Building Healthy Muscles

Stretching plays a vital role in keeping muscles and joints strong and pliable so they are less susceptible to injury. That's why it's such an important part of warming up before physical activity and cooling down after.

Spending a few minutes a day doing slow, deliberate stretches can also help you manage stress more effectively giving you a chance to momentarily shut off outside stressors, and focus, physically and mentally, on your activity.

A good routine should work each of the major muscle groups, and needn't take long. Five to 10 minutes is all you need. Try these Rules to Stretch By before you begin:


* Warm up first: warm muscles, tendons, and ligaments are more flexible and stretch more easily; stretching cold muscles can cause tears.

* Stretches should always be gradual and gentle.

* Hold each stretch in a static position for 10 to 20 seconds, allowing the muscle to lengthen slowly.

* Do not bounce; bouncing actually causes muscle fibers to shorten, not lengthen.

* Stretch only to the point of resistance; if the stretch hurts, you're pushing too hard.

* Don't rush through your stretching routine. Take your time - use it to prepare yourself mentally and physically for your workout. Visualize your success. See yourself in a smaller size! Or reaching that finish line.


Who needs the frustration from getting involved in an activity you enjoy, only to injure yourself and be forced into rehab? Although some injuries may be unavoidable, proper conditioning and attention to the details of warm-ups, cool-downs, and stretching will help keep your muscles healthy!

If losing weight is one of your goals - try these easy body slimming tips.

Lose That Belly and Have Your Best Summer Ever!

Good News often hides behind Big Challenges! Like the challenge so many of us face when we look in that mirror and see more than we might ideally like. After months spent indoors during colder months, we now have the chance to get outside and burn off some of that waistline. The Best way to lose belly fat - is to burn it off! And watch what you eat. The Quickest way to lose weight and keep it off is with a two part approach -

Forget the Winter. Forget last year or whatever happened in the past. Make today the start of a new, healthier life! Do something small to get the ball rolling. Then do something every day to further your healthy lifestyle.

You really can exercise and lose weight fast! Focus on eating healthy foods and getting plenty of rest too! Exercise is just part of the whole solution! A healthy lifestyle includes making healthy eating choices too. And taking care of your body. Get plenty of sleep. And drink more water.

What is your goal? Would you like to lose one size? Or two? Maybe lose a couple inches off your waistline. Whatever you want - write it down! And list why you want to reach your goal. What are the benefits you so deeply desire? Write those down too! Then read your goals every morning - the earlier, the better. And right before you go to bed as well.

During the day - do something to help you reach your goal. Exercise a little ( or a lot! ) and keep your meals healthy. Drink plenty of water all day. Enjoy a big glass of cold water before you eat every meal. You'll eat less!

And while we're on the subject of food - make a pledge to yourself to avoid those empty calories we all love. You know what they are for you. I love beer. And have never met a doughnut I didn't like. Whatever your weakness - promise yourself to stay strong and avoid those calories which more often than not seem to end up around our bellies!

While you're focusing on eating healthier foods - try to eat more natural foods - fruits and veggies. Pass by that convenient fat food drive up window and, instead grab something good for you! Many healthy fitness buffs start every day with a healthy breakfast. Be sure to get some protein with your breakfast - you'll burn more calories throughout the day - and give your muscles the fuel they need to grow!

Looking to be more fit then you were in 2008? Let Bodybuilding.com provide everything from workout plans to nutritional supplements.


Now get out of your chair and go get some exercise. Or fix yourself something healthy to eat. Start getting in shape fast and make this your best Summer ever!