THE SECRET OF MASSIVE SHOULDER STRENGHT AND SIZE

INTRODUCING, THE HANDSTAND PUSHUP PART 2/2

 In the last article part one of this two part series, we talked about the importance of implementing the handstand pushup in your shoulder workouts and how you can start from zero if you are a complete beginner and work your way up to the full handstand pushup.

Many of you that worked your way up to the point where you can do full handstand pushup, will ask for more.

The handstand pushup when done in free stand is a whole new dimension of training.

By this I mean there’s a lot more engagement of the core muscles and stabilizators than on the handstand pushup with your legs on the wall.

Also it’s good to mention the fact that doing a handstand pushup in a free stand is representing only one puzzle of the whole picture.

 

Namely there is a full hand of variations that you can work on with the handstand pushup, and it will be my pleasure to reveal those in this article.

 

GOING BEYOND

 

LIGHTS OUT.

 

People, I suggest you to first read the first part of this series about handstand pushup, and start from the first step.

If you are already an advanced level, I still suggest you not to go right over the variation I will talk about in this paragraph.

 

First before we get started,

 

REMEMBER!

 

QUALITY OVER QUANTITY  

 

As I said in this paragraph I will reveal the four advanced variations of the handstand pushup and free handstand, you can work on to increase your strength.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

  • WALKING ON HANDS

 

 

This exercise is not so advanced if you have good core strength, ESPECIALLY lower back strength.

For me the key aspect when you are trying to walk on hands is to keep your hips and lower back locked together while having control over your legs.

With your fingers and hands you can balance out while moving forward, carefully so you don’t allow your legs to fall over your head.

 

I personally love this variation of the handstand; it’s very fun and useful because you are working on the functionality of your upper body.

Also this exercise will improve your core strength and will keep your lower back healthy.

 

 

 

 

 

 

 

 

 

 

 

  • HANDSTAND PUSHUP FREE STAND

 

 

This is a great progress that you’ve made so far, I’m very proud of you.

 

Doing a handstand pushup in a free stand is the next progression from the GOING BEYOND series.

Kick yourself up from the ground either with your left or right foot and try to hold your balance, while holding the hand standing position, start lowering and bending your arms.

BEWARE: This is not as easy as it looks.

Many people get played by what they see, so I suggest you to progress slowly, that will keep you injury free and will develop the best results possible.

By doing this exercise you will notice massive shoulder gains and core strengthening in a very short amount of time.

 

 

 

 

 

  • 1 ARM HANDSTAND

We’ve got to the point where your shoulder strength is getting serious.

To be able to perform a 1 arm handstand you got to have great strength in the whole shoulder structure from tendons to bones to ligaments.

Although doing only a handstand without any pushing activity looks easy, this handstand is one armed so in fact is for more than an advanced level person.

I got one formula that fully describes what you will need to work on to perform this advanced exercise.

 

SHOULDER STRENGHT PLUS CORE STRENGHT = BALANCE

 

The stronger your core is the faster you will improve.

Don’t forget the fact that this exercise is targeting the shoulders mainly, but don’t get fooled if you think that doing only shoulder exercises will get the job done, you are WRONG.

I must point to the possibility of getting injuries while doing this exercise, so to prevent that you need to progress slowly and listen to your body.

 

  • 1 ARM HANDSTAND PUSHUP

 

If you can do the 1 armed handstand pushup than you have a supersayian power.

Unlike any other shoulder or arm exercise, the 1 armed handstand pushup is the hardest exercise you can do.

Implementing the whole core, triceps, upper body and the ENOURMOUS shoulder strength is what makes this exercise to be on the first place on the list of the hardest exercises in the fitness world.

I still haven’t seen a person to do a 1 arm handstand pushup in free stand, but I really believe that there are freaks out there that can do it.

 

 

So we’ve come to the the end of this two part series about the handstand pushup.

 

I really hope that I held you attention once again, and that these informations will help you develop the shoulder of your dreams.

You can start from a complete beginner, but with dedication and hard work you can get anywhere, so don’t get discouraged if your progress is slow because, LITTLE IS BETTER THAN NO PROGRESS AT ALL.

 

 

 

 

TRAIN HARD, TRAIN SMART, EAT HEALTHY

 

 

Sasho

The Subject on Protein Supplements for Adults of 65+ Years

As our bodies continue to age, the immunity system tends to get depleted. There is a high risk of contracting diseases as we advance in age. Therefore, human beings have resorted to ensuring good nutrition for the elderly in the society.

 

Nutrition is a very useful element for the health of individuals who have advanced in years and most importantly for those above the age of 65. While the elderly may get malnutrition, the condition has always been underdiagnosed in most cases. A careful assessment of nutrition among these adults is therefore important for the effective diagnosis and implementation of a complete treatment plan.

 

Functioning of Protein Supplements amongst the Elderly

In most cases, supplementation has been done using ‘fast’ proteins such as whey protein that has high leucine content. Whey protein has ranked highly among the protein supplements for the synthesis of muscle protein. On the other hand, milk protein provides an increased strength. When these protein supplements are taken along with physical exercises, the results have been an increased mass of muscles without any extra benefits for functionality and strength.

 

In his research, Bauer of Carl von Ossietzky University of Oldenburg highlighted a much important aspect of considering the timing for protein intake let alone just recommending quantities of 0.8 g/kg of protein intake on a daily basis. Seemingly from this study, the time factor has a lot to do with the effects of the protein supplementation process.

 

The elderly adults who lead a sedentary lifestyle along with an incomplete diet are more likely to have a Sarcopenia condition – a multifaceted, multifactorial process that is contributed by such a lifestyle along with other factors depended on the health condition of an individual. According to the American journal of clinical nutrition, there is more evidence that a reduced anabolic response following a mixed nutrient meal is a main cause of an acute loss of muscles attributed to old age.

 

Caution with Protein Supplements

Getting a balance of the protein requirements for old age is the main issue of concern. At present, there is no enough lasting research with accurate health results to provide a well-defined protein ingestion value for the elderly people. What exists is a proposition of increasing daily intake of protein moderately past 0.8 g/kg to enhance the anabolism of muscle protein and offer a way of averting the continued muscle mass loss as people continue to get older.

 

Resistance exercises are undeniably of great benefit to the aging individuals. Therefore, while protein supplements are expected to produce a significant positive change, physical exercises are expected to enhance their effects. What lacks is a well-researched synergistic effect of the process.

 

There are health conditions that come with age and that could be addressed well through protein supplements. As people start to age, they experience a decreased renal functionality. However, high intake of proteins is contraindicated in people having renal illness. It is therefore important to conduct a renal function evaluation for an elderly person before a high-protein supplement can be recommended. There are some fears that high protein supplements can cause impaired functioning of the kidney but there is no enough evidence to support that. As a result, a lot of consultations are needed before protein supplements can effectively be used.

 

 

The Treatment of Metabolic Syndrome

The development of civilization is connected to huge progress made in science and significant development of the conditions of human living. However, it gradually leads to quite a number of health complications. One of these problems is metabolic syndrome. Through definition, metabolic syndrome is a group of mutually linked factors that include insulin resistance, lipids disorders, obesity, hyperinsulinemia, hypertension and lipids disorders which is the main cause of coronary heart disease development and type II diabetes.

 

According to Sicińska, Pytel, Maćczak and Koter-Michalak from the Lodz University, the first defensive action against metabolic syndrome is by having a change of our lifestyles. This is especially in relation to reduction of body mass, the use of low-calorie diet and doing physical activities. Despite the simplicity of this treatment approach, lasting success amongst patients is realized often because of the challenges experienced in obeying demanding restrictions.

 

Today, diet supplements have been used to partially replace physical activities. These include polyunsaturated fatty acids, antioxidants and mineral elements that are useful in the treatment of metabolic syndrome. This has been made useful through their anti-inflammatory and antioxidant properties. Despite the application of other therapies in handling metabolic syndrome, Sicińska and the other team of professionals consider a health balanced diet that is enriched with a number of diet supplements as the best approach in addressing the issue.

 

Metabolic Syndrome Management

The treatment of metabolic syndrome is focused on dealing with each of the risk factors associated with the condition: for example, high blood pressure, unhealthy cholesterol levels, abdominal fat and high blood sugar. The objective of doing so is to reduce the odds linked with heart diseases, blood vessel infections and diabetes as well. It is the prime role of the affected person to help fight against metabolic syndrome. It has a lot to do with a person’s lifestyle and behavior – eating a well-balanced diet and engaging in healthy physical activities. These are highly recommended by doctors and other medical professionals. Through the adoption of such habits, a person’s risk factors can be eliminated completely.

 

It is indisputable that changes in lifestyle could help prevent and even treat the metabolic syndrome condition. Your doctor may advise you to do important exercises to lose weight. However, that is not the only thing to benefit from doing exercises. There are unnoticeable effects like a lowered blood pressure, improved insulin resistance and enhanced cholesterol levels. It all starts with simple exercises like walking and doing a lot more exercises on a daily basis.

 

To supplement your efforts through physical activities, it is also important to eat well – a healthy diet. Get advice from your doctor or nutritionist on good healthy meal plans. The diet should be characterized by low cholesterol meals, less salt and low saturated fats, a high intake of vegetables, low fat milk, lean protein, fruits, whole grain and beans. This will be a big step in averting cardiovascular diseases. You can also work with an objective of losing weight. For smokers, it would be a prudent idea to quit in realizing good results.

 

Article Two: The Therapy Versus Drugs Debate

There’s little denying that we’re living in a world that’s turning against drugs. These days we want medications with the word “natural” in the description, we want homeopathic rather than proven therapies with side effects, we want to cure our headaches with tea instead of aspirin.

 

But what about the really big problems? When your mental state collapses, do you pop some pills or sit on a couch? There are plenty who advocate therapy above drugs in all cases. Some of these advocates will claim that drugs aren’t needed at all if the therapy is good enough. On the other side are those who argue that mental issues tend to come down to problems with brain chemistry that no amount of therapy will cure.

 

A recent study took depressive patients who have failed to improve on medication and tested to see if psychotherapy would help them instead. The participants were split into two groups, one that would attend weekly psychotherapy sessions and one that would not attend and act as the control group.

 

The shocking conclusion to the study was that no significant difference was found between the control group and those receiving the psychotherapy. While 22% percent of the patients felt better on the psychotherapy, the same amount improved on their own without it.

 

The study theorizes that patients who are can’t be helped by medicines also can’t be helped by psychotherapy. The idea is proposed that the personality of the patient could be at work here, but there’s not much evidence to back this up.

 

More studies will obviously be needed, but the conclusions of this one were fairly dismal. Depression is common in adults, and nearly twenty percent of people with depression fall into this category of those who don’t respond to the current medication available.

 

What this study really gives us is evidence that the drugs versus therapy debate is flawed because it’s asking the wrong questions. What we really need is more studies delving into why depression happens and what we can do to fight it. The current crop of drugs is failing depression sufferers. The side effects are severe and the therapeutic effects are inadequate.

 

This is a field that isn’t understood nearly well enough and needs to be given much more resources. The obstacles this field faces to getting those resources, however, are steep. While people will happily donate to help cure heart disease or cancer, there are so many misunderstandings surrounding depression that it would be difficult to explain why the money is needed.

 

Better public education is the first step to helping this problem. We’ve spent far too long afraid to talk about mental disease for the pall it will cast on us. It’s time that we search out better information and make sure its available so those suffering from depression will understand what is happening and be able to give a name to their problems without feeling ridiculed for it. The public needs to be made aware that while mental treatment has vastly improved, it is nowhere near good enough yet. We should not settle for twenty percent of depression sufferers being considered untreatable.

 

The debate shouldn’t be about whether therapy or drugs is better. It should be about how to make both therapy and drugs better and more effective for the people who need it.

 

Article Referenced:

 

The Treatment of Nonmelancholic Depression: When Antidepressants Fail, Does Psychotherapy Work? Can J Psychiatry. 2014 Jul; 59(7): 358–365.

 

 

Article Two: The Socioeconomics of Eating Junk Food

The biggest push these days in the war on obesity is with the underprivileged. This is the opposite of the way the world used to work, but along with our access to food changing, our attitude about food has changed as well.

There’s a perception that it’s more costly and time consuming to eat healthy. Healthy food tends to need to be prepared at the home, with time spent cooking it. Junk food comes in convenient containers. Hot meals can be purchased cheaply, or cold meals can be warmed nearly instantly in a microwave. With the ease of eating poorly and the trouble of eating well, it’s no wonder that places wrecked by poverty have obesity problems.

A recent study interviewed young people in Europe about why they were eating so badly. The young people interviewed were all disadvantaged in some way. They were short on money and had trouble finding jobs.

The young people agreed that the convenience of junk was their main motivation to eat it. When you’re crippled by poverty, eating well is low on your priority list and takes too much time and money to think about.

There’s some argument over whether healthier food is actually more expensive than junk, but it’s perceived as more expensive, which is enough to keep the money strapped away from it. Even the perception of higher costs often creates this problem.

So what can be done to solve it? There are already a few healthy choices on the fast food menu, and recent programs have leaned hard on these corporations to be upfront about what is in their food and how bad it is for you. Using the source of the problem itself as the cure could be a good solution if these chains will not only stock the healthy food, but find a way to sell it.

Public perception of healthy food will need an overhaul as well. Healthy food won’t sell if the public keeps seeing it as more expensive and time consuming. Perhaps instead of commercials demonizing the causes of obesity, there could be PSAs made about the affordable-ness and ease of healthy eating.

There’s nothing much that can be done about making eating well more of a priority for people barely scraping by, though. All we can do is allow for more and better options and hope that even if it isn’t a priority, it might become the default.

In our modern age, there should not be an economic barrier to eating well. The food is available, it just needs to get into the hands of those that need it. The world is gradually becoming more aware of the need to eat better, and companies are responding to that, but their responses often involved fake healthy food stuffed full of junk with fancy labels.

This is a problem that needs to be solved by the people who caused it. If fast food chains can work to offer better options at affordable prices and change public perception of eating well, then we can all live in a healthier world.

 

Article referenced:

 

Caught in a ‘spiral’. Barriers to healthy eating and dietary health promotion needs from the perspective of unemployed young people and their service providers. Appetite. 2015 Feb;85:146-54. doi: 10.1016/j.appet.2014.11.010. Epub 2014 Nov 14.