a way that is closer to nature, how humans would have eaten a few hundred years ago in fact. Followers of the macrobiotic approach believe that food and food quality powerfully affect health, well-being, and happiness. The macrobiotic approach suggests choosing food that is less processed and more natural, and employing more traditional methods of cooking for family, friends, and oneself. - Source: Wikipedia Macrobiotics is considered an approach to life rather than a diet. General Guidelines for the diet are: Whole cereal grains, especially brown rice: 50-60% Vegetables: 25-30% Beans and legumes: 5-10 % Miso soup: 5% The remainder is composed of fish and seafood, seeds and nuts, seed and nut butters, seasonings, sweeteners, fruits, and beverages. Other naturally raised animal products may be included if needed during dietary transition or according to individual needs. This has similarities with the "Ape man diet". She admitted that she stopped this diet during pregnancy, as she started to feel sick at the site of brown rice, and crave grilled emmental sandwiches, ice cream, yoghurt and cookies - all strictly not allowed on a macrobiotic diet! But since giving birth she has resumed part of her macrobiotic diet, although she now eats ice cream. She avoids meat, but eats fish, and fried foods. Giving up sugar and wheat is the akin to adopting a "natural diet", and the early phases of the Atkin's regime involve avoiding sugar and wheat. It has been suggested that the obesity epidemic is caused by a large extent to over-consumption of sugar and carbohydrates. Gwyneth Paltrow also enjoys drinking red wine and Guinness stout ale, so her diet is certainly no longer strict. In the past she has described her methods as - "I eat weird health food, exercise and I meditate. I do yoga every day and I no longer eat sugar or wheat. Some people think it's weird and extreme, but you have to do something weird and extreme to balance the fact that you're living an extreme life." Even though she has given up parts of the macrobiotic diet, her sensible eating and yoga certainly help to keep her looking young and sexy - essential for both Hollywood actresses and the rest of us alike.