How long does your workout have to be to get the optimal results in muscle mass as well as the fat burning benefits? Should it be as long as a 2 hours so that you get a “great workout”, only as long as an hour? It should actually be no longer than 45 minutes and if it is, you’re not training with enough intensity. It should be shorter, not longer. The question the becomes “How short should your workout be to receive the best muscle building stimulus?” 45 minutes? 30 minutes? 15 minutes? How about as low as just 7 minutes?
[NOTE: this was a 5 day special that ended Sunday May 24th. This Half price sale is over]
I began my muscle building workout program back in 1991 when I was at my lowest weight of 187. At the time, I trained at home and my workout lasted about an hour.
I eventually outgrew my home gym and began training at the gym. My workouts grew to be over 2 hours in length with 30 minutes of that being abdominal training alone.
I trained 5 days a week, Monday through Friday, but by Friday, I was often too exhausted or just not interested any longer. I battled fatigue, burnout, low sex drive and was sick a lot of the time.
Fast forward 17 years.
I saw this 7 minute muscle workout routine that Jon Benson was talking about and to be honest thought it was so stupid. 3 minute abs and a complete muscle building workout in 7 minutes.
Then I listened to his “How It Works” audio, and thought ”hmmmmm”
Then I heard from a very fit friend who said she collapsed during one of the workouts from exhaustion and then thought "what the hell is this thing?" and "I have to have a serious look at it"
In January, I began using the it and got gains in strength and size very quickly from using the very short 7 minute routines.
I found that it was the most efficient thing I’ve ever done, not only in the time spent in the gym, but in the way it works. I’m able to sufficiently stimulate my muscle groups in the short 7 minutes and then walk out of the gym.
I’m saving a lot of time and I’m getting results.
I track all my workouts so I know when I’m progressing and by how much. In a couple of instances, I’ve had a 35% increase in strength from one week to the next.
I’m actually INTERESTED in going to the gym again, fascinated by the results and crave my workouts. Yes, I crave them again.
In February, following a week off in Vegas, I progressed to the second stage of the program which doubles the workout time to 14 minutes (two of the 7 minute routines back to back) and in some cases added in a portion of the 3rd stage.
I can split the 14 minutes into two workout sessions, one in the am and one in the afternoon, or if it’s a rushed day, I can do it all in one session.
The other day, I was out for lunch with some buddies and one said "holy shit, you’re packing on some upper body size"
That was great for the ego, let me tell you.
7 Minute Muscle for Half Price
If you’re short on time, want to change up your current weight loss workout program, or have NEVER done a workout ever before in your life, this program is for you. For the next 5 days, I can offer the seven minute muscle workout for HALF price if you follow me on twitter.
If I didn’t tell you about this amazing half price sale, I wouldn’t be doing my job, and I’d never hear the end of it from my readers and subscribers (who I told about it on Saturday when I first heard)
I’ve had a lot of feedback since I began talking about it on facebook that "it sounds good but it’s too much money."
Not for the next 5 days.
Like I said, when I first heard of it, I thought "How can this be possible in just a short 7 minutes" but in fact, the science behind it is sound.
We THINK we need to spend 45 minutes or more in the gym so that we’re *really* working our muscles, when in fact, more is often not better. In fact, most of the time, more is not better.
It was when I began training every other day that I got my best results and my best gains.
Well, this 7 minute muscle program takes that to a whole new level.
With this program, there are three stages, and each lasting a whopping 7 minutes (plus 3 minutes of abs). The idea behind it is that you’re getting the benefits of a 45 minute workout in just 7 minutes resulting in enough stimulus to make the muscle grow while at the same time reducing the impact on your central nervous system so that you’re not stressing your immune system.
It’s NOT easy, but it’s NOT heavy and hard either.
In fact, the 7 minute muscle workout is probably the easiest way to get started in weight training for the obese individual.
It DOES require a gym, but other than that, it’s very straight forward and designed to move your forward ever single workout. There were some weeks where I had a 33% increase in my strength from the week previous.
So here’s the great part now:
I have been given access to a 50% off coupon, so that YOU can get this program at HALF the price, but it’s only for the rest of this week.
I believe there are only 5 days left, so you have to act quickly.
What’s the catch? …..
It involves twitter.
The half off coupon is available to anyone who follows me on twitter using this special interface. The tweet a sale interface allows me to offer the coupon to people who are use it to follow me.
Yes, you have to use the tweet a sale interface because it's what tracks who's following and who gets the coupon.
If you don’t have a twitter account, simply create one, they’re free, then follow me on twitter and voila, you will be sent to the special promotion page where you will get your coupon.
As a free gift as well, you will have access to a Carb Rotation Cookbook.
It comes with a complete video training guide too, detailing how the workouts should look. No reason that someone completely new to weight training couldn’t get started right away.
The Seven Minute Muscle Workout is fantastic for anyone who’s short on time and still wants to get in a serious muscle building workout, moms who are short on time, anyone wanting to break up the monotony of their current workout, or even first time weight trainers who want to build muscle so they can look better, feel stronger and burn more fat.
I have two cats Pumpkin and Boo and after playing with them just now, receive some great new information on Cat Workouts. Yes, YOU too can now do workouts with your cats. Complete cat training videos for working out with your favorite feline friends.
Cat Workout - Lunges
See the complete set of free workout videos for you and your cat at cat workouts. Thanks to Dallas H for bringing this to my attention via facebook.
This is a response to an email I got from a friend through facebook. Christina recently went to the gym for the very first time earlier this week with my girlfriend Darlene. On Monday, they did a little fitness assessment and then did a short workout so that Christina could find dumbbell weights that were comfortable for her. She intends to purchase the dumbbells and continue her workouts at home.
Today she asked me about the timing of food and her workouts. She asks if she should eat before or after her workouts.
It depends on what you want to accomplish. Exercise on an empty stomach is said to burn more fat because you’re using fat rather than any glucose running through your veins. Exercise in the morning, after fasting all night should burn more fat, or so they say.
Exercising directly after eating diverts blood from the stomach, required for digestion, to the muscles. Doing so results in an incomplete digestion process, so that’s not good either.
Exercising in the afternoon or evening would obviously require you to eat before hand, including as many as 2 or 3 meals already.
If you want to go heavy and hard in your workout, you should be having a pre-workout meal about 2 hours before you exercise. This is the one time starchy carbohydrates do you well. I prefer yam, sweet potato or brown rice at this meal, or if you're a Sunrider, a Sunbar (or two) and a Nuplus also provide the energy you're looking for, in an easily digestible format.
Eating after you exercise is also required to replenish the glycogen used during the workout. You should eat within 20 minutes of a workout, to reduce catabolism. A piece of fruit or two should hold you off until you can get home to cook a full meal.
It really comes down to semantics I guess. What do you mean by eating before you exercise?
Here’s my approach.
I do my cardio followed by 20 minutes of interval training first thing in the morning on an empty stomach. I start my day with a big mug of Sunrider Calli tea along with some stevia and head to the gym.
I eat my breakfast after my morning workout, then meals 2 and 3 following that.
It should be noted that I eat roughly every 3 hours, allowing for each meal to be completely digested before adding another one on top - a good principle for anyone to follow.
I then do my weight training in the afternoon or early evening and eat immediately following my workout. My post workout meal is an apple or two while in the locker room and on the way home, at which point I make a green smoothie using this recipe:
My Post Workout Shake
1/2 cup sunflower seeds 2 leaves Swiss chard (kale, spinach or any other dark leafy greens are good too) 1 good squirt of Sunrider Vitafruit Sunrider stevia Sunrider NuPlus (berry)
Then while I’m drinking this smoothie, I cook my post workout meal.
I am very conscious about the timing of my food and my workouts. As I eat every 3 hours, allowing for each meal to fully digest, I like to have my post workout meal at 3 hours past my previous meal. In so doing, my workout is about 2 hours after my previous meal.
Exercising 2 hours past my previous meal, or pre-workout meal, allows for it to digest and begin providing me the energy I need to train. I’ve been following this method since I began in 1992. I’m so picky about it in fact, that if I go more than 3.5 hours, I’ll eat again, instead of training – putting off my exercise for another 2 hours.
So to answer your question about eating before or after you exercise the answer is that both are important, but it depends on your situation and goals. I would not train immediately after eating, but rather allow for the meal to begin providing energy for the exercise, then eat immediately afterwards to replenish the glycogen stores used up during the workout.
There are a lot of times that I feel that there are a lot of women who are stronger than me, and that inspires me. It inspires me to train harder myself, to become better and to inspire others, men and women to become better.
Varya does some pretty spectacular feats of strength. Here's one she did
So I'm just wondering if you do pushups. Simple question really, and I'm looking for a straight forward answer. Pushups are the benchmark of fitness - and the exercise most newbies are afraid of doing.
Do you do them at all? Do you have a plan in place for becoming better at them? Do you do pushups every day? do you use any of the devices, such as the perfect pushup or other such devices?
What do you think is the ultimate target goal for pushups anyway?
100 pushups a day?
100 pushups in a single session, without stopping?
What sort of pushup experience do you have, what's your goal and what program do you have in place to reach it?
Want to get in a quick 10 minute leg workout that burns fat, increases metabolism and makes you sweat? What if you can’t leave the house and you’ve got kids to deal with? Angie the Fit Chic proves that you can get in an effective 10 minute leg workout in this video by her personal trainer husband Scott Tousignant.
Drop sets allow you to get maximum results with minimum time and are a part of Angie’s Fit Chick workout program.
I sent out an email to my subscribers asking for their opinion about what it is they wanted to learn more about.
It was overwhelmingly in favor of these top 6 items
1. Weight Loss Information 2. Weight Loss Tips 3. Fitness and Exercise Information 4. Exercise and Fitness Tips 5. Natural Health Information 6. Whole Food Recipes and Cooking Tips
Well, I’m happy to see those results because they’re all related. Natural health principle’s including whole foods, improving digestion and elimination, reducing stress and becoming more active in both weight bearing exercise as well as cardiovascular exercise all result in a healthy lean body.
Cleansing and Detoxification came in #7 on the list and will be a primary focus of my new book Fat Loss Fundamentals.
Of the 25 questions I asked, it’s #8 that is why I’m writing this post.
I’ve recently come across a great resource that I’d like to offer you for free.
There is no investment except for that of your time, which is required but I think you'll agree that anything valuable is worth your time and effort and than includes the body you want.
If it's a fit, lean, healthy body, then this is for you
When people first approach me and ask me for assistance in their weight or health and want to know what to do about it, I usually reply with a question:
"What do YOU think you need to do?"
Most people already know the answer.
It’s a change in lifestyle including beginning an exercise program and a change in eating habits from processed foods to whole foods.
In the survey I included a question asking about what sort of exercise and fitness information my subscribers wanted.
I had no idea where they were at in their weight training program,so I asked.
I asked three specific questions ...
Exercise programs and examples for beginners?
Exercise programs and examples for intermediate?
Exercise programs and examples for advanced?
The 8th most important thing they wanted to know about, of 25 questions asked was
Beginner Weight Training Exercise Program and Examples
What if I told you that I could offer you a 7 day intro to a beginner weight training program, with no catches, that you can repeat at no cost and zero risk?
What if the 7 day course included pictures and videos of the 15 exercises, showing you how to perform them?
What if the 7 day course included ready to print workout journals that you can use over and over again at no cost?
What if this zero cost 7 day intro came with a shopping list taking you by the hand and guiding you through the best proteins, carbohydrates, fruits, veggies and fats for you to stock your cupboards with?
If you had access to the exercise videos, the exercise logs, the shopping list listing all the fruits, veggies, fats and proteins, would you make use of it?
My friend Rich Tweten is a personal trainer from Vancouver who took his No Fat Lies 90 Day Rapid and Permanent Fat Loss Solution program and paired it down to the very basics for this FREE 7 day introduction so that you could take action and get started right now.
You’ve heard me talking about the movie The Secret a lot.
Not only have I seen it numerous times, but I’ve worked personally with at least 2 of the teachers. I even ran a contest giving away 4 copies of the book "the Attractor Factor" by one of the teachers, Joe Vitale.
The secret to "The Secret" is taking action.
You put out your intention to the Universe, God, whatever you want to call it, then when presented with an opportunity, your only duty is to Jump, to take action!
I just want to repeat it again, that there is "no charge"
Rich has coached many clients including Kristen Daltan who starred in Stephen King’s "the dead zone" and played Jack Nicholson’s "girl" in the 2006 movie "The Departed" which won an oscar for Best Picture and writes a column for Fitness Experts, a fitness magazine distributed across Canada.
In short, he knows his stuff and is completely dedicated to his clients getting results.
Let me summarize what it is you’re getting in this beginner weight training program:
15 videos showing the exercises and how to perform them
Exercise Journals - Ready to print and use over and over
The Ultimate shopping list
Three 20 minute cardio burn workouts
That’s 7 days of workouts all at zero cost.
Wait, 3 days of weight training and 3 days of cardio burn workouts does not equal 7 days of workouts.
What’s up with that?
The 7th day is a secret. You’ll have to get the course to find out what happens on the 7th day, but let me say this:
If you’re subscribed to my blog, you’ll have heard that Jessie began a 6 day a week weight training and cardio program from scratch knowing nothing about exercise, food or the gym. In fact, she was afraid of the gym, but she busted through that fear because she knew she had to take action.
She took her 4 kids for a day trip to two local gyms and then bought a membership.
She’s dropping between 2 and 4 pounds a week steady, week in and week out and writing about her experience on my blog.
If Jessie can do this with 4 kids, what’s stopping you?
You’ve asked for this and now you’ve got your opportunity to take action
One of my favorite quotes is by Johan Von Goeth 1749 – 1832
Until one is committed, there is hesitancy, the chance to draw back, always ineffectiveness, concerning all acts of initiative (and creation). There is one elementary truth the ignorance of which kills countless ideas and splendid plans: that the moment one definitely commits oneself, then Providence moves too. All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision, raising in one's favor all manner of unforeseen incidents and meetings and material assistance which no man could have dreamed would have come his way. Whatever you can do or dream you can,.... begin it! Boldness has genius, power and magic in it.
PS. a subscriber recently asked me a question about why I haven’t written my own book yet and about being able to trust the people I refer. I would not refer them if I didn’t know them, their integrity or their ability to put forth a product that they stand behind and that I know works. You’re trusting me and I’m not about to blow that trust by offering a shit product.
My passion is natural health and fitness. I love working out and I see it’s incredible importance in getting the body you truly desire. I'm not passionate about writing about it however, so that’s where Rich comes in. He’s passionate about it and I don’t have to re-invent the wheel. Get the 7 day primer . Take action
PPS: Rich’s 7 Day Beginner Workout Primer is almost exactly the same routine I began with myself after I lost 300 pounds, but I had to create my own journals rather than having them pre-made for me like Rich does
Scott Tousignant from The Fit Bastard recently wrote an article about how to exercise less and get better results on your weight loss program. Scott and I both agree that once you've passed the beginner stages of training and your body is ready for a powerful workout, the best way to get results is to lower the time in the gym and increase the intensity.
5 Rules For Getting More Out Of Your Workout
1) You need to have purpose and passion at the foundation of each workout.
Purpose comes from realizing that this individual workout is a step toward achieving your ultimate fat loss goal.
Passion comes from realizing all the benefits associated with accomplishing your fat loss goal, such as looking hot in a bathing suit, getting compliments from your friends and spouse, landing your dream job or getting a promotion, increased confidence and self esteem, knowing that you will be around to play with your grandchildren or see your own children get married, and so much more. 2) Make every workout count.
You’ve got to give maximum effort to every single rep of each set of every exercise you do. One way that you can do this is by having an intense focus on the individual muscle that you are working. Feel the muscle working and push it to exhaustion. You need to connect your mind with your muscle.
If you’re going to go to the gym, you’ve got to give it everything that you’ve got!
3) Choose a weight that is challenging and push it to momentary muscular exhaustion.
5 pound dumbbells usually don’t cut it. Stimulate those muscles and force them to change to give you the defined body that you deserve.
4) Cut your rest time right down.
There are times when I only allow 15 seconds rest between sets, and if I’m super setting or drop setting I may not rest at all. This is the reason why many of my workouts only last for 20 minutes. It’s also the reason why there isn’t a dry spot on my shirt at the end of the workout and my heart rate is higher than the people that have been on the treadmill for an hour.
I created The Fit Chic and The Fit Bastard workouts to be incredibly time efficient so you get the most out of your time in the gym or in your home gym so you can carry on with the rest of your life. Most of the workouts take less than 20 minutes. Some as little as 10 minutes.
When you increase the intensity you can cut your workout time way down and it will be much more effective than the long drawn out programs that most people are doing.
5) Continuous and consistent progress is a powerful way to increase your intensity.
If you are better this workout than you were the last and you plan on being better the next workout than you were this one, you will force yourself into increasing your intensity.
This is where using a journal really comes into play. Record the workout that you did, along with the exercises, reps, weight lifted, rest period, and total time that it took you to complete the workout. Make a note of how you feel and how challenging it was. Create a rating system and rate each workout.
When you follow the above strategies you will have no choice but to cut your workout time in half because you simply will not be able to keep up with that pace. Basically you are getting more work done in less time.
If you’ve somehow managed to avoid the Total Gym infomercials featuring the well-known faces of Chuck Norris and Christie Brinkley, the photo at right should give you an idea of the basic arrangement. It’s essentially an inclined bench (with a sliding pad), and a cable at each side to lift/lower the user along the bench. A very simple setup.
The company was founded in 1974 by Tom Campanaro, Larry Westfall, and Dale Mc Murray - with the product changing little since then. As the height of the incline was soon changeable (with 6 heights available on the 1000 model I’m currently using), adjusting the resistance of various bodyweight exercises became a simple matter and the Total Gym products were taken up largely for rehab use. In that respect they’re still ideal.
In the mid-90s the Total Gym was brought to a home-user market, with an advertising campaign featuring the Norris/Brinkley combination in 1996 and a website (totalgym.com) the same year. Several advertising campaigns later, the Total Gym range still boasts large numbers of both home and medical centre users.
I am still surprised at how effective the setup (at least on the 1000) feels; whilst I’m not expecting to build large slabs of muscle with it, I’m experiencing far more muscle soreness than following typical bodyweight workouts. All of the exercises I’ve tried so far (and there are far more than you might imagine - it’s a very versatile setup) have been using the steepest incline, which averages out at around 44% of bodyweight. That may sound quite light, but keep in mind that everything on the Total Gym is a compound exercise, and there’s more balance and control involved than in many bodyweight movements.
In addition to its common rehab uses, the Total Gym is also a good intermediate point for a few of the more difficult bodyweight+free-weight exercises; such as chin-ups and handstand push-ups. Neither of these are easy, but using 44% of bodyweight brings them a little closer to attainability.
Overall, think of the Total Gym as another tool that can be used. It certainly isn’t better (or worse) than any other form of resistance exercise, but very good at what it does. The only point I’d make on the range available is that many of the optional extras seem quite pointless to me; such as the extra hooks, cables, pins and plates (yes, you can add weight plates to them - but if you really want to lift weights, why start with a Total Gym?). Grab one of the simpler models (usually the lower numbers - which are changing all the time). You’ll be pleasantly surprised.
My own setup
I first tried out the Total Gym in May 2004, when I was at my parents' house in Sydney (the city I now call home). With no power rack in sight, and desperate to do a little strength training, I decided to give it a thorough test.
As you may have guessed, it held up extremely well. I was amazed at the versatility afforded by such a simple thing, as well as the amount of work it enabled me to do. It was a great workout.
Where does it fit into my routines now? This really depends on the type of exercises I perform on it. Generally it forms part of a warm-up (light ab work, angled shoulder presses and so on) or a cardio routine on its own (many, many types of rows). Whatever I'm doing, it fits in nicely.
If you haven't seen the infomercials for this wonderful device, here's Chuck Norris putting it through its paces. Superb.
Nearly 60% of Americans are overweight or obese today. If you are struggling to keep your stomach from overlapping your belt then here are a few pointers for you. Listening to all the fat loss methods and messages out there can confuse you and make you forget about the very important basics.
Causes For Fat Gain
It is very easy this day and age to fall into a lot of habits that can contribute to your dreaded weight gain. Below are few of many reasons why so many Americans are becoming overweight:
Consuming 300 more calories a day then we did 20 years ago.
We are eating out a lot more than normal. Eating larger sized portions of their meals. Think that low fat foods are good and can eat as much as they want. And the big reason, not enough exercise.
Many people that try to keep their weight down do so by only eating low fat foods. However, many low fat foods have more calories than the normal food. Be sure to read the labels on foods, although fat matters calories count.
Fat Gain Prevention
Physical activity is a factor too, about a third of Americans do not get enough physical exercise. Instead we spend most of our time sitting at our computers, watching TV, driving instead of walking, taking the elevator instead of the stairs, or taking any other kind of short cut that allow us to work less. It is recommended that you get 30 minutes of moderate exercise a day such as a brisk walk or a bike ride.
No weight loss program would be affective without the exercise. Or perhaps that should be worded differently - "a weight loss program is MORE effective with exercise". We all want to take the breaks or the short cuts, but only with exercise can we get the results we want. Mostly, it's about your metabolism. Dieting slows the metabolism while exercise and eating more often increase metabolism.
Consider that when we wake up, our metabolism is at it's lowest and slowly increases throughout the day, then slowing near dinner time. Changing this is as easy as exercising first thing in the morning and eating a larger meal at breakfast consisting of lean protein such as egg whites, plus good carbs such as oatmeal or Chia.
For centuries this tiny little seed (Chia) was used as a staple food by the Indians of the south west and Mexico. Known as the running food, its use as a high energy endurance food has been recorded as far back as the ancient Aztecs. It was said the Aztec warriors subsisted on the Chia seed during the conquests. The Indians of the south west would eat as little as a teaspoon full when going on a 24hr. forced march. Indians running form the Colorado River to the California coast to trade turquoise for seashells would only bring the Chia seed for their nourishment.
By sticking with the above basics fat loss and maintenance can be achieved by adding a few simple minor changes to your lifestyle.
There are no quick fixes or magic methods. Losing fat and keeping it off does not come easy for many people. The idea of eating less and moving more should be the common approach.
Two cups of coffee may douse workout pain from exercise
By Jeanna Bryner
Caffeine cuts muscle soreness better than some drugs, small study suggests
Forgo the after-workout massage for a cup o' joe? Moderate doses of caffeine — the equivalent of two cups of coffee — can cut post-gym muscle pain, suggests a new but small study.
The findings have particular relevance for people new to exercise, since they tend to experience the most soreness.
If you can use caffeine to reduce the pain, it may make it easier to transition from that first week into a much longer exercise program,
said lead researcher Victor Maridakis of the University of Georgia.
Maridakis and his colleagues studied nine female college students who were not regular caffeine and coffee drinkers didn’t exercise on a regular basis. One and two days after an exercise session that caused moderate muscle soreness, the participants took either caffeine or a placebo. Then they completed two thigh exercises, one requiring maximum muscle effort, the other sub-maximal effort.
Those who consumed caffeine one hour before the maximum force test had a 48 percent reduction in pain compared with the placebo group. Students who took caffeine before the near-maximum force test showed a 26 percent reduction in soreness.
Anyone who has needed a pick-me-up knows caffeine can increase alertness. Past studies have shown it also boosts endurance, and one experiment found caffeine reduces pain during moderate-intensity cycling.
The researchers suggest the caffeine likely works by blocking the body’s receptors for adenosine, a chemical released in response to inflammation.
You might not want to rush and pack a thermos of coffee in your gym bag, however. For one, too much caffeine can cause jitteriness, heart palpitations and sleep disturbances in some people. Also, the results might not apply to regular caffeine users, who might be less sensitive to caffeine’s effects.
Plus, the researchers only studied women, and men could respond differently. To verify the results for the general population, the study will need to be replicated with more participants and also with men.
Still, the scientists said caffeine appears to give more relief than found with conventional pain and soreness relievers, such as naproxen (the active ingredient in Aleve), aspirin and ibuprofen.
A lot of times what people use for muscle pain is aspirin or ibuprofen, but caffeine seems to work better than those drugs, at least among women whose daily caffeine consumption is low,
said Patrick O'Connor, also of the University of Georgia.
The research will be detailed in the February issue of The Journal of Pain.
original post: http://www.msnbc.msn.com/id/16562844/
[Rob's Note:] Now I'm not saying that you all go out and begin drinking coffee or taking caffeine pills or anything like that, but I saw this article in my local paper a few hours ago and it caught my attention.
There are so many great ways to get in shape these days. Just take your pick from the masses. Would you prefer a jog through the park, a membership at the Y, a lifecycle exercise bike, or possibly a fancy treadmill? I love the choice factor. It's clear that we don't all enjoy the same routines. Diversity is essential in the fitness process. This is how we're all able to get our exercise on. Personally I prefer free weights. On the other hand, my wife prefers heavy cardio routines. What tickles your fancy when it comes to getting fit? Oh, and remember, something is always better than nothing at all.
Maybe it's high time you checked into the latest technology. Have you even seen some of the new-age recumbent bikes, treadmills, elliptical machines and weight training systems? There is a plethora to pick and choose from. My mother just purchased a fancy lifecycle exercise bike. I was stoked when she told me about it. I have been wanting her to jump on the exercise bandwagon so badly. It's always difficult to watch your parents get out of shape as you grow up. Suddenly they're overweight with diabetes. Well, that's my mother anyway. On the up-side, she is now retired. That lifecycle exercise bike was long past due. I told her if she wants to watch television, that's fine. Just do it while you're pedaling away on that new lifecycle exercise bike. Get your exercise in at the same time. 45 minutes a day, 5 days a week is commonly recommended these days. If you're accomplishing this, then you're well ahead of many. Whatever you do, don't stop the routine. This fitness ritual is essential for good health.
QVC is such a big supplier of exercise equipment now days. Hey, it may sound a little amusing, but I'm not joking. What does your mother watch? Ah ha, it's QVC, right? This is where all those older folks are going to purchase their stuff. This is exactly where my mother found her lifecycle exercise bike. Now she is looking into getting one of those popular elliptical machines. I told her to go for it! If your parents ever consult you about exercise and fitness, encourage them as best you can. It will really improve their health.
We all have issues. I am talking physical issues and psychological issues. You have a few, right? I know I do. Okay, scratch the psychological part. I don't think I have any of these yet. But, as far as the physical side is concerned, I have a few. Take my biceps for example. Currently they're only 15 inches. Now, that's not terrible, I guess, but I would like more. If you're not aware, the average man's bicep is 13 inches. I would like to get to 16. This is a personal goal of mine. Then there is my shoulders and back. I just started a new shoulder exercise to try and beef them up. The back is also a work in progress. So, what are your physical issues? Chances are the solution is close by.
Do you currently have an exercise regime? Please tell me your answer is yes! It doesn't have to be a super-duper Hulk Hogan workout, or something Denise Austin does daily. It does however; have to be something that offers your body some benefits. As I was discussing with my routines, I do these training exercises to grow stronger and be healthy. So what about that shoulder exercise I mentioned? Let me give you the scoop. You take two dumbbells, which both must be according to your physique and strength. If you can barely lift 25 pound dumbbells once over your head, then this is clearly too heavy. Remember, a shoulder exercise should strengthen your shoulder muscles; not squash them. Once you've found the weight that's right for you, take a seat on a chair or weight bench. Grip the dumbbells tightly and hold them on either sides of your body. Your arms should form right angles pointing up with the dumbbells just above your head. Now, push that right dumbbell toward the ceiling. When you're lowering it, raise the left dumbbell. Repeat this process several times. You should be able to accomplish eight reps with each arm. Also, be sure to do at least three sets. If you're trying to tone, you should focus more on high reps, and three sets. If you're working to gain mass, then you should increase weight, lower reps and increase sets. Now remember, this is but one great shoulder exercise. There are more to choose from.
Need weight lifting advice? Get online and take your pick. There are plenty of weight training regimes posted on the net. A great one is this Bodybuilding and Exercise site, and there's even a Bodybuilding Supplements Blog too. And don't forget to try that shoulder exercise I told you about. It will do wonders for your triceps and deltoids.
As per usual, as the winter settles in, a lot of the guys I hear from are telling me the same thing; that with the cold season, their zeal has dropped and their workouts are diminishing. I also am in that category. It's real tough to live in a country where cold weather is prevalent almost half the year! I've always told myself I would one day live in a country where the climate would be more tropical but so far it hasn't transpired. I envy those people who live in paradise all year long! But enough of my whining about the winter. There are certain things that can be done to combat this natural occurrence.
Outside of changing my training when necessary, a couple of tricks I use to take the edge off winter are these items. First off, I bought a hot tub. You know, it's interesting how sitting in 103-degree water makes the snow and cold become so tolerable all of a sudden.
Another trick is to be tanned. While everyone else around seems to be looking pale and white and sickly, it seems that nothing looks as good as a healthy looking tan. Obviously the sun isn't going to do the job and although the medical research won't exactly say that sun tanning beds outright cause skin cancer, it seems the general consensus is that they are bad for you. So what's a guy to do? I ordered an oral tanning product called "Canthaxanthin". The stuff works and best of all, it's non-toxic to the body. So you get to look tanned and don't have to worry about the bad effects of it on your body.
For the training aspect. We all know how hard it is to get into a workout especially when you're not excited about it. Well, I've finally stumbled onto a little key that helps unlock those lethargic training times. First of all, tell yourself that you are only going to the gym for a half-hour to train. Surely, you can spare a half-hour out of your day, right? Next pick the body part that is your favorite to train. Usually, this is not what you're supposed to do as it takes away from the intensity of what's needed to pick up those lagging body parts but in this case, we're trying to just get into an intensity mode. It doesn't take long to find the workout falling into place and going well once your favorite muscle group starts feeling that pump and burn. The next thing you know, the half-hour is over and you've accomplished the most important thing of the day. Your workout. Most of the day, we give and sacrifice our time and abilities for others whether it be work or play or visiting family/friends but when you're at the gym, that is for you.
Try to make it count as the best it can be.
I hope this helps beat some of those lethargic times that is sure to come along and hit every one of us sometime during the winter months when it is tougher to get motivated.
* Editor's note: If you've ever felt there was something holding you back in life, ruining your plans and stopping you from being who you want to be, you were right. The fact is, there is a single source of all your problems, stress, unhappiness and self-doubt. It's called the reactive mind - the hidden part of your mind that stores all painful experiences, then uses them against you. Peak Potentials Training offers a course called Warrior Camp that helps. A warrior is "one who conquers onself". Being by taking the Millionaire Mind Intensive which will help you get rid of limiting beliefs and then go on to take the Millionaire Mind course.
The BMI is a factor which shows the exact quantity of the surplus of fat content. When it grows above the normal range (18.5 and 24.9) we may not like the body image reflected in the mirror. In times like this it is highly advisable to reconsider daily habits and check over the menu or even introduce some gym moves in the schedule.
Training for weight loss involves some key words, one of the most important is being motivated enough to achieve the targeted body image between healthy ranges. Maintaining a healthy diet which has all basic and necessary nutrients helps revigorating the body, so you may start your day with a good breakfast, assembled of fruits, protein, calcium and fiber. Keep an adequate intake of vitamin D trough sun, food or dietary supplements.
Make an effort to include fruits and vegetables to every meal, get creative by trying new recipes as well as sampling produce you haven’t eaten before.
Besides concentrating on eating properly, the introduction of daily exercise, such as jogging, yoga, or other gym moves, activity in sports, helps to lower the risk of becoming overweight and the struggle of its consequences. By working out on a regular basis, your body becomes more efficient and will burn more calories, giving you more energy throughout the day.
Also don’t forget to drink plenty of water or other fluids as it is essential to a healthy living, quit smoking and avoid high consumption of alcohol.
You should be able to get all of your nutrients from your diet, but you may also benefit from taking a multiple-vitamin and mineral supplement to have the proper amount of omega 3 fatty acids, CoQ10, basic vitamins, plant enzymes, trace minerals, antioxidant blends and herbal complexes.
The Holiday Season is only weeks away and thus begins the onslaught of cocktail parties, 7-course dinners and friendly "get-togethers" that occur more often than at any other time of year. Out-of-town relatives will be visiting and you will be spending more time with your families and kids making it more difficult than ever to train regularly and eat a "normal" diet. It's a challenge we all face every year but we can survive this festive month with just a little effort and a few adjustments so that we don't end up completely out of shape and 15 pounds overweight. Otherwise, if we try to stick to our rigid routines, we'll be sure to disappoint Aunt Mabel and your pals at the office. So, let's see what we can do to make it through this December.
The Top Eight Holiday Survival Tips:
1) Cut your routine. You'll go crazy if you try to perform you're whole workout without making it a little shorter plus you'll just frustrate yourself. Do fewer sets than you normally perform for all your exercises.
2) Focus on training the large muscle groups. Hit the big bodyparts and don't worry about the biceps, triceps, calves and forearms at every workout. Training the large muscle groups will indirectly stimulate all those smaller muscles as well.
3) If you miss the gym altogether do some calisthenics. Push-ups, sit-ups, crunches, chair dips, jumping jacks and pull-ups can help maintain your muscle tone until you hit the iron plus the change will give your joints a break.
4) Eat a snack before going to any dinner party or social activity. This will lessen the chances of overeating by having something already in your stomach. Preferably something with fiber like an apple.
5) Don't, don't, and don't drink any alcohol on an empty stomach. Besides it wrenching your stomach lining, it will send your appetite soaring causing you to stuff everything in sight down your throat. Plus food will slow down the absorption of the alcohol as well.
6) Stop eating as early as possible. Try when you can to stop feasting around 6:00 or 7:00 PM. The later you continue eating, the greater likelihood of storing all that food directly as fat.
7) Drink water as often as possible during any event. This will help fill you up and keep your system hydrated, which helps you to eliminate all the wastes as quickly as possible.
8) Don't miss taking your vitamins and minerals. This is the time you'll need all that extra immune support and antioxidant cleansing.
Tip! This doesn't mean you have to eliminate carbs from your nutrition plan. The right carbs are a vital part of your fat loss efforts, not to mention your health.
With aging, it takes more effort and time to walk up stairs, mow the lawn, fix a faucet or wash the dishes. Tasks that you did without effort when you were younger can become major ordeals that leave you exhausted when you are older. Dr. Jerome Fleg, a cardiologist at the National Heart, Lung, and Blood Institute, tested 800 men and women over several years and found that their ability to sustain exercise decreased rapidly as they aged. The older they became the faster they lost what researchers call aerobic capacity (Circulation, July 26, 2005).
Aerobic capacity is a measure of your ability to use oxygen to do work. If your body can process more oxygen than that of another person, usually you will be able to run faster, walk or work longer, and have more energy than that person. The men and women lost three to six percent per decade in their 20's and 30's , and 20 percent per decade in their 70's. The men lost aerobic capacity faster than the women. The men lost 8.3 percent of aerobic capacity in their 40's and 23 percent per decade in their 70's.
This study was done with people who were healthy enough for vigorous exercise on a treadmill that measured their exercise capacity. People who have had heart attacks, strokes, diabetes or other wasting diseases would lose aerobic capacity much faster than healthy people. The results showed that a regular exercise program can increase exercise capacity by up to 25 percent, which would give the older participants the same exercise capacity as you would expect in people who are twenty years younger.
Tip! Secret #5 - My Synergistic Turbulence Training Workouts My Turbulence Training Fat Loss workouts are fast becoming the most effective way to burn fat, build muscle, and get lean. The synergistic strength training-interval training workouts are efficient and effective - getting you in and out of the gym in under an hour.
The loss of aerobic capacity with aging explains why older people cannot compete effectively against younger ones in endurance events. The good news is that a regular exercise program can increase your maximum heart rate. By exercising regularly and vigorously, your will develop stronger skeletal muscles. When you contract your leg muscles, they squeeze against the veins in your legs and pump blood toward your heart. When your leg muscles relax, the veins dilate and fill with blood. This alternate contacting and relaxing pumps extra blood toward your heart. The extra blood returned to the heart stretches and strengthens the heart muscle, causing it to beat faster and with more force. So strengthening your leg muscles increases your maximum heart rate, even as you age.
Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com
Exercise outside If you live in Florida or another warm climate, you probably won't have any problem taking a walk or run outside in the winter months. But, if you live anywhere else, weather will be a factor in how your workouts turn out or whether you even exercise at all.
The most important thing about exercising in cold weather is staying warm. Yes, this must come as a complete surprise to you. There are at least two simple ways to stay warm (besides not leaving your house):
1. Dress in layers. In his article, Cold Weather Clothing, Bicycling Guide Kevin Weiss, reminds us that: "The best way to prepare yourself for the weather is to wear it all in layers. You can peel off layers as the weather (or yourself) warms up...It's best to keep your skin as dry as possible in the cold, or you'll get clammy and miserably cold."
2. Avoid the wind. Some tips are to start your walk into the wind so you will finish with it at your back." Other things that will make your outside journey better are selecting routes that are "sheltered from the wind where possible" and "that are cleared of snow or ice or do not have standing puddles or mud slicks." It's hard to leave your warm, snug bed, I know, but just think how good you'll feel! Not working for you? Okay, if you absolutely refuse to leave the indoors, try indoor workouts:
If the weather gets bad, or why not workout at your local health club where it's warm, dry and full of the latest in fitness equipment and pretty people? Many people hate moving their training indoors when it gets to be too chilly for a morning run, but it doesn't have to be mind-numbing. Take the treadmill, for example. You could hop on the belt, set the speed at 4.0 mph and go for a 30-minute walk to nowhere. Or you can be creative and make your treadmill workout just a little more interesting.
Pick a machine you've haven't dared to try and get busy. Another idea is to try group exercise classes like spinning, step aerobics or kickboxing. Not only will you burn some calories and fend off the winter blubber, you actually might even have a little fun. Fitness classes are also a great place to meet other exercisers to help keep you motivated. A bonus of working out in the gym is having everything at your disposal. Once you're done with your cardio, you can saunter over to the strength training machines and work your individual muscle groups. You can also stretch and work your abs before heading to the showers for a quick clean up.
Tip! Decrease daily calorie value by a couple of hundred calories per day and no more. This will generate slow weight loss and the majority will be fat loss only.
Do you sometimes get bored with your aerobic exercise? Do You sometimes feel like you're not getting the results you should from your aerobic exercise? If so, then aerobic cross-training is for you.
Aerobic cross-training refers to using two to three different types of aerobic exercise during an exercise session. For example, if you plan to exercise for 60 minutes, you might start with 20 minutes of walking or jogging, followed by 20 minutes of biking, and finish with 20 minutes of rowing.
Now, please don't get the impression that you have to be in great shape to do this or that it has to be 60 minutes long. You can start with something as simple as a ten minute walk followed by ten minutes with an exercise video. This is cross-training too. You can gradually build up from there.
Here are some of the exercises you can use in your cross-training program; walking, jogging, biking, rowing, stair climbing, swimming, exercise videos, etc. Any combination of aerobic exercises will do. You simply go from one to the next with very little time between them.
Aerobic cross-training is beneficial to you in several ways:
1. It provides variety which eliminates the monotony often associated with doing the same exercise for a long period of time.
Tip! If you take a real fat loss aid like green tea (and there are many weight loss products that don't work at all - that's another entry), have an understanding of what you can expect. And remember, you must have a complete fat loss plan in place.
2. If your exercise sessions are less monotonous and more enjoyable, you are much more likely to exercise more often and for longer periods of time.
3. You are less prone to over-use injuries that sometimes occur from doing the same exercise movements over and over again.
4. You tone more muscles because you are using more muscles. For example, walking tones mostly the lower body muscles and rowing tones upper body muscles also. Even exercises like walking and biking that both tone lower body muscles, tone them at different angles and each tones some small muscles that the other doesn't.
5. Aerobic conditioning is very specific to the muscles being worked. For example, you can walk ten miles a day and still be somewhat breathless after climbing stairs because you haven't trained the muscles for that specific movement. Aerobic cross-training allows you to develop more comprehensive aerobic training.
Tip! So go ahead, by incorporating these three simple fat loss steps into your everyday life you will not have to change your lifestyle or be subject to time constraints.
6. Aerobic cross-training is effective for weight loss because your are toning and training the fat-burning systems of more of your muscles. It turns more of your muscles into 24-hour fat-burning machines! You are also more likely to exercise on a regular basis and for longer periods of time. this also promotes weight loss and fitness.
Author and exercise physiologist, Greg Landry, offers free weight loss and fitness success stories and targeted, highly affective weight loss programs for women, men, type 2 diabetics, and people with slow metabolisms and hypothyroidism. http://www.Landry.com
Tip! On a fat loss diet you will be eating more food than when you were gaining weight. So forget about being hungry and feeling deprived.
Aerobic workouts are an effective way to control your weight, exercise your heart, strengthen your muscles and just make you feel healthier. It can also help you live a longer, healthier life and enhance your well being.
Aerobic workouts are any exercise that helps your body use oxygen more efficiently. This is done by increasing your heart rate and breathing harder for an extended period of time.
Regular aerobic activity can increase your ability to take in and transport that oxygen improving your aerobic capacity.
A regular aerobic routine gives your heart the kind of workout that helps it do a better job of delivering oxygen to all your organs. It makes your heart more efficient and stronger.
Tip! Many of the complex carbohydrates in a fat loss diet contain significant amounts of fiber. Fiber is known to reduce cholesterol in your circulatory system and improve heart health.
When you raise your heart rate your body begins to used stored carbohydrates and fatty acids for energy. That boosts your mood, helps you with weight loss and can even lower your blood sugar levels.
Aerobic activity makes you feel better about yourself so you can enjoy life more. It can also help increase your stamina and even help you manage stress.
A session of exercise and cardiovascular fitness can help you relax after a stressful day at work and help you sleep better at night. When you exercise, the brain releases endorphins that put you in a better mood so you feel good.
As we get older, if you maintain a regular aerobic exercise routine your muscles will stay stronger and help you avoid fractures and falls. This helps keep you independent for a longer period of time. People who exercise on a regular basis live longer than those who don't.
If you think aerobic activity has to be expensive, think again. If you don't belong to a gym or have a exercise machine at home, try taking a brisk walk, swimming laps, riding a bicycle or even go out dancing. Any activity that raises the heart rate for at least 20 minutes is considered aerobic.
Life is meant to be enjoyed. Exercise can help you live longer, stay healthier and feel great. The benefits of regular aerobic workouts are not just good for weight loss but good for your body, your mind and even your soul.
Tip! It is important to use the cream only as directed and not to exceed twelve weeks of continuous use to decrease the possibility of side effects. Some of the most common side effects with the use of fat loss gels are tremors, loss of appetite, nervousness, dizziness, irregular heart beat, restlessness, excessive sweating, nausea, and diarrhea.
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Tip! From now on tell people you are on a fat loss program and not a weight loss program. That you are on a correct eating habit instead of just simply dieting.
If you want to lose body fat, you need to burn more calories then you take in, in other words you need to create a calorie deficit. There are two ways of achieving this: reduce your calorie intake or increase how much calories you burn through exercise. The best way is actually to use both methods so your results can remain more permanent. Unlike what most people think, it is always better to eat more and exercise more rather than starving yourself. Starvation slows down the metabolism and actually burns fewer calories. Exercise increases the metabolism and helps to burn much more fat.
Tip! 10) Supplementing you diet can make fat loss easier. A diet high in protein can help preserve muscle (more muscle means an increase in metabolism).
Aerobics really means "with oxygen," because it takes oxygen for fat to be burned and for oxygen to be used, the aerobic exercise must be held for an extended period of time. Aerobics is a cardiovascular activity, which is why most people refer it to cardio.
There are different intensity levels when doing aerobics. Lots of people are convinced that low intensity exercises are the ultimate way to losing fat. When doing low intensity aerobics, the body tends to use the body's fat as energy whereas when doing high intensity aerobics, the body uses carbohydrates for its energy needs. But if this were the case then everyone would be sleeping twelve hours a day to burn fat. Sleeping is a very low intensity activity, but it barely burns any calories. Overall at the end of the day you don't burn enough calories to really affect fat loss. At high intensity aerobics, such as sprinting, the body uses carbs as the primary fuel source for energy, but it also burns a lot more calories and helps by actually increasing the metabolism.
Tip! Make sure that you focus on fat loss not weight loss. Your goal should be to lose weight by burning fat, not losing water from your muscles.
The duration of aerobic exercise is very important, the longer you maintain the work out, the more calories you'll burn and in the end the more fat you'll lose. The best way for effective fat loss is using a combination of low intensity and high intensity exercises. Low intensity exercises should last from 30 to 45 minutes and work best first thing in the morning on an empty stomach. High intensity exercises should last as long as you can but no more than 30 minutes, but an hour or two after a meal which contains carbs would be best to give you the energy needed to finish the work out.
Depending on your goals, you should always do three aerobic exercises per week as a minimum. Its part of a healthy lifestyle that will help you in the long run and also keep your body fat low. Most cardiovascular exercise equipment these days have a heart rate monitor that you attach onto a finger and also track the number of calories you're burning. Everyone's heart rate is different because of their height, weight and age. So the number of calories shown on the screen isn't always accurate. As a guide line it is important to remember that if you're breathing heavier than normal then you're generally in your target zone, but should not be breathing too heavily in a way that you wouldn't be able to speak a full sentence. With these guidelines you should be burning those extra fats in no time.
Tip! If you take a real fat loss aid like green tea (and there are many weight loss products that don't work at all - that's another entry), have an understanding of what you can expect. And remember, you must have a complete fat loss plan in place.
Michael Russell Your Independent guide to Aerobics.
We all have heard about the benefits of exercising on a regular basis, and the role that physical fitness plays in our overall mental and physical health. According to the Centers for Disease Control (CDC), physical fitness is defined as “a set of attributes that people have or achieve that relates to the ability to perform physical activity.” Physical fitness is having good cardiac and respiratory endurance, muscular strength and endurance, proper body composition, and overall flexibility. If you’re not sure where to start in developing your physical fitness plan, look to the internet and other self help resources and books, to find the basic information you need to get going and stick with it. You’ll find lots of good information about the importance of physical activity, recommendations for various fitness levels, how to get started, measuring intensity, and the benefits of aerobic activity as well as strength training.
The President’s Council on Physical Fitness and Sports, located on the web at www.fitness.gov, encourages Americans to become physically active and participate in sports and other forms of regular exercise. It’s no myth that overall physical fitness is the way to living a healthier and happier life. Even if you are just a beginner, there are lots of resources available to you. If the thought of going to the local gym intimidates you, then possibly you should consider investing in a home gym, treadmill, or other type of home exercise equipment. There are also lots of exercise DVDs and videos on the market, featuring aerobic and cardio workouts, yoga, Pilates, step routines, strength training, and body sculpting programs.
Physical fitness is not just a passing fad, and numerous physical fitness resources on the exercise programs in addition to taking advantage of routine health screenings. It’s never too late, no matter what your age, or what type of chronic health conditions you may have. Physical fitness is the greatest contributor to overall mental, physical, and spiritual health. If you are not in general good health, consult your physician before starting any type of exercise program, especially if you have not been active previously. In most cases, exercise is recommended for everyone, and can be tailored specifically for individual physical fitness needs. People of all ages should be encouraged to exercise on a regular basis, to incorporate it into the daily routine, to get in shape, and be healthier and happier!
How often do you exercise? This is an important concept that should be addressed seriously. Far too many people, namely Americans, fail to exercise on a regular basis. In turn their health not only degrades over time, but actually fails them at a young age. In this day and age folks should not be having heart trouble in their forties, but sadly they do. Sure, we can all blame the fast food chains until the cows come home. However, when it comes down to it, it's all on us. No one chooses what you eat for breakfast, lunch, and dinner except for you. Well, this is of course considering that your parents aren't still feeding you. This is why it is up to each and every one of us as an individual to adopt proper eating habits and fitness regimes. How's your diet these days? Well, if you've already conquered that aspect of health, then maybe it's time you took on the fitness factor. Maybe it's time you looked into bowflex exercise.
What do you know about bowflex exercise? I recall the first time I spotted a bowflex. It was on an infomercial. I have to admit I was intrigued to say the least regarding bowflex exercise. How cool is a workout center without any actual weights? This was truly a breakthrough in technology. The bowflex exercise is done with rubber bands that work against your motions. While there is no steel involved with the restriction process, you'll certainly feel the burn regardless. The bowflex exercise simply offers a new and innovative twist on things. The great aspect of these new-age toning machines is the all-in-one factor. You can literally choose from dozens of exercises when it comes to a contemporary bowflex workout center. Are you sweating yet?
If you are pondering a fit figure with ripped abs, massive biceps, and toned legs, then maybe it's time you considered bowflex exercise as a solution to your fitness needs. With these multi-exercise machines you can virtually accomplish all your workout routines. Jump online and browse through a variety of websites that offer bowflex exercise equipment for decent prices. It's time to get back into the swing of life with a fit figure and positive outlook. Get in shape the right way with bowflex exercise.