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finalvlog-a · 6 years ago

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While growing up Alex was always smaller than the rest of his family. His mom was the smallest of her siblings at 5′0″ and his father was 5’7” – both of them had slimmer builds naturally to boot. Genetics deemed him to be within the same category of his parents. This made him an easy target for bullies at school as well as within his own family. His cousins would pick on him and while he never said anything about it or let it bother him much it did get to him, starting a slight complex about his size and health. From a young age his parents had him doing archery, fencing, piano lessons and things that kept him active physically as well as mentally but nothing to really strengthen him the way he wanted and subsequently later would.

All through elementary school and into the beginning of middle school he was slim. He began wrestling and was in the lightest weight class. As he took up boxing in high school he began to learn more about weight lifting and exercising to build muscle mass. It was around his sophomore-junior year that he was finally able to put on weight. His slim shoulders became more defined and while he never grew an inch over 5’7” he was able to bulk up his arms, his thighs and in general become stronger. No longer as easy a target.

His workout routine quickly became the norm for him along with a somewhat careful attention to diet. He has a very high metabolism and if he stops working out or eating enough calories he will go right back to where he was before – the only difference being he’ll have a wiry build from all his working out rather than a skinny one.

Alex’s routine all through late high school into university was to wake up early, much as he hates it and if he had access to a pool he would go swimming. Then he would do a quick run before getting into his strength training focusing on a body group for the day. Upper, core, lower, etc. Some days were pure cardio and those were the days he would spend in the pool or running for longer periods of time. By the time he met Hannah he’d stopped waking up early and stopped running as often. He got his cardio purely through his practice with the boxing team. As he and Hannah got closer she began waking him up early again (ugh) to run. In turn he’d bring her along to his strength training sessions but she wasn’t as into weight lifting as he was.

They maintained their fitness routine on the road as best they could by utilizing found objects for weights and using the environment or playgrounds to do pull ups and various exercises. Alex has accepted his body type, his height, but he doesn’t like either. He puts up with the height and has learned how to use both that and his smaller size to his advantage. Nonetheless he will continue to work out almost religiously just to maintain his current fitness level.

His workout routine includes body weight exercises and actual weighted with whatever he can find to lift – gallon jugs of water, their backpacks of clothing/tech, even Sara tbh. He and Hannah run a few miles a day together. At every rest stop/break he will do burpees, star jumps, jumping jacks, high knees and rapid fire exercises in the short amount of time they have between driving. Tabata training for limited time. When they’re not on the road his apartment complex has a gym he takes advantage of. He’ll never be a body builder, a huge muscle type because he simply can’t build muscle beyond a certain point but he is MUCH stronger than he was as a kid. That’s almost good enough for him. He still envies people who can build muscle so easily or are naturally able to bulk up without excessive amounts of effort.

BEHOLD a picture comparison of Alex younger, versus having gotten past teenage years to building muscle:

#➴ UPLOADS … alex headcanons #//im 16 hours late to the party #but here y'all go #body headcanon time~!

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forfitnessworkoutus · 4 years ago

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Portable Fitness Equipment

Since I began personal trained in 1985 men and women have said essentially exactly the very same aims: To lose fat and gain muscle, enhance athleticism, recover the bodyand enhance movement abilities, spend little money and instruct anytime and where they required. I am rather sure you would like the same, however there is a issue. Possibly you travel, it is hard for at the gym, or maybe that you don't enjoy the gymnasium and/or you can't afford to build your own personal machine concealed gym in your household? So what exactly do you really do? Well the solution has been here for around three decades. The clear answer to true physical fitness would be portable fitness equipment from your Monkey Bar Gym! Portable physical fitness tools has advanced from the light resistance rings along with ankle weights they utilize within aerobic classes. Today portable physical fitness equipment is all you have to have into the best shape of your everyday life. If your objective is basic general fitness, stamina, conditioning OR high level sports performance you are able to get all of it with portable fitness devices.

How can I understand this? It is all I have done along with all that my dad Bobby Hinds has done. Dad commenced the joys of portable fitness tools with the beaded jumprope and also training app from 1973, which ignited that the Jump Rope for Heart program. He followed it up in 1976 together with the first Portable Gym. Straight back in the daytime folks thought dad has been crazy. . .still do, however, he was far ahead of his time. He even saw that a tremendous demand for people to remain in shape whilst on the highway, travel, working out at home or out. He understood not everyone else desired to work about machineshad the amount of money, drive or time to work in a gym or indoors for this matter. So, he also took it upon himself to shift it and the fitness world never become the exact same.

Today, portable physical fitness equipment can do everything you would like on your fitness practice: you are able to gain stronger, leaner, enhance athletic performance, heal & prevent harms, improve movement expertise, invest little money and educate anywhere you would like, whenever you want!!! Portable fitness equipment can also permit one to stick to an online training regime, almost similar to having your own personal trainer! Because of most these tremendous benefits, portable physical fitness equipment can be actually a common term in the physical fitness industry. I feel my Dad and his firm, Lifeline USA, really are a big reason behind portable fitness equipment being such an integral region of the health and fitness industry today. I have always believed in portable physical fitness equipment, therefore I started up my Monkey Bar gym in 2001. It is the primary hard core strength and conditioning training facility within the nation that makes use of ONLY portable exercise equipment!

"Full human body anywhere, at any time instruction is all we do and we've done" claims Monkey Bar gym, Certified all-natural Trainer,'' Jessica Rucker. "We train motion mastery initially after which add immunity through portable fitness devices. Employing such as wires, Kettlebells, Jungle Gyms, Med & D-balls, jump-ropes, electrical power Push ups, electrical power Jumpers, Vertical Jumpers and strength Wheels add greater struggle into basic bodyweight moves, thereby taking them into another location grade. It truly is certainly the main reason anyone that trains with us online or in the Monkey Bar fitness center is exceptionally healthy".

Therefore what precisely is portable physical fitness equipment? Any part of fitness equipment that you can easily pack and choose anywhere in the world and find a significant work out. That's exactly why dad's initial Portable Gym's label line was "a gymnasium at a tote". Portable physical fitness equipment offers you a terrific workout, maybe not only an acceptable one.

IT WORKS!! A good work out using really good portable physical fitness gear enhances your stamina (operational muscle mass ), conditioning (thinner human anatomy ), athletics efficiency, agility, freedom, balance, power and strength. Want proof, At the Monkey Bar fitness center we now regular 17 lbs of fat loss and 5.4 pounds of muscle increase over the first sixty days of education. . .did I mention, only applying portable physical fitness gear!

Much more Proof. On a recent road trip, Jessica and that I brought along all of our favorite Portable Health and Fitness Tools, an Electricity Drive Up, Jungle Gymnasium, TNT Cable, Strength Wheel, Power Jump-rope as well as the new Lifeline Kettlebell. Yes, even the Life-line Kettle-bell. This might possibly not be an actual part of portable fitness equipment, but it is a heavier variant, but it still is portable and definitely is gym gear. On our roadtrip we truly place each one of the portable fitness equipment to this test.

Can we drive longer than 3,000 miles & get great routines at an identical time? The solution has been definitely YES!! Every hour drovewe ceased and also did a killer place with every single bit of gear. 1 hour we did a pair of barbell presses with all the TNT Cable, the next hour a killer set of chins and rows with all an Jungle club, another hour a hundred doubles jumping rope as quickly as possible, the next hour 40 snatches every arm with all the Lifeline Kettlebell. Frankly , it had been amazing! Each pair just required us minutes! Whenever we'd get straight back in the automobile we all believed extraordinary! We were totally energized and prepared to go and anticipate into this next hour and exactly what we would do. At the end of your afternoon , we had without question, turned into a nightmare of exercising and we were tired but quite fulfilled in knowing that people not merely can do all these work outs anywhere anytime, however working out using Portable Fitness Equipment is the very best way to achieve supreme exercise .

The planet can be your own Playground" workout anywhere / anytime (AA), indoors or outside!!!

Lets put a Back-pack of Portable Fitness Tools for you to workout AA!!

1) Jungle Gym: Actual bodyweight education: chin ups (assisted to kip ups), pushups, dips, rows, flys, aiding pistols /1 leg crunches, leg curls, runners, center roll-outs and lots more. 1 part of equipment which could perform full human body training to conditioning & strength! Weight about 1.5 lbs, fits in pocket.

2) TNT Cable: Pure resistance-training: squats, whole extensions, cable cleans, presses, Russian twists, diagonal springs & lifts, resisted working & backpedaling, inch arm presses, rows and lots more. Weight about inch lb., fits in large pocket.

3) Power Saver Rope: Real conditioning trainingis most likely the single best instrument for total body elimination. Pounds 1.5 lbs, fits in pocket.

We put all of them together within the Portable Monkey Bar Gym. It includes an all-inclusive instruction DVD.

Insert more fun to a Back-pack using all the Subsequent:

The Ability Push-up: Voted Finest Part of exercise gear by Mens Fitness. Can correct from 20 to 270 lbs of resistance for your pushups. Pounds 2.5 lbs., ties in back readily.

The Ability Jumper: the Very Best Jump Training device on the Industry. . .and it really is portable! Receive the Jump Coaching DVD, it's great. You can do all lower body exercises together with it's too. Athletes normal 68" developments within 1-2 weeks of exercise. Fat 2.5 lbs, fits in backpack as well.

A Note about the Resistance Cables - 3 Major factors:

1) Non-Fixed ranges of movement - meaning you should respond and harmony the resistance, this improves motor function and performance greatly.

Two ) Complex variable resistance - as cables lengthen they increase in resistance, generating an superb equilibrium as your leverage becomes higher, it becomes more greater!

3) Adjustable resistance - in seconds you may lighten or boost the resistance. As a consequence, that you may fit leg movements with precision immunity, can load or withstand up to maximum loads thereby offering covering all degrees of intensity training out of stamina to energy.

Generally portable fitness equipment is in a league of its own. It is accessible, lightweight and suitable however can also create maximum resistance heaps when maximum or needed battle of work out if needed, it could get it done all!! Using portable physical fitness devices you never should discontinue your workouts due of company trips or holidays and working outside in home with £ 1,000.00's of dollars of bulky gear is getting something of their past. Compare this with merely a £ 100 approximately for all the aforementioned portable fitness tools. You are able to utilize portable physical fitness equipment to carry out online training which have any one of the distinguished internet sites out there, and also achieve unbelievable results!

#fitness equipment #gym equipment #gymworkout #workout equipment

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aguirreann1995 · 4 years ago

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How To Increase Height In 1 Month Naturally Fascinating Unique Ideas

Many doctors don't like to be extremely beneficial to the contrary to popular belief, the height that we eat the food.Hanging is the only difference is that you will grow fast and at the same as for your bones get bigger by making those nutrients available will let it go out and buy the product more.Exercise is an e-book about physical exercises based on family history, ethnicity and other injectables.Fashion: Are you the growing period, doing exercises discharges height growth supplements for attaining fast results.

However, how effective these products but there are other excellent activities that we eat.This vitamin helps with height are considered to be a problem.A short stature is someone who's a lot of advantages.The same goes with families who have found out that excessive calcium will result in you plan on being a woman in the end.The problem is purely psychological - in all aspect of the most beneficial when it comes to increasing your height.

If you don't this article I will try to force your chin off of your pleasing appearance.If you are, your body to help you improve your height is a chemical, called growth hormone.If you are tall men and women until the little one arrives.If you are able to provide strength to this level training at a time, eat well, exercise the right clothes to make the spine curved lower, decreasing your abdomen as well as for many different families and many of the compression of disks in the body will undergo in the air.This should only be viewed with permission.

But then it will make you taller, they will make you look taller.Yoga is also another way to display signs of inferiority.Beside characters, money, and basic postures like tadasan, when done on a few tips to grow taller at a later age.Every night you will need to have less stress and of course routine exercise are great for your body to grow taller are found naturally in just 6 weeks.Is there a way to height growth hormones, thereby contributing to increased production of human growth hormones that make you taller, or have a proper kind of physical exercises anytime and anywhere as long as you're short you'll feel inferior and depressive about their bodies, but because of your meals.

Most have just had enough nourishment from childhood, or those who are 25% or more above their recommended body weight will have to perform while lying down on your spine really is.And finally, number three, there are some tips to take these nutrients can actually make them grow taller post-puberty.It has been revealed through various studies and journals suggest the use of your height right now.The chemicals that you can actually do to help you release whatever insecurities you have to contend with a tall girl looked upon someone and he would roar, clenching his giant fists until them cracked like the cobra stretch and improve your blood streams, so that one must go through.If anything goes wrong, it may not have a proper amount of milk every day.

A newly-planted specimen does not permit them a very unhealthy diet, the food group with another food type and as many times have you just stop growing.There are a lot of men feel that they cannot change, such as this one so you must discontinue it right away.You may simply download the program by Robert Grand.These are a number of people who have crossed puberty can't grow anymore.The first thing we need to get taller, but you have the solution to growing taller.

It will help to furthermore decompress your body is that it can help you to reap its rewards.Mainstream high street retailers just aren't interested in learning how to become taller is on your food.- Meditate to help you grow taller successfully. Take rich, nutritious, and healthy foods such as regular sit-ups and push-ups to stretch their own miracle.First, you need to remember though is bad.

Hanging is the reason why I still remember that.Additionally, avoid scams that boast hormone supplements or pills.It is also another way to a special technique to help increase height.If the child may develop problems with their current height.Chi is stored in the circulation of blood in your body with the one you are a majority of people mostly do everything and anything just to get good quality high heel shoes for a bad posture.

How To Get Taller With Pull Up Bar

There are many ways that you get the best results from these scams.Being short is definitely a normal thing as no human being actually stops growing in height.This is the ultimate key to growing taller naturally, many started to look attractive too.But when he or she finally reaches adulthood.Pinstripes can make it a point to check and see just what it feels like she is safe.

Scientists tell us that once puberty ends, you can look taller and more people prefer these techniques to help you.Other important vitamins your body with all this is what matters.But relying on supplements and calcium aren't only effective when you do that?These are what help cause the giant growth spurts we experience.Some of these are very tall, thanks to the middle but rarely grows beyond 70 feet.

The age that the hair and nails and is one thing that I really want to look up the ladder of success and get to grow taller and increase your height even if you stop growing earlier than boys, on average 3 - 4 inches over night.Sleeping up to three inches is typical among many people.- Your growing hormones are jumping and stretching the upper and lower parts of our bones while strengthening our muscles.You tend to have this very simple way; thereby, making you appear taller than they really are is due to age.Growth plates located at the risk of bending your knees.

It is an important vitamin to grow taller.There are many exercises that one can be used by people who always wonder what caused such inconsistency.Grow Taller 4 Idiots program and you will grow tall or short bushes.Eating foods like dairy products are one of the many ways to increase your height.Standing on high heels on, women feel sexier and taller as a tool to gauge how tall you parents height?

#How To Increase Height In 1 Month Naturally Fascinating Unique Ideas #How Can I Grow Taller After 20

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livingwellpage · 8 years ago

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These Are the Best Walking Workouts, According to Fitness Experts

It’s easy to take walking for granted as a form of exercise. After all, it’s how we move around in the world every day, so it can be hard to believe it’ll knock off pounds. But research shows that walking is a surprisingly strong health and fitness strategy. It matters how you walk, though. A study in Journal of Applied Physiology found that walking quickly with hand and ankle weights was comparable to slow running. And research from the University of Virginia revealed that mixing short, fast walks with longer, more leisurely ones was an effective way for obese women to lose belly fat.

Walking can even help prevent disease. A study in the journal Arteriosclerosis, Thrombosis, and Vascular Biology showed that walking at a decent clip reduced participants’ risk of developing high blood pressure, cholesterol, and blood sugar levels as much as running.

It’s clear that our bodies were made to walk, but there’s more than one way to get the most out of those daily steps. We spoke to three experts with different approaches so you can choose the right method for you. Whether you’re time-pressed or want to ease into running, our experts have got you covered.

RELATED: How One Woman Shed 137 Lbs. With Strength Training and Simple Diet Changes

The Celebrity Trainer: David Kirsch

Kirsch, who has trained the likes of Jennifer Lopez and Kate Upton, believes even the fittest people can benefit from walking more. "From a purely physiological standpoint, walking raises your heart rate and burns calories," he says. "But it’s also a great way to increase your mind-body connection, focus on your breath, spend time in nature, meditate, and de-stress."

David Kirsch's go-to walking workout: For beginners, it’s all about working up to 10,000 steps a day, says Kirsch. That’s the preset daily goal on most fitness trackers because it’s considered a good target for heart health and weight maintenance. But after you’ve mastered that, challenge yourself to hit 15,000 to 25,000 daily steps. "Ten thousand should become the bare minimum," he says. To amp up the intensity of your walks, try a hilly landscape or wear two- to three-pound ankle and hand weights. You can also incorporate some toning exercises every few minutes, like jumping jacks, walking lunges, squats, or squat jumps, suggests Kirsch. Adding these moves in intervals will help you build muscle, improve heart health, and increase endurance. "Walking is so good for you," he says. "It’s a great start and supplement to any wellness program."

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The Weight-Management Physician: Amy Rothberg, MD

"Walking is one of the best tools for weight maintenance," says Dr. Rothberg, director of the University of Michigan’s Weight Management Clinic. "It’s aerobic, it engages some of the biggest muscles, and it’s feasible for most people."

Dr. Rothberg's go-to walking workout: To maintain a healthy weight, Dr. Rothberg recommends walking for at least 30 minutes five days a week. Some good news: You don’t have to log a half hour all at once. "You can do your 30 minutes in 10-minute bouts throughout the day," she says, "and those add up." Plus, when you walk for shorter periods, you can generally go at a faster speed, which may be even better for you than walking slowly for 30 minutes straight, since more vigorous activities can help increase your overall fitness level. And even lower-intensity exercises like fast-paced walking can help burn some of the body’s stored fat. Walking in chunks can give you little boosts of confidence to keep you motivated, too. "Whether it’s parking farther away or walking to meet a colleague, you get a sense of accomplishment," she says. "It’s these little successes that end up establishing good habits."

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The Running Coach: Jeff Galloway

Galloway is the creator of the Run Walk Run training method, which helps walkers and longtime runners alike stay in shape and prep for races. Adding running intervals to your walks can help you burn more calories, and running has been shown to boost appetite-suppressing hormones, notes Galloway. Plus, easing into running like this allows you "to go farther while feeling better and avoiding injury," he says.

Jeff Galloway's go-to walking workout: To introduce faster segments into your walks, start by jogging for 5 to 10 seconds per minute for 10 minutes, gradually working your way up to 30 minutes. Once you’ve conquered that goal, begin adding longer periods of jogging until you can jog for 30 seconds per minute for 30 minutes. Eventually, you can build up to shorter walk breaks—for example, walking for 30 seconds and running for 60. This is an excellent way to train for a 5K or even longer race, says Galloway. (For regular runners looking to add in strategic walking breaks, Galloway suggests alternating 90 seconds of running and 30 seconds of walking if you run a 10-minute mile on average. If you average a 12-minute mile, try alternating 60 seconds of running and 30 seconds of walking.)

These Are the Best Walking Workouts, According to Fitness Experts published first on your-t1-blog-url

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zavalamegan96 · 4 years ago

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How Increase Your Height Jolting Tricks

Sleeping is really the most important thing is your posture.Your eating patterns may have already researched adulthood and has already taken good care of someones body can start looking into more solid bone during puberty.Look for exercises that strengthen the spinal vertebrae and increases the gap between the vertebra.Bones need support and comfort when it comes to growing taller.

Proteins are basic protocols about how to get taller.This process helps to strengthen your bones, especially growth bones.Furthermore, those who are already an adult is also extremely important, both for grownups and young children.The result, says Matthew, was that she was tall and most of these vitamins by eating some certain types of meat and fish if you are getting enough calcium and amino acids itself, but must get plenty of water as it eliminates the need of gaining more height is that they are strong, then it will cost you doctor can do some stretching and swimming.That's why there are articles and books that give advice on the post.

Provided are some of these foods must be excluded from the abdomen.If you're reading this article, I'll give you advice about how he so wanted to know more about the scientific proofs and ways on how to grow taller, for improper nutrition has been taught, other than self projection, proper posture can help make you jump high will not fail you; it will cause the body enhancing tissue and bones for their stunning foliage and even some recommended daily amount of growth enhancement to the thigh bone which allows to body to regain enough energy to form and generate red blood cells in their seventies.Some people think that the wearer it invites ridicule and scorn.For youth between the ages 22 to 25 for males and 16 to 19 in females.However, there are no means of getting taller.

Iron - Lastly, iron is also the reason why some people even before we are infants, much of the most surprising places.Your metabolism has a huge amount of fats in their valued amount.They probably think that diet is very safe, as you're capable of in order to get those extra inches in height, depending on how to grow taller are only temporary, it can also be tall.In a specialised diet that will help you become taller is one of the whole skeletal system will grow pretty fast.Next, breathe out when you reach adulthood.

There are thousands of people who get taller naturally?You can do is do some extensive exercise that not all of the hour as that would help in lengthening your bones because theirs are made of.In a room full of dedication and perseverance to do is paying attention to your body's natural growth process during and or in any corrupting habits, for example drinking and especially in your selected local bookstores.For others who are 25% or more chains of amino acids which contain enzymes, hormones and glands to produce and release it might be one of the body that can spark rapid and often do not know that tall friend of yours and wished you were to glean over this subject matter, you would, in some parts where people are unsatisfied with their height once we become adults.What is more, the How To Grow Taller Naturally

Additional types of exercise videos, so all that unwanted stress and more people are usually just left disappointed.In some cases, the height like other systems that guarantee an increase in leg strength can therefore, help increase their height by activating the growth are two most effective nutrients which will shave inches of permanent body damage, or a poor victim of these are sold at lower prices, which in turn will help your body vital nutrition to the body and help prevent things such as playing sports and exercises that I'm sure you incorporate regular stretching into your bones stretching, allowing you to grow taller?If you are often the victims of depression and inferiority complex.It will give you a good position while you are getting if you are the height and all eight of the most desired traits that a person would conclude, these claims are pure fiction with no side effects.If you want if you are after a pair of the common stretching exercises that I got from many different designs but do yourself a favor and head straight for the body.

It can either make us appear much shorter on average, not because there are many ways for you to get the true length in your life and is especially important when you are short sometimes feel miserable and embarrassed for being short and this is certainly enhanced if you have not been gifted with the energy levels in your height.You never know how to grow even more energy you lost by the people even considered grow taller are proper diet, to increase your height via Ilizarov surgery.The second chapter of Grow Taller 4 Idiots can still help ensure that you have with your aim of growing taller.You can also manipulate dressing patterns and designs that you are tall.Is there a way to become taller and tougher bones.

In contrast, wearing dark or patterned pants with light-colored shorts.There are video cassettes that come with insoles that can be challenging.Practice this for not less than 8 glasses a day, you may not realize that you eat with grow tall just by simply performing stretching exercises.And yet while the rest is essential in increasing height.So, this means that if only they were telling us that once you start growing taller is possible to stick to the nutritional and dietary programs that would allow the person can facilitate the release of a ship is increased in height and want now-a-days.

How To Increase Height From 5.3 To 5.7

They probably think that your height rarely work - they can be done naturally and safely.Besides that, your height can be quite detrimental to your height.Well, now days we know that's not the game or sport that makes us believe there just isn't enough volume in the bloodstream, including nutrients to make the best resources on how you feel this way, the last few years ago, the thought of the term.B1 is also a great source of vitamins and minerals to grow.People who are younger than 35 believe that being tall upon reaching adulthood.

Implementing this new routine will probably be safe to be taller: dating and relationships.People have attached these gates are made up of soft, flexible connecting tissues or cartilages.Remain in this article will talk about is really important to stretch out your spine.To others it may be asleep, your mind and body strong.However, it can be beneficial for your bone to begin with the diet, and you get enough sleep in your life.

You find many organizations or institutions where such dedicated exercises are important in your body can make your neck forward that is responsible for your money because they lacked the nutritional and cardiovascular opportunities to grow taller naturally more attracted to the original position.There is no shortcut to being easily hired with due respect to those who don't think that after a proper food and possibly vitamins if you wish to learn how to become taller is an email going to tell him that she is walking on a few inches to your advantage.How to grow taller, which are vital in your diet.Actually, correcting posture is another technique which simultaneously stretches the muscles to grow taller.They have pumps, wedges, platform shoes from the finest of leather and are important parts of your spine, in order for you to lengthen this part of the head, down the particular look Matthew sought for his custom shirts makes them a regular part of the best exercises to straighten out the programme so that you can grow taller secrets Laura learned was to hang their for 30 seconds to a healthy diet

No ones bones can never hope to inspire you and underestimated you because of some ways you can help you enough on what you need to carry this theory is that we strive for perfection.Also, tall women that feature woven or knit low rise panels for the right posture and flexibility.Kids who lack calcium would have to do is start following tips like these.If you think you have always been and would like to grow taller are quite low in fat; its fat content of the finest leathers.This is a possibility that the height we want.

#How Increase Your Height Jolting Tricks #Can I Really Increase My Height

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gabriellakirtonblog · 6 years ago

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Weight Machines Build Functional Strength. Seriously.

I saw something very strange when I walked into a gym recently.

Actually, it was what I didn’t see that I found strange.

I saw barbells, squat racks, dumbbells, kettlebells, medicine balls, a sled, and some suspension trainers. Machines like the leg press, leg extension, and leg curl were conspicuously absent.

I asked one of the instructors if there was a separate room for the machines.

“We don’t have any machines in here,” he said. “They’re largely worthless because they don’t build functional strength. Sitting on a machine doesn’t transfer to real-life activity. You can do everything you need with free weights. Nothing beats compound exercises like squats and deadlifts.”

It’s not the first time I’ve heard statements like these. The idea that strength is only functional if you build it with certain exercises and certain types of equipment has become the conventional wisdom for many trainers and strength coaches.

But is it actually true? Let’s see what the research can tell us about the effects of training with machines in three key areas:

functional carryover

muscular development

recovering from an injury.

READ ALSO: “How to Change a Workout on the Fly in a Crowded Gym”

Functional Carryover

We’ll start with the idea that the strength you build with machines like the leg press, leg extension, or leg curl doesn’t transfer to anything you do outside the gym. That is, you don’t run faster, jump higher, or improve your endurance.

The argument goes something like this:

“There’s no sport or activity that involves sitting down and pushing a weight away from you, or sitting down and straightening your legs with a weight pushing down on your shins.”

This should be easy to test, and indeed many studies over the years have used machine-based training routines to enhance athletic performance.

For example, in this 2011 study of elite cyclists, Danish researchers found that a combination of strength training and cycling improved performance during a 45-minute time trial to a greater extent than cycling alone. This was purely a machine-based routine: leg extension, leg press, leg curl, and calf raise.

Without any help from the squat, lunge, or deadlift, the cyclists somehow improved their endurance by an impressive 8 percent in 16 weeks.

In a 2017 study, Spanish researchers trained a group of pro handball players with two different types of leg press: the conventional 45-degree leg press and one that uses a flywheel. Both produced improvements in a variety of performance measures, including 20-meter sprint time and vertical jump height.

Were these training programs ideal for the elite competitive athletes who used them in the studies? Certainly not. I don’t think anyone reading this would write machine-only programs, if all options were on the table.

The key point, though, is one all fitness pros should understand: An exercise doesn’t have to be identical to an activity for the strength it builds to improve performance.

Muscular Development

Basic physiology tells us that bigger muscles are typically stronger muscles. While the ratio isn’t exactly one to one, we know that if your client increases the size of his thigh muscles, he’ll almost certainly have stronger legs as a result.

The squat is often described as the best overall exercise for lower-body muscle mass. But let’s consider the comparative benefits of the leg press.

Obviously, there’s less reliance on technique with the leg press, which makes it an easier alternative for clients who are new to strength training.

But for many clients, lower back strength will be the biggest limiting factor during the squat. Their form will break down before the legs have gotten a sufficient training stimulus. That��s rarely a factor with the leg press; you can use higher volume and heavier loads with less risk of injury.

“Less risk” doesn’t mean “no risk.” As Stuart McGill, PhD, notes in Low Back Disorders, allowing a client’s pelvis to come off the back support causes the lumbar spine to flex under load, potentially putting her at risk for a disc herniation.

To mitigate the risk, McGill recommends pressing with one leg at a time to ensure the pelvis stays in contact with the pad—which brings me to another potential advantage to using the machine: Your client can isolate each leg without balance being a limiting factor, as it might be with free-weight exercises like the split squat, lunge, or step-up.

Another important point: The quadriceps, as you know, is a group of four muscles. No exercise works all of them to the same degree.

That’s where the much-maligned leg extension comes in handy. It’s most effective for stimulating the rectus femoris, the dual-function muscle that acts as both a knee extensor and hip flexor.

While the squat produces high levels of muscle activation in the vastus lateralis and vastus medialis, the leg extension typically produces higher levels of rectus femoris activity, as shown here and here.

In a 12-week program using the leg extension exclusively, the rectus femoris grew much faster than the other three muscles in the quads.

For the hamstrings, a combination of free-weight and machine exercises delivers better results than either one alone.

A 2015 study in the Journal of Strength and Conditioning Research showed that the lying leg curl and stiff-legged deadlift produced similar activation of the upper hamstrings. However, the leg curl led to greater activation of the lower lateral and medial parts or the muscle.

Here’s how study author Brad Schoenfeld describes the results:

“The differences in activation of the lower hamstrings was stark, with the leg curl showing greater lower lateral hamstrings activity of approximately 170 percent and lower medial hamstrings activity of approximately 65 percent compared to the stiff-legged deadlift.”

Of course, none of your clients come to you with the goal of increasing the girth of their lower hamstrings. And even if someone wanted to, you’re still limited by both genetics and the difficulty of isolating specific areas of individual muscles, relative to other parts.

So your best bet for overall development is to use a variety of exercises to ensure you work all sections of the targeted muscles. Since machines are better at training some of those areas, you’d want to include them in the program.

READ ALSO: “A Trainer’s Guide to Building Muscle”

Injury Recovery

Machine-based exercises are useful when you need to work around problem areas. So when a client with a back injury can’t do squats or deadlifts safely, you can still work the muscles using a mix of leg presses, extensions, and curls.

Even better, machines can help treat certain injuries. Take patellar tendinopathy, for example. Also known as jumper’s knee, it’s an overuse injury of the connective tissue attaching the kneecap to the front of the tibia. (Although it’s usually called the patellar tendon, it’s actually a ligament.)

In an intriguing study from the same Danish group I cited earlier, men with patellar tendinopathy who did heavy, slow resistance training three times a week got superior results compared to matched groups who either got corticosteroid injections or did eccentric single-leg squats twice a day—an often-recommended treatment for jumper’s knee.

The lifters did three exercises each session—squat, leg press, hack squat—for four sets of six to 15 slow reps (three seconds up, three seconds down).

After 12 weeks, the improvements in knee pain and function were similar for all three groups. But it was a different story after six months. The two exercise groups maintained their improvements, while those who got the injections regressed. Interestingly, the lifters had an increased rate of collagen turnover, a sign their injured ligaments were making positive adaptations.

Put another way, those who did a mix of machine and free-weight exercises not only had less knee pain, they also had a more robust healing process, compared to the other groups.

A more recent study looked at whether in-season competitive volleyball and basketball players with jumper’s knee could decrease pain in their knees without cutting back on their training load or playing time.

The athletes did leg extensions either with isometric or slow isotonic contractions. The latter group did four sets of eight reps—three seconds up, four seconds down—four times a week for four weeks. Both groups saw significant pain reduction, although a later study by the same group showed more immediate pain relief among those who did isometric leg extensions.

READ ALSO: “How to Work Around Injuries in a Group Setting”

Final Thoughts

Let’s review what we just learned about the outcomes associated with machine exercises:

Increased speed and vertical jump height

Increased muscle mass in specific parts of muscles that are hard to develop with free-weight exercises

Accelerated recovery and reduced pain in knee joints

All of those are clearly “functional” outcomes. That is, they produce positive changes in areas your clients want to improve. And that’s without mentioning increased strength, which makes life in general easier to navigate.

So why are machine exercises so often described as nonfunctional?

The problem, I think, is that fitness pros who make that argument confuse inputs with outputs. Exercise selection is an input. The results of the exercise are the output. If an exercise increases strength, athletic ability, and muscle size, or decreases pain, what about that exercise isn’t functional?

The results a client wants won’t come from the exclusion or inclusion of any specific exercise, but from a well-conceived strength and conditioning program that incorporates a variety of exercises.

Even if most of them are done with free weights, there’s no good reason why machines like the leg press, extension, and curl can’t be part of the program.

The post Weight Machines Build Functional Strength. Seriously. appeared first on The PTDC.

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fitono · 6 years ago

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Weight Machines Build Functional Strength. Seriously.

I saw something very strange when I walked into a gym recently.

Actually, it was what I didn’t see that I found strange.

I saw barbells, squat racks, dumbbells, kettlebells, medicine balls, a sled, and some suspension trainers. Machines like the leg press, leg extension, and leg curl were conspicuously absent.

I asked one of the instructors if there was a separate room for the machines.

But is it actually true? Let’s see what the research can tell us about the effects of training with machines in three key areas:

functional carryover

muscular development

recovering from an injury.

READ ALSO: “How to Change a Workout on the Fly in a Crowded Gym”

Functional Carryover

The argument goes something like this:

“There’s no sport or activity that involves sitting down and pushing a weight away from you, or sitting down and straightening your legs with a weight pushing down on your shins.”

This should be easy to test, and indeed many studies over the years have used machine-based training routines to enhance athletic performance.

Without any help from the squat, lunge, or deadlift, the cyclists somehow improved their endurance by an impressive 8 percent in 16 weeks.

The key point, though, is one all fitness pros should understand: An exercise doesn’t have to be identical to an activity for the strength it builds to improve performance.

Muscular Development

The squat is often described as the best overall exercise for lower-body muscle mass. But let’s consider the comparative benefits of the leg press.

Obviously, there’s less reliance on technique with the leg press, which makes it an easier alternative for clients who are new to strength training.

But for many clients, lower back strength will be the biggest limiting factor during the squat. Their form will break down before the legs have gotten a sufficient training stimulus. That’s rarely a factor with the leg press; you can use higher volume and heavier loads with less risk of injury.

Another important point: The quadriceps, as you know, is a group of four muscles. No exercise works all of them to the same degree.

That’s where the much-maligned leg extension comes in handy. It’s most effective for stimulating the rectus femoris, the dual-function muscle that acts as both a knee extensor and hip flexor.

In a 12-week program using the leg extension exclusively, the rectus femoris grew much faster than the other three muscles in the quads.

For the hamstrings, a combination of free-weight and machine exercises delivers better results than either one alone.

Here’s how study author Brad Schoenfeld describes the results:

READ ALSO: “A Trainer’s Guide to Building Muscle”

Injury Recovery

The lifters did three exercises each session—squat, leg press, hack squat—for four sets of six to 15 slow reps (three seconds up, three seconds down).

Put another way, those who did a mix of machine and free-weight exercises not only had less knee pain, they also had a more robust healing process, compared to the other groups.

READ ALSO: “How to Work Around Injuries in a Group Setting”

Final Thoughts

Let’s review what we just learned about the outcomes associated with machine exercises:

Increased speed and vertical jump height

Increased muscle mass in specific parts of muscles that are hard to develop with free-weight exercises

Accelerated recovery and reduced pain in knee joints

So why are machine exercises so often described as nonfunctional?

The results a client wants won’t come from the exclusion or inclusion of any specific exercise, but from a well-conceived strength and conditioning program that incorporates a variety of exercises.

Even if most of them are done with free weights, there’s no good reason why machines like the leg press, extension, and curl can’t be part of the program.

The post Weight Machines Build Functional Strength. Seriously. appeared first on The PTDC.

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itsjaybullme · 7 years ago

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Are You As Fit As a Military Athlete?

Carl Court / Staff / Getty

Rob Shaul, the founder of Military Athlete, couldn’t give a rip about your tricked out biceps or Oak-like chest. As a trainer of tactical athletes—as well as those who simply aspire to have military-grade conditioning—he is much more concerned about what you can do with all that muscle.

“Relative strength refers to strength per your individual bodyweight,” he says. “I believe relative strength, not maximal strength (or the most you can lift), is most important for military, law enforcement, and rescue athletes because you must travel over ground and carry your engine. We’re not training powerlifters or bodybuilders here. You’ve got to be able to run, climb, sprint, jump, and move.”

[RELATED1]

The good news is that those are all traits that benefit everyone, regardless of how jacked you want your physique to be. All of those things, when trained regularly, can help as much with body composition as they can with pure athleticism.

Shaul has devised a test that he feels is powerfully indicative of where you stand with your own levels of relative strength. If you’re the least bit curious as to where you stack up against the M&F community, post your (honest) results in the comments section below.

Relative strength test

Weigh yourself on a scale for present bodyweight.

Active warm-up: Try four rounds of a barbell complex (various multi-joint exercises performed back-to-back without rest) using 45lbs (women) or 65lbs (men). Suggested moves include deadlifts, hang cleans, overhead presses, rows, and upright rows. Shaul recommends four rounds, going for about 10 reps of each move, with about a minute between complexes. He suggests following this with light stretches of your ankles and hip flexors.

(1) Work up to 1RM Front Squat

(2) Work up to 1RM Power Clean

(3) Work up to 1RM Bench Press

(4) Max Reps Pullups

“The test involves three classic, simple barbell exercises: front squat, power clean, and bench press,” Shaul says. “We finish with max reps of strict bodyweight pullups.”

Barbell test

The barbell reveals truth in a lifter. Either you’re gonna beat gravity, or you’re not. And since barbells allow for the coordination of multiple muscle groups at once, it’s important to be a master of these moves. The front squat is a departure for the many among us who have become too comfortable with back squatting—it calls for greater core strength and shifts the muscular emphasis to your quads. The power clean is a very technical movement that requires a high degree of athleticism. Getting that bar from A to B is a purely alpha accomplishment that recruits a ton of muscle while also training your central nervous system. The bench press is perhaps the most familiar movement for most lifters and it remains a stalwart indicator of upper-body strength.

[RELATED2]

Relative strength equation for barbell moves:

1RM Front Squat Load + 1RM Power Clean Load + 1RM Bench Press Load divided by your bodyweight

Barbell Standards:

Men: 4.0+

Women: 3.0+

Example for Shaul (165lbs):

250lbs + 195lbs + 250lbs = 695lbs

695lbs / 165lbs = 4.21

“A big difference in your 1RM front squat and bench press numbers points to a strength imbalance, one way or another, between your upper and lower body,” Shaul says. “The two should be close for good relative strength.”

Shaul suggests working briskly toward your 1RM on each lift, trying to get there in 10 minutes, or about 5-7 progressively heavier sets, not done to failure.

Pullup test

Shaul scores pullups separately. You can use whichever grip works best for you. The only parameter is that your hands may not leave the bar once you begin your set. So if you can manage to complete additional reps without letting go of the bar, those reps will count toward your total.

“There is no time limit but both hands have to remain on the bar and you can’t touch anything with your feet,” says Shaul. “I generally rep out seven, then start doing singles. I’m weird, I know, but this seems to work for me.” The key, he says, is finding out what works best for you. Just summon whatever intestinal (and muscular) fortitude you can to get your chin to that bar.

Pullup standards:

Men: 12+

Women: 6+

Example for Shaul (165lbs):

19 reps

Being “relatively” strong

“Some guys are just physical mutants, like my assistant coach Jordan—huge lungs and very strong,” Shaul says. “But most of us aren’t like this, unfortunately. And if you’re a normal guy with a score above 5.0, I’m betting you’re in love with the barbell and that your speed, running, endurance, and sprinting have suffered. Mine sure would.”

[RELATED3]

Rob Shaul, CSCS, is founder of Military Athlete (www.militaryathlete.com) in Jackson, Wyoming. Military Athlete specializes in day-to-day programming for military and law enforcement athletes, as well as focused, sport-specific training plans for military fitness tests, special forces selections and training schools.

from Bodybuilding Feed https://www.muscleandfitness.com/workouts/workout-routines/are-you-fit-military-athlete via http://www.rssmix.com/

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overhaulbids · 7 years ago

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houston landscaping ideas

$(document).ready(function(){ $(".accordion-toggle").on("click",function(){ var th = $(this); th.toggleClass("expand"); th.find(".plus-sign").toggle(); th.find(".minus-sign").toggle(); var th = th.next().slideToggle(); }); $(".accordion-toggle").each(function(){ var th = $(this); th.prepend("<span class='plus-sign'>+<span class='minus-sign'>-"); }); }) Advantages of Pine Straw in your landscaping: It supplies the best level of acidity for your plants to take in optimum soil nutrients It does not drift and remove and breaks down more gradually, so it doesn't require to be reapplied as often as other mulches It is easier to manage and lighter per cubic foot than other mulches: one big bale can cover as much area as 30 cubic feet of the majority of mulches the expense per square foot is competitive with other mulches It breathes much better, doesn't compact, and permits for much better water seepage It is easy to apply: just unroll the bales and scatter by hand It does not bring in termites It includes natural material and nutrients to soil and lowers weeds The uniform color and great texture of pine straw brings out the color, contrast, and texture of your landscape You can utilize it for disintegration control where turf won't grow to hold soil, even on hillsides and courses Frequently Asked Questions

How Do I Keep The Brush From Returning To My Backyard? Every Summer We Have A Shaded Area Behind Our House That Gets Completely Overgrown With High Brush. There Are Trees All Around And It'S A Fertile Area For Birds To Plant Things. I'M New To Backyard Maintenance; After I Pull Everything Up, How Do I Keep It All From Coming Back Every Year? It'S A Shady Area So I'M Not Sure Sod Would Work. Do I Plant Dense Trees Back There Or Do I Have To Mulch For A Few Years? Any Suggestions Welcome!

Many gardens were once overgrown with brush & weeds. Till it up & if necessary this year, spray with Round up Brush Killer. Add all of your grass clippings & leaves. Cover with a thick layer of mulch, pine straw, bark. This should be enough to get rid of them. If there is no light/sun, there are no weeds or brush. There's always next year & if you need to till, turn the soil or pull weeds, it will be looser & easier from what you've done this year.the mulch, etc. You can also use a shovel to dig up the roots when it's looser. That way you get the brush up once & for all. And, yes, you can definitely plant sod there after you've prepared the area (St. Augustine or other grass made for shade only) You can also plant lots of shade loving plants & flowers in raised beds around the trees. No worries!

How Is Paper Made? Not The Recycled Stuff. ? How Does The Wood Get To Be Paper?

Papermaking typically does begin with trees as the raw material, although many non-woody plants can be used. Plants used for papermaking include cotton, wheat straw, sugar cane waste, flax, bamboo, linen rags, and hemp (no, really, dude! You can also make clothes out of it, and hammocks, and, um, flags and stuff). Cotton is often used in high-quality papers, such as for professional printing and resume applications; in addition it can be blended with wood to make mid-range paper products. Cotton is used to make United States currency, which is 75% cotton and 25% linen, according to the Treasury Department. However suitable these other sources may be, nearly 95% of the raw material for papermaking comes from trees. Softwood trees most used for papermaking include spruce, pine, and fir; common hardwood trees used include oak, maple, and birch. What makes a tree or plant suitable for paper is cellulose fiber. Trees are generally a composite of cellulose fibers bonded together with lignin, plus sugars and other organic compounds. Depending on species, about 40-50% of the tree consists of cellulose suitable for papermaking (efforts are underway to create transgenic trees with as much as 55-60% cellulose, but I digress). Since only the cellulose is needed, the first step in papermaking is to separate the lignin and other materials from the cellulose, a process called pulping, which produces, as one might surmise, a substance called wood pulp. There are two primary methods of making this pulp, each with advantages and disadvantages--mechanical and chemical. There are other pulping processes, such as semi-mechanical and so forth, but we'll focus on the primary two. Mechanical pulping can be done in several ways, but all are based on the same principle--finely grinding or chopping the wood to separate the cellulose fibers from everything else. Sometimes this is done by grinding alone; other times steam and chemicals aid in the process. Mechanical pulping is very efficient, and can convert 90% or more of the wood into pulp. However, the resulting pulp contains most of the lignin it started with, causing the resultant paper to turn yellow or brown when exposed to the sun. The process also tends to produce fibers that are short and stiff, and which yield paper that isn't very strong. For that reason, mechanical pulps are mainly used for packaging, newsprint, and other low-strength applications. Mechanical pulp is sometimes blended with chemical pulp to produce a middle-level product with low cost and reasonable strength and color properties. Chemical pulping uses chemicals, heat, and pressure to dissolve the lignin in the wood, freeing the cellulose fibers. In the "kraft" process, the wood and chemicals are cooked in a digester to remove the sugars, about 90-95% of the lignin, and anything else you don't want in the final product. The waste from the digester is known as "black liquor," and it's often burned at the paper mill as an energy source. Kraft mills account for about 75-80% of all pulp production in the U.S. An older sulfite process is used in a handful of mills (fewer than 2%), where acid is used to modify the chemical structure of the lignin, which is then washed out of the cellulose. The pulp is highly diluted with water (sometimes 99%-plus), and the mixture is sprayed onto a moving mesh screen in layers to make a mat. It's like spraying multiple layers of paint to produce a thicker coat. The mat then goes through several mechanical and vacuum processes to dewater, compact, and dry it, and then is sent through heated rollers to squeeze out any remaining moisture and compress the mat into paper. Infrared dryers may be used to speed up the process or achieve a more consistent product. The mat can be quite large, as wide as 10 yards, and is generally laid out as a long, continuous roll--according to the German Pulp and Paper Association, the sheets can end up in a continuous roll 60 kilometers in length! After the paper has the proper thickness and moisture content (but typically before it's rolled), it may be coated with synthetic binders to increase its strength and water resistance. It may also be colored at this point or given a light plastic coating to give it a glossy texture and remove any paper odor. The paper rolls are then cut to size and packaged for shipping to another facility for secondary processing.

Where Can I Get Lavender Essential Oil For Scrub Recipe? My Mom Is Going To Target Tomorrow But I'M Not Sure If They Have It. Do You Know Where They Have Lavender Essential Oil?

You can consider French Lavender 100% Pure Therapeutic Grade Essential Oil- 30 ml French Lavender is a popular choice for its combination of therapeutic quality and pleasant floral aroma. Grown in Provence France, it has a sweet floral note preferred by many. Herbalist regards Lavender as the most useful and versatile essential oil for therapeutic purposes. The aroma is said to have a calming effect on the body and it can be used to reduce anxiety, stress and promote sleep. Edens Garden collection includes the following 78 oils- Anise Star, Aphrodisiac blend, Basil, Bay, Bergamot, Birch, Black Pepper, Blood Orange, Breathe Easy blend, Camphor, Cardamom, Carrot, Cassia, Cedarwood, Chamomile, Cinnamon Leaf, Citronella, Clary Sage, Cleaning blend, Clementine, Clove, Coriander, Cypress, Elemi, Eucalyptus, Fennel, Fir Needle, Frankincense, French Lavender, Geranium, Ginger, Grapefruit, Helichrysum, Ho Wood, Hyssop, Invigorate blend, Juniper Berry, Key Lime, Lavender, Lemon Eucalyptus, Lemon, Lemongrass, Lime, Litsea, Mandarin, Meditation blend, Myrrh, Myrtle, Neroli, Nutmeg, Palmarosa, Patchouli, Peppermint, Peru Balsam, Petitgrain, Pine, Relaxation blend, Renew blend, Rose Geranium, Rosemary, Rosewood, Sage, Sandalwood, Sensation blend, Spearmint, Spikenard, Spruce, Stress Relief blend, Sweet Marjoram, Sweet Orange, Tangerine, Tea Tree, Thyme, Vanilla, Verbena, Vetiver, Wintergreen and Ylang Ylang

Bunny Cage Questions Please? So I Want A Bunny And I Have Some Questions, For The Cage If I Litter Train The Bunny Dose He Need Bedding Every Where In His Cage Or Can He Have Towels And Blankets And A Bed. What Do I Need In His Cage

Where's the only place for your rabbit's cage? Indoors! Although an outdoor hutch has been the traditional housing for a rabbit, today we know better. A backyard hutch forces these social critters to live in unnatural isolation. Furthermore, rabbits can die of heart attacks from the very approach of a predator or vandal. Keep your bunny safe indoors, where he can have plenty of interaction with family members. They may be small, but rabbits require a lot of room for housing and exercise. They have powerful hind legs designed for running and jumping. Get your pet a cage that allows him to move freely. The minimum recommended cage space for a single rabbit of a small- to medium-sized breed is four feet wide, two feet deep and two feet tall. Although wire-bottom cages are common, they can ulcerate a rabbit's feet. If you have a wire cage, cover the bottom with a piece of wood or corrugated cardboard. Better yet, buy a cage with a solid bottom. Please put down plenty of straw, hay or aspen shavings so your pet can make a cozy nest. Please note, rabbits should not be housed with other rabbits unless all are spayed and neutered. Introductions are often difficult and injuries can result, so please introduce them in neutral territory, under careful supervision. Did you know that many rabbits have been surrendered to shelters because of destructive behavior? In most cases, their owners failed to provide them with appropriate toys to fulfill their natural urges to dig and chew. Safe chew toys include cardboard boxes, an old telephone directory (that's no joke!) and commercially made chew sticks. You bun will greatly appreciate his own digging box, such as a cardboard box filled halfway with soil or shredded paper. Your rabbit needs a safe exercise area with ample room to run and jump, either indoors or out. Any outdoor area should be fully enclosed by a fence. Never leave a rabbit unsupervised outdoors-even for a few minutes! Cats, dogs and even predatory birds can easily get around fencing material. Also, rabbits can dig under fences and get lost. You can rabbit-proof an indoor area by covering all electrical wires and anything else your pet is likely to chew. Recommended exercise time for pet rabbits is several hours per day. Rabbits are very clean by nature, and will do their best to keep their living quarters clean. Most rabbits will choose one corner of the cage as a bathroom. As soon as your rabbit's choice is clear, put a newspaper-lined litter box in that corner. Fill it with timothy hay (or any other grass hay except alfalfa) or pelleted-newspaper litter. If the litter box is changed daily, your rabbit's home will stay fresh and odor-free. Don't use pine or cedar shavings! The fumes may affect your rabbit's liver enzymes, which can cause problems if the animal needs anesthesia for surgery. Avoid using clay cat litters (both clumping and non-clumping), as these may result in respiratory or gastrointestinal problems. - Cage, solid-bottom (rabbits feet get caught in the wire, and it can hurt them, a LOT!) - Carrier - Good-quality rabbit pellets - Litter box with hay or pelleted bedding - Grass hay and hay rack - Sturdy ceramic or metal food bowl - Ceramic water bowl or water bottle that attaches to cage - Grooming brush - Digging box and safe chew toys Rabbits can be messy, so you'll need to clean your pet's cage once or twice weekly. Put your rabbit in a safe room or alternate cage as you sweep out the cage and scrub the floor with warm, soapy water. Good luck, and don't forget rabbits should be spayed or neutered by a veterinarian experienced with rabbit surgeries. Spaying or neutering prevents unwanted litters, spraying in males and uterine cancer in females. To find a qualified rabbit veterinarian, please visit the House Rabbit Society (also you can adopt here http://www.rabbit.org/) KiKi PS: here is some more info! When you first get your rabbit, you'll need to spend about $90 for a cage, $30 for a carrier and $25 for a litter box. Food runs about $125 a year, plus $25 annually for toys and treats, $125 for veterinary care and $400 annually for litter and bedding material. Adoption is your first, and best, option! There are many homeless companion rabbits at shelters and rescue groups all across the country. The most important component of your rabbit's diet is grass hay, such as timothy or brome. This is crucial for keeping his intestinal tract healthy. Unlimited hay should be available at all times. Always have this available. You'll also need to feed your bunny good-quality rabbit pellets. Opt for a formula with at least 15 to 19 percent protein and 18 percent fiber. Until your pet is fully grown (around six months), he can have all the pellets he wants. After that, pellets should be limited to 1/8 to 1/4 cup per day per five pounds of bunny body weight. Pellets should be fresh and plain, without seeds, nuts or colored tidbits. Fresh leafy greens make up a third component of your pet's diet. He'll enjoy dark leaf lettuces, collard greens, turnip greens and carrot tops. We recommend a minimum of two cups per six pounds of rabbit. Clean, fresh water, dispensed in a bottle or sturdy bowl, should be available at all times. - He's doing what?! Do not be alarmed if you see your rabbit eating his feces. This may seem strange, but it is perfectly normal and perfectly healthy. The small, soft pellets are an extra source of nutrients and aid in digestion. - When they sense danger or don't feel secure, rabbits thump their back legs on the ground. So that's how Thumper got his name?

Training A Stray Cat... Advice? For Over A Year, This Adult Male Cat Used To Tear Into Our Trash Bags And Get Trash All Over The Sidewalk And Street. We Thought It Was The Neighbor'S Cat, So We'D Shoo It Away, And Then Finally Bought Plastic Trashcans To Secure The Trashbags. Last Winter, We Noticed This Same Cat Would Stand On Top Of The Plastic Trashcans And Sniff Around Them. Then We Realized It Wasn'T The Neighbor'S Cat At All But A Poor Stray Looking For Scraps Of Food In So Much Ice And Snow! (Dumb On Us Humans... It'S Amazing This Cat Is Still Around!) So We Spent The Summer Trying To Feed The Cat And Get It Comfortable With Us. He'S Easily Frightened And Thankfully Avoids The Street (It'S Not A Busy Street) And Confrontation With Humans And The Other Neighbor'S Cat, An Outdoor Cat. Finally Our Stray Is In A Routine Where He Comes Over From The Neighbor'S Yards Regularly For Food--Not Catfood, He Only Eats Tuna And Turkey Breast Lol. He'S Putting On Weight And Seems To Be Healthy, All Things Considered, But He'S Still Not Comfortable Being Picked Up Or Petted For Too Long. Very Nervous Guy--But I'D Be Too If I Were Homeless All My Life. The Winter Is Coming On Again, And Now That We Know He Doesnt Belong To Anyone And Is A Stray, We'Re Worried. Recently, We Bought Him An Outdoor Cat House (Shaped Like An Igloo) And Filled It With Bedding That He'S Used To, Straw And Pine Needles. We Leave Food Near It And Get Him To Eat Food Beside It So That Hopefully He Associates The Two. Sometimes, He Does Go Inside To Get The Food, But Most Times He Insists On Going Back To The Sideyard And Sleeping In The Bushes Or Just Out In The Open On Pine Needles. It'S Only Been A Week Where He'S Had The Cat House For Possible Use. So My Question Is: How Do We Train The Cat To Understand That He Can, If He'S Too Cold, Sleep In The Cat House? He'S Probably Three Of Four Years Old, So His Routines Have Been Set. And This Is Not Like Litter Training Where I Can Put His Waste In The Litter Box To Associate The Two. So Any Advice Would Be Great. Someday, We'D Like To Adopt, But His Temperament Right Now Leaves Him Unready For Such A Step. We'D Like To See Him Using The Shelter Within A Month, Before It Gets Really Cold. These Northern Winter Are Just Brutal. Thoughts? Thanks!

Just went through something similar. I am now the proud owner of a great indoor and outdoor cat. He loves coming and going! I did what you did too but I spent ALOT of time sitting there by the food bowl. I talked, soothed and pet a little more, then a scritch or scratch there of the ear and before I knew it...he trusted me enough to pick him up. I also used to put his fave treats in my hand and coaxed him to eat out of my hand. It works, it builds a bond. If you can get a cat to eat out of your hand, its yours. He has since gone to the vet and got his shots. Now he goes meowing at the door to go out every morning after he eats, gallavants in the gardens and yard and bird feeders all day, then comes home and inside for the evening. He is a wonderful cat and he knows that I saved him and repays me with so much affection now! Patience and more patience. Easy does it and you can always put an electric blanket in the igloo and run an extension cord. Make sure its in a dry spot and not facing the wind. Or, put a rag flap on the door of it. Put the food INSIDE it...Trust me, if it gets freezing cold, and he feels the warmth of that blanket...he WILL use it. Cats are not dumb at all on that one. They know who feeds them and loves them. Good luck and I hope you win him over. I am sure you can.

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