Here at RMO we are always taking about lifting heavy weights and although I always tell people to start out slow we rarely talk about gym safety. In this post I want to look at a few dangers that you need to know about to make sure your weight lifting is safe.

1. Not warming up properly

Not warming up properly is one of the most dangerous things you can do. Many people jump into the weight rack without taking time to do cardio or a few light weights.

Even when people do warm up they rarely do it properly. I am of the opinion that a good weights warm up should consist of a bit of cardio as well as some light weights in the area you are going to be working out. If you are going to do bench press start with a few pushups to get the area ready.

Not warming up can lead to muscle strains, tears, etc. These can be very long injuries.

2. Lifting a weight you are not ready for

One of the most common dangerous things that people do in the gym is lift a heavy weight that they are not ready for. It is a very easy way to end up with a serious muscle tear or even worse. I have heard of people breaking bones, ripping tendons and even puncturing lungs by dropping a heavy weight on their chest.

Here is a video showing you what can happen when you lift a weight you aren’t ready for. Warning - this isn’t for the faint of heart.

3. Not using the equipment properly

Another common danger is when people do not use the equipment properly. I see this all the time at the gym and wonder how long it will be before someone has a serious accident. Only use the equipment for what it was purposely intended for. Anything else is just silly.

4. Not using proper technique

Technique is there for a reason. It stops you from getting injured and it helps you use the muscles in the correct fashion. When you lift with poor technique you run the risk of seriously injuring yourself.

Take a look at this bench press accident. The guy holds the bar improperly (no thumbs) and is obviously lifting a weight he cannot handle at all. Again, this video is not for those with weak stomaches.

Technique is the most important thing in bodybuilding. I have always and I will always say this. Make sure your technique is sound every time you lift a weight.

5. Abusing your body with drugs and supplements

Steroids, excessive protein, too many supplements… all of these things are bad for your body and are a serious danger. Part of gym safety is making sure that your internal body is taken care of. If you abuse your system with steroids and other similar products you will end up sick or dead.

Valentino will attest to this:

Can you think of any others?

top image: photo credit: magnetbox

Deep Tissue Massage or Torture?

I waited around for the guy to arrive. I thought I was about to get a nice relaxing massage for the next hour. Boy was I wrong.

I entered into the room and filled out a few forms. What injuries did I have (chest and ankle) and did I have any serious health problems (nope). We had a chat about my body and anything that was giving me problems. Finally after a nice chat I stripped down and showed him a few exercises. While I was doing this he took notes on how my body moved; what was uneven, what was crooked and what was correct.

Then he got to work.

I lay on the table with my face to the floor and he started pressing points on the back of my legs. The pain was not bad at all. While he did this he talked to me about his other clients:

“Sometimes they scream or yell. Most people just giggle with the pain. I like these guys the best. Don’t be afraid to express yourself RT.”

But I was enjoying what he was doing. I didn’t feel any pain. The points he was rubbing on the back of my legs felt good.

And then it happened.

The massage he had been giving me was a precursor to what was about to happen. He started pressing the points deeply and moving them in very painful ways. And almost on cue I burst out laughing to deal with the pain.

I was a giggler.

So what does deep tissue massage do?

While I got my massage the guy talked to me a lot about what he was doing. I appreciated this because doctors and physios often don’t tell you what they are doing when they do it.

It turns out my body was WAY out of line. A chest injury I had sustained when I was 18 doing martial arts had forced me to “cradle” the pain and as such my back, neck and shoulder were very twisted. He asked me whether I had such and such a symptom and I had them all.

You see, when we have an injury on our body we tend to protect it. This protection causes us to walk or lift weights unevenly and then we start to make things worse. The goal of deep tissue massage is to re align your body and to get your movement functioning as it should.

My Ankle Injury Example
My regular readers will know that about six months ago I was playing soccer and I tripped and tore every single ligament on the outside of my ankle. There was a loud popping sound and the ankle went black and blue within a matter of minutes.

I went to the doctor and he said I needed to rest it completely for at least four months. That’s four months of no running, martial arts or squats. What the was he thinking?!

Anyway, during this time I started to limp. I didn’t want to walk too much on the ankle and as such I put more weight on the healthy ankle. This, within six short months, has made my lower back and hips way out of sink. One side of my back is now higher than the other. This is causing pain right up into my shoulders and neck.

Deep tissue massage to the rescue.

Why every athlete should get a deep tissue massage

Since I went to see this torture expert (it hurts!) I have realized how poorly I had been maintaining my body. Years of martial arts, bodybuilding and soccer had left me broken and twisted and it was affecting my health.

After a few sessions you can get your body back in line and you will be surprised how much better you feel. I am sleeping better, going to the toilet better and my hay fever has gone away. It turns out nerves in my neck were being pressed and this was causing my hay fever response to work overtime.

The reason all of you should go and get a massage is because we all lift poorly at times. We have all had injuries that we have “protected” and as such we probably are way out of line. We need to correct this to avoid a life time of back pain, neck pain, headaches and chronic injuries.

Has anyone here had one?

wednesday181

Most people will suffer an ingrown toenail at least once in their life. Especially runners. They suck. This article will talk about how you get ingrown toenails and what you can do to fix them so you can keep on running.

How do you get ingrown toenails

An ingrown toenail is when the nail grows downward so that the corners stick into the skin. This causes swelling, pain and sometimes infection.

It is usually caused by poor genetics (like me), badly fitting running shoes or toenails that are not cut properly.

How do you fix ingrown toenails?

Throughout my childhood my brother and I were always trying new things to fix our ingrown nails. Our father had both big toenails removed when he was younger as they would not grow in any other way - they were always ingrown.

The main things that you need to do if you feel an ingrown toenail coming on are:

1. Soak it
Soak the whole foot in a bucket of warm salty water. We would sit and watch television and soak it for 20 minutes on and then 20 minutes off.

2. Disinfect it
The next thing we would do is put some betadine on a cotton wool bud and stick it to the toe with a bandaid. Let it soak like this overnight and then wash it in the morning.

3. Cut your nails properly
If you want to avoid these pesky ingrowns you need to cut your toenail in a nice straight line. Do not be tempted to trim out the corners; you will probably make it worse. Make the top of your nail a straight line.

4. Get properly fitting shoes
If your toenails rub in your shoes you are more likely to get an ingrown. Make sure your shoes are not too tight, especially if you play fast paced sport in them.

5. See a doctor
My brother now has one toenail removed because he let it get so badly infected they had to remove it to clean it all out. Make sure you see a doctor if you feel like it is becoming a problem. If you get more than one or two ingrown toenails per year you should probably get a podiatrist to check them out.

Conclusion on ingrown toenails

These things are pretty annoying. Remember that nothing I say here is “medical advice”. If you have a problem you should see your doctor and get a proper opinion.

Does anyone out there get ingrown toenails often?

When we think of Tai Chi we think of an old Chinese man practicing alone in the park. We don’t really think that it could be of any benefit to us. However, Tai Chi is a powerful tool for improving your health. It is even useful for bodybuilders!

What exactly is Tai Chi

Tai Chi is actually an ancient Chinese martial art. It focusses on slow external movements with the aim of increasing the internal strength, power and health of one’s body and energies.

Despite its slow movements, Tai Chi is a powerful martial art and can be used in combat. This, however, can only happen after years of training. The primary goal of Tai Chi is health, wellbeing and internal strength.

How does Tai Chi work?

Tai chi uses slow movements (forms) in order to manipulate the internal energies of the human body. According to Chinese medicine the body is made up of small energy channels through which our internal energy flows. By applying pressure to certain points on the body we can manipulate that energy as is seen in acupuncture. However, one can also use movement and the breath to control these energies and this is how Tai Chi works.

What health problems does Tai Chi help?

By performing Tai Chi on a regular basis one will be able to clear blockages in these channels as well as strengthen the energy itself. It will help heal small health problems such as muscle injuries and any sickness related to a blocked channel. Some illnesses that are often cured by Tai Chi include:

• Hayfever
• Migraines
• Digestive problems
• Sexual function problems
• Neck and back pain
• Arthritis
• Stress and anxiety

It is also now being used as part of a wider range of treatments for more serious illnesses such as cancer. Although Tai Chi does not profess to cure such illnesses, it has been known to make other treatments more effective.

So how does Tai Chi help muscle growth?

One major benefit of Tai Chi is that it helps your muscles recover quicker. When you can learn to manipulate your internal chi or when you improve your chi strength you find that your muscles recover faster after a workout. This is a big bonus.

As we know, muscles break down when you lift weights and the muscle growth happens when the repairing starts to occur. If we can repair the muscles faster we can hit the gym again in order to start the process all over again.

Tai Chi also helps muscle growth by teaching us to be in better control of our body. When we can isolate our muscles and tense them mentally we can get a better contraction each time we lift weights and this will assist us in our gains.

There are some foods that you really should never eat. They have a negative effect on your body and can lead to health problems, weight gain or even disease.

The question is: how many have you eaten this week?

1. French Fries
These deep fried treats are the favorite of many. They taste damn good but are one of the worst things you can put in your body. They have too much salt, saturated fat and many times trans fat. Too many of these and you will make yourself sick.

2. Meat
This is going to cause some debate, I can see it now. However, there is evidence to show that too much meat has a bad effect on the body. It has also been shown that if you eat meat everyday you are more likely to get cancer than if you lived on a vegetarian diet. Meat now-a-days has a lot of added hormones and chemicals that are used to make the animal grow faster so production can increase. It is not good for you at all.

The world has such a dependance on meat and it has become unhealthy. Many people eat meat three times a day and this is too much for the human body.

3. Coke
Coke is, for a lot of people, like water. However, it is high in sugar, sodium and is very bad for you. It causes a massive sugar rush and as such your body’s insulin levels get screwed around.

4. Doughnuts
Have you ever thought about how a doughnut is made? It is basically sugar mixed with flour, fried in saturated fats and then sprinked with mroe sugar! Far out. This is one food that really shouldn’t even be eaten as a treat and yet we see people (especially in the USA) eating them on a daily basis.

5. Deli meat
While I am not big on any meat the meats that you buy at the deli are particularly bad. They have been sitting in that cooled cabinet for a long time and are laced with preservatives and other additives. I always laugh when bodybuilders tell me they get their lunchtime protein by having a sandwhich with some compound turkey. That stuff is sugary and very bad for your health.

6. Chinese food
I love Chinese food. It is my favorite. However, you have to find that right place to eat it. Usually it is full of MSG and other dodgey substances. Usually the places that cook it in five minutes and pack it into a little box are pretty bad. Try to find a traditional place that is run by a small family. Generally they cook according to the family custom and this is much better for you.

7. KFC
If you made a promise to pick one fast food joint to never visit again it should be KFC. The chicken is terribly bad for your body. They chickens are given hormones and raised in terrible conditions. Most of the food is fried in fat and served with salt and other spices we don’t know the origin of. After all, they are secret! Don’t get me started on the mashed “potatoe”.

8. Beer
How many beers do you have per week? Beer is basically empty calories with carbs. Not good for weight control. However, the process that your body uses to get rid of the beer also can cause some problems.

If you are into fitness, bodybuilding and exercise then there is not doubt you have heard about overtraining. In this post I want to look at what causes overtraining and five ways you can tell if you are overtraining.

What is overtraining

Overtraining is experienced by all types of athletes and it is when you are working out your muscles so much that they have no time to recover. For example, if you are a bodybuilder it means that you are working out your muscles because they get a time to rebuild after your last workout.

From this simple definition it is clear that more of us are overtraining than we think.

5 sure signs you are overtraining

There are many signs of overtraining and often they are misdiagnosed as something else. Here are the main ones I teach people to look out for:

1. Fatigue
If you are always tired and always need sleep then there is a chance you are overtraining. This one is hard to pin point, however, as it can be caused by so many other things in your busy life. However, if you are working out five times per week and restricting your diet then chances are you are fatigued from overtraining.

2. Long term sore muscles
When we lift weights we get sore muscles. That is normal. But how long do they stay sore? If you are finding that your muscles are getting sorer for longer then perhaps you are doing too much and not giving them enough of a chance to rest.

3. Erection problems
This might sound strange but many males report that they have trouble getting sexually aroused when they are overtraining. This ties in with fatigue but can be a sure fire sign if you have never had this type of problem before.

4. Anger
Getting angry and irritated is another common symptom of overtraining. I always thought the people in my gym were jerks but it turns out they have an excuse! In all seriousness, if you are more angry than you used to be it might be your body’s way of coping with the lack of time it has to repair and rebuild.

5. Getting sick
If you are the type of person who gets the common cold every couple of weeks then you might be overtraining. I have a friend like this; train hard all the time and never give their body a rest. As a result they are sick and coughing all the time.

How to easily prevent overtraining

If you feel like you might be experiencing some of these problems then take a week off. Do no physical exercise at all except maybe a few light walks. It is important for extreme athletes to take a few weeks off every year. We often forget this. Professional footballers have two months off at the end of every year so why should we be any different?

You also need to make sure you are eating right and sleeping enough. Most overtraining problems can be traced back to these two categories.

Conclusion on overtraining

Overtraining is not really something to be proud of. It means you are working hard but you are not working smart. It is not good for muscle growth and it will lead to increased levels of injury and an overall lack of wellbeing. Give your body a rest.

8 Tips for Coping with Stress

Everyone gets stressed. Some people get really badly stressed. It is important to have techniques available so that you can manage your stress levels and get on with your life. Here are some tips for coping with stress.

1. Breathe
It is important to try to regulate your breathing. If your breath becomes short and fast you will struggle to calm yourself down. Try to adopt the buddhist way of breathing; deep breaths through your nose that takes the air down to your lower stomach. This is an important tip.

2. Drink some tea
There are many teas on the market that help you relax. The green teas from Japan are particularly good for this. Try to have a nice cup without any sugar when you feel stressed. I find Jasmine tea’s refreshing smell alone calms me down.

3. Talk to someone
It is often better to talk to a loved one about what is stressing you out. Even if it is something trivial like having to pick up the kids and then take the car to the mechanics can become less stressful if you share it. It helps you sort things out in your head and plan. This leads on to number four.

4. Plan things out
If you write things down and put them all in a logical place then your stress will reduce itself straight away. For example, if you have a big business presentation coming up write down a timeline and state what you need to achieve each day. Seeing it on paper broken up into time slots helps you realize that it isn’t that big of a task.

5. Get out into the sun
Depression and stress levels have been proven to decrease when you get out into the sun. It might have something to do with the vitamin D that is produced. It doesn’t matter. Slip, slop, slap and then go for a run in the sun. It does wonders for stress levels.

6. Learn how to meditate
Now this might sound a little dreamy but it is my most important tip for dealing with stress. Meditation does not mean that you have to sit down cross legged and say “OM”. What it means is that you train your mind to deal with the thoughts. And that is what stress is; thoughts. Nothing more. You are in control of your mind and when you realize this the thoughts stop becoming so powerful. The trick is to notice the stress as soon as it arises. Say to yourself “Oh there is some stress…” and let it go. Don’t try to shut it down, just look at it. The stress will naturally vanish.

7. Weight train heavy
Lift some heavy weights. Science has shown that heavy weight training increases your body’s natural defenses against depression and stress. When you weight train they are released into your blood and you feel better than you did before.

8. Don’t let people speed you up
The western world is so fast paced. We are all forced into deadlines and due dates and it gets us stressed. Try not to let anyone pressure you into doing something faster than you think possible. You take the lead and set your own deadline. While this is not always possible it is often something very easy to do.

Is caffiene good for you? That is the question on everyone’s lips. We drink coffee, cola, tea and as such we get a lot of caffeine everyday. But what do you really know about it? Is it healthy or not?

Caffeine: Healthy or Deadly?

I thought it would be a good idea to take a deep look into caffeine and find out whether it is something that is good for you or not. I started doing my research and the first thing I noticed is that there is a lot of conflicting information about this substance. Some say it is good, other say it is bad. So have a read of this article and then decide for yourself.

Some basic caffeine information

Here are some basic facts you should know about caffeine before we get into the debate about its health properties.

It is a drug
The first thing you should know is that caffeine is a drug. What this means is that it has the potential and properties to become addictive. This is a bad thing.

It is the most popular drug in the world
By far, caffeine is the most popular drug in the world. It is consumed in many forms by people of all different age groups in every country on the planet. Big time.

It is in many products
Caffeine is not just in coffee. You will find it in teas, chocolate, soft drinks as well as many medications and fitness products.

The Advantages and Benefits of Caffeine

Now it is time to take a look at some of the advantages of this popular drug.

1. It makes you feel good
When you develop a slight addiction to caffeine it makes you feel good when you consume it. This is evident in people who drink a lot of coffee. An early morning cup makes them feel great but if they go a day without one they are grumpy and tired. So this benefit is also a negative.

2. It is a performance enhancer
Professional athletes have been using caffeine for a long time to enhance their training and workouts. While it is usually illegal to use during a sporting even itself, caffeine does provide you with a lot of energy and extra stimulation. It might help you go that little bit farther.

3. It increases mental alertness
If you need to study for exams or work then the stimulants in caffeine can help you stay focussed for longer. It helps you stay attentive and alert but too much can make you too awake.

4. It can help with weight loss
It has been shown for a long time now that caffeine can improve your weight loss results. For example, many bodybuilders will take a caffeine supplement or have a cup of coffee before going to the gym to do their cardio as it can help with the workout. The way it does this is to speed up your metabolism as well as helping to break down the fat itself.

5. Prevents bowel cancer
One of the best benefits of caffeine, however, is that it can help prevent bowel cancer. This is in relation to coffee - it can help you clean out your bowels by making you go to the toilet more; partly due to the diuretic function that it has.

6. Prevents other illnesses
Caffeine in some forms has shown to have a preventative effect for some long term diseases like diabetes and alzheimer’s disease. This is a big bonus for anyone who drinks coffee or tea.

Disadvantages and Dangers of Caffeine

Now that we have looked at the advantages of caffeine it is important to look at some of dangers that are associated with this drug.

1. Sleeplessness and anxiety
If you have problems sleeping or are highly stressed then too much caffeine is a bad idea. This relates to the stimulant effect that caffeine has one the body - it wakes everything up.

2. It can increase blood pressure
If you have heart problems then this drug isn’t a good idea (nor is any drug for that matter!). It has been shown to increase blood pressure as well as speeding up the heart rate.

3. It is addictive
The bad thing about drugs is that they are addictive. Once your body gets used to a certain amount it needs more to stay happy. This is the same with caffeine. Many people start off drinking a cup of coffee in the morning but after a while they need one at lunch and in the afternoon as well. Soon they need two in the morning and so it keeps on going. Be aware that caffeine is addictive and this addiction will negative the benefits that the drug brings.

4. It comes in bad foods
Think about the times when you consume caffeine. Usually it is a coffee with cream and two sugars, a glass of Coke filled with more sugar than you care to think about or in chocolate where, again, the fat and sugar is a worry. This is a serious downside to caffeine, especially for those trying to lose weight.

Conclusion on Caffeine

Like anything that we consume it is important to do it in moderation. If you are drinking more than two cups of coffee per day it is likely that you will start to see some harmful effects. However, all the studies show that caffeine can be helpful in small amounts.

Just don’t get hooked…

There are certain foods that should be part of every bodybuilding diet. If you miss out on these you miss out on big gains.

11 Foods essentail to a healthy bodybuilding diet

Lets take a look at some foods that I feel are essential to a bodybuilding diet. Some of them are fod health reasons whilst others are there for their anabolic muscle building properties.

1. Fresh milk
Milk has got to be the heart and sole of my bodybuilding diet. I attribute a lot of my gains to it. However, I don’t just drink ordinary milk from the supermarket. I really feel that a good quality raw milk from the health food store is a much better option if you are trying to get big. The proteins are still intact as the milk has not been heated.

2. Eggs
Eggs are like a powerhouse of protein and essential fats. Eggs have got a bad wrap in recent years from people who are worried about cholesterol and for this reason they reccomend you do not eat too many egg yolks. I am not sure this information is correct but it is better to err on the side of caution. One thing is for sure though; eggs are a must for any bodybuilders diet. Try and eat them raw in a protein shake with some milk and fruit. Perfect.

3. Water
If you are eating large amounts of protein you need to keep your kidneys healthy by drinking lots of water. This helps flush out a lot of the junk and makes your body’s cells function a lot better. Many bodybuilders say you should drink up to four litres a day.

4. Bananas
Although this is not a typical “bodybuilding food” I have found them to be quite special. Bananas are full of potassium as well as a whole host of other nutrients. They are probably the most beneficial fruit that exists and they should be eaten daily. Keeping your body healthy is very important.

5. Spinach and other green leaft vegetables
As more and more scientific research is done we are increasingly hearing about the benefits of green leafy vegetables. This stuff is dirt cheap to buy at a good food market and you can put it with just about everything. I have them in soup, pasta, salads, steamed vegetables, vegetable juices, etc. They are full of Vitamins A, C and contain a lot of calcium, folate and fiber. It is said that these foods also help to prevent cancer and clean out the blood. This is perhaps important for bodybuilders where a lot of lactic acid builds up in the body on a daily basis.

6. Yogurt
Again, go to the health food store and get some real yogurt - not the stuff in the supermarket that is full of sugar and salt. You might only be able to find it in its original form which tastes pretty crap in which case you can just add berries and other fruits to it. Yogurt is great for some extra protein as well as calcium and Vitamin B12. Make sure your yogurt has an active live culture strain in it as this helps your immune system fight off bacteria and can keep your body healthy during your bulking up phase where you are eating a lot of “heavy foods”.

7. Nuts
Every different type of nut is hailed by some group as being an amazing health food. They contain protein, Vitamin E, essential fatty acids, fiber, etc. The best types of nuts for your health are almonds, hazelnuts, pine nuts, walnuts and pistachios. Try and eat a handful of mixed nuts everyday.

8. A good whey protein powder
Many old school bodybuilder think that you do not need supplements to get big. I am not so sure. I grew when I started taking a quality whey protein powder as my post workout meal. However, the most impressive benefit about whey protein is that it is now being hailed as an amazing food for improving your immune system and increasing your body’s ability to fight disease. The brands with lots of free floating amino acids are said to be particularly good and are even being used on cancer patients.

You can get some quality proteins at the best prices in our Real Muscle Expert Shop.

9. Potatoes
These are a bulk food. They are full of carbs and are great for energy. However, they also have more Vitamin C in them than an orange as as such can be very good for your health. I eat them almost everyday in soups and vegetable dishes.

10. Cereals
Again, these are good energy foods but they also contain a lot of fiber, folate and calcium which you need to keep your stomach and blood healthy.

11. Multivitamins
Vitamin E, A, C and B12 are pretty important for bodybuilders. Invest in a good multivitamin. They are cheap and easy to use.

Conclusion
Bodybuilding is not just about getting big; it is about getting healthy. Many bodybuilders get big at the expense of their health but this is not the real way to do it. Unhealthy bodybuilding is short term and stupid. Make sure your diet is balanced and not only will you grow, you will continue to grow long into the future.

Heart disease is the number one killer of men and women in the United States. And based on the success of our last heart related post, what is a healthy resting heart rate, is seems a lot of people are becoming interested in the health of their heart.

Here we will take a look at some basic but essential tips for keeping your heart young and healthy.

How does a heart become unhealthy?

Before we look at the tips for keeping a healthy heart we need to have some idea of how it becomes sick in the first place. Although the science behind heart disease in complicated the basic idea is simple - your heart becomes unhealthy usually when the coronary arteries become blocked or narrowed. This means that blood and oxygen supply cannot get to the heart as easily.

It is this form of heart disease that kills most people in America.

How do I prevent heart disease and keep a healthy heart?

The best thing about heart disease is that you can do so many things to prevent it. It is not a foretold destiny that cannot be changed, it is a very workable situation.

Here are some basic things you can do to keep a healthy heart.

1. Increase good cholesterols
Cholesterol has got a bad wrap over the past decade but the problem is people now think all cholesterol is bad for your heart. This is not true. In fact, good cholesterol (or HDL-C) plays a huge role in keeping your heart healthy and preventing heart disease. It is important to cut out the bad cholesterols but also to increase the good ones. Take some time to research these two and find out what foods to avoid/adopt.

2. Stop smoking
If you are a smoker you really have no hope for good health. You will sooner or later die a painful death from a heart attack or some form of aggressive cancer. I often get stuck into smokers on this site because smokers really have no business looking into other healthy aspects of life if they are still going to continue smoking. What’s the point? It’s like sweeping kitchen floor while the rest of the house is on fire - no point cleaning up the small mess while a big one is about to happen.

There is hope though. Smoking is something that is controlled 100% by you. It is something you can change and you can do it today. And the statistics are clear; if you stop smoking your life expectancy, healthy and wellbeing will all increase almost overnight.

Stop smoking.

3. Exercise, exercise, exercise
The advice given by heart experts often changes over the years but one thing has stayed strong the entire time. Exercise is good for your heart. It keeps it healthy and functioning normal. The heart itself is a muscle and like any muscle it needs to be worked out. A mixture of weight training and cardiovascular exercise is a great way to approach your exercise for a healthy heart.

4. Cut out sugar
Refined sugar really is a poison. Man-kind is addicted to it and we eat it in very unhealthy quantities. Many people do not realize, however, that sugar can have a negative impact on your heart’s health. In particular, if you suffer from diabetes you are going to get yourself into a lot of trouble. The best idea is to cut out refined sugar from your diet and replace it with healthy natural foods like fruit and vegetables.

5. Cut out saturated fats
One of the biggest enemies to a healthy heart is good old saturated fats. Many people think these fats are only present in deep fried foods like hot chips but this is not the case. Saturated fats are everywhere. It is important to take the time to find out what foods these fats are in an cut them out. You will be surprised.

6. Take a healthy heart supplement
Some supplements have been shown to have positive effects on heart health. A popular one is Omega 3 fatty acids which come from deep sea fish. Furthermore, magnesium and calcium are also said to be good for the heart. Have a talk to your local nutritionist and get some ideas about what supplements you should be taking for your heart.

7. Lose weight, fatty
If you are one of those people who typically puts weight on around their belly then you are more likely to suffer a heart attack. This is the results of a new study which explores the effects of being overweight on heart health. The bottom line: if you are fat you need to do something about it. Even small amounts around your belly contribute to poor heart health. Start cleaning up your diet and exercising on a regular basis.

8. De-stress
Stress is an important factor in these matters. If you live a stressful life and go to a stressful job you are more likely to be a heart attack victim. Learn how to de-stress and do it on a regular basis. It might save your life.

9. Drink green tea
Green tea has been shown by scientific studies in Japan to reduce your chances of getting heart disease and some types of cancer. The statistics were quite amazing as the chances dropped quite considerably. While there is still more research to be done on the effects of green tea it is a safe bet to assume that a few cups of green tea will go a long way for your health.

Conclusion on heart disease

These nine tips are valuable if you want to keep a healthy heart and prevent heart disease. Do not think that this disease is something that happens only to other people. It will happen to you. It is so common you can pretty much put money on the fact that you or your partner will suffer from heart disease. Take steps today to avoid it.