Water, water and...Water!

Did you all know this about water and our body?

- That the total amount of water in the body of an average adult is 37 liters (roughly 72 %!!).

- That our thinking machine, aka the brains are made out of 95% water!!

- Our bones have 25% water in them.

- Our blood contains 82% water.

- Our muscles are 75% water.

- And our lungs consist of 90% water.

Looking at this, you do not have to be a genius to see that water is very important for our body. We can survive weeks without food, but die within a couple of days without water.

If the water supply of our body drops with just 2%, we will notice some dehydration signs like having trouble with simple math solutions or a fuzzy short term memory as well as concentrating on small surfaces.  

Besides preventing our body from collapsing, water has more useful functions as well. 

Even for all you health freaks out there who wants to keep or get in shape!

For example water acts as lubricant to keep our joints flexible in order to keep doing your important exercises. Furthermore, water acts as a detox as well as cleansing the fat out of our body..and who does not want a nice body with as less fat as possible??

Another important aspect, for those who wants to gain muscle, is that protein synthesis is increased when the muscles are fully hydrated. In other words, you gain muscle faster if your body is fully hydrated!! 

As you all can see, water is important for those who want to lose body fat or/and gain mucle.

So what I would like to say to you is, go fill your body with some fresh H2O (water)!!

-HealthyHangover-

Must-Do-Dumbbell-Exercises part 1

Today, I want to bring up the first part of Must-Do-Dumbbell-Exercises. Dumbbells are very effective at helping you develop functional strength, which is the type of strength that is most practical for your everyday life. Exercise Machines are a better option for beginners as they are easier to learn how to use than dumbbells. The dumbbell exercises of today are for the muscle groups: Biceps (Bi's), Triceps (Tri's) and Legs. These exercises are all part of my Workout routine. I hope that these exercises will bring some variation into your Workout routine!   

When I am training my Bi's, most of the time I am starting off with the Seated Concentration Curls exercise. I do this because this exercise really demands full energy/strength in order to be effective. It is not wise to finish your Biceps workout with this exercise as you may have used all of your energy so that performing this exercise correctly becomes a very hard task. I usually do 1-warming up set, followed by 5 sets of 12-10-8-8-6 repetitions (reps). This exercise will definitely make you feel the blood flowing into your Bi's! 

Next up are the Tri's. The Dumbbell Tricep Kickback exercise is highly effective for shaping your Tri's. This is a great exercise to finish your Tri's Workout with. Make sure that your upper arm remains parallel to the floor during the exercise. Recommendation is to start off with really light weights to get used to the fore-arm movement of kicking back.


The Forward Lunge is a dynamic and functional lower body exercise. This exercise delivers many benefits including strength in the legs and butt as well as improved balance and body awareness. Lunges also develop muscular endurance and explosive strength in the thighs. 


Stay tuned for the Must-Do-Dumbbell-Exercises (part 2) of the muscle groups: Back, Shoulders and Chest.


-HealthyHangover-


REFERENCES

• LiveStrong.com: What Is The Difference Between Dumbbells & Weight Machines

Body Types

Let's talk about BODY TYPES.

Not everyone is 'built' the same and therefore you should follow a workout routine and do exercices which are most effective for you. There are a lot of factors (such as rest and nutrition) that explains how a body reacts and grows but to lay a basis, knowing your body type can help you adjust your workout training and diet for the best results. The following 3 body types determine how fast you either gain muscle or lose fat:

Ectomorphs: Ectomorphs are the ones with a skinnier physique. They have a thin, linear appearance and narrow shoulders. They can lose fat easily and tend to have low body fat percentage. Ectomorphs have a hard time gaining weight as a result of having a much faster metabolism. Here are links to an effective Ectomorph Weight Gain Program and an Ectomorph Workout Routine.

Mesomorphs: Mesomorphs have a long torso, a large chest, solid muscle mass and are usually described as being athletic build. They gain muscle very easily and almost each workout will do good for them. Compared to the other types, mesomorphs do not require a long time to recover after a workout session. They have a fast metabolism and can lose weight more easily than endomorphs. Therefore the mesomorph body type can be seen as the medium of the 3 body types. Always wanted to become a bodybuilder? with the mesomorph body type you have great advantage as it has the ideal genetics for a bodybuilder. Mesomorphs naturally have a muscular frame, and therefore can build muscle mass quite easily, while simultaneously being able to keep their fat levels relatively low.

Endomorphs: Endomorphs are usually bigger built and have an increased capacity of fat storage. Most of the endomorphs have comparatively small hands and feet and a wide waist. Endomorphs also have higher levels of body fat. While they have no problems building muscle mass, it is hard for them to keep their fat levels low.

Here's an effective Endomorph Workout Routine, for burning fat and maintaining muscle.

Figure out which of the three body types you are. Maybe you’re a combination of one or more of these three body types; if this is the case, make sure to apply one of the three body types that best describes you or Click Here to find out your Body Type!


-HealthyHangover-

Gym People

The gym is the place to be when it comes to workouts. It is a popular place where you'll encounter many different types of people. 
What you need to know is that most people at the gym are normal, but there is always one of these stereotypical people present at your gym. 
Anyone who works out regularly recognizes these types of gym people shown in the flip-book below. For those planning to sign up for a membership at the gym, be warned!

Obnoxious Gym Charactersby TreadmillReviews

In which category do you think you belong? Share it with us!


-HealthyHangover-