How Face Sculpting, Face Building Exercises Work

Great bone structure,a sculpted,firm jawline and youthful-looking eyes are all facial features that most men secretly desire but are afraid to admit.

Think of any great Face Exercise program as your free ticket to plastic surgery,which can cost thousands of dollars. Do you really want to just sit your fat ass down on the couch and not exercise and look your best? Or do you want to win over the competition and get your “FREE PLASTIC SURGERY” ticket because you are a winner?!

I think I’d chose the latter. We have programs that can help us build the best bodies of our lives that are cheap and EFFECTIVE! We also have programs such as Face Sculptor Face Building For Men that can produce profound effects for the face just as expensive plastic surgery can.

And how expensive am I talking here?

Take a look at the current price list of plastic surgery procedures:

Liposuction of the double chin-$1500-$4000

Blepharoplasty-$3000-$5000

Cheekbone implants-$4000-$8000

Jawline implants-$5000-$8000

Chin implants-$4500-$7000

Nasolabial restylane injections-$600+

In recent studies on human sexuality, most people surveyed, credited good bone structure as the key component of facial attractiveness, but few people actually realize actually realize the important role the facial muscles play in building and sculpting a chiseled jawline, getting rid of a double chin, removing under eye bags and so on.

Without facial muscles,we couldn’t smile, blink, frown or make silly face gestures; we’d just be a mask with no movements!

The good news in face exercises is that the muscles in the face are smaller and thinner than pretty much all other areas of muscles in the body, so therefore they respond much more rapidly to face and neck exercises vs. exercising the muscles of the body. When you begin exercises for face and neck muscles you will notice the most quickest improvement in the jawline and double chin area. For some strange reason, these two areas respond quickest to exercises for a slimmer face.

This will make it much easier for individuals that also want that elusive chiseled jawline and double chin removal. Defining your jawline and creating a jawline that is stunning is not so hard when you combine both a total body exercise regime to lose excess body weight and facial exercises to firm, tone, sculpt and tighten all the facial muscles. Isolating and working the facial muscles in the face to the point of feeling what is called a “lactic acid burn” it the key to why facial exercises work so efficiently. This sensation occurs when there is a tingling and burning sensation when a muscle in the face is worked to capacity. The facial muscles produce lactic acid as a direct result of the expenditure of energy.

When you are performing facial exercises and are experiencing this burn, you then know for sure that you are making the facial muscles stronger and more pronounced.

There is a very simple science behind face exercises and getting results from facial exercises. It would be naive to think that you couldn’t work these 56 facial muscles, which indeed are actual muscles and not cartilage like the nose and other parts of the body. They can be tones and sculpted with face muscle exercises and by performing face and neck exercises you can easily enhance your appearance and look your ultimate best and boost your confidence and quality of life overall! After all, having a nice facial features such as a chiseled jawline can greatly enhance our sex appeal and which guy doesn’t want that!

Weighted Pull-Ups for Building Rock Climbing Strength

Are you hitting a plateau in your rock climbing training? Often times we improve quickly when we start climbing, but then progress slows after the initial improvement in ability and strength. This can be frustrating, and getting past it means changing your training to provide new challenges to your muscles. Adding weighted pull-ups to your climbing training is one of the best ways to do this, and can do wonders for your strength. Let’s take a look at why that is.

The Science behind Heavy Weight

There are a few different outcomes from training your muscles: increased endurance, increased muscle size (muscular hypertrophy), and increased strength. Endurance and strength are very important to climbers, but we want to limit hypertrophy so that the added body mass doesn’t slow us down. A high strength to weight ratio is very important here.

To increase muscular strength you must lift very heavy loads. Lifting heavier weights trains your neuromuscular pathways to be more efficient by forcing them to recruit additional muscle fibers to lift the load. Conditioning your muscles to be more efficient lets you gain strength without gaining muscle mass. This is exactly what we want as climbers!

For optimal strength gains you should use enough weight so that you can only do 3 to 5 reps of an exercise. The goal of this is to load the muscles more than they are use to so that they learn to work more efficiently. It is important to rest completely between sets, about 3 to 5 minutes. You don’t want to tire out your muscles, which would instead build endurance or muscle size. Aim for 3 to 4 of these sets.

Avoid taking the bodybuilder approach to weight lifting. Bodybuilders will often perform 8-12 reps with lighter loads and shorter rest to focus on tiring out the muscles and increasing their size. This results in giant muscles that aren’t very functional for rock climbing.

Adding Weight to Pull-Ups

Pull-Ups are one of the best climbing exercises to perform with added weight. They will allow you to increase arm and back strength rather quickly. This will allow you to do more intensive climbing moves like lock offs and one arm pull-ups. Of course, you should only train weighted pull ups if you have a good base strength to begin with. If you can’t do at least ten body weight pull-ups then you should first focus on those.

You can add weight in a number of ways. Putting rocks in a backpack, hanging weights from a climbing harness, or using a weight vest are all effective methods of adding weight. It’s even possible to hold weights with your feet if you have no alternative. This method isn’t optimal however, as it doesn’t allow you to focus completely on your pull up. As stated before, when working weighted pull-ups you want to use a weight that only allows you to do 3 to 5 pull-ups before failure. Adjust your weight accordingly.

Try to work on your weighted pull-ups 2 to 3 times a week. You can do them after climbing, but don’t do them on days when you are very tired. You want to be at relatively high strength levels when you work on them.

Make sure to warm up properly before adding weight. These sets are very strenuous and you don’t want to injure yourself. Between each set make sure you rest until you feel fully recovered. Don’t be afraid to allow up to five minutes between sets. You don’t want to tire out your muscles; we want them at full capacity. Perform 3 to 4 sets of these weighted pull ups.

After a few weeks of training weighted pull-ups you should see significant gains in your climbing strength. You will feel lighter and quicker on the wall, and normal pull ups should be a breeze. After a few months your progress may slow again, at which time you might want to take a break and focus on endurance. A cyclical training pattern alternating focus between strength and endurance keeps your training from hitting a plateau.

Which Has More Protein – Turkey Or Tuna?

Do you like poultry? Or do you prefer fish?

It mainly depends on what you prefer. Is your meal preferably made of fish or of meat? One of them is probably the basis for your dinner,, unless you do not eat meat at all.

Both animals will provide you with good quality protein.

The turkey is not so generous with protein as is the tuna fish.

A 150 gram serving of turkey will provide you with about 22 grams of protein. This protein is good enough to build muscles and can be used for maintenance of the body. It will not turn into fat.

As an adult you need 2.2 grams of protein for each pound of body weight. So you can calculate how much protein you need to eat every single day.

On the other hand, tuna fish will deliver much more protein. In fact, a serving of one hundred grams will give you 26 grams of high quality protein.This, obviously, is also meant to build muscles and to maintain your body in good shape.

However, you must be careful and choose good brands. Not all brands can guarantee excellent quality. Some products might be more fatty than others. And you do not want that fat but just complete protein.

If the price is low the quality will probably also be low. Do not buy fat instead of proteins!

The good news is that both animals, the turkey and the tuna fish will provide complete protein. Incomplete proteins are provided by vegetables, fruits,.nuts and grains.

What is the difference? Complete proteins contain all the amino acids needed to develop new proteins in your body. Incomplete proteins lack one or more amino acids. They cannot create new proteins.

It just depends on you. Prefer meat, eat turkey. Prefer fish, eat tuna. Never overeat on proteins. That holds true for poultry and for fish.

If your body gets too much proteins, it will store them as fat. And transform them even into sugar.

Complete proteins are slowly digested in the tract between the stomach and the intestines. This is good news because you do not feel hungry after having eaten one or the other, that is the turkey or the tuna. You have a sense of a full stomach without this showing as heaviness.

This helps you to stay slim, with lean muscles and a good overall strength.

Instant Toned Abs

Ever wondered how your favorite Hollywood stars or how those models who are featured in magazines or sashay down the catwalk maintain their great physical shape? If you are hooked on celebrity news tidbits, you may have read about how Jennifer Garner got all toned up as lead star of the action/adventure series Alias, how Tobey Maguire worked out for his Spiderman role, how Renee Zellweger regained her svelte figure after Bridget Jones Diary, how Jennifer Lopez achieved her washboard abs, or maybe how Heidi Klum and other supermodels maintain a sexy well-defined midsection? Individuals who dream of acquiring toned abs often find much encouragement not just from celebrity trainers who sometimes share workout challenges taken on by the rich and famous, but also from product manufacturers offering innovations touted as capable of creating a firmer, flatter midsection in a span of a few weeks or two to three months.

The question that arises is, is it really possible to get instant toned abs? While there are countless fitness gurus now (including online workout programs) offering ab workouts designed to create for people the six pack abs they are longing to flaunt, sculpting a strong, flat and attractive-looking stomach cannot happen with the snap of a finger. What individuals can do is to revisit their workout plan (especially if those ab exercises they have long been doing have not been that effective), discard age-old techniques like crash dieting, and rethink some impulsive decisions, like buying expensive gizmos or pills for instant toned abs they think they can get.

In reality, both stars and ordinary mortals will attest to the hard work, time and energy they put into every workout. The fast and easy way often bruited about by sellers of products, services and programs to create a great set of abs cannot come about by magic. It may be easier to achieve for those with a relatively lower percentage of body fat, but working one’s way to great-looking abs requires keen focus and personal empowerment. It also entails discipline and follow-through in undertaking exercises geared towards increasing metabolism while stimulating fat-burning hormones, and opting for good nutrition strategies.

While people cannot change how their bodies deposit fat, or mistakenly think they can easily spot reduce, what they can focus on, instead is their diet and exercise program to keep weight in check. Nicely toned abs, the kind some people think Hollywood stars easily obtain through special workouts in a hurry, may remain just a figment of your imagination if you think you can get lower body improvement or total body makeover without moving or doing anything. On the other hand, even if you are on the hefty, misshapen side, there is always hope to have a better body and with it, improved overall wellness.

Key to getting into good shape, especially if “instant” toned abs is your overarching goal, is to invest some time and other resources in a proven ab workout program you must carefully comply with. Check out the credentials of the persons behind the workout program if you must. If they are certified trainers and not just pseudo fitness “gurus” then all the better. A six pack, as many bona fide fitness consultants will point out, can be unveiled by first adopting the right frame of mind, coupled with proper diet and excellent forms of exercise, like cardio kickboxing, which burns excess calories and works out the entire abdominal region.

Barefoot Training in the Martial Arts – No Shoes is Good News!

Most Students of the Martial Arts train barefoot when they are indoors. And, most martial art systems train 80-100% of the time between four walls and on a soft mat. So, for many, training without shoes isn’t much of a challenge.

In the Martial Science, we spend 80-100% of our time training outside. We still support the barefoot training philosophy and motivate students to do the same – even when training in the park.

Why should you go shoeless? Because wearing shoes just does not look cool with your uniform.

Okay, I do believe that shoes serve a purpose and some shoes do not look as ridiculous as a pair of over-cushioned running shoes (Tabi and Five Fingers for example).

I do however, prefer being without shoes. I love to run barefoot, hike, climb and generally just not wear shoes at all. In fact, I spend about 75% or more of my time without any shoes and prefer to stretch this into my sporting activities. I am not the only one.

* Abebe Bikila, Olympic marathoner, won the first of his consecutive gold medals without shoes.

Research barefoot running in Google and you will get a lot more hits on shoeless wonders like Abebe. For example, Michael Warburton published an online paper titled, “Barefoot Running.” Warburton points out that the extra weight of shoes is worse than a few pounds around the waist. Extra weight means more energy is spent. As part of your stride, weight on your feet must adjust to a constant increase and decrease of speed.

Research shows that two 10-ounce shoes will make you more than five percent less efficient. That is good to know – especially when you consider the micro-movements the body has to make to keep from suffering an ankle injury.

Internal, External and Spatial Awareness

Next let’s talk about proprioception and don’t worry if you haven’t heard that word before – neither has Microsoft.

Proprioception (pronounced PRO-pree-o-SEP-shÉ(TM)n), from Latin proprius, meaning “one’s own” and perception) is the sense of the relative position of neighboring parts of the body.

Let us associate the senses with Mind, Body and Spirit and break them into three categories (only for the sake of learning this concept):

01 External (sight, taste, smell, touch, hearing and balance) – Body

02 Internal (senses that help us to perceive pain) – Mind

03 Spatial (sense that shares feedback in relation to our world) – Spirit

Proprioception is a sense that helps us to verify where the limbs of our body are located in relation to each other and space around us. It also helps determine if we are moving at the correct speed or using the correct amount of force.

In the Martial Science – we consider Spirit to represent life-spirit and interaction with the living world around us; people, nature and animals.

We get feedback from the world around us in order to adjust and improve our lives. Well, your body needs to do the same thing in order to function properly.

If you did not have proprioception and I put a blind fold over your eyes, you would just fall over. The police test proprioception to see if someone has had too much to drink. This is because you lose this sense when you have had too much alcohol. That is why they ask you to walk on a straight line without looking at your feet. Without proprioception, we must look at our feet in order to walk.

If you watch a baby move his hands around trying to grab for something, you will notice that his hand movements stutter as they begin to learn how to develop hand and eye coordination. Every time that they reach for something new, they are creating new data and feedback to build on.

The skill to spin a sword or catch a Frisbee both require that you have a very specific SENSE of the exact positions of your limbs, your muscles and joints involved. The development of this skill has to reach level 4 of the natural learning process:

1 You are unaware of your incompetence (you don’t know you don’t know)

2 You are consciously incompetent (you know you don’t know)

3 You are consciously competent (you must think as you act)

4 You are unconsciously competent (you can act without thinking)

Let us assume that you are a martial artist that would like to have natural cat like reactions. Not only that, but you want good timing, and to be able to kick with deadly accuracy.

At first, you are going to be unaware of the fact that you cannot kick properly or with precision (1). Then you see someone kick the way you would like to and begin to understand that you do not currently have the skills you desire (2). With some training, you can kick a bag or target on command (3). Finally, with years of practice, you can kick without thinking. You react naturally (4).

This sense must reach autopilot so that you can then focus on other important areas of performance, such as contemplating alternative strategies, observing your environment or punching while kicking.

A more modern way to label proprioception is to call it movement intelligence. This is of course with the belief that proprioception is focused on feedback. When the body moves, information is sent to the brain for further investigation, calculation and adjustments.

There’s more to it than meets the eye and foot coordination.

Studies researching ankle injuries suggest that our reflexes play a bigger role in staying injury free. When you wear bigger shoes, you are not going to have as much development around the core areas of your foot and ankle. Shoes alone could be the cause of many ankle sprains, knee injuries and back pain.

Here is a quiz. Pain caused by ankle sprains has to do with:

A Strength

B Endurance

C Flexibility

D Balance

The correct answer is D – balance / proprioception.

Having a strong ankle, physical endurance or flexibility will not save you from an ankle sprain if you have not also developed the neuromuscular system to react naturally. Shoes just do not help us with this development as much going barefoot does. Imagine wearing a shoe on your hands.

Going barefoot helps to improve proprioception because you can feel more of your feet, develop more muscle memory and thus increase chances of reacting naturally. The more you can FEEL the better, as this will create more signals and thus more data. In the end, that = more balance.

It all happens so fast and on such a micro level that it is not something we can consciously adjust to in the now.

Since most martial artists already train barefoot, I am suggesting that you also do the same when you are in the park training, or lounging around the house. If you want improved kicks, you need to start from the ground up. The more often you kick and train barefoot – the better.

NOTE: You must train with shoes too if you expect to know how to move in a real life situation (we do not go barefoot in the mall). Balance is key – but before you put on the iron man suit – consider training what is inside it first.

Join our Live-In Martial Arts and Adventure Camp in either California or Thailand. Short and Long Term Programs available. Attend the camp for the weekend, 1-2 week, 1 month or yearly camp for get certified to an instructor status. For more information, please visit the link below.

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