Thursday, May 31, 2012

TRX Exercise Videos

Here is a compilation of TRX exercise videos to give you ideas to add to your workout routine! As always use caution and proper form. Have a good workout!
-FC

Ultimate TRX Total CORE Destruction For 6-Pack Abs and V-Cut "Be a 10 in 2010"

Suspension Training: Full Body 10 Exercise Workout

White Party Workout - TRX Full Body Workout w/ Rick D'Agostino

TRX Killer Combo's (July 2010)- FitWiz Hawaii

PSYCHO TRX SUSPENSION TRAINING BEST TRX EXTREME FITNESS WORKOUT!

Tuesday, May 29, 2012

What you’ve Heard is All Wrong! Learn the Exercises that Really Train your Calves! - Ask The Trainer

What you’ve Heard is All Wrong! Learn the Exercises that Really Train your Calves!

Knowing the Anatomy is Very Important for Calf Exercises

There are 2 primary calf muscles. The best calf exercises involve both lower leg muscles. While the gastrocnemius and soleus are indeed 2 separate muscles they work together to perform the same movement of plantar flexion.

Plantar flexion is the movement of pushing your toes away from your body such as the movement of your feet while you stand on the balls of your feet.
Which muscle works more to plantar flex the foot depends on the angle of the knee joint as well as the activity.

Gastrocnemius best calf exercises anatomy of soleus and gastrocnemious

best calf exercises anatomy of soleus and gastrocnemious

The gastrocnemius is the largest and outermost calf muscle. It is composed of a medial (inside) and lateral (outside) head. The gastrocnemius acts on the ankle joint as well as the knee joint because both heads originate on the femur.

You will learn later why this plays a role in exercise selection. The gastrocnemius inserts to the Achilles tendon along with the other major calf muscle the soleus.

The gastrocnemius usually contains a larger proportion of type II fast twitch muscle fibers. Type II fast twitch muscle fibers have an anaerobic metabolism and create short bursts of strength and are prone to rapid fatigue.

SoleusThe soleus is the smaller muscle which originates on part of the tibia and fibula and inserts to the Achilles tendon.

The soleus consists of primarily of type I slow twitch muscle fibers. Type I slow twitch muscle fibers are capable of producing less force than fast twitch muscle fibers, but are highly resistant to fatigue.

The soleus is a postural muscle which must be contracted for long duration of time such as standing. Without the constant tension of the soleus, you would fall forward and not be able to stand.

The Anatomy and Muscle Fiber Type of Gastrocnemius and Soleus Play a Key Role in Exercise Selection

What Exercises are Effected by Calf Anatomy ?

Calf Anatomy Really comes into play with Gym Machines

Seated Calf RaisesThe position of the knee joint during seated calf raises does not allow the gastrocnemius to contract. The origin of the gastrocnemius plays an important role in exercise selection because it makes the gastrocnemius almost completely inactive when the legs are at 90 degrees.

Seated calf raises almost exclusively work the smaller soleus. The soleus which is composed of primarily type I slow twitch muscle fibers is best trained with high rep range and long time under tension. You can read about time under tension on the page dedicated to weight training volume.

Standing Calf Raises Standing Calf Raises in the Gym

Standing calf raises work the gastrocnemius as well as the soleus. Standing calf raises can be done on a gym machine (right) or anywhere on a step. Since the gastrocnemius muscles are composed primarily of type II fast twitch muscle fibers, they respond best to more intense (heavier) lower repetition training.

An important thing to note with standing calf raises is the muscle activation during each phase of motion. During the concentric (upward) phase, the soleus is activated more than the gastrocnemius. During the eccentric (downward) phase, the gastrocnemius is activated.

If you spend more time on the downward phase with heavy resistance, you would get the most work out of your gastrocnemius muscle and help build your calves the most effectively for gym machines.

Gym Machines are Not Best Calf Exercises and Not the best way to Build the Calves

What are the Best Calf Exercises ?

The Best Calf Exercises for you Depend on your Individual Goal

Common goals for the best calf exercises are to build the calves, tone the calves and develop explosive jumping power. A combination of different kinds of calf exercises is the best way to build the calves.

Building bigger calves is an uphill battle for many. Many people including experts think that calf size is largely genetic. Most people will not be able to jump like Michael Jordan with training either.

There is Absolutely no Correlation with Calf size and Jumping Ability

Calves are one of the most difficult difficult body part to hypertrophy (increase size) but developing explosive jumping power is relatively easily obtained with proper training.

Follow the SAID principle, Specific Adaptations for Imposed Demands and you can see how the muscle fiber type (type II fast twitch) of the gastrocnemius, and (type I slow twitch) of the soleus will dictate which exercises are most effective.

The Following Exercises are Most Effective for Building Explosive Power and Size in the Calves

Plyometrics

Plyometrics are exercises which train the nervous system to contract quicker. As far as the best calf exercises you can think of plyometrics as jumping and hopping exercises.

Plyometric exercises are based on the principle of muscle elasticity and help your body increase explosive power due to improved neurological response.

Due to the high content of type II muscle fibers in the gastrocnemius, plyometric exercises cause your body to increase the number of gastrocnemius muscle fibers recruited.

Plyometrics are the best calf exercises for building the muscles as well as developing explosive strength.

Plyometric exercises are not for beginners. In order to get results from a complete plyometric exercise program a certain level of training needs to be achieved beforehand.
Running Stairs to Build Calves

Movements with Vertical Components

Any time you move your body vertically you will have to use your calves. Gravity is your friend for the best calf exercises.

Each step you take during activities with vertical components your calves, both gastrocnemius and soleus will have to contract under greater tension. hiking calf workout

The resistance loaded on the calv muscles during hiking and climbing can equal several times your body weight.

Here are Some of the Best Vertical Activities to Build the Calves

Hiking
Climbing Stairs
Running Uphill

Sports

All kinds of sports which involve sprinting and changing direction are great for building the calves. Other sports such as golf, which do not have any sprinting are not the best calf exercises.

Sprinting is a great way to build your calves because the maximal contraction is great for recruiting the type II fast twitch muscle fibers of the gastrocnemius.

Here are Some of the Best Sports for Building the Calves

Track & Field
Olympic Weight Lifting
American Football
Soccer
Tennis

Cycling

Especially at high pedaling speeds, bicycling is a great way to help you build your calf muscles.

Bicycling with clipless bicycle shoes which are hooked onto the pedals allows the bicyclist to use the gastrocnemius as well as the soleus for long periods of time.

Climbing hills is an especially good workout for the calves because a bicyclist must focus on pulling the pedals up which involves the gastrocnemius as well as the hamstrings as well as the soleus during plantar flexion of the ankle.

Unlike most other activities, during cycling the gastrocnemius are active for a long duration of time which can help hypertrophy the muscles with proper diet.

Are there any Secrets to Building Bigger Calves ?

Any Secret in Health & Fitness is an Unproven Theory

First of all, nothing is absolute in fitness. Different people are built different ways and live different lifestyles. As far as the increasing the size of the calves go, consider nature versus nurture.

Nature: Do you have the genetics for big calves? Look at your parents and siblings.

Nurture: Look at your exercise program and diet. Do you eat enough calories and perform all the different types of exercises above to help build your calves?

If you have tried everything, did it correctly and not achieved success, lack of flexibility and blood flow may be the reason why the best calf exercises have not helped you build the calves you desire.

Tight calves are one of the chronic muscle imbalances which can cause tissue, bone and joint problems. When a muscle is tight, it cannot contract properly. Blood flow is also lessened which can lead to atrophy of the muscles.

Since SMFR increases blood flow and decreases muscle tightness and static stretching increases flexibility and blood flow, they should help the calves contract properly and allow the calves to hypertrophy more efficiently.

Perform a few Minutes of the Follow Flexibility Exercises before and After Each Calf Workout

Calves SMFR

Start: Lie on the floor and place your feet out in front of you with your calves on a foam roller. Relax your feet and do not tense up your calves.

Begin the stretch: Put one leg on top of the other.
Slowly move your calf up and down and rotate side to side to get the peroneals.

Variation: If it hurts a lot, you can put both calves on the roller at the same time.

Calves Static Stretch

Start: It is best to take your shoes off. Find a wall or something sturdy to lean against.

Lean forward and put one leg back. Make sure your back toe points straight ahead.

Begin the stretch: Push your back heel all the way down to the floor. Isometrically contract every leg muscle except for your calves. Hold the stretch 30-45 seconds.

Variations: If your calves are pretty flexible to begin with, you may increase the range of motion if you place your toes on an elevated surface such as a weight plate.

Remember to perform your SMFR before your static stretching before and after you perform the best calf exercises to improve their effectiveness.

http://www.askthetrainer.com/best-calf-exercises/

Monday, May 28, 2012

26 Gym Hacks You Probably Don't Use - real women's fitness

26 Gym Hacks You Probably Don't Use

Working out is hard. Gym memberships are expensive. You want to get the most out of your workouts and these gym hacks will help you do just that.

26 Gym Hacks You Probably Don’t Use

Next time you are at the gym try some of these hacks and really get the gym working for you.

1. Trainers are worth the money
If you have been at the gym for a long time and still aren’t seeing much progress you should spend one session with a trainer and get their advice and opinion. This could save you time, effort and a lot of emotional energy.

2. Leg presses are safer than squats
Squats are the queen of all exercises but if you are new to the gym try using the leg press machine. It will teach you the correct pressing technique as well as allowing you to work your legs in a sage environment. No chance of leg or neck injuries here.

3. Most new cardio machines have heart monitors
If you missed this one you might have been asleep while you were running. Almost all new machines have heart rate monitors built into the handles. Just press your hands on the grips and your heart rate should come up on the display screen.

4. A lot of the classes are free
At my gym many of the bonus classes are free to members. That means cyclying, aquatics, yoga, pilates, etc. can all become a part of your workout with forking out any more cash.

5. When your gym membership expires they keep charging you
This is an annoying little thing I learned last year. When they say your membership expires on a certain date it doesn’t mean they are going to stop charging you. Zest health clubs in Australia keeps charging you until you cancel, even if you only signed for a year membership. I am quite sure this is not how a contract works guys.

6. Weight train before cardio
If you want to lose weight and you do a weights and a cardio workout in one session then do the weights frist. This will help to deplete some of the glycogen stores in your body and allow some more fat burning to take place.

7. Wide grip pull downs/chin ups work your lats
I am surprised at how many emails I get from women who want to know how to widen their back. The answer is to use a wide grip on any back exercise as this is supposed to help you target your lats a lot better.

8. Spas and saunas are good for you
Don’t feel like you are wasting time or cheating when you have a spa. It is good for you! Take some time to relax and realize that de-stressing is just as important as being fit.

9. Machines are NOT meant to make it easier
When you get on a machine do not get on with the idea that it is easier to do that free weights. It is not supposed to make it easier to lift, it is supposed to help you target a certain muscle group. You still need to work hard.

10. Repetition range means “until failure”
If you get one of those workout cards from your gym and it says “Dumbell Curls - 4 Sets of 10 Reps” it does not mean pick any old weight and just do 10 casual reps. What it means is that you should carefully select a weight that will cause you to “fail” at 10 reps. In normal speak this means that you have chosen the ideal weight if you can do 10 reps but no more. If you just do 10 reps with any old weight you are not going to make progress.

11. The treadmill works better on an incline
If you want to burn calories, get fitter, run faster… anything at all - set the treadmill on an incline. Most treadmills go on an incline and this is just like running up a hill. It is more effective and a heck of a lot harder. If your gym doesn’t have any new treadmills then read number 12.

12. Ask for new equipment - you usually get it
If your gym doesn’t have any treadmills that go on an incline or exercise bikes that measure your heart rate then ask them to get some in. They generally will. The gym usually hires equipment so it isn’t too much of a hassle for them at all. Plus, you pay a good $1000 a year (or there abouts) so why shouldn’t you have everything you need?

13. Shower before going into the sauna or spa
Listen. If you workout hard you are generally going to smell pretty bad. If you then go into a spa or sauna you are going to start sweating even more and thus stink even more! Please use the showers before you go into the sauna. It is only fair!

14. Ask for a free bag, drink bottle and towel
If you didn’t get all the gym merchandise when you signed up for your membership then they ripped you off! Seriously though, every gym has towels and bags and drink bottles with their logos on them. Go up to reception and say you didn’t get yours when you signed up and they will probably give them to you free. After all, lots of people wearing their bags is good advertising for the gym.

15. Don’t do tricep pulldowns on the pulldown machine
You can get a better stretch and muscle contraction if you do your pulldowns on the cable machine. Set it up nice and high and use a flat bar instead of teh traditional triangluar one. I have always found this leads to a better triceps workout.

16. Ask someone to be a training partner
The best workouts are ones where you work with a partner. You can inspire each other, rely on each other and keep each other going when it gets tough. They will look at your technique and make sure you aren’t making mistakes. You’d be surprised how many people at the gym would love to train with you but are too afraid to ask. You take the big step.

17. Every gym has a clock
The clock on the wall should be used. Time how long your rests are. Take specific length breaks. Monitor how long you are working out for. Never go over an hour. Use the clock and it’s time keeping power!

18. Each machine lets you adjust the seat height
Don’t do a machine chest press with the seat to low or you will damage your shoulder joints. Make sure that every machine you sit on has the right height for you. This won’t always mean having your feet flat on the ground though. Sometimes you will need to sit a bit higher to make sure the machine it targeting the right muscles.

19. Don’t copy the other guy’s lifting speed
Weight training is supposed to be done slowly and to your own tune. Do not fall into the trap of lifting like someone else - they might be doing it wrong.

20. If you don’t know, ask
The trainers are always wandering the floor like lost children. Quite often I wonder why they are even there. If you don’t know how to use a machine then go up and ask. They will be thrilled that someone actually talked to them and it might save you an injury.

21. Lockers are not safes
How many times have I had something stolen from my locker? Well, none, actually. However, recently at my gym there was a guy who was prying open all the lockers and taking wallets, cell phones and car keys. They are not designed to secure your items like a safe it. Leave them at home or keep them on you.

22. Use the Ab Roller
Do you remember those late night television devices called Ab Rollers? I always dissed them pretty hard saying they were a waste of money. However, recently I had some pretty tired abs and wanted to do a “light” abs exercise so I jumped on the floor and gave the Ab Roller a shot. Boy was I surprised! They burn like crazy. If your abs routine is a little boring then try one of these strange looking machines.

23. Read the equipment’s instructions and diagrams
Every machine states what it does, how you should use it and what muscles it targets. Make sure you read and learn this information. My younger brother was doing shrugs for years thinking it was working out his triceps. The diagram right next to him, however, states that it was a traps exercise. Idiot!

24. Early morning free breakfast
If you ever want a free breakfast some gyms (especially women’s gyms) offer a free breakfast of toast, fruit and a cup of tea. Go and do your workout and then have a bite before you head off to work. Perfect.

25. The wall with the dirty marks on it has a purpose
Does your gym have a wall covered in dirty marks? Most do. This is where you are allowed to throw the medicine ball against the wall and catch it to make your abs crunches more effective and difficult. Don’t feel bad about the noise it makes, thats what it is there for. However, don’t do it on just any wall, you might knock the thing over!

26. Select your cardio workout setting carefully
Each cardio machine (treadmill, bike, rower) has different settings on it. You can choose from Cardio, Hill, Random, Fat Burn, etc. and each one of these gives you a very different workout. Make sure you choose the right one for you and change the difficulty setting as you go along. Don’t let yourself sit on the same level for weeks at a time.

Want free advice? Join our fast growing Women's Fitness Community

Conclusion
There are many ways to make your trip to the gym more effective and productive. These are just some. If you have any others leave a comment so we all can use them as well.

http://realwomensfitness.com/womens-fitness/26-gym-hacks-you-probably-dont-use/

Sunday, May 27, 2012

Rotator Cuff Rehabilitation Exercises - LIVESTRONG

Apr 21, 2010 | By Matthew Schirm

Matthew Schirm has worked in the sports performance field for 10 years. He has professional experience as a baseball coach and weight training instructor. He recently earned a Master of Science degree in human movement from A.T. Still University in Mesa, Ariz.

Rotator Cuff Rehabilitation Exercises — Photo Credit dumbbell weights in hand 2 image by Kathy Burns from Fotolia.com

According to the textbook "Basic Biomechanics," your rotator cuff includes the tendons of the subscapularis, supraspinatus, infraspinatus and teres minor muscles, which attach to your shoulder joint. These muscles function to rotate your humerus bone (the major bone in your upper arm) within the shoulder joint capsule. While they can be injured in numerous ways, if you play sports, such as baseball, softball, swimming and tennis, that require repeated powerful overhead movements, you are susceptible to rotator cuff injuries. If you do suffer an injury, you can perform strengthening exercises to rehabilitate your rotator cuff muscles and tendons.

Lateral Raises

Lateral raises strengthen your supraspinatus muscle, which helps abduct (move away from the center of your body) your arm. To perform lateral raises, hold dumbbells at your sides with your palms facing your body. Then, while keeping your arms as straight as possible, raise both weights sideways at the same time until your arms reach shoulder height. Finally, slowly lower the weights back to your sides and repeat.

Rotational Raises

Rotational raises and lateral raises are very similar, but there are two technical differences. First, raise the weights at a 45-degree angle between sideways and forward instead of sideways. Second, rotate your arms so your thumbs point downward as you raise the dumbbells and reverse as your lower the dumbbells back to the starting position.

Shoulder Press

Like lateral raises, shoulder presses strengthen the muscles that abduct your arm at your shoulder joint. To perform shoulder presses, hold a barbell in both hands or a dumbbell in each hand in front of your shoulders with your palms directed forward. Then repeatedly press the weight straight upward and slowly lower it back to your shoulders.

External Rotation

The external rotation exercise strengthens your infraspinatus and teres minor muscles, which rotate your humerus bone outwardly, away from your body. To perform the exercise, according to the website FamilyDoctor.org, first lie on your left side on a bench and hold a dumbbell in your right hand with your arm bent to 90 degrees and your forearm crossing your belly. Then, while keeping your elbow anchored to your body, rotate your arm to raise the weight upward until your forearm is parallel to the ground. Finally, slowly lower the weight back to the starting position and repeat. Be sure to do the exercise on the opposite side also.

Internal Rotation

Internal rotations work on the subscapularis muscle of your rotator cuff, which rotates your humerus bone inwardly, toward your body. To perform the exercise, start in the same position as the external rotation exercise, but hold the dumbbell in your left hand with your elbow bent to 90 degrees and the weight hanging off the side of the bench. Then rotate your arm to lift the weight until your forearm touches your belly and slowly lower it back down. Repeat for your desired number of repetitions and on the opposite side.

References

Article reviewed by Renee Peterson Last updated on: Apr 21, 2010

Friday, May 25, 2012

Fiber & Protein Pairing for Weight Loss - LIVESTRONG.COM

Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer and has degrees from Princeton and Columbia University.

Combining fiber and protein foods at meals and snack time can help you lose weight. Both take time and work for your body to digest, helping you feel full and revving your metabolism. Learn the optimal sources of these food components to make the most of their weight loss benefits.

Benefits of Fiber

Fiber is the indigestible part of plant foods, including vegetables, nuts, fruits, whole grains and legumes. It scrubs your intestines and colon, adding bulk to stool and facilitating smooth transit. Fiber can help keep you regular, preventing constipation and bloating that can make you feel heavy. A review in the March 2005 issue of “Nutrition,” noted that diets rich in fiber are associated with lower body weight and body fat. Foods high in fiber generally take longer to eat, make a meal seem larger and usually have a low calorie density. The Institute of Medicine recommends you consume 38 grams of fiber if you are a man younger than 51 and 25 grams if you are a woman. Getting adequate amounts of fiber may also help reduce your cholesterol levels and prevent colon cancer.

Protein

Protein helps with weight loss because it also takes a long time to move through your digestive tract, so you stay satisfied and experience fewer cravings. Your body must use more energy to digest protein, so your metabolism increases slightly when you eat it. Protein, along with fiber, helps moderate blood sugar levels, further reducing cravings and preventing diet-busting energy highs and lows.

Research

A study in the 2011 issue of “Nutrition Journal” compared the effectiveness of high protein and high fiber weight loss diets in overweight women. Researchers found that women lost weight on both plans, but the high protein group lost slightly more weight and body fat than those on a high-fiber plan. Given the effectiveness of both diets in assisting with weight loss, pairing high fiber and high protein foods in the same diet should be beneficial to losing extra inches.

Sources

Not all protein and fiber sources are ideal for your diet. Fatty cuts of meat, such as ribs, dark meat chicken and brisket, are calorie dense and high in saturated fat. Instead, rely on proteins such as skinless chicken breast, white fish, eggs, beef tenderloin and lentils which are lean and low in calories. Pair three- or four- ounce portions of these proteins with natural sources of fiber, such as brown rice, fresh vegetables or 100 percent whole grain bread. Stick to just 1/2 to 1 cup of grains or a slice or two of bread to keep calories in check. A well-paired protein and fiber meal might consist of 1/2 cup of quinoa, 1 cup of steamed broccoli and 4 ounces of grilled chicken breast. Make similar pairings at snack time too -- try an orange with a hard-boiled egg, 2 ounces of water-packed tuna on a slice of whole wheat bread or a cup of lentil soup with an apple.

Considerations

If you are unaccustomed to consuming fiber, it may cause some unpleasant side effects, including cramps and gas, if you add too much too soon. Even if you want to lose weight quickly, add fiber gradually to minimize these symptoms. Try to drink plenty of water when adding pairings of fiber and protein for weight loss. The water helps the fiber move smoothly through your system and keeps your kidneys functioning optimally.

References

Article reviewed by JEL Last updated on: May 16, 2012

Thursday, May 24, 2012

Bodyweight Workout Sessions - fightauthority.com

Bodyweight Training for MMA

Why Bodyweight Train for MMA

Bodyweight training and incorportating bodyweight training into your MMA workout routine is a perfect compliment to a MMA fighters already rigourous training schedule. The difference in bodyweight training is that you focus more on using your own body-"weight" compared to using weights or machines. Some obvious exercises are pushups, situps, dips, pullups, etc.

Personally, I think Bodyweight training should be incorporated into your workout routine, instead of replacing it. There are many routines out there that are pure bodyweight exercises, and those work. But MMA fighters need a little "something" else that increases their overall strength. These exercises may include kettlebell exercises, heavy squats and deadlifts, grip strength exercises, explosive pressing and snatching, sandbag exercises, etc.

My Bodyweight Training and Intro

Right now as I write this, I am in the middle of training for a MMA fight in April 2009. I currently weigh 245lbs and need to weigh 205lbs for April. I have been a DIEHARD advocate for very heavy lifting, focusing on 1-2 reps for strength. My specialities were heavy deadlifts and push-presses. These two exercises along with supporting exercises were the cornerstone of my routines. As I started to prepare for my fight, I knew that I couldn't lift like that anymore. For one reason, my fight is 3x 5 minute rounds. Focusing on 1-2 reps with a long rest period was just focusing on explosion, I needed to be able to "last" during my fight. So I would need to increase my reps GREATLY, along with shorten my rest period. I decided to start focusing on bodyweight exercises.

TRX Suspension Trainer...? WTF is that?

Enter the TRX Suspension Trainer. One of my students was training to be a personal trainer, as well as getting a certification in this "TRX Suspension Traininer" system. I had never heard of it or what it did. He brought it in once during class. It's basically very heavy duty "straps" with padded handles that is then hung either over a door or wherever. When he first brought it in, being the gym-rat I was, I was EXTREMELY skeptical. Basically thinking "You're telling me that these freaking ropes are going to give me a workout... YA RIGHT". Well I ended up trying it, and was actually shocked. It was much much harder then I expected and I felt extremely uncomfortable doing it. My whole body felt "out of synch" - which is a good thing! Just when doing simple chest presses or rows, I needed to stabilize my whole body, just to complete the exercises. The strength I felt that it would give me would be more of a functional / overall strength.

After doing some more research, I found that "Athletes such as Brandon Vera, Roger Huerta, George St-Pierre and Bas Rutten utilize the TRX® Suspension Trainer™ to builds core strength, improves balance and flexibility, increases endurance and adds power to your techniques, and some other top name fighters and athletes where using this system".
I was quite surprised. I went to the website, watched all the videos, read the articles and got really, really into. Added it to my cart, and just couldn't hit to "Buy" button.. I KNEW it was worth it, just wasn't ready to go the bodyweight route. I was still a gym rat and wanted to lift heavy weights.

Time to Train for MMA Fight!

Fast Forward 6 months - I take my fight. I need to cut down on the heavy weights and focus on bodyweight, functional strength. I bought the TRX and it was DEFINITELY worth the investment. The first night I used it, I again was shocked. But to be honest, I was VERY bad on it. My pushups and presses were horrible and I felt so weak! And this comes from a guy who can deadlift around 600lbs, push-press around 250lb and used to (before shoulder surgery) bench over 320lbs! Now I was struggling with 15 presses! Needless to say, I was impressed, and have been continuing to work on this system. My goal for April is basically to just feel "bodyweight strong". I want a strong core, strong presses, strong pulls, etc., with excellent control. I am feeling better everytime I get on it and I am rapidly improving.

Enough with the intro, here are some routines for MMA fighters preparing for fights, or to incorpotate during your training. The workouts are done in a circuit, with VERY minimal rest. The rest should be changing stations, putting on gloves, etc. If you need to catch your breath in the beginning, do it, but push yourself and go!

Suggested Equipment

TRX Suspension Trainer
Sandbag (make yourself or buy)
Dumbell or Kettlebell
100lb Heavybag

Suggested Bodyweight Workouts

These "sessions" or groupings of exercises that work well together. You'll notice some are a combination of exercises and striking, while others are just exercises. They should be completed without rest. Each session should take about 5-10 minutes. For a new trainer, I would do 2 sessions, for a more advanced athlete, do 3-5 sessions or groupings. You can repeat grouping as long as they are not completed back to back. You would do grouping 1, 2, then grouping 1 again.

Bodyweight Workout Sessions

TRX Pushing and Heavybag Circuit - Repeat 3x

TRX Pushs (Pushups, Atomic Pushups or incline pushups): x15
Heavy Bag (hard Punches): x50 Jabs
TRX Pushs: x15
Heavy Bag (hard Punches): x40 Jab Cross
TRX Pushs: x15
Heavy Bag (hard Punches): x30 Jab Cross Hook
TRX Pushs: x15
Heavy Bag (hard Punches): x30 Jab Cross Hook Cross

(click on the link below to view samples of bodyweight workouts)
http://www.fightauthority.com/martial-arts-topics/training-your-body/bodyweight-training-for-mma/#ooid=YxMjdpOreb2aHqYKvxI6wmv7nonkucQO,AxbzhvOsW0R5jiiZvCH3r6MJOOwLRHsn

Roger Huerta Training

http://www.fightauthority.com/martial-arts-topics/training-your-body/bodyweight-training-for-mma/#wo3

Wednesday, May 23, 2012

How to Get Rid of Back Bra Fat - ehow

How to Get Rid of Back Bra Fat

Monday, May 21, 2012

The Best Stress Solution - Fitness Magazine

The positive effects of exercise don't have to end with your workout. Here's how sweating it out can rewire your brain for happiness.

By Kimberly Goad

The Best Stress Solution

Most mornings the alarm clock has barely gone off and Heather Allen, a 33-year-old vice president of a communications firm in Dallas, is already obsessing over the day's to-do list. Combining the demands of an all-consuming job with the challenges of being newly married and the things that come with that -- a house, juggling budgets, and more -- can seem overwhelming. "When I wake up, my brain is on fire," Heather says. "I'm thinking of a million conversations I need to have at work or in my personal life, maybe even one that I need to have again." Rather than take that pressure-cooker feeling to work, she lets it fuel her morning workout. "Exercise helps me regain my equilibrium," she says. "After a cardio class or hard workout, I don't even remember what I was stressing about."

A lot of us could use that relief. According to the American Psychological Association, a whopping 75 percent of people in the United States feel stressed out. Almost half of us eat unhealthy because of it; 47 percent of us can't sleep because of it; it makes one in three of us depressed; and for 42 percent of us, it has gotten worse in the last year. There is so much making us anxious these days -- from big-picture problems like uncontrollable oil spills and a still-soft economy to garden-variety job, relationship, money, you-name-it woes -- that it's easy to think of chronic stress as the new normal.

Unfortunately stress doesn't just mess with your head; it actually messes with your waistline. When you're faced with a nerve-racking situation, your body increases production of the hormone cortisol, part of what experts call the fight-or-flight response. If the stress-inducing situation disappears, your body returns to normal. If it remains? Well, that's the problem. The kind of stress most of us face is the ongoing sort -- credit card bills, relationship tension, office layoffs -- which keeps cortisol levels elevated for days. And that increased cortisol, in turn, appears to encourage the body to store additional abdominal fat.

An expanding belly is just one side effect of a stressed-out life. "Stress is associated with just about every chronic disease we know," says Jill Goldstein, PhD, director of research at the Connors Center for Women's Health and Gender Biology at Brigham and Women's Hospital in Boston. Heart disease, diabetes, depression, and some cancers are the most notable examples. Recent research from the Yale School of Medicine indicates that stress may also be responsible for encouraging addictive behaviors and other unhealthy habits by disrupting the part of your brain responsible for self-control and decision making.

Conventional wisdom suggests that you are just a deep breath, a relaxing bath, or a soothing movie away from discovering the secret to a stress-free life. But because the stress response is largely physical (your brain stimulates the release of certain powerful hormones that subsequently increase your blood pressure and heart rate), it's not always possible to think yourself calm, says Monika Fleshner, PhD, a professor in the department of integrative physiology at the University of Colorado at Boulder.

Rather, the latest research reveals that revving up your body with exercise may be the most effective antidote. In lab studies, when scientists at Princeton put animals on a six-week aerobic conditioning program, then compared their brain cells with those of a group that remained sedentary, they found that the "brains on exercise" morphed over time into a biochemically calm state that remained steady even when the subjects were under stress. The nonexercising group's brain cells continued to react strongly to anxiety-inducing situations. This breakthrough discovery has scientists now saying that cardio workouts may actually remodel the brain to make it more resistant to stress hormones.

http://www.fitnessmagazine.com/health/stress-relief/stress-busters/stop-stress-for-good-exercise-to-fight-stress/

Sunday, May 20, 2012

Calcium and calcium supplements: Achieving the right balance - Mayo Clinic

Calcium and calcium supplements: Achieving the right balance

If your diet is light on calcium, calcium supplements can help you meet the new daily recommendations. Get the scoop on choosing a calcium supplement.

By Mayo Clinic staff
Calcium is important for optimal bone health throughout your life. The Institute of Medicine recently updated the recommended daily allowance (RDA) for calcium and vitamin D. Does your diet deliver?

Although diet is the best way to get calcium, calcium supplements are an option if your diet falls short. Before
you consider calcium supplements, though, be sure you understand how much calcium you need, the pros and cons of calcium supplements, and which type of calcium supplement to choose.

The benefits of calcium

Your body needs calcium to build and maintain strong bones. If your body lacks sufficient calcium over many years, you could face health problems related to weaker bones:

Children may not reach their full potential adult height.
Adults may have more bone fractures.
The risk of osteoporosis increases.

Some research studies have suggested that calcium, along with vitamin D, may have benefits beyond bone health, perhaps protecting against cancer, diabetes and high blood pressure. But definitive evidence about such health benefits is lacking.

Calcium requirements

How much calcium you need depends on your age and sex. Note that the upper limit in the chart represents the safe boundary — it's not how much you should aim to get. If you exceed the upper limit, you increase your risk of health problems related to excessive calcium.

Recommended Dietary Allowance (RDA) for calcium for adults
Men, age in years	RDA each day, in milligrams (mg)	Upper limit each day, in milligrams (mg)
19-50	1,000	2,500
51-70	1,000	2,000
71 and older	1,200	2,000
Women, age in years
19-50	1,000	2,500
51 and older	1,200	2,000
Pregnant women, age in years
19-50	1,000	2,500
Breast-feeding women, age in years
19-50	1,000	2,500

Source: Institute of Medicine, 2010

Calcium and diet

Your body doesn't produce calcium, so you must get it through other sources. Calcium can be found in a variety of foods, including:

Dairy products, such as cheese, milk and yogurt
Dark green leafy vegetables, such as broccoli and kale
Fish with soft bones that you can eat, such as sardines and canned salmon
Calcium-fortified foods and beverages, such as soy products, cereal and fruit juices

In general, one serving of each of these calcium-rich foods provides about 300 to 400 milligrams (mg) of calcium, or about one-third of the RDA.

Even if you eat a healthy, balanced diet, you may find it difficult to get enough calcium if you:

Follow a vegan diet
Have lactose intolerance, because you may limit dairy products
Consume large amounts of protein or sodium, which can cause your body to excrete calcium
Have osteoporosis
Have osteopenia
Are receiving long-term treatment with corticosteroids
Have certain bowel or digestive diseases that decrease your ability to absorb calcium, such as inflammatory bowel disease and celiac disease

In these situations, calcium supplements may help you meet your calcium requirements.

Types of calcium supplements

With the wide range of calcium supplements available in different doses, preparations and combinations, choosing one can be confusing. What's best for you depends largely on your needs and preferences, including any medical conditions you have or medications you take. There's not one best type of calcium supplement for everyone.

The mineral calcium — often referred to as elemental calcium — exists naturally along with other substances, called compounds. Several different kinds of calcium compounds are used in calcium supplements. Each compound contains varying amounts of elemental calcium. Common calcium supplements may be labeled as:

Calcium carbonate (40 percent elemental calcium)
Calcium citrate (21 percent elemental calcium)
Calcium gluconate (9 percent elemental calcium)
Calcium lactate (13 percent elemental calcium)

In addition, some calcium supplements are combined with vitamins and other minerals. For instance, some calcium supplements may also contain vitamin D or magnesium. Check the ingredient list to see which form of calcium your calcium supplement is and what other nutrients it may contain. This information is important if you have any health or dietary concerns.

Choosing calcium supplements

To determine which calcium supplement may be best for you, consider these factors:

Amount of elemental calciumElemental calcium is key because it's the actual amount of calcium in the supplement. It's what your body absorbs for bone growth and other health benefits. The Supplement Facts label on calcium supplements is helpful in determining how much calcium is in one serving. Some will list the milligrams of calcium in one serving. Others will list only the Percent Daily Value. If only the Percent Daily Value is listed, you can determine how many milligrams of calcium are in one serving by multiplying the Percent Daily Value in one serving by 1,000 milligrams.
For example, if the label shows that two tablets make up one serving and provide 60 percent of the Percent Daily Value, multiply 60 percent by 1,000 (0.60 x 1,000), which equals 600 milligrams of calcium for two tablets. Each tablet, then, would have 300 milligrams of calcium.

Be sure to note the serving size (number of tablets) when determining how much calcium is in one serving. And don't confuse the weight of the serving size with the amount of calcium. The weight of the serving size is the weight of the elemental calcium and the compound it's combined with.

TolerabilityCalcium supplements cause few, if any, side effects. But side effects can sometimes occur, including gas, constipation and bloating. In general, calcium carbonate is the most constipating. You may need to try a few different brands or types of calcium supplements to find one that you tolerate the best.

What prescriptions you takeCalcium supplements can interact with many different prescription medications, including blood pressure medications, synthetic thyroid hormones, bisphosphonates, antibiotics and calcium channel blockers. Ask your doctor or pharmacist about possible interactions and which type of calcium supplement would work for you.

Quality and costLook for "USP" or "CL" on the calcium supplement label. Supplements that bear the United States Pharmacopeia (USP) or ConsumerLab.com (CL) abbreviation meet voluntary industry standards for quality, purity, and tablet disintegration or dissolution. Different types of calcium supplements have different costs. Comparison shop if cost is a factor for you.

AbsorbabilityYour body must be able to absorb the calcium for it to be effective. Chewable and liquid calcium supplements are absorbed most readily. The USP or CL abbreviation on the label also is an indication of better absorbability. To aid absorption, some types of calcium supplements should be taken with food, while for other types it may not matter.

Supplement formsCalcium supplements are available in a variety of forms, including tablets, capsules, chews, liquids and powders. If you have trouble swallowing pills, you may want a chew or liquid calcium supplement.

Possible link to heart diseaseIt's not definitive but there may be a link between certain calcium supplements and heart disease. The calcium supplements of concern are those that contain only calcium — not supplements that combine calcium and vitamin D or multivitamin supplements with calcium. It's thought that the calcium in some supplements could make its way into fatty plaques in your arteries, causing those plaques to harden and increasing your risk of heart attack.

Timing matters: When to take calcium supplements

In general, you can take calcium supplements at any time of day. But there are special circumstances that may affect when you should take calcium supplements.

Dosage. Calcium is absorbed most efficiently when it's taken in amounts of 500 or 600 mg or less at one time. So if you take 1,000 mg of calcium a day, split it into two or more doses over the course of the day.
Other supplements. Calcium can affect or be affected by other supplements. If you also take an iron supplement, for instance, don't take it at the same time as you take calcium. Check with your doctor, pharmacist or dietitian about other interactions.
Medications. If you take prescription medications, ask your doctor or pharmacist about possible interactions with calcium supplements. You may need to take calcium supplements several hours before or after taking your medications.
Meals and snacks. If your calcium supplements contain calcium carbonate, take them with food. The stomach acid produced when you eat helps the absorption of calcium carbonate. If your calcium supplements contain calcium citrate, you can take them with or without food.

If you're still not sure about the best time to take your calcium supplements, check with your doctor or pharmacist for guidance.

Who should skip calcium supplements?

Calcium supplements aren't for everyone. For instance, if you have a health condition that causes excess calcium in your bloodstream (hypercalcemia), you should avoid calcium supplements. If you have a history of kidney stones, or if you aren't sure if calcium supplements are appropriate for your situation, talk to your doctor.

Too much calcium has risks

Dietary calcium is generally safe, but more isn't necessarily better, and excessive calcium doesn't provide extra bone protection. In fact, if the calcium in your diet and from supplements exceeds the upper limit set by the Institute of Medicine, you could increase your risk of such health problems as:

Kidney stones
Prostate cancer
Constipation
Calcium buildup in your blood vessels
Impaired absorption of iron and zinc

If you take calcium supplements and eat calcium-fortified foods, you may be consuming more calcium than you realize. Check your calcium supplement to see how much it contains and read food labels to help monitor your total calcium intake.

Don't forget vitamin D with your calcium

At the same time that the Institute of Medicine released its recommendations for calcium intake, they also released new recommendations for vitamin D. Vitamin D is also important for bone health and helps your body absorb calcium. Some calcium supplements contain vitamin D. A few foods naturally contain small mounts of vitamin D, such as canned salmon with bones, and egg yolks. You can also get vitamin D through fortified foods or even sun exposure.

Recommended Dietary Allowance (RDA) for vitamin D for adults
Men, age in years	RDA each day, in international units (IU)	Upper limit each day, in international units (IU)
19-70	600	4,000
71 and older	800	4,000
Women, age in years
19-70	600	4,000
71 and older	800	4,000

Source: Institute of Medicine, 2010

http://www.mayoclinic.com/health/calcium-supplements/MY01540

Friday, May 18, 2012

Abs Workout: The Fastest Way to Lose Belly Fat - SHAPE Magazine

Abs Workout: The Fastest Way to Lose Belly Fat

The secret to amazing abs? Stop doing crunches and start doing these 3 flat-belly moves!

By Chryso D'Angelo

Abs Workout: The Fastest Way to Lose Belly Fat

To lose belly fat and uncover amazing abs, Schuler recommends a series of core stabilization exercises based on a training program devised by co-author and personal trainer Alwyn Cosgrove. "Core exercises like the plank help train muscles to stabilize the spine and pelvis so you can avoid back pain and improve posture, Schuler says. "They also burn more calories than crunches because they work more muscles."

Trade crunches for these three super-effective abs exercises from The New Rules of Lifting for Abs and you’ll be on your way to a perfectly toned, flatter tummy.

The Best Abs Exercises: Side Plank

Why it works: This abs exercise is more challenging than a traditional plank because you're supporting your entire body weight on two points of contact instead of four. As a result, you must work your core harder to stay stabilized.

How to do it:
A. Lie on your left side with your elbow directly beneath your shoulder and legs stacked. Place your right hand on your left shoulder or on your right hip.
B. Brace your abs and lift your hips off the floor until you're balancing on your forearm and feet so that your body forms a diagonal line. Hold for 30 to 45 seconds. If you can’t hold that long, stay up as long as you can and then repeat until you’ve held for 30 seconds total. Switch sides and repeat.

More great stabilization moves: The standard plank and the anti-rotation hold.

The Best Abs Exercises: Walkout from Push-Up Position
running shoes

Why it works: This abs exercise involves full-body movement, such as using the arms and legs, while incorporating resistance to strengthen your entire core.

How to do it:
A. Start in push-up position with hands two inches wider than your shoulders.
B. Walk hands out as far as possible, then walk back. Do 10-12 reps.

Make it harder: Lift one leg
before you walk your hands out and back (as shown).

The Best Abs Exercises: Alligator Drag yoga mat

Why it works: This abs exercise uses your entire core to keep your body stabilized and burns additional calories by adding movement (dragging yourself along the floor). It mixes cardio, stability, and strength training to get you fast results.

How to do it:
A. Find a stretch of floor that allows you to go forward 10 to 20 yards, and grab anything that will slide over the surface with minimal friction. Dinner plates or plastic bags might work on a carpeted floor, while towels might work on wood or tile.
B. Start in push-up position with your feet on the slides, towels, or plates.
C. Walk yourself forward with your hands to the end of your runway (aim for at least 10 yards). Rest for 60 to 90 seconds (or as long as you need to recover) and repeat the alligator walk back to where you started. That’s one set. Repeat one more time.

You might also like:
•The Fastest Full-Body Workout Ever
•The Kelly Osbourne Weight-Loss Workout
•The Truth About Ab Training

Thursday, May 17, 2012

Added sugar: Don't get sabotaged by sweeteners - Mayo Clinic

Added sugar: Don't get sabotaged by sweeteners

Do you know how much sugar is in your diet? See why added sugar is a concern and how you can cut back.

By Mayo Clinic staff
If you're like many people, you may be eating and drinking more sugar than ever because it's added to so many foods and beverages. It's thought that added sugar may be one of the factors in the rise in obesity and other health problems.

Does that mean you can or should avoid all sugar? Not necessarily. Sugar occurs naturally in some healthy foods. But it's added to other foods and beverages. Desserts and sodas and energy and sports drinks are the top sources of added sugar in most American diets. Foods high in added sugar do little more than contribute extra calories to your diet — and often are low in nutritional value. They can set the stage for potential health problems.

Learn more about added sugar, including the types of added sugar, where it's most commonly found and how you can cut back on added sugar in your diet. When you know more about added sugar, you can be a savvy consumer — and maybe a healthier one, too.

Why added sugar is in so many foods

All sugar, whether natural or processed, is a type of simple carbohydrate that your body uses for energy. Sugar occurs naturally in some unprocessed foods that are staples of a healthy diet — fruits, vegetables, milk and some grains. Sugar in various forms that is added to foods and beverages is known as added sugar. Sugar is added to processed foods because it:

Boosts flavor
Gives baked goods texture and color
Helps preserve foods such as jams and jellies
Fuels fermentation, which enables bread to rise
Serves as a bulking agent in baked goods and ice cream
Balances the acidity of foods containing vinegar and tomatoes

Why added sugar can be a problem

Added sugar is often found in foods that also contain solid fats. Together solid fats and added sugars — called SoFAS — make up a whopping 35 percent of total calories in a typical American diet. When you get so many calories from foods containing SoFAS, it's a sign that you aren't eating healthy foods that contain dietary fiber and essential vitamins and minerals. Chances are that you're also getting too many calories, contributing to excess weight and obesity

And too much added sugar can lead to such health problems as:

Tooth decay. All forms of sugar promote tooth decay by allowing bacteria to grow. The more often and longer you snack on foods and beverages with either natural sugar or added sugar, the more likely you are to develop cavities, especially if you don't practice good oral hygiene.
Poor nutrition. If you fill up on foods laden with added sugar, you may skimp on nutritious foods, which means you could miss out on important nutrients, vitamins and minerals. Regular soda plays an especially big role. It's easy to fill up on sweetened soft drinks and skip low-fat milk and even water — giving you lots of extra sugar and calories and no nutritional value.
Weight gain. There's usually no single cause for being overweight or obese. But added sugar likely contributes to the problem. Sugar adds calories to food and beverages making them more calorie-dense. When you eat foods that are sugar sweetened, it is easier to consume more calories than if the foods are unsweetened.
Increased triglycerides. Eating an excessive amount of added sugar can increase triglyceride levels, which may increase your risk of heart disease.

Recommendations regarding added sugar

In the 2010 Dietary Guidelines for Americans, the U.S. Department of Agriculture (USDA) recommends cutting back on calories from SoFAS. For most people, that means no more than about 5 to 15 percent of total daily calories should come from SoFAS.

The American Heart Association has specific guidelines for added sugar — no more than 100 calories a day from added sugar for most women and no more than 150 calories a day for most men. That's about 6 teaspoons of added sugar for women and 9 for men.

Most Americans get more than 22 teaspoons — or 355 calories — of added sugar a day, which far exceeds USDA guidelines and American Heart Association recommendations.

How to reduce added sugar in your diet

If you want to reduce the added sugar in your diet, follow these tips:

Cut out sugary, nondiet sodas.
Limit candy, gum and other sweets that are high in added sugar.
Choose breakfast cereals carefully. Although healthy breakfast cereals can contain added sugar to make them more appealing to children, skip the non-nutritious, sugary and frosted cereals.
Have fresh fruit for dessert instead of cakes, cookies, pies and other sweets.
If you choose canned fruit, make sure it's packed in water or juice, not syrup.
Have your children drink more milk or water and less fruit juice and fruit drinks — and yourself, too. Even though 100 percent fruit juice has a high concentration of natural sugar, drinking too much juice can add unwanted calories.
Eat fewer added-sugar processed foods, such as sweetened grains like honey-nut waffles and some microwaveable meals.
Go easy on the condiments — sugar is added to salad dressings and ketchup.
Opt for reduced-sugar varieties of syrups, jams, jellies and preserves.
Be aware that dairy-based desserts and processed milk products, such as ice cream and sweetened yogurt, can contain lots of added sugar.
Avoid sugar-sweetened tea and blended coffee drinks with flavored syrup, sugar and sweet toppings.
Snack on vegetables, fruit, low-fat cheese, whole-grain crackers, and low-fat, low-calorie yogurt instead of candy, pastries and cookies.

Recognizing added sugar

If you're not sure which foods and beverages contain added sugar, don't despair. First, know that among the biggest culprits behind excessive amounts of added sugar are soft drinks and sugary fruit drinks. Ways to spot added sugar:

Check the list of ingredients. Ingredients are listed in descending order by weight. So if you see sugar listed among the first few ingredients, the product might be high in added sugar. Know that sugar goes by many different names, though — it may not be easy to spot added sugar even in the ingredient list. And natural sugars generally aren't included in the ingredient list.
Read the label. The Nutrition Facts label is required to list an item's total amount of sugar per serving. However, it doesn't distinguish between added sugar and naturally occurring sugar. Some, but not all, packages also state whether an item is sugar-free or contains no added sugar. But be aware that some sugar-free products may contain sugar substitutes, and some of these substitutes can cause stomach or digestive upset.

Different names for added sugar

Sugar goes by many different names, depending on its source and how it was made. This can make it confusing to identify added sugar, even when you read ingredient lists and food labels. One easy way: Check for ingredients ending in "ose" — that's the chemical name for many types of sugar, such as fructose. There's no nutritional advantage for honey, brown sugar, fruit juice concentrate, or other type of sugar over white sugar.

Here's a look at common types of sugar and added sugar:

Brown sugar. Granulated white sugar with added molasses for flavor and color, commonly used in baking.
Cane juice and cane syrup. Sugar from processed sugar cane. Further processing produces brown or white solid cane sugar.
Confectioners' sugar. Granulated white sugar that has been ground into a fine powder, sometimes with a small amount of cornstarch. Commonly used in icings and whipped toppings.
Corn sweeteners and corn syrup. Corn sugars and corn syrups made from corn and processed cornstarch.
Dextrose. Another name for glucose.
Fructose. Sugar that occurs naturally in fruits, vegetables and honey.
Fruit juice concentrate. A form of sugar made when water is removed from whole juice to make it more concentrated.
Glucose. A simple sugar that provides your body's main source of energy. Also called blood sugar because it circulates in your blood.
Granulated white sugar. This is table sugar, or pure crystallized sucrose, made by processing raw sugar from sugar cane or sugar beets. It's commonly used in baking or to sweeten tea or coffee.
High fructose corn syrup. The most common sweetener in processed foods and beverages, this is a combination of fructose and glucose made by processing corn syrup.
Honey. A mix of glucose, fructose and sucrose created from nectar made by bees.
Invert sugar. Used as a food additive to preserve freshness and prevent shrinkage, this is a mix of fructose and glucose made by processing sucrose.
Lactose. Sugar that occurs naturally in milk.
Maltose. Starch and malt broken down into simple sugars and used commonly in beer, bread and baby food.
Malt syrup. A grain syrup made from evaporated corn mash and sprouted barley.
Molasses. The thick, dark syrup that's left after sugar beets or sugar cane is processed for table sugar.
Sucrose. The chemical name for granulated white sugar (table sugar).
Syrup. Sugar comes in many forms of syrup, a thick, sweet liquid that can be made from the processing of sugar or from sugar cane, grains such as corn or rice, maple sap, and other sources.
White sugar. Same as granulated white sugar (table sugar).

The final analysis

By limiting the amount of added sugar in your diet, you can cut calories without compromising on nutrition. In fact, cutting back on foods with added sugar and solid fats may make it easier to get the nutrients you need without exceeding your calorie goal. So the next time you're tempted to reach for a sugary drink, grab a glass of water instead.

http://www.mayoclinic.com/health/added-sugar/MY00845