Ingrown Hair

With the popularity of hair removal there is an increased problem of ingrown hair.

This is most often caused with people who use shaving as their preferred method of hair removal. With shaving the hair can curl back under the skin.  With the hair becoming trapped it creates an inflammation and red bumps on the surface of the skin.

While the general intention of hair removal is to create a smooth surface, the opposite is often the case with a shaven area appearing quite spotty.  Shaving creates a blunt end on the hair follicle and when this tries to push back through the skin it is met with resistance.

This resistance to push through the skin creates the red bumps. Shaving against the grain of the hair increases the incidence of this happening.  Alternatively by shaving with the grain of the hair you reduce the chance of shaver rash but you’re also unlikely to get such a clean-shaven area.

Exfoliating on a regular basis will help reduce the chance of getting ingrown hairs.  If you’re prone to getting ingrown hairs then you might need to look at alternative methods of hair removal such as depilatory creams or even laser treatment.

Some people find that they can reduce the incidence of ingrown hairs by shaving in several directions over the one surface to ensure that the ends of the hair aren’t blunt and when they do grow back they have less problem coming through the surface of the skin.

When shaving in the areas around the bikini line, sometimes the problem of irritation can be made worse by the fact that clothing will be rubbing on that area throughout the day.

If it is at all possible to wear loose clothing and apply body cream to the area after shaving you might find that this will be sufficient to reduce any inflammation that might occur.

Muscle Fiction

If you’v been training, here’s a short list of bodybuilding fiction.

1. 12 Rep rule

Most weight training program include this much repetitions for gaining muscle. The truth is this approach places the muscles with not enough tension for effective muscle gain. High tension e.g. heavy weights provides muscle growth in which the muscle grows much larger, leading to the maximum gains in strength. Having longer tension time boosts the muscle size by generating the structures around the muscle fibers, improving endurance.

The standard prescription of eight to 12 repetitions provides a balance but by just using that program all of the time, you do not generate the greater tension levels that is provided by the heavier weights and lesser reps, and the longer tension achieved with lighter weights and more repetitions. Change the number of reps and adjust the weights to stimulate all types of muscle growth.

2. Three Set rule

The truth is there’s nothing wrong with three sets but then again there is nothing amazing about it either. The number of sets you perform should be base on your goals and not on a half-century old rule. The more repetitions you do on an exercise, the fewer sets you should do, and vice versa. This keeps the total number of repetitions done of an exercise equal.

3. Three to four exercises per group

The truth is this is a waste of time. Combined with twelve reps of three sets, the total number of reps amount to 144. If your doing this much reps for a muscle group your not doing enough. Instead of doing too many varieties of exercises, try doing 30 to 50 reps. That can be anywhere from 2 sets of  15 reps or 5 sets of 10 reps.

4. My knees, my toes

It is a gym folklore that you “should not let your knees go past your toes.” Truth is that leaning forward a little too much is more likely a cause of injury. In 2003, Memphis University researchers confirmed that knee stress was almost thirty percent higher when the knees are allowed to move beyond the toes during a squat.

But hip stress increased nearly 10 times or (1000 percent) when the forward movement of the knee was restricted. Because the squatters needed to lean their body forward and that forces the strain to  transfer to the lower back.

Focus on your upper body position and less on the knee. Keep the torso in an upright position as much as possible when doing squats and lunges. These  reduces the stress generated on the hips and back. To stay upright, before squatting, squeeze the shoulder blades together and hold them in that position; and then as you squat, keep the forearms 90 degree to the floor.

5. Lift weights, draw abs

The truth is the muscles work in groups to stabilize the spine, and the most important muscle group change depending on the type of exercise. The transverse abdominis is not always the most important muscle group. Actually, for most exercise, the body automatically activates the muscle group that are needed most for support of the spine. So if you focus only on the transverse abdominis, it can recruit wrong muscles and limit the right muscles. This increases the chance of injury, and reduces the weight that can be lifted.

Sports Fitness: Fun Way to be Healthy

When you talk about sports fitness, what comes first in your mind? It is basically the different sports activities, right? This is because sports fitness has always been referred to as the sports themselves.

Generally, sports entail physical activities that are usually carried out for some “recreational” functions such as self-satisfaction, entertainment, competition, etc. It uses physical activity that is why most fitness experts regard sports as one way of staying fit and healthy. It can also be considered as one way of physical fitness; the only difference is that sports fitness is more inclined to the development of skill or ability.

However, like physical fitness sports fitness is also capable of toning down the body fats of a person. Because of its rigid and strict health program, a sports enthusiast is able to maintain a well-balanced lifestyle in order to cope up with the strenuous demands of sports.

In sports, people should learn how to value their health. Otherwise, they can never endure the kind of energy that is required when playing sports activities.

Therefore, for people who are into sports fitness here are some tips that you could use in order to stay healthy and be active on whatever sports you want to pursue:

1. Drinks lots of water

Humans can survive days, or even months without food, but they can never last a day without water.

Water is indeed the most important element needed by the body. Excessive perspiration, without any means of replenishing the lost fluids will result to serious health problems, and even death.

Therefore, for people who are into strenuous exercises and trainings, it is best to always drink lots of water.

However, for sports enthusiasts, water may not be enough to replace the kind of fluid lost. This is where quality sports drinks can come into play. Aside from the fluid, sports drinks have additional important ingredients needed by a person who is into sports fitness: carbohydrates and electrolytes.

Electrolytes are usually lost during strenuous physical activity, and sports drinks can help replace them. Carbohydrates on the other hand, are also needed by the body during rigid workouts to provide more energy so that the body can cope up to the demands of the activity.

2. More fruit & veggies!

People who are into sports fitness require more intakes of vegetables and fruits. This is because the body is craving for more vitamins and mineral supplements. It makes the body stronger and healthier enabling it to cope up with demands of the activity.

3. Calcium intake

People who are into sports fitness should have calcium present on their diet. This is to provide stronger bones to the body.

Since the body is more exposed to greater physical activities, it is important to have stronger bones in order to avoid fractures or certain bone diseases like osteoporosis.

Calcium can be found in different vitamin and mineral supplements. They are also abundant in foods like sardines, tofu, dairy products, etc.

4. Always remember to warm up

This kind of activity is needed in order not to strain the body. Hence, before playing the sports that you have always love, it is best to do some warm-up exercises first.

Indeed, engaging into sports activities is one great way of being physically fit. The best thing about it is that in sports, you get to enjoy the best of both worlds.

Exfoliating & Opening Up The Skin Pores

One of the most important things you can do with your skin on a daily basis is to exfoliate with soap and cleansers to get rid of the dead skin and the dirt and grime that you’ve picked up during the day.

In addition to cleaning the skin, exfoliating stimulates the blood flow to the skin and in doing so gets rid of any toxins and waste that is trapped in the pores of the skin.

It is a dead skin and the dirt that blocks the pores causing many different types of skin problems from acne to ingrown hairs.  Exfoliating leaves your skin looking healthier and your complexion more vibrant as the dead skin is removed from the surface.

Often people who believe they have dry skin don’t realize that the cause of this is due to not sufficiently exfoliating the dead matter. Most women will exfoliate their face but is just as important to exfoliate the whole body and help the body to maintain a youthful appearance.

There are many different things that can be used for exfoliating, from a simple washcloth, to exfoliating soaps and body scrubs.  If you are using items such as loofahs and sea sponges then be aware that some people who have sensitive skin can develop a rash if these products are too harsh.

Also when using loofahs and sea sponges be sure to clean them out thoroughly after use as they will trap the dirt and old skin cells.
After using them for a few times it is wise to discard them.

Dry brushing is however the most effective method of exfoliating the skin. The reason more people don’t use dry brushing is because it takes a bit longer and it is less convenient than giving your body a rubdown with a loofah or body sponge in the shower.

A great method to open up your skin pores & stimulate your nerve fibers is to slap or hit all over your body especially under your armpits, behind your elbows, behind your knees, the bottom of your feet, your kidney areas and on your thymus gland (upper chest).  This is a great excercise to do every morning after you wake up.

Weight Loss Exercise

A lot of us live our lives like penned animals. Built to move, too often we put ourselves in a cage. We have bodies designed for racing across the savannas, but we live a lifestyle designed for migrating from the bed to the breakfast table; to the car seat; to the office chair; to the restaurant booth; to the living room couch and back to the bed.

It was not always this way. Not long ago in the United States, a man who worked on a farm did the equivalent of 15 miles of jogging every day; and his wife did the equivalent of 7 miles of jogging.

Today, our daily obligations of work and home keep us tied to our chairs, and if we want exercise, we have to seek it out.

In fact, health experts insist that obesity problem is probably caused at least as much by lack of physical activity as by eating too much. Hence, it is important that people need to move around.

However, that does not mean that a lap or two around the old high school track will offset a daily dose of donuts. Exercise alone is not very efficient, experts say. They contend that if you just exercise and do not change your diet, you may be able to prevent weight gain or even lose a few pounds for a while.

Nevertheless, it is not something that you are likely to sustain unless exercise is part of an overall program. The more regularly you exercise, the easier it is to maintain your weight. Here is what to do every day to make sure that you get the exercise you need.

1. Get quality Zzzs.

Make sure that you get adequate sleep. Good sleep habits are conducive to exercise, experts point out. If you feel worn out during the day, you are less likely to get much physical activity during the day.

In addition, there is evidence that people who are tired tend to eat more, using food as a substance for the rest they need.

2. Walk the walk.

It is probably the easiest exercise program of all. In fact, it may be all you ever have to do, according to some professional advices of some health experts.

Gradually build up to at least 30 minutes of brisk walking five times a week. Brisk walks themselves have health and psychological benefits that are well worth the while.

3. Walk the treadmill.

When the weather is bad, you might not feel like going outdoors. But if you have a treadmill in the television room, you can catch up on your favorite shows while you are doing your daily good turn for your weight-maintenance plan.

Most of us watch television anyway, and indoor exercise equipment enables anyone to turn a sedentary activity into a healthy walk.

4. Seize the time.

Excuses aside, lack of time is certainly a limiting factor in most lifestyles. That is why health experts suggest a basic guideline for incorporating exercise into your schedule.

Get as much exercise as you can that feels good without letting it interfere with your work or family life. If you need to, remind yourself that you are preventing many health problems when you prevent weight gain; and keeping your health is a gift to your family as well as yourself.

A Quick Look at Yoga

Yoga is regarded as one of the best exercises for maintaining a healthy body and mind and reducing the aging process.  It can easily be adapted for any person at any age and in any physical condition.  Yoga has become more popular in recent years due to the many benefits that can be had from regular yoga exercises.

One of the great things about yoga is the fact that it is very powerful at relieving stress.  For those people who are aware of how stress affects the condition of the skin and the aging process, it is easy to understand how powerful yoga can be to help wind back the clock.

By releasing stress from the body energy levels increase and allow you to participate in more activities.  This in turn increases your physical fitness and mental fitness.  With the ability to perform more physical activities the body becomes healthier stronger and effectively younger.

The suppleness that comes about from doing regular yoga exercises reduces the amount of aches and pains that we suffer as we get older. Having constant pain, and the energy that this saps from your body, is very often mirrored on the face, making you appear older.

As people progress with yoga they can move on to more strength building exercises which will help to build muscle strength and size.  One of the benefits of having a high level of muscle fiber in the body is the fact that muscle burns fat.  So in addition to increasing your muscle mass, strength, health and fitness, you will be burning excess fat which would also help to maintain good health.

People are realizing all the additional benefits that can be had from yoga and it is no longer regarded as an old person’s activity.  In fact many professional sports people use yoga as part of their training regime to reduce injuries, improve strength, flexibility and overall health.

Detoxifying Your Body

There are many benefits that can come about from detoxifying your body, including a clearer skin and a revitalization of your energy levels.

Detoxification cleans the blood by eliminating impurities and this is excellent for your overall well-being.  Not only will you be eliminating impurities from your kidneys and liver but also any impurities that are trapped within your skin.

This will give your skin a revitalized look and help you to look fresher and younger.  It is particularly important to consider detoxification if you drink excess alcohol, coffee, or you smoke cigarettes.

One of the simplest ways of detoxifying is to use a fasting diet of fresh fruits and vegetables.  This diet will help you to maintain good levels of nutrients while getting rid of any toxins that have built up in your system.

It is a good idea to consult your doctor before going on any fasting diets.  Such a diet can last up to three days or more, and while you might feel tired initially, your energy labels will soon pick up as your system becomes accustomed to the diet.

There are other methods of detoxifying your body that most people will find more appealing.  A sauna is one such example, and it is a great way to remove chemical buildups in the fat cells of the skin.
The heat from the sauna will open the pores of the skin and allow the toxins to be released.

Some people might find that a sauna can actually aggravate problems that they might have with their capillaries.  If you have particularly sensitive skin then it might pay to consider this before deciding whether to use a sauna on a regular basis.

There are many herbs that one can take to help detox the body.  This includes herbal products that help detox the intestines and colon.  The intestines and colon can accumulate a lot of toxic buildup over time due to unhealthy diet and eating habits.  We will cover more on detoxifying the colon and intestines more in the future as this can have a huge impact on your health and well-being.

Skin brushing is another method of helping to detoxify by removing old skin cells and drawing out any toxins that are in the skin.  It is definitely an option worth looking into.

Natural Weight Loss: When You Do Not Have to Go Over

Eat right, keep moving.

You just have read all that you need to know about how to prevent being overweight. That simple set of instructions should be easy to follow, but not for 35% of Americans who are unable to prevent being overweight.

Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to health, others having to do with looks.

In addition, it is never too late to lose weight. But the fact is, it is a whole lot easier to prevent putting on pounds than to try losing them later on. And if there is one thing we all know, it is that weight gain is likely to happen if we do not take forward-looking steps to stop it.

Health experts say that most people who are into losing weight usually stray. They tend to go back to their old eating habits even after they learn to enjoy low-fat eating. They tend to return to sedentary ways even though they enjoy exercising.

But despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social acceptance.

In fact, some health experts contend that the significance of excess weight is more than cosmetic. They say that it takes a huge toll on people’s physical health.

The Way to Losing Weight…Naturally

The nuts and bolts of eating right maintaining a healthy weight is not all that complicated. In fact, it is a good bet that most people know pretty well what is best. Hence, losing weight the natural way should not be a problem at all.

Consequently, a reasonable approach for losing weight naturally is to stick to a diet that is high in complex carbohydrates, high in fiber, moderate in protein, and low in fat.

A complex carbohydrate is a baked potato. Fat is the sour cream and butter you should not put on it. Fiber is vegetables. Fat is the oil you should not fry them in. Protein is a lean cut of meat. Fat is the gravy you should not pour over it.

Moreover, health experts say that dietary fat promotes weight gain because it is a very dense source of calories. Also, when you consume excess calories from dietary fat, you store those calories as body fat more efficiently than excess calories from other sources.

On the other hand, it can also help you lose weight naturally if you will not fall into the so-called “fat-free” trap. Manufacturers keep coming out with low-fat or fat-free versions of their best-selling foods, but Americans keep getting fatter anyway.

One of the greatest delusions of the 1990s is that “no fat” means “non-fattening.” The truth is, you are often getting just as many calories from the no-fat version, even if the calories are not coming from fat.

The term fat-free can be a trap if you start to believe that you can eat any amount of the foods that are advertised that way.

What’s more, it is best to respond to hunger with healthful snacks. Health experts say it would be better to try eating every three to four hours, which may mean a nutritious low-fat snack between lunch and dinner.

When you feel the urge for food coming on, snacking on something healthy such as a slice of whole-grain toasted bread is a better alternative. Never skip a meal and eat snacks instead because that is the worst thing you can do if you are trying to control your eating habits and weight.

Remember, if you want to lose weight naturally, you have to keep track of every food you eat and of every activity that you do. When you say natural weight loss means that you do not have to use some accessories or helpful aids just to lose weight.

Losing weight naturally is a process and not a fad. Hence, it would take a lot of dogged determination, self-control, and discipline just to achieve your ideal weight.

Moderate Exercises to Fitness!

Have you ever felt tired and stressed out from work and by the time you get home you see your three children running towards you asking you to play basketball with them? You refused and promised them that you will after you take you rest.

Instead of disappointing your children, why not say, “yes” after all? You will be surprised by the amount of energy you will have after that 30-minute activity.

Did you know that by exercising at a moderate pace for only 30 minutes, you would feel a lot better, mentally? It has been proven that this improves the appetite and sharpens your style in problem solving. Not only that. You will also feel that it is easier to sleep at night if you do moderate exercises even for only 30 minutes every day.

What are the benefits of regular exercise? It promotes self-discipline and has a positive impact how you perceive life. Exercise helps in lifting your spirits and getting you out of any depression. For first timers, it can be done for 15 minutes for 2 to 3 days a week. You can increase the time you spend once your body gets tuned up for it.

DON’T you ever force your body! If you get hurt, then stop. You can take a break from exercising for a few days and then you can start again but you need to start from day 1.

Here are some moderate exercises you can do and enjoy:

1. Do the Walking. Make use of your surroundings. You can walk your dog, with your partner or child. Encourage your family to do the walking exercise daily and you will find yourself burning calories while enjoying the surroundings and getting enough sunlight that is also good for your body.

2. Discover the wonders of Yoga. Yoga is one effective exercise that energizes not only your body but also your soul. You may want to learn even the basic yoga positions that are not too complicated but proven effective. A five-minute yoga exercise can perk you up and recharge your body with the energy you lost for the whole day. You relax and at the same time you stretch!

3. Engage yourself into sports. Play basketball, football, baseball, tennis or badminton. Many doctors have recommended sports as an effective way to stay fit and healthy. Sports can also be done in moderation. Do not take it seriously. Shooting basketball with a friend is one moderate exercise that is also considered a sport.

4. Join exercise programs at work. If you still do not have exercises programs at work, then why not start it? You can talk to your boss about it and start with your colleagues. You do not only lose calories but it is also one good way to bond with them. This can be done 30 minutes, 3 times a week.

5. Exercise while doing household chores. Gardening, raking leaves, lawn mowing, doing the laundry, vacuuming and car washing are effective moderate exercises at home. Make use of these chores to sweat and burn calories. Instead of using machines and gadgets to perform these chores, why not do it with your hands and lose some fats?

Making exercises as part of your daily routines will surprise you of how much calories you will lose. Doing these moderate exercises of the same amount every day can burn 150 calories up to 1,000 calories a day!