Home business is a great opportunity to get your own freedom. If you are like me who doesn't like to work with others, who values more freedom than job security, then you are in need of doing your own business. Personally I hate waking up early in the morning just because I have to go to the office and get caught in traffic jam and wasting
my valuable time in the road.
Like Robert Kiyosaki says "Mind Your Own Business". So the first thing you need to change is your MINDSET. If you never have your own business before and you always work with others then you need to change your employee mindset into a business owner mindset.
It's not easy to start your own business. You need to start it with the right attitude. The attitude will define your success in future. You must understand that building a business is NOT a get rich quick scheme. It takes time before you will get the fruits of the business. Every successful business owners start their business from nothing with struggles and perseverance.
Its pretty similar with body building, you need to spend enough time and effort before you start seeing your muscle increasing in mass.
Try to ask yourself, Am I a risk taker? it means willingness to learn and try again if failing, 100% business owners will succeed just because they have "Never Quit" attitude.
Do I have time and money to be invested into my business?
Most people who quit doing their home based business is just because they don't treat it like other business. You must realise that ALL business needs TIME & MONEY to be invested. You need to make an INVESTMENT. Fortunately with the internet, home business owner can leverage their time and money.
With the right mindset you will run your business with the right attitude. Then followed with the right path to take in form of a series of proven actions (like my website theme - PathToSuccessOnline.biz) will give you success in a short time!
Advantages Of A Gym Exercise Equipment
Now is a good season for the health conscious to check up on the latest in gym exercise equipment. A wide variety of gym exercise equipment is available in the market each designed to tone the specific part of the body. So for that lasting impression as you stride down the beach and flaunt it, here are some of the important aspects in choosing the right gym exercise equipment for you.
Know your body: whether you want to sport the firm and fit type or something as insanely huge as the Hulk, gamma radiation included, everyone has their own preference. For a first-timer, choosing the right gym exercise equipment can be attained in two ways: purchasing it from a sports store or to sign up in one of hundreds of gym establishments in the city.
One advantage in using the gym exercise equipment in a gym is the selection of commercial models that will help you get in shape, if not faster then better. Commercial gym exercise equipment are a little more complicated to use, often with digital readouts and other computerized systems attached, but the outcome after using the machine does show fantastic results after a few weeks. In addition to commercial gym exercise equipment, trainers are available to help you draw up a program to achieve that attention-grabbing body you always wanted. Be it in a posh place like Gold's Gym, or a neighborhood one that offers fifty bucks per session, these establishments hold the upper hand when it comes to quality gym exercise equipment.
Home gym exercise equipment is something a little more easy to use and compact enough that you can stow it away in your closet after two hours of working out. Convenience is all about the home gym exercise equipment, especially if they are the shy type who could not stand to flaunt themselves in public, even in a gym. They can be as attractive to look at like their commercial counterparts, but with a price tag that is a bit easy on the pocket. They require little effort when adjusting the setting to get out its maximum exercise performance.
A first-timer can acquire and use the home exercise equipment without too much flub. But as he or she gains experience, and not to mention a greater body, they go for more body specific machines that will bring out the best in (and out of) them. All they have to do is to draw a layout of his or her personalized body building program from books and go from there.
Know your self, as well as your body. Whether you purchased it in a store, or holding a gleaming member's card, gym exercise equipment is the next best thing since the home-made dumbbells and barbells out of cement on a pair of large milk cans and a metal water pipe.
Know your body: whether you want to sport the firm and fit type or something as insanely huge as the Hulk, gamma radiation included, everyone has their own preference. For a first-timer, choosing the right gym exercise equipment can be attained in two ways: purchasing it from a sports store or to sign up in one of hundreds of gym establishments in the city.
One advantage in using the gym exercise equipment in a gym is the selection of commercial models that will help you get in shape, if not faster then better. Commercial gym exercise equipment are a little more complicated to use, often with digital readouts and other computerized systems attached, but the outcome after using the machine does show fantastic results after a few weeks. In addition to commercial gym exercise equipment, trainers are available to help you draw up a program to achieve that attention-grabbing body you always wanted. Be it in a posh place like Gold's Gym, or a neighborhood one that offers fifty bucks per session, these establishments hold the upper hand when it comes to quality gym exercise equipment.
Home gym exercise equipment is something a little more easy to use and compact enough that you can stow it away in your closet after two hours of working out. Convenience is all about the home gym exercise equipment, especially if they are the shy type who could not stand to flaunt themselves in public, even in a gym. They can be as attractive to look at like their commercial counterparts, but with a price tag that is a bit easy on the pocket. They require little effort when adjusting the setting to get out its maximum exercise performance.
A first-timer can acquire and use the home exercise equipment without too much flub. But as he or she gains experience, and not to mention a greater body, they go for more body specific machines that will bring out the best in (and out of) them. All they have to do is to draw a layout of his or her personalized body building program from books and go from there.
Know your self, as well as your body. Whether you purchased it in a store, or holding a gleaming member's card, gym exercise equipment is the next best thing since the home-made dumbbells and barbells out of cement on a pair of large milk cans and a metal water pipe.
Anywhere and Anytime Exercises
These type of Exercises generally makes your body strong and firm. No matter, you are Exercising or Muscle Building or Body Building, these exercises are quite handy and help a lot. Here are few Anytime and Anywhere Exercises:-
a) Crunch
Lie down on the floor on your back with your feet up on the couch or something. Give support to your neck with the help of cushion. Place your buttocks as near as possible to the couch. Lock your elbows. Now slowly raise your head off the ground just a few inches. Hold on to the raised position for 2 secs and then slowly come down.
Repeat this exercise 20 times to make one set.It will really build your abs and you will feel it.
b) Raising your Toes and then coming down.
Stand on a floor flatfooted with toes pointing straight.Hold onto something to balance yourself. Now VERY SLOWLY, raise your toes as high as possible. Hold on for 2 secs and come down very gently and slowly. Repeat it 20 times to make one set.
c) Push ups
Lie down on the floor facing towards the floor with your body weight on your palms.Now slowly , push your body up keeping your back straight and facing right ahead. Hold onto 2 secs and then slowly bring your body back to the starting position.
Repeat it 5-10 times in the beginning and then try to practice this exercise 20 times per set.
d) Wall Squat
Stand straight with your back against the wall. Now, gently move your body down to the sitting position. Make sure your back is still against the wall.Hold on to 15 secs and then gently move up keeping your back against the wall again.
Repeat it 5-10 times in the beginning and then try to practice this exercise 20 times per set.
Treadmill is one other important option which works for you 24/7 and 12 months a year even in rains, winter, snow, sun. Know more about treadmills and how to make optimum use of it here before buying it.
a) Crunch
Lie down on the floor on your back with your feet up on the couch or something. Give support to your neck with the help of cushion. Place your buttocks as near as possible to the couch. Lock your elbows. Now slowly raise your head off the ground just a few inches. Hold on to the raised position for 2 secs and then slowly come down.
Repeat this exercise 20 times to make one set.It will really build your abs and you will feel it.
b) Raising your Toes and then coming down.
Stand on a floor flatfooted with toes pointing straight.Hold onto something to balance yourself. Now VERY SLOWLY, raise your toes as high as possible. Hold on for 2 secs and come down very gently and slowly. Repeat it 20 times to make one set.
c) Push ups
Lie down on the floor facing towards the floor with your body weight on your palms.Now slowly , push your body up keeping your back straight and facing right ahead. Hold onto 2 secs and then slowly bring your body back to the starting position.
Repeat it 5-10 times in the beginning and then try to practice this exercise 20 times per set.
d) Wall Squat
Stand straight with your back against the wall. Now, gently move your body down to the sitting position. Make sure your back is still against the wall.Hold on to 15 secs and then gently move up keeping your back against the wall again.
Repeat it 5-10 times in the beginning and then try to practice this exercise 20 times per set.
Treadmill is one other important option which works for you 24/7 and 12 months a year even in rains, winter, snow, sun. Know more about treadmills and how to make optimum use of it here before buying it.
Are You Too Old For Golf Fitness Workouts
Many a senior golfer would not resist the temptation to skip golf fitness workouts, using their age as an excuse. And at first glance age would seem to be a genuine excuse to avoid golf fitness workouts.
After all golf fitness workouts, as most people seem to believe, are supposed to be very strenuous programs where even dumb bells are used.
So how do you tell that you are too old for golf fitness workouts?
The answer to that question is really simple. If you are too old to play golf then you are probably too old for golf fitness workouts.
I regularly work with 80 year old golfers who comfortably go through golf fitness workouts, dumb bells and all. It is also probably appropriate to add here at this juncture that I also regularly work with youngsters barely in their teens.
Both groups of persons are able to dramatically improve on their game with the help of golf fitness workouts.
Golf fitness workouts are not any more rigorous and punishing than the game of golf is. Remember that the work outs are golf specific, meaning that they are specifically designed to help strengthen and condition the very muscles used in golf.
It is definitely not a boxing or body building fitness workout. Workouts for those sports reflect the rigorous and physically demanding aspects of those sports. In the very same way that golf fitness workouts reflect the requirements of the game of golf.
The dumbbells are usually used for strength training because this is the most efficient equipment anywhere for building strength quickly hence their inclusion in the best golf fitness workout routines.
The idea is never to lift heavy weights over long periods of time. Rather the objective to condition and strengthen golf muscles using lighter weights lifted over very short periods of time.
If you are not too old or too young for golf, golf fitness workouts are for you.
After all golf fitness workouts, as most people seem to believe, are supposed to be very strenuous programs where even dumb bells are used.
So how do you tell that you are too old for golf fitness workouts?
The answer to that question is really simple. If you are too old to play golf then you are probably too old for golf fitness workouts.
I regularly work with 80 year old golfers who comfortably go through golf fitness workouts, dumb bells and all. It is also probably appropriate to add here at this juncture that I also regularly work with youngsters barely in their teens.
Both groups of persons are able to dramatically improve on their game with the help of golf fitness workouts.
Golf fitness workouts are not any more rigorous and punishing than the game of golf is. Remember that the work outs are golf specific, meaning that they are specifically designed to help strengthen and condition the very muscles used in golf.
It is definitely not a boxing or body building fitness workout. Workouts for those sports reflect the rigorous and physically demanding aspects of those sports. In the very same way that golf fitness workouts reflect the requirements of the game of golf.
The dumbbells are usually used for strength training because this is the most efficient equipment anywhere for building strength quickly hence their inclusion in the best golf fitness workout routines.
The idea is never to lift heavy weights over long periods of time. Rather the objective to condition and strengthen golf muscles using lighter weights lifted over very short periods of time.
If you are not too old or too young for golf, golf fitness workouts are for you.
Are You Too Old to Pump Iron?
Are You Too Old to Pump Iron?
By: Jean Bowler
http://www.ageless-beauty.com
Are you too old for weight lifting? Will weight lifting help
you stay and look younger? The answer to the first question is
no and to the second is a resounding yes. Weight lifting will
help both men and women stay fit and supple and might even help
you look younger. And, no matter what your age, you're not too
old to start.
Dr.Walter Bortz, in The Journal of the American Medical
Association, 1982, stated that a number of the physical
changes we undergo as we age, such as loss of muscle tone,
organ deterioration, and osteoporosis are "indistinguishable
whether caused by age or inactivity." He believed that exercise
could delay many of the diseases associated with aging, adding
"at least a portion of the changes commonly attributed to aging
are in reality caused by disuse and, as such, subject to
correction".
As we age, we lose bone density and muscle mass. We get stiff
and our joints creak. Instead of using our body, we "rest" it
even more, starting a very dangerous downward spiral. The
synovial fluid dries up, the tendons become brittle, the sinews
grow weak. It hurts to move, so we don't.
More recently Dr Henry Lodge and Chris Cowley published a new
book on this theme, "Younger Next Year: A Guide to Living Like
50 Until You're 80 and Beyond". The premise of this book is that
weight lifting will help reverse the loss of both bone density
and muscle mass that begins to take place as we get older. And
they're not talking about light weights, but rather big heavy
weights.
In July 1983, Terry Todd wrote in Sports Illustrated that "Anyone
who has spent much time in what is sometimes called the "Iron Game"
has, of course, seen weight trainers over 40 whose physiques were.
surprisingly youthful. Apparently there is something about the act
of regularly stressing your body with heavy exercise that gives it
the wherewithal to resist the visual manifestations of advancing
age.research in this area suggests that men and women of middle age
will respond to systemic progressive resistance with weights by
becoming more powerful and more flexible, with more endurance and
less fat."
In 2003, the Centers for Disease Control reported that strength
training "can be very powerful in reducing the signs and symptoms of
numerous diseases and chronic conditions, among them:arthritis,
diabetes, osteoporosis, obesity, back pain and depression."
Strength training will also increase your flexibility and balance,
which decreases the likelihood and severity of falls. One study in
New Zealand in women 80 years of age and older showed a 40% reduction
in falls with simple strength and balance training.
I don't agree that we need to undertake heavy weight training to
see substantial benefits.
The American College of Sports Medicine strength training
guidelines say we should start with at least two days a week of
any type of resistance exercise by doing 8 to 10 different exercises
and doing 8 to 12 repetitions per day. A repetition is how many times
you lift the weight or do the exercise.
So start off with a weight that you can lift correctly for at least
8 reps, even if it's only 2 to 5 pounds. Rest between each set of
repetitions and between each exercise. If you can't make it to 8 reps
during the first few tries, don't give up. Do as much as you can do.
You'll be suprised at how soon you will feel like you need to add a
bit more weight.
But the goal is not to become a body builder, but rather to restore
your muscle tone and joint movement. You can gradually work your way
up to heavier weights if you desire, but you will obtain the best
benefit by avoiding injury and sticking to the program - lifting
weights every two or three days.
An excellent resource on this subject is Getting Stronger: Weight
Training for Men and Women by Bill Pearl and Gary Moran, Ph.D. I have
the edition that came out in 1986. A newer one is now available.
I have referred to it constantly over the last 19 years.
The book gives you tips and pointers on how to set up a strength
training regime. There are illustrations of every exercise with step
by step instructions on how to do them properly.
You can either learn beginning to advanced body building, sports
fitness routines to help you do better in 22 different sports,
exercises to help prevent injuries at work or just the principles
of general conditioning and strength training.
And you don't need any fancy equipment to get going. Almost all the
exercises use cheap dumbbells and weights that are available in just
about every sporting goods store. All in all, this is a very
comprehensive book on weight training and is especially helpful to
those of us who have never lifted weights before.
If you have any disease, injury or physical disability, consult the
doctor who has been treating you before undertaking these exercises.
Follow his advice on how to get started and do not strength train if
he says not to.
Start off slowly with light weights. Follow the diagrams in the book
to make sure you're positioning your body correctly to avoid injury
and obtain the best result from your workout.
After several weeks, you will be well on your way to improving your
appearance, physique and general attitude toward life, while doing
wonders for you internal organs and maybe even fighting off disease.
"Use it or lose it" applies to just about every part of your body.
Don't "lose it" because of inactivity and disuse.
This article is for informational purposes only. It does not purport
to offer medical advice. Consult a qualified physician before
undertaking any exercise program.
By: Jean Bowler
http://www.ageless-beauty.com
Are you too old for weight lifting? Will weight lifting help
you stay and look younger? The answer to the first question is
no and to the second is a resounding yes. Weight lifting will
help both men and women stay fit and supple and might even help
you look younger. And, no matter what your age, you're not too
old to start.
Dr.Walter Bortz, in The Journal of the American Medical
Association, 1982, stated that a number of the physical
changes we undergo as we age, such as loss of muscle tone,
organ deterioration, and osteoporosis are "indistinguishable
whether caused by age or inactivity." He believed that exercise
could delay many of the diseases associated with aging, adding
"at least a portion of the changes commonly attributed to aging
are in reality caused by disuse and, as such, subject to
correction".
As we age, we lose bone density and muscle mass. We get stiff
and our joints creak. Instead of using our body, we "rest" it
even more, starting a very dangerous downward spiral. The
synovial fluid dries up, the tendons become brittle, the sinews
grow weak. It hurts to move, so we don't.
More recently Dr Henry Lodge and Chris Cowley published a new
book on this theme, "Younger Next Year: A Guide to Living Like
50 Until You're 80 and Beyond". The premise of this book is that
weight lifting will help reverse the loss of both bone density
and muscle mass that begins to take place as we get older. And
they're not talking about light weights, but rather big heavy
weights.
In July 1983, Terry Todd wrote in Sports Illustrated that "Anyone
who has spent much time in what is sometimes called the "Iron Game"
has, of course, seen weight trainers over 40 whose physiques were.
surprisingly youthful. Apparently there is something about the act
of regularly stressing your body with heavy exercise that gives it
the wherewithal to resist the visual manifestations of advancing
age.research in this area suggests that men and women of middle age
will respond to systemic progressive resistance with weights by
becoming more powerful and more flexible, with more endurance and
less fat."
In 2003, the Centers for Disease Control reported that strength
training "can be very powerful in reducing the signs and symptoms of
numerous diseases and chronic conditions, among them:arthritis,
diabetes, osteoporosis, obesity, back pain and depression."
Strength training will also increase your flexibility and balance,
which decreases the likelihood and severity of falls. One study in
New Zealand in women 80 years of age and older showed a 40% reduction
in falls with simple strength and balance training.
I don't agree that we need to undertake heavy weight training to
see substantial benefits.
The American College of Sports Medicine strength training
guidelines say we should start with at least two days a week of
any type of resistance exercise by doing 8 to 10 different exercises
and doing 8 to 12 repetitions per day. A repetition is how many times
you lift the weight or do the exercise.
So start off with a weight that you can lift correctly for at least
8 reps, even if it's only 2 to 5 pounds. Rest between each set of
repetitions and between each exercise. If you can't make it to 8 reps
during the first few tries, don't give up. Do as much as you can do.
You'll be suprised at how soon you will feel like you need to add a
bit more weight.
But the goal is not to become a body builder, but rather to restore
your muscle tone and joint movement. You can gradually work your way
up to heavier weights if you desire, but you will obtain the best
benefit by avoiding injury and sticking to the program - lifting
weights every two or three days.
An excellent resource on this subject is Getting Stronger: Weight
Training for Men and Women by Bill Pearl and Gary Moran, Ph.D. I have
the edition that came out in 1986. A newer one is now available.
I have referred to it constantly over the last 19 years.
The book gives you tips and pointers on how to set up a strength
training regime. There are illustrations of every exercise with step
by step instructions on how to do them properly.
You can either learn beginning to advanced body building, sports
fitness routines to help you do better in 22 different sports,
exercises to help prevent injuries at work or just the principles
of general conditioning and strength training.
And you don't need any fancy equipment to get going. Almost all the
exercises use cheap dumbbells and weights that are available in just
about every sporting goods store. All in all, this is a very
comprehensive book on weight training and is especially helpful to
those of us who have never lifted weights before.
If you have any disease, injury or physical disability, consult the
doctor who has been treating you before undertaking these exercises.
Follow his advice on how to get started and do not strength train if
he says not to.
Start off slowly with light weights. Follow the diagrams in the book
to make sure you're positioning your body correctly to avoid injury
and obtain the best result from your workout.
After several weeks, you will be well on your way to improving your
appearance, physique and general attitude toward life, while doing
wonders for you internal organs and maybe even fighting off disease.
"Use it or lose it" applies to just about every part of your body.
Don't "lose it" because of inactivity and disuse.
This article is for informational purposes only. It does not purport
to offer medical advice. Consult a qualified physician before
undertaking any exercise program.
Atkins Diet -- The Final Verdict
Supporters of the Atkins Diet claim that a low carbohydrate diet is a safe and effective method for losing weight. This article evaluates the low carbohydrate diet and specifically the claims made about ketosis.
<h4>The Low Carb-Ketosis Link</h4>
By severely limiting carbohydrates in your diet, the main energy source used by your body, glucose, drops to low levels. In return, insulin levels also drop. With low glucose and low insulin levels, the body turns to alternative sources of energy.
Because of a significant change in your body's chemistry when on the Atkins Diet, certain metabolic pathways are turned "on" that are normally not "on" or run at very low levels. One such pathway involves the breakdown of fat, called Beta-Oxidation of Fats.
Now, normally fats are broken down to produce energy when your body senses a need. But in the context of a low Carb diet, the normal breakdown pathway of fats is altered and an alternative pathway kicks in. This alternative pathway produces what are called ketone bodies.
Ketosis is the term used to describe when ketone bodies are circulating in your bloodstream. The ketone bodies can be used as alternative sources of energy by, most importantly, your brain.
In case you might be curious, the three ketone bodies produced by this alternative pathway for breaking down fat are acetoacetate, beta-hydroxybutyrate, and acetone. These ketone bodies are formed in your liver and then are transported to other tissues, mainly the brain. In your brain, they are converted back to a form that can provide direct energy during times of starvation.
Here is the whole process...
<ol><li>Atkins Diet lowers glucose and insulin (the body's main energy source)
<li>Alternative pathways are turned "on" to provide energy
<li>One alternative pathway breaks down fat and produces ketone bodies
<li>Ketone bodies represent the state called ketosis
<li>The brain uses ketone bodies as an alternative source of energy</li></ol>
So, the Atkins Diet (and any low Carb diet) produces a low energy state (low glucose) that causes the breakdown fat using an alternative pathway that leads to the development of ketosis.
So far it sounds pretty good. By limiting Carbs in your diet, you can essentially force your body into breaking down stored fat, the very thing you need to get rid of to lose weight.
But there are problems...
<h4>Atkins Diet and Toxicity</h4>
Ketone bodies are toxic. Many supporters of low Carb diets claim that ketosis is safe. They state that they are natural byproducts of fat breakdown and even babies have high levels of circulating ketone bodies.
First, they are not natural by-products of fat metabolism. The normal beta-oxidation of fats does produce ketone bodies but these are incorporated into the normal cycle of energy production, called the Krebs cycle. When ketone bodies are circulating in your bloodstream, it signals an abnormal physiologic state, called starvation. They are not incorporated into the normal energy cycle, the Krebs cycle, and spill into the bloodstream.
Just because your body has the ability to transport ketone bodies to certain tissues and then use them for energy, does not make it a normal process. It is an alternative pathway that turns "on" only when your body is faced with depleted levels of the main energy source, glucose.
Secondly, babies are not small adults. A baby's liver and brain tissue are made up of different chemicals and pathways, specifically geared to handle the high fat diet coming from mother's milk. These pathways change as a baby grows and starts to eat other foods. Eventually, the normal adult pathways are set up and the infantile chemistry used as evidence to support the safety of ketosis, stop working.
But this is not even related to the fact that ketone bodies are toxic. In medicine, the three ketone bodies mentioned above are classified as toxic acidic chemicals. At high levels, they can cause your blood to become too acidic, a disease state called ketoacidosis.
Granted, this is rare because most of the ketone bodies will be used by the brain as an energy source. Ketoacidosis is usually seen in type 1 diabetics. It is a medical emergency.
So, is ketosis dangerous to your body? Yes and no. Yes, ketosis represents a state of starvation. Losing weight when the body thinks you're starving is the best way to guarantee weight regain. The weight will come back and come back as fat. No, ketosis will not cause ketoacidosis in non-diabetics. And as long as you have a large storage of fat, your brain will not starve for energy.
<h4>The Final Verdict</h4>
<ol><li>As an alternative physiologic state, ketosis is not dangerous, assuming the levels of ketone bodies do not increase to acidic levels.
<li>As a diet plan, ketogenic diets are not recommended because of the state of starvation they create. Your metabolism will eventually slow down setting you up for weight regain in the near the future.
<li>Ketogenic diets, like the Atkins Diet, may also be dangerous not because they cause ketosis, but because they promote high protein and fat intake. High protein diets, unless you're body building, increases urea production and can damage the kidneys. Supporters claim that this just doesn't happen, reporting that no kidney damage has occurred to the millions of dieters on Atkins Diet or other ketogenic diets.
However, it is well known that microscopic damage can occur to the kidneys effecting their ability to filter the blood. But clinical signs of this damage may take several years to manifest. Chronic renal insufficiency is a concern for ketogenic dieters, which may cause problems in the years to come.</li></ol>
<h4>Conclusion</h4>
Atkins Diet and other ketogenic diets (low Carb) can be safe and effective in causing weight loss. However, I recommend keeping ketosis to a minimum and keep your carbohydrate intake above 50 grams a day. Don't follow the suggestions for reaching an "induction" phase. It's not necessary to turn "on" the alternative pathways described above and burn fat.
Remember, healthy weight loss is to burn fat and fat only. But it also involves keeping your rate of weight loss around 2-3 pounds/week. The induction phase promoted by the Atkins Diet can result in a rate of weight loss far greater than 2-3 pounds/week. It may sound good to you now, but how does gaining it all back as fat sound? Because that will happen if you lose weight too fast.
<h4>The Low Carb-Ketosis Link</h4>
By severely limiting carbohydrates in your diet, the main energy source used by your body, glucose, drops to low levels. In return, insulin levels also drop. With low glucose and low insulin levels, the body turns to alternative sources of energy.
Because of a significant change in your body's chemistry when on the Atkins Diet, certain metabolic pathways are turned "on" that are normally not "on" or run at very low levels. One such pathway involves the breakdown of fat, called Beta-Oxidation of Fats.
Now, normally fats are broken down to produce energy when your body senses a need. But in the context of a low Carb diet, the normal breakdown pathway of fats is altered and an alternative pathway kicks in. This alternative pathway produces what are called ketone bodies.
Ketosis is the term used to describe when ketone bodies are circulating in your bloodstream. The ketone bodies can be used as alternative sources of energy by, most importantly, your brain.
In case you might be curious, the three ketone bodies produced by this alternative pathway for breaking down fat are acetoacetate, beta-hydroxybutyrate, and acetone. These ketone bodies are formed in your liver and then are transported to other tissues, mainly the brain. In your brain, they are converted back to a form that can provide direct energy during times of starvation.
Here is the whole process...
<ol><li>Atkins Diet lowers glucose and insulin (the body's main energy source)
<li>Alternative pathways are turned "on" to provide energy
<li>One alternative pathway breaks down fat and produces ketone bodies
<li>Ketone bodies represent the state called ketosis
<li>The brain uses ketone bodies as an alternative source of energy</li></ol>
So, the Atkins Diet (and any low Carb diet) produces a low energy state (low glucose) that causes the breakdown fat using an alternative pathway that leads to the development of ketosis.
So far it sounds pretty good. By limiting Carbs in your diet, you can essentially force your body into breaking down stored fat, the very thing you need to get rid of to lose weight.
But there are problems...
<h4>Atkins Diet and Toxicity</h4>
Ketone bodies are toxic. Many supporters of low Carb diets claim that ketosis is safe. They state that they are natural byproducts of fat breakdown and even babies have high levels of circulating ketone bodies.
First, they are not natural by-products of fat metabolism. The normal beta-oxidation of fats does produce ketone bodies but these are incorporated into the normal cycle of energy production, called the Krebs cycle. When ketone bodies are circulating in your bloodstream, it signals an abnormal physiologic state, called starvation. They are not incorporated into the normal energy cycle, the Krebs cycle, and spill into the bloodstream.
Just because your body has the ability to transport ketone bodies to certain tissues and then use them for energy, does not make it a normal process. It is an alternative pathway that turns "on" only when your body is faced with depleted levels of the main energy source, glucose.
Secondly, babies are not small adults. A baby's liver and brain tissue are made up of different chemicals and pathways, specifically geared to handle the high fat diet coming from mother's milk. These pathways change as a baby grows and starts to eat other foods. Eventually, the normal adult pathways are set up and the infantile chemistry used as evidence to support the safety of ketosis, stop working.
But this is not even related to the fact that ketone bodies are toxic. In medicine, the three ketone bodies mentioned above are classified as toxic acidic chemicals. At high levels, they can cause your blood to become too acidic, a disease state called ketoacidosis.
Granted, this is rare because most of the ketone bodies will be used by the brain as an energy source. Ketoacidosis is usually seen in type 1 diabetics. It is a medical emergency.
So, is ketosis dangerous to your body? Yes and no. Yes, ketosis represents a state of starvation. Losing weight when the body thinks you're starving is the best way to guarantee weight regain. The weight will come back and come back as fat. No, ketosis will not cause ketoacidosis in non-diabetics. And as long as you have a large storage of fat, your brain will not starve for energy.
<h4>The Final Verdict</h4>
<ol><li>As an alternative physiologic state, ketosis is not dangerous, assuming the levels of ketone bodies do not increase to acidic levels.
<li>As a diet plan, ketogenic diets are not recommended because of the state of starvation they create. Your metabolism will eventually slow down setting you up for weight regain in the near the future.
<li>Ketogenic diets, like the Atkins Diet, may also be dangerous not because they cause ketosis, but because they promote high protein and fat intake. High protein diets, unless you're body building, increases urea production and can damage the kidneys. Supporters claim that this just doesn't happen, reporting that no kidney damage has occurred to the millions of dieters on Atkins Diet or other ketogenic diets.
However, it is well known that microscopic damage can occur to the kidneys effecting their ability to filter the blood. But clinical signs of this damage may take several years to manifest. Chronic renal insufficiency is a concern for ketogenic dieters, which may cause problems in the years to come.</li></ol>
<h4>Conclusion</h4>
Atkins Diet and other ketogenic diets (low Carb) can be safe and effective in causing weight loss. However, I recommend keeping ketosis to a minimum and keep your carbohydrate intake above 50 grams a day. Don't follow the suggestions for reaching an "induction" phase. It's not necessary to turn "on" the alternative pathways described above and burn fat.
Remember, healthy weight loss is to burn fat and fat only. But it also involves keeping your rate of weight loss around 2-3 pounds/week. The induction phase promoted by the Atkins Diet can result in a rate of weight loss far greater than 2-3 pounds/week. It may sound good to you now, but how does gaining it all back as fat sound? Because that will happen if you lose weight too fast.
Beauty Comes From Within
Since real beauty comes from within, it's important that your beauty products bring out your best natural qualities. Natural beauty product reviews can help you choose which products are best suited to your own individual needs.
One popular type of natural beauty product is stretch mark removal cream. Since stretch marks are pretty common--their causes range from pregnancy to body building--a lot of people can be helped by a natural, effective treatment for them. While reading natural beauty product reviews, I noticed that the best stretch mark remedies contain high amounts of Emu Oil, Aloe Vera Gel, Collagen, Elastin and Vitamin E. When these key ingredients are combined in a highly concentrated cream, they can not only help reduce stretch marks you already have, but actually help prevent new ones from forming!
One of the most helpful things about natural beauty product reviews is that they tell you about the ingredients in the best beauty products out there. Whenever you're looking for skin treatments--whether it's cellulite cream, spider vein therapy, sunless tanning or stretch mark removal--you want to make sure that the ingredients are safe and actually make your skin look better, not worse. What's the point of diminishing stretch marks if the skin around them becomes red and irritated? Natural beauty products tend to be safer, because they don't include a lot of harsh chemicals in their ingredients.
If you're fair skinned like I am, you know how hard it can be to enjoy the great outdoors. There's nothing unusual about stretch marks or cellulite or spider veins. They are the natural effects of having bodies that grow and change. Using natural, high quality products to safely improve your skin's appearance can help you feel less self-conscious at the beach or in the bedroom.
Then your natural, individual beauty can shine through!
One popular type of natural beauty product is stretch mark removal cream. Since stretch marks are pretty common--their causes range from pregnancy to body building--a lot of people can be helped by a natural, effective treatment for them. While reading natural beauty product reviews, I noticed that the best stretch mark remedies contain high amounts of Emu Oil, Aloe Vera Gel, Collagen, Elastin and Vitamin E. When these key ingredients are combined in a highly concentrated cream, they can not only help reduce stretch marks you already have, but actually help prevent new ones from forming!
One of the most helpful things about natural beauty product reviews is that they tell you about the ingredients in the best beauty products out there. Whenever you're looking for skin treatments--whether it's cellulite cream, spider vein therapy, sunless tanning or stretch mark removal--you want to make sure that the ingredients are safe and actually make your skin look better, not worse. What's the point of diminishing stretch marks if the skin around them becomes red and irritated? Natural beauty products tend to be safer, because they don't include a lot of harsh chemicals in their ingredients.
If you're fair skinned like I am, you know how hard it can be to enjoy the great outdoors. There's nothing unusual about stretch marks or cellulite or spider veins. They are the natural effects of having bodies that grow and change. Using natural, high quality products to safely improve your skin's appearance can help you feel less self-conscious at the beach or in the bedroom.
Then your natural, individual beauty can shine through!
Body Building Equipment for the Rest of Us
Large, bulging muscles like those found on the models of body building magazine covers are often what people associate with strength training. Of course, building muscles is part of this type of training program. There are other benefits that even women who don't want to "bulk up" can appreciate. Stronger muscles can reduce your risk of injury to your back and other parts of your body. Since your metabolism increases when you strength train, you can also maintain a healthy weight. Body building that results in large muscles typically involves long, strenuous workouts. To experience the results just mentioned, you would just need to perform body building exercises for 30 minutes, 3 times a week. What makes the difference in results you experience with strength training exercises is the body building equipment you use.
If you are interested in a moderate workout, you can simply add ankle or wrist weights to your existing low-impact workout. Adding a few extra pounds forces your heart and muscles to work harder. Weight vests are also an option if you are interested in defining your upper body. The key to success with this body building equipment is to make sure you don't put too much stress on your muscles, which can cause serious injury. Since these types of weights are easily adjustable, you can try out varying weight amounts to find the amount that will give you the best results without undue stress and strain.
A common body building regimen for professional bodybuilders is to focus on one set of muscles each workout. You can choose any order you wish. Since you can work your abdominal muscles on a daily basis, body building equipment that includes a platform for performing abdominal exercises is a good choice. Smith machines is equipment that features stations for performing different exercises. These machines generally feature a bench that you can use to perform bench presses as well as crunches or sit-ups. These machines can cost upwards of $500, but low-end Smith machines such as the Body Solid Powerline that costs less than $500 are perfect for a basic body building program.
For "spot" workouts, bodybuilding exercises that focus on one muscle group, there are numerous types of body building equipment available on the market. Within this market there are numerous kinds of body building equipment for light-to-moderate body building exercises. A good starter piece of equipment that you can purchase anywhere is a chin-up bar. This equipment costs as little as $10 and fits in any doorway of your home. Push ups are perfect for any type of exercise program. Although you can perform pushups without special equipment, purchasing a pair of pushup stands can provide extra support for your wrists. This equipment is also great for traveling. Dip stands may not fit in your suitcase, but you can easily slide them in a corner of a room when they are not in use. Dip stands are used to perform exercises that work the arms and abdominals. If you're creative you can easily design other upper and lower-body exercises. The equipment listed here is only a percentage of what is available on the market. You can find more detailed information about body building equipment at body-building-equipment.com.
If you are interested in a moderate workout, you can simply add ankle or wrist weights to your existing low-impact workout. Adding a few extra pounds forces your heart and muscles to work harder. Weight vests are also an option if you are interested in defining your upper body. The key to success with this body building equipment is to make sure you don't put too much stress on your muscles, which can cause serious injury. Since these types of weights are easily adjustable, you can try out varying weight amounts to find the amount that will give you the best results without undue stress and strain.
A common body building regimen for professional bodybuilders is to focus on one set of muscles each workout. You can choose any order you wish. Since you can work your abdominal muscles on a daily basis, body building equipment that includes a platform for performing abdominal exercises is a good choice. Smith machines is equipment that features stations for performing different exercises. These machines generally feature a bench that you can use to perform bench presses as well as crunches or sit-ups. These machines can cost upwards of $500, but low-end Smith machines such as the Body Solid Powerline that costs less than $500 are perfect for a basic body building program.
For "spot" workouts, bodybuilding exercises that focus on one muscle group, there are numerous types of body building equipment available on the market. Within this market there are numerous kinds of body building equipment for light-to-moderate body building exercises. A good starter piece of equipment that you can purchase anywhere is a chin-up bar. This equipment costs as little as $10 and fits in any doorway of your home. Push ups are perfect for any type of exercise program. Although you can perform pushups without special equipment, purchasing a pair of pushup stands can provide extra support for your wrists. This equipment is also great for traveling. Dip stands may not fit in your suitcase, but you can easily slide them in a corner of a room when they are not in use. Dip stands are used to perform exercises that work the arms and abdominals. If you're creative you can easily design other upper and lower-body exercises. The equipment listed here is only a percentage of what is available on the market. You can find more detailed information about body building equipment at body-building-equipment.com.
Body Building for beginners
Body building or even just showing up at a gym can be intimidating for a beginner. Provided below are some tips that can help you get into body building, and into your first fitness club:
Seek Advice - There is no sense trying to learn it everything yourself when starting out in Body Building. Take some time to talk to others who are more experienced, and learn what you can from them. When using new equipment or a new exercise it is also always a good idea to talk to someone, to ensure that you don't get injured.
Sleep - When working out for the first time it is important to ensure that your body is getting the rest that it needs. This will usually be more than what you were taking before!
Diet - Just as important as sleep it's important to ensure that your diet is keeping up with your exercise. This doesn't just mean eating more, it means eating better. Think of your body as an automobile. The more you drive a car, the more fuel you need to put into it. You need to ensure that you are putting the proper fuel in your car as well, to ensure that it will drive consistently and perform to spec.
Set Goals - Set goals that are attainable. Out of reach goals only set yourself up for failure. Take it one step at a time, and enjoy/celebrate your success all the way up the ladder. Whether it's another 10pounds to your bench press or just making it to the gym 3 days a week, you need to set goals, otherwise it's easy for your workout to get pushed aside when life gets busy.
Visualize Success - It's important to see yourself succeeding before you even begin working out. This winning mind set will take you to new levels in your training and will set yourself up for success!
Be smart about getting into body building to ensure that you will achieve success both mentally and physically.
Seek Advice - There is no sense trying to learn it everything yourself when starting out in Body Building. Take some time to talk to others who are more experienced, and learn what you can from them. When using new equipment or a new exercise it is also always a good idea to talk to someone, to ensure that you don't get injured.
Sleep - When working out for the first time it is important to ensure that your body is getting the rest that it needs. This will usually be more than what you were taking before!
Diet - Just as important as sleep it's important to ensure that your diet is keeping up with your exercise. This doesn't just mean eating more, it means eating better. Think of your body as an automobile. The more you drive a car, the more fuel you need to put into it. You need to ensure that you are putting the proper fuel in your car as well, to ensure that it will drive consistently and perform to spec.
Set Goals - Set goals that are attainable. Out of reach goals only set yourself up for failure. Take it one step at a time, and enjoy/celebrate your success all the way up the ladder. Whether it's another 10pounds to your bench press or just making it to the gym 3 days a week, you need to set goals, otherwise it's easy for your workout to get pushed aside when life gets busy.
Visualize Success - It's important to see yourself succeeding before you even begin working out. This winning mind set will take you to new levels in your training and will set yourself up for success!
Be smart about getting into body building to ensure that you will achieve success both mentally and physically.
Body Building Supplement
Body Building Supplement - what is it?
The term "body building supplement" is familiar to almost everyone nowadays. Body building supplement is a supplement that is designed to help people who use it to achieve several things that include but are not limited to weight gain, muscle building, and strength training. There are many other reasons for using body building supplement products but these three are probably the most popular.
Body Building Supplement - variety.
Currently there is a wide range of body building supplement products in the US market. Most of the time, you will probably have a real tough time figuring out what body building supplement does what, and what supplements you should take. There will probably be a lot of confusion when you are looking for the right supplement for your needs. Consult with you trainer and with your doctor. They can make it easier for you to make a selection and purchasing decision dealing with body building supplements.
Body Building Supplement - examples.
Since there are so many body building supplement products available to public, for almost every need in bodybuilding, there's a supplement that answers that need. The choice of supplement depends a lot on what are the goals of your body building program. For example, if your goal is gaining weight, many athletes say that creatine is essential.
But since there is no scientific proof of the benefits of creatine or many other supplements, be careful and don't simply trust that the claims on the label of the product. Spend some time researching abut the product, consult with professionals. The body building supplement that you will use should both bring the positive body building results and be safe. If you are using several body building supplements, make sure that they can be used together without any danger to your health.
The term "body building supplement" is familiar to almost everyone nowadays. Body building supplement is a supplement that is designed to help people who use it to achieve several things that include but are not limited to weight gain, muscle building, and strength training. There are many other reasons for using body building supplement products but these three are probably the most popular.
Body Building Supplement - variety.
Currently there is a wide range of body building supplement products in the US market. Most of the time, you will probably have a real tough time figuring out what body building supplement does what, and what supplements you should take. There will probably be a lot of confusion when you are looking for the right supplement for your needs. Consult with you trainer and with your doctor. They can make it easier for you to make a selection and purchasing decision dealing with body building supplements.
Body Building Supplement - examples.
Since there are so many body building supplement products available to public, for almost every need in bodybuilding, there's a supplement that answers that need. The choice of supplement depends a lot on what are the goals of your body building program. For example, if your goal is gaining weight, many athletes say that creatine is essential.
But since there is no scientific proof of the benefits of creatine or many other supplements, be careful and don't simply trust that the claims on the label of the product. Spend some time researching abut the product, consult with professionals. The body building supplement that you will use should both bring the positive body building results and be safe. If you are using several body building supplements, make sure that they can be used together without any danger to your health.
Body Building Supplementation
Body Building Supplement - what is it? The term "body building supplement" is familiar to almost everyone nowadays. Body building supplement is a supplement that is designed to help people who use it to achieve several things that include but are not limited to weight gain, muscle building, and strength training. There are many other reasons for using body building supplement products but these three are probably the most popular.
Body Building Supplement - variety.
Currently there is a wide range of body building supplement products in the US market. Most of the time, you will probably have a real tough time figuring out what body building supplement does what, and what supplements you should take. There will probably be a lot of confusion when you are looking for the right supplement for your needs. Consult with you trainer and with your doctor. They can make it easier for you to make a selection and purchasing decision dealing with body building supplements.
Body Building Supplement - examples.
Since there are so many body building supplement products available to public, for almost every need in bodybuilding, there's a supplement that answers that need. The choice of supplement depends a lot on what are the goals of your body building program. For example, if your goal is gaining weight, many athletes say that creatine is essential.
But since there is no scientific proof of the benefits of creatine or many other supplements, be careful and don't simply trust that the claims on the label of the product. Spend some time researching about the product, consult with professionals. The body building supplement that you will use should both bring the positive body building results and be safe. If you are using several body building supplements, make sure that they can be used together without any danger to your health.
Body Building Supplement - variety.
Currently there is a wide range of body building supplement products in the US market. Most of the time, you will probably have a real tough time figuring out what body building supplement does what, and what supplements you should take. There will probably be a lot of confusion when you are looking for the right supplement for your needs. Consult with you trainer and with your doctor. They can make it easier for you to make a selection and purchasing decision dealing with body building supplements.
Body Building Supplement - examples.
Since there are so many body building supplement products available to public, for almost every need in bodybuilding, there's a supplement that answers that need. The choice of supplement depends a lot on what are the goals of your body building program. For example, if your goal is gaining weight, many athletes say that creatine is essential.
But since there is no scientific proof of the benefits of creatine or many other supplements, be careful and don't simply trust that the claims on the label of the product. Spend some time researching about the product, consult with professionals. The body building supplement that you will use should both bring the positive body building results and be safe. If you are using several body building supplements, make sure that they can be used together without any danger to your health.
Body Fat Calculation and Health
Body Fat Calculation and Health
The higher your percentage of fat above average levels, the higher your health risk for weight-related illness, like heart disease, high blood pressure, gallstones, type 2 diabetes, osteoarthritis, and certain cancers. Also, the higher your percentage of fat (and the smaller your percentage of muscle) the less calories you need to maintain your weight and therefore the easier it is to gain weight. This is because muscle is more metabolically active than fat tissue.
Body Fat Percentages and Lean Muscle Mass
When in ideal shape, body fat will make up about 15% - 18% of a male's body
weight and 18% - 22% of a female's. The remainder of the body's "lean weight"
is composed of water (55%-60%), muscle and other lean tissue (10%-20%), and
bone and minerals (6%-8%). In other words, a 150-pound woman who is within or
close to her ideal body fat composition range at 22% will have approximately
33 pounds of fat, 86 pounds of weight composed primarily of water, 20 pounds
of muscle and other lean tissue, and 11 pounds of bone and mineral weight.
This total then makes up her total weight of 150 lbs.
Now take the example of another woman who weights 150 pounds, but has 30%
fat on her body. She would have 45 pounds of fat on her body, and the rest of
her weight would be divided among muscle, bone and water. Her non fat body
composition might look like this, 79 pounds of water (53%), 17 pounds of
muscle (12%), and 9 pounds of bone and minerals (6%). Both women weight 150
lbs. and are about the same height, but one looks much different because she
has less body fat.
Body fat percentage is generally accepted as a better gauge of weight loss
progress and fitness than scale weight. The method of calculating body fat
from body measurements as used by HealthSmart Nutrition is the fourth most
accurate method. Hydrostatic testing underwater is first. Electrical testing
of body mass resistance is second and body fat measurement by caliper is
third. Although it is not the most accurate, if you record your measurements
carefully and consistently using the measurement taking instructions given,
you will have a good relative gauge of how much body fat you are gaining or
losing. To our knowledge, the HealthKeeper software is the first program to offer this body fat percentage by measurement feature.
For higher accuracy you can override the automatic body fat measurement calculator and enter your body fat percentages done by hydrostatic testing underwater, electrostatic testing of body mass resistance or body fat percentage done by the caliper method. One product we highly recommend is the Tanita bathroom scale. It does very accurate electrostatic testing of body mass resistance to determine your body fat percentage in seconds.
The more accurate of method you use for tracking your body fat percentage the more accurately you will be able to use
the Lean Body Weight tracker.
More about Lean Body Weight
The two most important graphs and statistics you want to watch to find out if you are making true and honest progress on your weight loss diet or body building program are, body fat percentage and lean body weight. Increasing lean body weight (mostly muscle mass) is important because if you body fat is going down into your ideal range and your lean body weight is going up you will be able to eat more calories without gaining weight and, it will be easier to maintain your desired body fat percentage when you reach your goal. This is because more lean body weight (composed of increased muscle mass) raises the body's basal metabolic rate
(BMR) and the calories your body burns even when you are doing nothing.
If you body fat is going down to your ideal range and your lean body weight is going up you should be absolutely ecstatic. You have attained two of the three holy grails of honest and lasting weight loss. (The third is keeping within your ideal body fat range for 3-5 years after getting there.)
The higher your percentage of fat above average levels, the higher your health risk for weight-related illness, like heart disease, high blood pressure, gallstones, type 2 diabetes, osteoarthritis, and certain cancers. Also, the higher your percentage of fat (and the smaller your percentage of muscle) the less calories you need to maintain your weight and therefore the easier it is to gain weight. This is because muscle is more metabolically active than fat tissue.
Body Fat Percentages and Lean Muscle Mass
When in ideal shape, body fat will make up about 15% - 18% of a male's body
weight and 18% - 22% of a female's. The remainder of the body's "lean weight"
is composed of water (55%-60%), muscle and other lean tissue (10%-20%), and
bone and minerals (6%-8%). In other words, a 150-pound woman who is within or
close to her ideal body fat composition range at 22% will have approximately
33 pounds of fat, 86 pounds of weight composed primarily of water, 20 pounds
of muscle and other lean tissue, and 11 pounds of bone and mineral weight.
This total then makes up her total weight of 150 lbs.
Now take the example of another woman who weights 150 pounds, but has 30%
fat on her body. She would have 45 pounds of fat on her body, and the rest of
her weight would be divided among muscle, bone and water. Her non fat body
composition might look like this, 79 pounds of water (53%), 17 pounds of
muscle (12%), and 9 pounds of bone and minerals (6%). Both women weight 150
lbs. and are about the same height, but one looks much different because she
has less body fat.
Body fat percentage is generally accepted as a better gauge of weight loss
progress and fitness than scale weight. The method of calculating body fat
from body measurements as used by HealthSmart Nutrition is the fourth most
accurate method. Hydrostatic testing underwater is first. Electrical testing
of body mass resistance is second and body fat measurement by caliper is
third. Although it is not the most accurate, if you record your measurements
carefully and consistently using the measurement taking instructions given,
you will have a good relative gauge of how much body fat you are gaining or
losing. To our knowledge, the HealthKeeper software is the first program to offer this body fat percentage by measurement feature.
For higher accuracy you can override the automatic body fat measurement calculator and enter your body fat percentages done by hydrostatic testing underwater, electrostatic testing of body mass resistance or body fat percentage done by the caliper method. One product we highly recommend is the Tanita bathroom scale. It does very accurate electrostatic testing of body mass resistance to determine your body fat percentage in seconds.
The more accurate of method you use for tracking your body fat percentage the more accurately you will be able to use
the Lean Body Weight tracker.
More about Lean Body Weight
The two most important graphs and statistics you want to watch to find out if you are making true and honest progress on your weight loss diet or body building program are, body fat percentage and lean body weight. Increasing lean body weight (mostly muscle mass) is important because if you body fat is going down into your ideal range and your lean body weight is going up you will be able to eat more calories without gaining weight and, it will be easier to maintain your desired body fat percentage when you reach your goal. This is because more lean body weight (composed of increased muscle mass) raises the body's basal metabolic rate
(BMR) and the calories your body burns even when you are doing nothing.
If you body fat is going down to your ideal range and your lean body weight is going up you should be absolutely ecstatic. You have attained two of the three holy grails of honest and lasting weight loss. (The third is keeping within your ideal body fat range for 3-5 years after getting there.)
Components Of A Golf Exercise Program
Golf exercise program - with the exploding number of so-called golf fitness experts these days, it becomes very confusing. It's easy for a golfer to be misled and end up in a program that will hardly have the desired objective of improving their game.
In fact the wrong golf exercise program can end up making a golfer's game deteriorate rather than improve.
It is therefore very useful to know what constitutes a complete golf exercise program
A complete golf exercise program will tend to have the following attributes;
A) Golf specific stretch exercises Stretch exercises are a very important part of any genuine golf workout program. Stretches help improve the golf swing and correct many common mistakes and weaknesses in this area. They sometime help alleviate or even eliminate nagging back problems in some golfers. Many stretch exercises can be done in the comfort of the office or home.
B) Golf specific strength training Strength training is also a key area in any good golf workout program. Strength training usually has a dramatic effect on the quality of the game of any golfer. Dumbbells are usually used and the program for building strength for golf is usually very different from a body building program because the idea here is not to build muscles.
C) Should be able to focus on certain common player weaknesses A good golf exercise program should also be able to focus on certain common weaknesses amongst most amateur golfers with the aim of helping to improve and deal with those weaknesses. This at times may involve the use of certain golf aid equipment. However it should be very clear what particular aspects of the game are being developed by what golfing aids.
A complete golf exercise program should help any golfer improve their game dramatically and feel much more confident every time they set foot on the course.
In fact the wrong golf exercise program can end up making a golfer's game deteriorate rather than improve.
It is therefore very useful to know what constitutes a complete golf exercise program
A complete golf exercise program will tend to have the following attributes;
A) Golf specific stretch exercises Stretch exercises are a very important part of any genuine golf workout program. Stretches help improve the golf swing and correct many common mistakes and weaknesses in this area. They sometime help alleviate or even eliminate nagging back problems in some golfers. Many stretch exercises can be done in the comfort of the office or home.
B) Golf specific strength training Strength training is also a key area in any good golf workout program. Strength training usually has a dramatic effect on the quality of the game of any golfer. Dumbbells are usually used and the program for building strength for golf is usually very different from a body building program because the idea here is not to build muscles.
C) Should be able to focus on certain common player weaknesses A good golf exercise program should also be able to focus on certain common weaknesses amongst most amateur golfers with the aim of helping to improve and deal with those weaknesses. This at times may involve the use of certain golf aid equipment. However it should be very clear what particular aspects of the game are being developed by what golfing aids.
A complete golf exercise program should help any golfer improve their game dramatically and feel much more confident every time they set foot on the course.
Dieting and Exercising - Results all the time!
To be successful in keeping to an exercise program, you going to have to define results. Results for most mean weight on a scale, a dress size, the number of pounds on a bench press, and your waist size. I challenge you to think in abstracts. Results, all the time? Yes! It just may not come in the form you are looking for on the surface. You can break the type of results into three categories: emotional, internal and external.
EMOTIONAL
I believe more important than waistline measurements, personal bench press records or reading whatever the scale says, is what exercise does for you emotionally. For me, it was self-confidence and self- esteem. I will do this for life because I do not want to go back to the person I once was. For you, it may be a feeling of being productive. Or because you are doing something for you and no one else.
INTERNAL
Internal results come in the form of vital signs, such as lower blood pressure, and a decrease in body fats, cholesterols and triglycerides. Of course, these are important, but do not look just at the typical attributes.
EXTERNAL
These are results you are accustomed to achieving. It is something we can see or touch. Pants are fitting loser, arms are looking toned, and numbers on the scales are going down. At times it is a lot easier to get motivated by those things we can see, rather than all that is going on inside. Personally, I have seen more people stick with a program if they focus on the emotional and internal results, more than the external. The outside results may motivate you in the beginning, but it is the INSIDE OUT approach that keeps you going.
EMOTIONAL
I believe more important than waistline measurements, personal bench press records or reading whatever the scale says, is what exercise does for you emotionally. For me, it was self-confidence and self- esteem. I will do this for life because I do not want to go back to the person I once was. For you, it may be a feeling of being productive. Or because you are doing something for you and no one else.
INTERNAL
Internal results come in the form of vital signs, such as lower blood pressure, and a decrease in body fats, cholesterols and triglycerides. Of course, these are important, but do not look just at the typical attributes.
EXTERNAL
These are results you are accustomed to achieving. It is something we can see or touch. Pants are fitting loser, arms are looking toned, and numbers on the scales are going down. At times it is a lot easier to get motivated by those things we can see, rather than all that is going on inside. Personally, I have seen more people stick with a program if they focus on the emotional and internal results, more than the external. The outside results may motivate you in the beginning, but it is the INSIDE OUT approach that keeps you going.
Do sportsmen or sports ladies need body building supplemnts
Here is the latest opinion regarding body building supplements.
When you are looking for top advice about body building supplements, it will be easier said than done separating value-packed advice from ill-advised body building supplements submissions and help so it's prudent to know ways of moderating the information offered to you.
Fitness First USA
Offers brand-name supplements at low prices. Shop for bodybuilding and weight loss supplements, testosterone gels, HGH, and vitamins.
Here are several guidelines that we think you should use when you are searching for information about body building supplements. You need to realize any recommendation we present to you is only relevant to internet information about body building supplements. Unfortunately we are unable to provide any guidance or tips for conducting research offline.
Summit Supplements - ABB American Body Building Products
Bodybuilding supplement store sells ABB Pure Pro, Carbo Force, Ripped Force, Adrenalin Stack, Lean Protein, Mass Recovery, and Extreme XXL.
An excellent tip to follow when you're presented with help or advice about a body building supplements web site is to verify the ownership of the website. This may show you who owns the site body building supplements identifications The fastest way to determine who owns the body building supplements site is to find the 'about' page.
Any worthwhile website providing information on body building supplements, will always have contact information which will record the site owner's contact details. The details should let you know some key points concerning the owner's requisite knowledge. This enables you to make an assessment about the webmaster's training and understanding, to offer guidance about body building supplements.
When you are looking for top advice about body building supplements, it will be easier said than done separating value-packed advice from ill-advised body building supplements submissions and help so it's prudent to know ways of moderating the information offered to you.
Fitness First USA
Offers brand-name supplements at low prices. Shop for bodybuilding and weight loss supplements, testosterone gels, HGH, and vitamins.
Here are several guidelines that we think you should use when you are searching for information about body building supplements. You need to realize any recommendation we present to you is only relevant to internet information about body building supplements. Unfortunately we are unable to provide any guidance or tips for conducting research offline.
Summit Supplements - ABB American Body Building Products
Bodybuilding supplement store sells ABB Pure Pro, Carbo Force, Ripped Force, Adrenalin Stack, Lean Protein, Mass Recovery, and Extreme XXL.
An excellent tip to follow when you're presented with help or advice about a body building supplements web site is to verify the ownership of the website. This may show you who owns the site body building supplements identifications The fastest way to determine who owns the body building supplements site is to find the 'about' page.
Any worthwhile website providing information on body building supplements, will always have contact information which will record the site owner's contact details. The details should let you know some key points concerning the owner's requisite knowledge. This enables you to make an assessment about the webmaster's training and understanding, to offer guidance about body building supplements.
Effects of no2 supplement
Our system uses a free-form gas called Nitric Oxide as a cell communication tool. This naturally produced substance is created by body enzymes breaking down the amino acid Arginine. When L-Arginine amino acid converts into L-citruline the result is Nitric Oxide.
Nitric Oxide oversees blood circulation, message transmissions between cells as well as individual pain thresholds, to name a few. No2 supplement is a powerful extended-release formula of arginine alpha- ketoglutarate and the ingredients in no2 supplement are easily absorbed. This ensures thorough uptake of no2 supplement ingredients and helps to sustain the no2 supplement benefits for longer.
No2 supplement is used by many athletes looking to increase endurance and strength, and no2 supplement is associated with body building and muscle toning. Various studies undertaken on the no2 supplement give us an idea of the benefits of mri no2. Many sources are available on no2 supplement, and its mri no2 effects.
The no2 supplement has a formulation proven to increase strength dramatically. No2 supplement is one of a new group of mri no2 muscle enhancers and builders referred to as cell-signaling hemodilators.
No2 supplement works through mediation of the signaling-molecule nitric oxide, introducing powerful hemodilation to the system with mri no2. The no2 supplement thus increases strength and endurance. Power output is dramatically increased by no2 supplement and the action of mri no2, as is muscle size and load capacity.
No2 supplement has sustained-release physer3, an advanced technology of no2 supplement, which allows hemodilation to last for hours with no2 supplement, creating a virtually permanent muscle pump. This muscle pump produced by no2 supplement is known as the "perpetual pump". This is a rock-hard pumped-up effect, achieved while training the body and aided by mri no2. With no2 supplement, your skin feels tighter. Unlike the non-mri no2 exercise-induced pump, which usually fades 30 minutes after a workout, the perpetual pump can endure for quite a few hours with mri no2.
The no2 supplement increases blood flow, making no2 supplement valuable to athletes and body builders, as this means that with no2 supplement an increased supply of nutrients reaches the muscles. The muscles then become harder when stressed by training, which is a benefit of mri no2. No2 supplement also reduces inflammation, thereby lessening the pain factor associated with extreme muscle stress, allowing athletes using no2 supplement to train their bodies harder and for a longer period before tiring.
No2 supplement reportedly aids with muscular healing after intense workouts. No2 supplement naturally boosts system performance, without steroids.
Studies on the effects of no2 supplement on the human body show that no2 supplement sustains levels of nitric oxide in the muscles for a longer period. No2 supplement is capable of delivering its muscle-enhancing benefits continuously, providing mri no2. results.
Benefits of no2 supplement include increasing muscle growth signals, which allow for a faster gain in lean mass. With the aid of no2 supplement, athletes can maintain and enhance their already trained muscles. No2 supplement regulates the body's natural set point for lean mass and No2 supplement increases the fat burning capacity of the body. The muscle fibre increases of no2 supplement make muscle look and feel rock hard.
The main task of no2 supplement is to ensure that the muscle is functioning properly and at its peak, achieved by mri no2.
Nitric Oxide oversees blood circulation, message transmissions between cells as well as individual pain thresholds, to name a few. No2 supplement is a powerful extended-release formula of arginine alpha- ketoglutarate and the ingredients in no2 supplement are easily absorbed. This ensures thorough uptake of no2 supplement ingredients and helps to sustain the no2 supplement benefits for longer.
No2 supplement is used by many athletes looking to increase endurance and strength, and no2 supplement is associated with body building and muscle toning. Various studies undertaken on the no2 supplement give us an idea of the benefits of mri no2. Many sources are available on no2 supplement, and its mri no2 effects.
The no2 supplement has a formulation proven to increase strength dramatically. No2 supplement is one of a new group of mri no2 muscle enhancers and builders referred to as cell-signaling hemodilators.
No2 supplement works through mediation of the signaling-molecule nitric oxide, introducing powerful hemodilation to the system with mri no2. The no2 supplement thus increases strength and endurance. Power output is dramatically increased by no2 supplement and the action of mri no2, as is muscle size and load capacity.
No2 supplement has sustained-release physer3, an advanced technology of no2 supplement, which allows hemodilation to last for hours with no2 supplement, creating a virtually permanent muscle pump. This muscle pump produced by no2 supplement is known as the "perpetual pump". This is a rock-hard pumped-up effect, achieved while training the body and aided by mri no2. With no2 supplement, your skin feels tighter. Unlike the non-mri no2 exercise-induced pump, which usually fades 30 minutes after a workout, the perpetual pump can endure for quite a few hours with mri no2.
The no2 supplement increases blood flow, making no2 supplement valuable to athletes and body builders, as this means that with no2 supplement an increased supply of nutrients reaches the muscles. The muscles then become harder when stressed by training, which is a benefit of mri no2. No2 supplement also reduces inflammation, thereby lessening the pain factor associated with extreme muscle stress, allowing athletes using no2 supplement to train their bodies harder and for a longer period before tiring.
No2 supplement reportedly aids with muscular healing after intense workouts. No2 supplement naturally boosts system performance, without steroids.
Studies on the effects of no2 supplement on the human body show that no2 supplement sustains levels of nitric oxide in the muscles for a longer period. No2 supplement is capable of delivering its muscle-enhancing benefits continuously, providing mri no2. results.
Benefits of no2 supplement include increasing muscle growth signals, which allow for a faster gain in lean mass. With the aid of no2 supplement, athletes can maintain and enhance their already trained muscles. No2 supplement regulates the body's natural set point for lean mass and No2 supplement increases the fat burning capacity of the body. The muscle fibre increases of no2 supplement make muscle look and feel rock hard.
The main task of no2 supplement is to ensure that the muscle is functioning properly and at its peak, achieved by mri no2.
Exercise Smarter Not Harder - 10 ways to make consistent pro
1.Set a time limit on all your workouts. End the workout if you run over. 2.Exercise larger muscle groups before the smaller ones. I.e... Back, Legs and Chest before shoulders and arms. 3.Change your workout plan up every twelve to fourteen weeks. 4.Treat your time in the gym as if it is your most important time of the day. 5.Make the workouts at the beginning of the week harder than those toward the end of the week. 6.Take at least one day off a week from doing any form of exercising. 7.Change your cardiovascular equipment up each time you exercise. 8.Monitor your heart rate all the time. 9.Go over your workout in your head before you start. 10.Efficiency is more important than length. Have a number of reps in your head before each time you do a set.
These are just a few things I have learned over the years. Do not be afraid to try different things. Listen to your body and never be afraid to ask for help.
These are just a few things I have learned over the years. Do not be afraid to try different things. Listen to your body and never be afraid to ask for help.
Exercising for life - The magic is in the synergy!
Synergy: the working together of two or more things, people, or organizations, especially when the result is greater than the sum of their individual effects or capabilities
Momentum toward your goals is generated when all components of fitness are incorporated into your workout program.
.Heart-through cardiovascular workout .Skeletal muscle-through strength training .Joints-through flexibility exercises. .Good Nutrition-through balanced sensible eating.
Some exercise is better than no exercise; however, if your program is lopsided with one or two of the same activities, you will not get the best results.
DRIVING THE CAR
Having synergy in your exercise program is like turning a car as you are driving down the road. It's much easier to turn the wheel while the car is moving rather than when it is sitting in your driveway. Momentum allows you to steer the car, just as momentum allows you to continually progress in your workout program.
ROLLING THE SNOWBALL
Another example of having synergy in your workout program would be rolling a snowball. Once the momentum has started, it keeps building and building. Keeping that in mind, it is very easy to only do certain exercises that you like and those that take less effort; however, because this will not work, in the end you will end up having to workout harder and longer.
In a Nut Shell: It is really important to have all areas of fitness working together and in the most effective way possible. When all the parts are working the machine works better. Leaving out parts of your exercise routine, just because you do not like them, is asking for failure.
Momentum toward your goals is generated when all components of fitness are incorporated into your workout program.
.Heart-through cardiovascular workout .Skeletal muscle-through strength training .Joints-through flexibility exercises. .Good Nutrition-through balanced sensible eating.
Some exercise is better than no exercise; however, if your program is lopsided with one or two of the same activities, you will not get the best results.
DRIVING THE CAR
Having synergy in your exercise program is like turning a car as you are driving down the road. It's much easier to turn the wheel while the car is moving rather than when it is sitting in your driveway. Momentum allows you to steer the car, just as momentum allows you to continually progress in your workout program.
ROLLING THE SNOWBALL
Another example of having synergy in your workout program would be rolling a snowball. Once the momentum has started, it keeps building and building. Keeping that in mind, it is very easy to only do certain exercises that you like and those that take less effort; however, because this will not work, in the end you will end up having to workout harder and longer.
In a Nut Shell: It is really important to have all areas of fitness working together and in the most effective way possible. When all the parts are working the machine works better. Leaving out parts of your exercise routine, just because you do not like them, is asking for failure.
Fast Weight Loss Programs - The importance of low body-fat l
You have a choice to make and you better make it soon, before it's too late. Is this a scare tactic? You bet it is! I am very tired of patting people on the back who walk into my clinics and want something for nothing. I'm frustrated with listening to people make excuses for not exercising and eating right. Your weight gain and high body fat levels will comes down to three things; denial, pride and laziness.
My responsibility as a high profile fitness expert lies not in if you like me, or even if you buy my e books. My responsibility lies in giving you straight talk. You want quick fixes to your health problem that has taken years to develop. You think you get them by purchasing gimmicks that promise you fast results. You fall for it, and at the end of the day you are more frustrated than every. Why? Because you are denying the root of your problems.
Promises in fast weight loss programs is part of the problem with Americans having high percentages of body fats. People, they do NOT work! Quit wasting your money on a false hope! The ONLY way of dropping good weight (fat) is to balance your lifestyle with, exercise and better eating.
NEWS FLASH: The problem with Americans body fat levels is not with the exercise programs out there, it is the lack of fitness experts helping you with your approach combined with lack of responsibility.
Body-fat is the over all percent of muscle to your body weight. If you are close to thirty percent you are clinically considered to be obese. Over forty percent of you are obese. And sixty percent of you are over weight just asking to get diabetes.
Do you know if you just lower your body fat levels 5 percent you will decrease your chances of heart disease, diabetes, strokes by half? Not to mention the greater quality of life you will live. Is your image of yourself so bad that you would rather be fat than to feel good?
Here are the main ways to lower your body fat levels:
#1: Lower your fat intake in your daily diets. #2: Get a full balanced exercise program started: walking, weight training, and stretching. #3: Take basic vitamins #4: Lower stress levels #5: Quit making excuses
My responsibility as a high profile fitness expert lies not in if you like me, or even if you buy my e books. My responsibility lies in giving you straight talk. You want quick fixes to your health problem that has taken years to develop. You think you get them by purchasing gimmicks that promise you fast results. You fall for it, and at the end of the day you are more frustrated than every. Why? Because you are denying the root of your problems.
Promises in fast weight loss programs is part of the problem with Americans having high percentages of body fats. People, they do NOT work! Quit wasting your money on a false hope! The ONLY way of dropping good weight (fat) is to balance your lifestyle with, exercise and better eating.
NEWS FLASH: The problem with Americans body fat levels is not with the exercise programs out there, it is the lack of fitness experts helping you with your approach combined with lack of responsibility.
Body-fat is the over all percent of muscle to your body weight. If you are close to thirty percent you are clinically considered to be obese. Over forty percent of you are obese. And sixty percent of you are over weight just asking to get diabetes.
Do you know if you just lower your body fat levels 5 percent you will decrease your chances of heart disease, diabetes, strokes by half? Not to mention the greater quality of life you will live. Is your image of yourself so bad that you would rather be fat than to feel good?
Here are the main ways to lower your body fat levels:
#1: Lower your fat intake in your daily diets. #2: Get a full balanced exercise program started: walking, weight training, and stretching. #3: Take basic vitamins #4: Lower stress levels #5: Quit making excuses
Fitness Supplement
Fitness Supplement - what is it?
The term "fitness supplement" is familiar to almost everyone nowadays. Fitness supplement is a supplement that is designed to help people who use it to achieve several results that include but are not limited to weight gain or weight loss, muscle building, adding vitamins or minerals to their diet, and many more. There is such a variety of fitness supplement products on the market that you will definitely find the right supplement for your needs.
Fitness Supplement - weight loss supplements.
Weight loss supplement is a fitness supplement that is designed to help people who use it to achieve a considerable loss of weight. The weight loss supplement can be based on various chemicals, vitamins, minerals, herbs, etc. Examples of weight loss supplements include but are not limited to Solidax ADX, Phentermine, Kava - Herbal, Xenical, Fat Absorber TDSL, Bontril, Meridia, and many more.
Fitness Supplement - body building supplements.
Body building supplement is a fitness supplement that is designed to help people who use it to achieve weight gain, muscle building, and strength training. There are many other reasons for using body building supplement products but these three are probably the most popular. Be careful with body building fitness supplement products as some of them could be very dangerous.
Fitness Supplement - nutritional supplements.
Nutritional supplement is a fitness supplement that provides additional sources of nutrients when people don't get enough of them through food or when a well-designed diet doesn't work. Nutritional supplement increases the intake of vitamins, amino acids, minerals, herbs, etc. It gives you the opportunity to achieve the average daily intake of some specific nutrient. If you are an athlete, you will have access to some types of nutritional supplement or supplements developed specifically for athletes.
The term "fitness supplement" is familiar to almost everyone nowadays. Fitness supplement is a supplement that is designed to help people who use it to achieve several results that include but are not limited to weight gain or weight loss, muscle building, adding vitamins or minerals to their diet, and many more. There is such a variety of fitness supplement products on the market that you will definitely find the right supplement for your needs.
Fitness Supplement - weight loss supplements.
Weight loss supplement is a fitness supplement that is designed to help people who use it to achieve a considerable loss of weight. The weight loss supplement can be based on various chemicals, vitamins, minerals, herbs, etc. Examples of weight loss supplements include but are not limited to Solidax ADX, Phentermine, Kava - Herbal, Xenical, Fat Absorber TDSL, Bontril, Meridia, and many more.
Fitness Supplement - body building supplements.
Body building supplement is a fitness supplement that is designed to help people who use it to achieve weight gain, muscle building, and strength training. There are many other reasons for using body building supplement products but these three are probably the most popular. Be careful with body building fitness supplement products as some of them could be very dangerous.
Fitness Supplement - nutritional supplements.
Nutritional supplement is a fitness supplement that provides additional sources of nutrients when people don't get enough of them through food or when a well-designed diet doesn't work. Nutritional supplement increases the intake of vitamins, amino acids, minerals, herbs, etc. It gives you the opportunity to achieve the average daily intake of some specific nutrient. If you are an athlete, you will have access to some types of nutritional supplement or supplements developed specifically for athletes.
Flexibility For Golf Will Not Be Lost With Weight Training
There is no doubt that body flexibility is extremely important for golf and to golfers. Little wonder that one of the biggest fears amongst many golfers looking to improve their game is that of losing their flexibility as a result of weight training that builds muscles and stretching exercises.
This is one of the reasons why many amateur golfers still avoid joining golf-specific exercise and conditioning programs. They mistakenly link every weight-training program with muscle building and bodybuilding.
Although it is true that muscle building and body building will tend to make somebody stiff, the facts are that weight training can either be used for body-building and building of muscles, or it can be used to build strength. The golf specific weight training programs are aimed at building strength and endurance. Not muscles. A genuine golf exercise program will have nothing in its' weight training routine to remotely relate it to muscle or bodybuilding.
In fact stronger and conditioned muscles will tend to dramatically improve flexibility for golf, rather than reduce it. Flabby, weak, unexercised muscles are the ones that will tend to be very stiff and over time will take away the flexibility for golf in anybody.
Stretch exercises, which work best with strengthened muscles are very effective in helping to increase flexibility. These exercises usually have a major impact on the quality of the golf swing for most players.
Therefore it is not true that incorporating dumbbells into golf specific exercises makes a golfer lose flexibility. Rather the entire program plays a major role in enhancing flexibility for golf and the results from players who have tremendously improved their game, speak for themselves.
This is one of the reasons why many amateur golfers still avoid joining golf-specific exercise and conditioning programs. They mistakenly link every weight-training program with muscle building and bodybuilding.
Although it is true that muscle building and body building will tend to make somebody stiff, the facts are that weight training can either be used for body-building and building of muscles, or it can be used to build strength. The golf specific weight training programs are aimed at building strength and endurance. Not muscles. A genuine golf exercise program will have nothing in its' weight training routine to remotely relate it to muscle or bodybuilding.
In fact stronger and conditioned muscles will tend to dramatically improve flexibility for golf, rather than reduce it. Flabby, weak, unexercised muscles are the ones that will tend to be very stiff and over time will take away the flexibility for golf in anybody.
Stretch exercises, which work best with strengthened muscles are very effective in helping to increase flexibility. These exercises usually have a major impact on the quality of the golf swing for most players.
Therefore it is not true that incorporating dumbbells into golf specific exercises makes a golfer lose flexibility. Rather the entire program plays a major role in enhancing flexibility for golf and the results from players who have tremendously improved their game, speak for themselves.
Fruits, juices, and food for relieving hemorrhoids part II
Eating the right kind of food and following good eating habits will speed up your healing of your hemorrhoids. If you have a diet that is hard to digest and moves slowly through your colon, then, expect to have constipation which will encourage formation of hemorrhoids or prevent the their healing.
Here are some foods that will help give you relief from hemorrhoids
Use the following foods to help reduce hemorrhoid bleeding:
. Alfalfa
. Dark green leafy vegetables
. Blackstrap molasses
. Flax seeds - are high in omega-3 oils, which reduce
inflammation and pain. They are also high in fiber.
. Lima and butter beans are high in iron, which help to
build more blood. If you have bleeding hemorrhoids,
adding lima beans to your diet would be a good
choice.
. Sweet potatoes provide fiber, B vitamins, iron,
potassium and many other vitamins and minerals.
This is a good body building food.
If after trying different hemorrhoid remedies listed here for up to two week and your hemorrhoids do not have shrunk or go away, you
might consider seeing a doctor. You need to find out if your hemorrhoids exist because of a more serious medical condition.
See your doctor right away if you have a lot of anal bleeding, a lot of blood in your stools, heavy pain, or fecal incontinence.
Ginger, Garlic, and Onion
Add these three herbs - ginger, garlic, onions - to your diet. Each one of these helps to break down fibrin. As I mentioned before excess fibrin creates inflammation and blood congestion by trying to repair arteries and veins.
Iron foods
Here are the foods that contain iron to help you build up
your blood or to keep iron in reserve, if you ever need it.
. Chicken liver, steamed crab
. Beef liver
. kelp
. Prunes
. Dried apricots
. Blackstrap molasses
. Spinach
. Sunflower seeds
. Pistachios
. Cashews, almonds, sesame seeds
. Baked potatoes
. Cooked Swiss chard
. Lima beans,
. Raisins
. Cooked broccoli
. Tuna
Oils
At every meal, use olive oil, flax seed oil, and apple cider
vinegar in your salad. In your soups or other food dishes where it's appropriate, use olive and flax seed oil.
At the end of each meal take your capsule of fish oil.
Fish oil is probably one of the most important oils to use
daily. Read other articles I have written on fish oil..
Salads
Eat plenty of salads with raw vegetable. Vegetables and
fruits that you heated destroy their natural enzymes and turn calcium into an inorganic form. You body can't process this inorganic form of calcium.
This excess inorganic calcium moves into body areas that
are sluggish and precipitates in these areas causing inflammation and disease. One area that can migrate to is the rectum where it activates
the formation of hemorrhoids.
So eat plenty of raw vegetable sprinkled with apple cider vinegar, flaxseed oil, and olive oil.
Here are some foods that will help give you relief from hemorrhoids
Use the following foods to help reduce hemorrhoid bleeding:
. Alfalfa
. Dark green leafy vegetables
. Blackstrap molasses
. Flax seeds - are high in omega-3 oils, which reduce
inflammation and pain. They are also high in fiber.
. Lima and butter beans are high in iron, which help to
build more blood. If you have bleeding hemorrhoids,
adding lima beans to your diet would be a good
choice.
. Sweet potatoes provide fiber, B vitamins, iron,
potassium and many other vitamins and minerals.
This is a good body building food.
If after trying different hemorrhoid remedies listed here for up to two week and your hemorrhoids do not have shrunk or go away, you
might consider seeing a doctor. You need to find out if your hemorrhoids exist because of a more serious medical condition.
See your doctor right away if you have a lot of anal bleeding, a lot of blood in your stools, heavy pain, or fecal incontinence.
Ginger, Garlic, and Onion
Add these three herbs - ginger, garlic, onions - to your diet. Each one of these helps to break down fibrin. As I mentioned before excess fibrin creates inflammation and blood congestion by trying to repair arteries and veins.
Iron foods
Here are the foods that contain iron to help you build up
your blood or to keep iron in reserve, if you ever need it.
. Chicken liver, steamed crab
. Beef liver
. kelp
. Prunes
. Dried apricots
. Blackstrap molasses
. Spinach
. Sunflower seeds
. Pistachios
. Cashews, almonds, sesame seeds
. Baked potatoes
. Cooked Swiss chard
. Lima beans,
. Raisins
. Cooked broccoli
. Tuna
Oils
At every meal, use olive oil, flax seed oil, and apple cider
vinegar in your salad. In your soups or other food dishes where it's appropriate, use olive and flax seed oil.
At the end of each meal take your capsule of fish oil.
Fish oil is probably one of the most important oils to use
daily. Read other articles I have written on fish oil..
Salads
Eat plenty of salads with raw vegetable. Vegetables and
fruits that you heated destroy their natural enzymes and turn calcium into an inorganic form. You body can't process this inorganic form of calcium.
This excess inorganic calcium moves into body areas that
are sluggish and precipitates in these areas causing inflammation and disease. One area that can migrate to is the rectum where it activates
the formation of hemorrhoids.
So eat plenty of raw vegetable sprinkled with apple cider vinegar, flaxseed oil, and olive oil.
Functional Flexibility Is The Desire Of Every Golfer
Functional flexibility for golf is an important element. Quite often there are a lot of feelings of inadequacy, more so physical inadequacy, on the golf course.
Most golfers wish that they were a lot stronger than they are and yet still be able to have functional flexibility. Most golfers realize deep inside that flexibility and strength are important for good golf.
Yet these feelings and desire need not remain just that, any golfer can take action and dramatically improve on their functional flexibility and strength. Any golfer can ensure that the next time they set foot on the course to play their beloved game, they will be brimming with confidence and not inadequacy.
Actually both strength and functional flexibility go together and the two cannot be divorced from one another. Weak muscles will tend to be very stiff, the opposite of flexibility. So in other words, it is true to say that by building up strength, a golfer will almost automatically be improving their functional flexibility.
But let me make it clear here that there is a huge difference between building muscles and enhancing strength. When developing strength for golf, all good golf exercise programs will involve working with dumbbells which a lot of people associate with muscle and body building.
The truth of the matter is that in golf, dumbbells are used to build strength, and not muscles, by lifting much lighter weights up and down, more times than a bodybuilder does.
The sessions are also much shorter than those of a body builder who have to spend most of the day in the gym lifting extremely heavy weights to build their muscles. Actually it is true that building muscles will tend to bring in stiffness and the very opposite of functional flexibility.
A good golf exercise training program must also include stretch exercises which are a great help in attaining functional flexibility for golf.
It is the functional flexibility gained from weight training and stretches that can greatly improve the golf swing of any golfer. Actually the greater the functional flexibility for golf...the better the golf swings.
Most golfers wish that they were a lot stronger than they are and yet still be able to have functional flexibility. Most golfers realize deep inside that flexibility and strength are important for good golf.
Yet these feelings and desire need not remain just that, any golfer can take action and dramatically improve on their functional flexibility and strength. Any golfer can ensure that the next time they set foot on the course to play their beloved game, they will be brimming with confidence and not inadequacy.
Actually both strength and functional flexibility go together and the two cannot be divorced from one another. Weak muscles will tend to be very stiff, the opposite of flexibility. So in other words, it is true to say that by building up strength, a golfer will almost automatically be improving their functional flexibility.
But let me make it clear here that there is a huge difference between building muscles and enhancing strength. When developing strength for golf, all good golf exercise programs will involve working with dumbbells which a lot of people associate with muscle and body building.
The truth of the matter is that in golf, dumbbells are used to build strength, and not muscles, by lifting much lighter weights up and down, more times than a bodybuilder does.
The sessions are also much shorter than those of a body builder who have to spend most of the day in the gym lifting extremely heavy weights to build their muscles. Actually it is true that building muscles will tend to bring in stiffness and the very opposite of functional flexibility.
A good golf exercise training program must also include stretch exercises which are a great help in attaining functional flexibility for golf.
It is the functional flexibility gained from weight training and stretches that can greatly improve the golf swing of any golfer. Actually the greater the functional flexibility for golf...the better the golf swings.
Golf Strength Training Exercise Is Not Body Building
Despite many reassurances, some amateur golfers still dread golf strength training exercises.
The problem would appear to be the presence of equipment like dumb bells in this sort of strength training. Not everybody is an exercise expert and therefore many people cannot tell the difference between body building exercise and strength building exercises.
The two are very different. They are so different that the difference can be compared to the difference there is between day and night.
Body building has got no part to play in golf strength training exercises. If anything this sort of exercise routine would damage a golfer's game rather than improve it.
One of the effects of a body building exercise program that includes nothing else is that it causes the body to lose flexibility. Flexibility is very important in golf and that is precisely the reason why stretch exercises are a part of any good and genuine golf strength training exercise program.
In body building the emphasis is on lifting increasingly heavier weights so as to get the muscles to grow in size as quickly as possible. A body building program is usually rigorous and definitely not for everybody.
Muscle strength-building exercises using dumb bells are the exercises that are useful to golfers. Dumb bells play a huge role in golf strength training exercise programs. Only that the weight lifting program is very different from the one used in body building.
Much lighter weights are used and lifted up and down many more times than is the case in weight lifting. Still the sessions are much shorter than body building sessions.
Results have shown clearly that when this golf strength training exercise program is combined with stretch exercises, the improvement witnessed in any person's game has to be seen to be believed. The results of golf strength training exercise programs are usually tremendous.
The problem would appear to be the presence of equipment like dumb bells in this sort of strength training. Not everybody is an exercise expert and therefore many people cannot tell the difference between body building exercise and strength building exercises.
The two are very different. They are so different that the difference can be compared to the difference there is between day and night.
Body building has got no part to play in golf strength training exercises. If anything this sort of exercise routine would damage a golfer's game rather than improve it.
One of the effects of a body building exercise program that includes nothing else is that it causes the body to lose flexibility. Flexibility is very important in golf and that is precisely the reason why stretch exercises are a part of any good and genuine golf strength training exercise program.
In body building the emphasis is on lifting increasingly heavier weights so as to get the muscles to grow in size as quickly as possible. A body building program is usually rigorous and definitely not for everybody.
Muscle strength-building exercises using dumb bells are the exercises that are useful to golfers. Dumb bells play a huge role in golf strength training exercise programs. Only that the weight lifting program is very different from the one used in body building.
Much lighter weights are used and lifted up and down many more times than is the case in weight lifting. Still the sessions are much shorter than body building sessions.
Results have shown clearly that when this golf strength training exercise program is combined with stretch exercises, the improvement witnessed in any person's game has to be seen to be believed. The results of golf strength training exercise programs are usually tremendous.
How to Choose a Personal Trainer
How to Choose a Personal Trainer
In the fitness industry there is a joke that goes something like this: "The reason I decided not to become a personal trainer is that I had no table waiting experience and I didn't want to become an actor."
This may sound humorous but, unfortunately, there is a core of truth there. Because there are no strict guidelines about who can call themselves a trainer, almost anyone who has a job or career aspiration that demands a high degree of physical fitness can hang out a shingle or get a job coaching at your local gym. In fact, it is very common for an actor, sports model, or athlete to try to pick up extra money by working as a fitness instructor, especially because there is good money to be made by doing so.
While these individuals may know what works for them as far as exercise and diet goes, that does not automatically qualify them to train others or to give them nutritional counseling.
What Are Your Goals?
The first thing you need to be clear about when considering a trainer is what goals you have in mind. Do you want someone who can design an exercise and nutritional protocol that will help you to shed 20 or more pounds? Do you want to develop greater strength and muscularity, perhaps with the guided use of protein drinks and sports supplements? Do you want to get back into shape after a pregnancy or a long period spent without exercise? Or maybe you are trying to slim down for a class reunion, wedding, or other family event.
Once you are clear on what you would like to accomplish, it will be easier to find the person who has the experience and qualifications to help you get there.
Where Do I Find Trainers to Interview?
There are several ways to locate trainers. Word of mouth through friends, colleagues, or your family doctor are good places to start. You might also check your Yellow Pages under "Personal Trainers," "Health Clubs," and "Exercise and Physical Fitness."
Another great resource is the National Strength & Conditioning Association (NSCA), one of the largest nationally recognized fitness organizations (www.nsca-lift.org).
Questions You Should Ask a Prospective Trainer
Once you have found a trainer who look promising, you need to learn as much about their qualifications as possible. The first and most important question you should ask is "What qualifies you to be a personal trainer?" NSCA and Certified Strength and Conditioning Specialists (CSCS) are two nationally recognized certifications. A background in exercise physiology, sports medicine, physical education, or anatomy and physiology are also helpful because that tells you that this individual has made a thorough study of the body and how it works.
It would also be a plus if your trainer were involved in some sort of elite exercise him- or herself, such as body building.
If you need nutritional guidance from a trainer, make sure that he or she has some kind of solid education and background in the subject.
Ask your prospective trainer what their goals are. If they tell you they want to star in films or have their own sitcom on NBC, they are probably not the right person for you.
You will also want to know the length of time a person has been working as a trainer and how many clients they have coached.
The most important thing you can request are client referrals. Speaking with people who have received fitness instruction from the trainer you are considering will give you an idea whether he or she is the right person for you.
Some questions you might consider asking clients are:
·How long have you worked with this trainer?
·Has he or she helped you to achieve your goals?
·Do you feel like this trainer makes efficient use of the time you have together?
·Does this trainer clearly explain each exercise to you and help you to perform it with good posture and body positioning?
·Have you ever been injured when working out with this trainer?
·Do you find him or her professional and supportive of your goals?
Starting Out: What to Expect
Once you have chosen a trainer, there are certain questions they should ask you and evaluations they should perform.
First, they should be very clear about what your goals are and make some suggestions as to how they can help you to achieve them.
Before even beginning an exercise program they should do a complete physical evaluation of your strength, range of motion, flexibility, current exercise routine (if you've been working out on your own), any injuries you might have sustained over the years, and any physical limitations you might have (such as a weak lower back or arthritis in your knee or shoulder joints).
Once they have designed a unique program to fit your body type, level of ability, and goals, they should be able to give you clear instructions and a clear idea of how to correctly position your body on any exercise ball, machine, or with any free weights.
You will only get the maximum benefit from each exercise and avoid injury if your trainer is knowledgeable about physiology. They should be able to coach you on correct posture, which includes good head, neck, shoulder, arm, lower back, hip, and leg positions for each machine or exercise.
Good posture and positioning of the body will enable you to perform exercises correctly and without pain. If something is hurting you or you feel undue strain, stop immediately and communicate this to your fitness instructor. Improving your level of fitness takes effort, endurance, and consistency, but not to the point of strain or injury.
A good workout program should include enough sets and repetitions of each movement to challenge you and to fully work each body part. If you are doing two sessions per week with a trainer, they should spend one on upper body and abdominals and the second session on lower body and abdominals. In other words, they should thoroughly work each section of the body and allow it enough time to recover in between workouts.
Warning Signs
There are certain behaviors you should be aware of that might indicate that a trainer is not being as professional as they should be with a client.
A trainer should be a good listener, always attentive to your goals. If your trainer is constantly using a lot of "I" and "me" statements, they are not making good use of your time together. They should be focused on your needs, your progress, and what you require.
A good trainer should always respect emotional boundaries. Beware of trainers who want to tell you their life story, ask you for advice in their career, or pour out their heartaches and stories about their love life. You are their client, not their therapist. It is equally time-wasting to work with a trainer who encourages you to take about your own problems. In such a situation is it easy to feel sucked dry emotionally and talk your way through your hour, instead of getting the full workout you are there to do.
We are all human and have our ups and downs-and we mention them from time to time-but this should first and foremost always be a professional relationship from which you need to get a certain amount of value for your physique.
Lastly, a good trainer should always keep upgrading your workout. If weeks go by and someone is still having you do the same amount of sets and reps with the same amount of weight, they are not helping you to make progress. The body will eventually acclimate itself to any exercise routine and it needs to be continually challenged.
If you follow these guidelines, you should be able to find a trainer who will help you to meet your goals and improve your physique, energy levels, and general health. Good luck!
In the fitness industry there is a joke that goes something like this: "The reason I decided not to become a personal trainer is that I had no table waiting experience and I didn't want to become an actor."
This may sound humorous but, unfortunately, there is a core of truth there. Because there are no strict guidelines about who can call themselves a trainer, almost anyone who has a job or career aspiration that demands a high degree of physical fitness can hang out a shingle or get a job coaching at your local gym. In fact, it is very common for an actor, sports model, or athlete to try to pick up extra money by working as a fitness instructor, especially because there is good money to be made by doing so.
While these individuals may know what works for them as far as exercise and diet goes, that does not automatically qualify them to train others or to give them nutritional counseling.
What Are Your Goals?
The first thing you need to be clear about when considering a trainer is what goals you have in mind. Do you want someone who can design an exercise and nutritional protocol that will help you to shed 20 or more pounds? Do you want to develop greater strength and muscularity, perhaps with the guided use of protein drinks and sports supplements? Do you want to get back into shape after a pregnancy or a long period spent without exercise? Or maybe you are trying to slim down for a class reunion, wedding, or other family event.
Once you are clear on what you would like to accomplish, it will be easier to find the person who has the experience and qualifications to help you get there.
Where Do I Find Trainers to Interview?
There are several ways to locate trainers. Word of mouth through friends, colleagues, or your family doctor are good places to start. You might also check your Yellow Pages under "Personal Trainers," "Health Clubs," and "Exercise and Physical Fitness."
Another great resource is the National Strength & Conditioning Association (NSCA), one of the largest nationally recognized fitness organizations (www.nsca-lift.org).
Questions You Should Ask a Prospective Trainer
Once you have found a trainer who look promising, you need to learn as much about their qualifications as possible. The first and most important question you should ask is "What qualifies you to be a personal trainer?" NSCA and Certified Strength and Conditioning Specialists (CSCS) are two nationally recognized certifications. A background in exercise physiology, sports medicine, physical education, or anatomy and physiology are also helpful because that tells you that this individual has made a thorough study of the body and how it works.
It would also be a plus if your trainer were involved in some sort of elite exercise him- or herself, such as body building.
If you need nutritional guidance from a trainer, make sure that he or she has some kind of solid education and background in the subject.
Ask your prospective trainer what their goals are. If they tell you they want to star in films or have their own sitcom on NBC, they are probably not the right person for you.
You will also want to know the length of time a person has been working as a trainer and how many clients they have coached.
The most important thing you can request are client referrals. Speaking with people who have received fitness instruction from the trainer you are considering will give you an idea whether he or she is the right person for you.
Some questions you might consider asking clients are:
·How long have you worked with this trainer?
·Has he or she helped you to achieve your goals?
·Do you feel like this trainer makes efficient use of the time you have together?
·Does this trainer clearly explain each exercise to you and help you to perform it with good posture and body positioning?
·Have you ever been injured when working out with this trainer?
·Do you find him or her professional and supportive of your goals?
Starting Out: What to Expect
Once you have chosen a trainer, there are certain questions they should ask you and evaluations they should perform.
First, they should be very clear about what your goals are and make some suggestions as to how they can help you to achieve them.
Before even beginning an exercise program they should do a complete physical evaluation of your strength, range of motion, flexibility, current exercise routine (if you've been working out on your own), any injuries you might have sustained over the years, and any physical limitations you might have (such as a weak lower back or arthritis in your knee or shoulder joints).
Once they have designed a unique program to fit your body type, level of ability, and goals, they should be able to give you clear instructions and a clear idea of how to correctly position your body on any exercise ball, machine, or with any free weights.
You will only get the maximum benefit from each exercise and avoid injury if your trainer is knowledgeable about physiology. They should be able to coach you on correct posture, which includes good head, neck, shoulder, arm, lower back, hip, and leg positions for each machine or exercise.
Good posture and positioning of the body will enable you to perform exercises correctly and without pain. If something is hurting you or you feel undue strain, stop immediately and communicate this to your fitness instructor. Improving your level of fitness takes effort, endurance, and consistency, but not to the point of strain or injury.
A good workout program should include enough sets and repetitions of each movement to challenge you and to fully work each body part. If you are doing two sessions per week with a trainer, they should spend one on upper body and abdominals and the second session on lower body and abdominals. In other words, they should thoroughly work each section of the body and allow it enough time to recover in between workouts.
Warning Signs
There are certain behaviors you should be aware of that might indicate that a trainer is not being as professional as they should be with a client.
A trainer should be a good listener, always attentive to your goals. If your trainer is constantly using a lot of "I" and "me" statements, they are not making good use of your time together. They should be focused on your needs, your progress, and what you require.
A good trainer should always respect emotional boundaries. Beware of trainers who want to tell you their life story, ask you for advice in their career, or pour out their heartaches and stories about their love life. You are their client, not their therapist. It is equally time-wasting to work with a trainer who encourages you to take about your own problems. In such a situation is it easy to feel sucked dry emotionally and talk your way through your hour, instead of getting the full workout you are there to do.
We are all human and have our ups and downs-and we mention them from time to time-but this should first and foremost always be a professional relationship from which you need to get a certain amount of value for your physique.
Lastly, a good trainer should always keep upgrading your workout. If weeks go by and someone is still having you do the same amount of sets and reps with the same amount of weight, they are not helping you to make progress. The body will eventually acclimate itself to any exercise routine and it needs to be continually challenged.
If you follow these guidelines, you should be able to find a trainer who will help you to meet your goals and improve your physique, energy levels, and general health. Good luck!
Lose Weight and Exercise Now - Or face the Music Later!
You want quick fixes to your health problem that has taken years to develop. You get it by purchasing gimmicks that promise you fast results. You fall for it, and at the end of the day you are more frustrated than every. Why? Because you are denying the root of your problems.
I have counseled thousands of people over my twenty year tender as a personal trainer, health club consultant and best selling author. And in all my travels, the answers to people's problems with weight come down to one thing: it's a matter of choice!
My approach with people is, either you pay a price now or you will face the music later on down the road. I am really tired of dancing around and trying to delicately ask people to eat better and get some form of exercise. When all the while, most I know are in the least bit serious about their health, and have no idea what they are in for down the road.
Don't waste your money on products that are not long lasting and do not teach you anything. I know you want fast results but you will just waste your money. Let me remind you, until you deal with your approach to weight loss the other is pie in the sky.
What if you knew that if you didn't exercise, you would face the CONSEQUENCES soon?
What if you knew that your kids would do exactly as you do? Most people wait until something happens to them or to someone close to them before they change their lifestyle habits.
Our country is just starting to face the music for our actions. Look at what we've done to ourselves over the last thirty years. It's expected that millions will have weak bones, get diabetes, become obese, and die of heart disease in the next five or ten years. Will you be one of these people?
There are no guarantees that healthy living will add one more day to your life, but what if it could? At the very least, what if your day-to-day quality of life could be better? Or worse yet, what if tomorrow a stroke, heart attack, or cancer struck your life? What then? The first thing to do is for you to face the music or embrace the reality of your health. Accepting your circumstances does not mean you are admitting defeat. It means you are starting to build a foundation in order to move forward.
If you need to go get a check up, do it. Not knowing about your health is worse than getting the facts. If you need to ask for help, then do it. Two good heads working together are better than one bad heart.
In my father's eyes
"If only I had known this was going to happen to me?" That's what my father said to me last year in the hospital room after suffering a heart attack. The man who showed no fear, never sweat under pressure or complained about anything, laid before me scared as a little boy who just lost his mother in a grocery store. "If only I had known, I would have taken my blood pressure medicine. I would have eaten less fried stuff, and I would have walked a little more," he whispered.
Denial, Pride and Laziness almost got the best of my father that day, yet he lived. He was lucky. The next time he may not be. Next time YOU may not be!
In a Nut Shell:
Life sometimes has a way of giving us slight hints or sometimes shocking wake-up calls. The question is, "Will you answer the call?" Would your life be any different if you knew what the future held? Most of us would say it would be. The truth is in that old saying, "We really are not promised tomorrow."
You may not be able to change when you will die, but you sure can change how you feel each day through daily exercise and eating the right foods. What would your life be like if you felt better, had more energy and lowered your stress levels? Can you imagine?
If you had to choose which one would motivate you more to exercise--truth or the consequences--which one would you, choose? Most would say it would have to be the consequences. No one wants bad things to happen to their health. No one wants to pay the price for his or her bad decision, right?
"Are you going to let Denial, Pride, and Laziness keep their grip on you?" There are no guarantees that exercise and eating will prolong death or ward off a disease. However, there is a good chance they can give you a better quality of life? No doubt our health as a whole will get worse before it gets better, but it does not have to be that way for you.
The bottom line is: denying your health is a losing cause; entertaining pride is a waste of energy; and being lazy is no excuse for anything.
I have counseled thousands of people over my twenty year tender as a personal trainer, health club consultant and best selling author. And in all my travels, the answers to people's problems with weight come down to one thing: it's a matter of choice!
My approach with people is, either you pay a price now or you will face the music later on down the road. I am really tired of dancing around and trying to delicately ask people to eat better and get some form of exercise. When all the while, most I know are in the least bit serious about their health, and have no idea what they are in for down the road.
Don't waste your money on products that are not long lasting and do not teach you anything. I know you want fast results but you will just waste your money. Let me remind you, until you deal with your approach to weight loss the other is pie in the sky.
What if you knew that if you didn't exercise, you would face the CONSEQUENCES soon?
What if you knew that your kids would do exactly as you do? Most people wait until something happens to them or to someone close to them before they change their lifestyle habits.
Our country is just starting to face the music for our actions. Look at what we've done to ourselves over the last thirty years. It's expected that millions will have weak bones, get diabetes, become obese, and die of heart disease in the next five or ten years. Will you be one of these people?
There are no guarantees that healthy living will add one more day to your life, but what if it could? At the very least, what if your day-to-day quality of life could be better? Or worse yet, what if tomorrow a stroke, heart attack, or cancer struck your life? What then? The first thing to do is for you to face the music or embrace the reality of your health. Accepting your circumstances does not mean you are admitting defeat. It means you are starting to build a foundation in order to move forward.
If you need to go get a check up, do it. Not knowing about your health is worse than getting the facts. If you need to ask for help, then do it. Two good heads working together are better than one bad heart.
In my father's eyes
"If only I had known this was going to happen to me?" That's what my father said to me last year in the hospital room after suffering a heart attack. The man who showed no fear, never sweat under pressure or complained about anything, laid before me scared as a little boy who just lost his mother in a grocery store. "If only I had known, I would have taken my blood pressure medicine. I would have eaten less fried stuff, and I would have walked a little more," he whispered.
Denial, Pride and Laziness almost got the best of my father that day, yet he lived. He was lucky. The next time he may not be. Next time YOU may not be!
In a Nut Shell:
Life sometimes has a way of giving us slight hints or sometimes shocking wake-up calls. The question is, "Will you answer the call?" Would your life be any different if you knew what the future held? Most of us would say it would be. The truth is in that old saying, "We really are not promised tomorrow."
You may not be able to change when you will die, but you sure can change how you feel each day through daily exercise and eating the right foods. What would your life be like if you felt better, had more energy and lowered your stress levels? Can you imagine?
If you had to choose which one would motivate you more to exercise--truth or the consequences--which one would you, choose? Most would say it would have to be the consequences. No one wants bad things to happen to their health. No one wants to pay the price for his or her bad decision, right?
"Are you going to let Denial, Pride, and Laziness keep their grip on you?" There are no guarantees that exercise and eating will prolong death or ward off a disease. However, there is a good chance they can give you a better quality of life? No doubt our health as a whole will get worse before it gets better, but it does not have to be that way for you.
The bottom line is: denying your health is a losing cause; entertaining pride is a waste of energy; and being lazy is no excuse for anything.
Lose Weight NOW! - Do or Die Time!
Some of you will not like what I have to say, even though it is the truth. And that may be where the problem of American's health problems lies. No one wants to give you the truth. My responsibility as a high profile fitness expert lies not in if you like me, or even if you buy my e books. My responsibility lies in giving you straight talk with no sugar coating it.
You want quick fixes to your health problem that has taken years to develop. You get it by purchasing gimmicks that promise you fast results. You fall for it, and at the end of the day you are more frustrated than every. Why? Because you are denying the root of your problems.
I have counseled thousands of people over my twenty year tender as a personal trainer, health club consultant and best selling author. And in all my travels, the answers to people's problems with weight come down to one thing: it's a matter of choice!
My approach with people is, either you pay a price now or you will pay a bigger price down the road. I am really tired of dancing around and trying to pat people on the back and say, "It's OK you can do it." When all the while, most I know are in the least bit serious about their health, and have no idea what they are in for down the road.
If you are on the fence of whether or not to start an exercise and weight loss plan, I suggest you either become hot or cold. None of this luke warm stuff. You, America is on the verge of a health crisis. The longer you wait the more of chance you have of having a disease.
You also have a matter of choice on all these gimmicks out there. Don't waste your money on products that are not long lasting and do not teach you anything. I know you want fast results but you will just waste your money. Let me remind you, until you deal with your approach to weight loss the other is pie in the sky. Here are the keys to weight loss:
Determine HOW you are motivated
Determine the REASONS behind the unwanted behaviors.
Develop a great support system
Eat for fuel not for taste
Keep being active.
Here is a portion of one of my e books at www.resolutions.bz I didn't have much time to pack my bags that day; matter of fact, I'm still wearing the same clothes I put on that morning.
I met all three of them on the way up here. They said they would hitch a ride, but they were not sure they would be welcome where I was going.
I thought it was unusual to learn how much they knew about me. Did I meet them at some restaurant my family and I went to? Did I see them at the doctor's office? I know, maybe it was at a bunko party or the golf course? I just couldn't put my finger on how I knew them until today.
It's pretty nice here though--peaceful, always something to do, good conversation. However, I sure miss my family. I wish I didn't have to leave them soon, but how would I have known?
The three of them said they warned me time and time again. How? When? Where? I wondered. I thought I read all the right books and talked to the right people. I even participated at times.
Lazy was probably the one I got along with the best during that short time we spent together. He was the only transparent one of the three. Others might have thought if they saw us together we were twins. We were so much alike.
The other two were much more reserved and timid. Don't let those guys fool you. I learned quickly they were stubborn old boys with rough edges--two of the biggest know-it-alls I had ever met. They called themselves Denial and Pride. And if you ever met them, I think you would agree they were named correctly.
As I crossed the line, I will never forget what they said to me as we raised our hands to each other and waved goodbye, "If only you had known."
You want quick fixes to your health problem that has taken years to develop. You get it by purchasing gimmicks that promise you fast results. You fall for it, and at the end of the day you are more frustrated than every. Why? Because you are denying the root of your problems.
I have counseled thousands of people over my twenty year tender as a personal trainer, health club consultant and best selling author. And in all my travels, the answers to people's problems with weight come down to one thing: it's a matter of choice!
My approach with people is, either you pay a price now or you will pay a bigger price down the road. I am really tired of dancing around and trying to pat people on the back and say, "It's OK you can do it." When all the while, most I know are in the least bit serious about their health, and have no idea what they are in for down the road.
If you are on the fence of whether or not to start an exercise and weight loss plan, I suggest you either become hot or cold. None of this luke warm stuff. You, America is on the verge of a health crisis. The longer you wait the more of chance you have of having a disease.
You also have a matter of choice on all these gimmicks out there. Don't waste your money on products that are not long lasting and do not teach you anything. I know you want fast results but you will just waste your money. Let me remind you, until you deal with your approach to weight loss the other is pie in the sky. Here are the keys to weight loss:
Determine HOW you are motivated
Determine the REASONS behind the unwanted behaviors.
Develop a great support system
Eat for fuel not for taste
Keep being active.
Here is a portion of one of my e books at www.resolutions.bz I didn't have much time to pack my bags that day; matter of fact, I'm still wearing the same clothes I put on that morning.
I met all three of them on the way up here. They said they would hitch a ride, but they were not sure they would be welcome where I was going.
I thought it was unusual to learn how much they knew about me. Did I meet them at some restaurant my family and I went to? Did I see them at the doctor's office? I know, maybe it was at a bunko party or the golf course? I just couldn't put my finger on how I knew them until today.
It's pretty nice here though--peaceful, always something to do, good conversation. However, I sure miss my family. I wish I didn't have to leave them soon, but how would I have known?
The three of them said they warned me time and time again. How? When? Where? I wondered. I thought I read all the right books and talked to the right people. I even participated at times.
Lazy was probably the one I got along with the best during that short time we spent together. He was the only transparent one of the three. Others might have thought if they saw us together we were twins. We were so much alike.
The other two were much more reserved and timid. Don't let those guys fool you. I learned quickly they were stubborn old boys with rough edges--two of the biggest know-it-alls I had ever met. They called themselves Denial and Pride. And if you ever met them, I think you would agree they were named correctly.
As I crossed the line, I will never forget what they said to me as we raised our hands to each other and waved goodbye, "If only you had known."
Meal Timing
I am excited writing this month's newsletter! The information
covered in our February issue will show you how you can burn up
to three times as much fat, every exercise session, without the
use of drugs, steroids, or stimulants. This is a "trick of the
trade" of the body building industry that helped me lose 65 lbs.
in 84 days, and place as a top finalist in a worldwide body
transformation contest.
WARNING!! If you are Hypoglycemic, Diabetic, or have serious
health problems, do not incorporate this into your workout
program. Always seek the advice of a Medical Doctor before
starting any diet or exercise program.
Now that our disclaimer is etched in cyber stone, let's get
started.
Meal timing is extremely important for rapid weight loss.
Depending upon your height/weight body ratio, (will get into
this in more detail in future issues) you should be eating
between three to five small meals a day, spread 3 to 4 hours
apart. This fuels the fire, and keeps your metabolism high. If
you have a normal sleep schedule, (ex. 11:00PM - 6:00AM) you
want your last meal to be no later than 7:00PM. When you wake
up at 6:00AM, it has been 11 hours since your last meal, and you
have an empty stomach with a minimal carbohydrate reserve.
If at all possible, exercise before you eat your first meal. If
you eat before exercising, your body will burn off your carb
reserve first, before attacking the fat pad. You can actually
burn up to three times as much fat per session by exercising on
an empty stomach. We realize everyone does not have a normal
sleep schedule, or the ability to exercise first thing in the
morning. Adjust this principle to your individual schedule. If
you can not exercise until 7:00PM, eat lunch no later than
2:00PM, do your exercise, and eat dinner after you finish.
If you suffer with Hypoglycemia, Diabetes, or any other health
condition that affects your blood sugar, do not incorporate this
into your program. Exercise lowers your blood sugar level. If
you have been diagnosed with any of these health problems, make
sure you eat before exercising and keep a piece of fruit with
you in case of an emergency.
If you start to become dizzy, feel faint, nauseous, or weak
during exercise - immediately STOP. If you feel like you are
going to faint, sit down and place your head between your knees.
Eating a piece of fruit will usually help alleviate these
symptoms.
covered in our February issue will show you how you can burn up
to three times as much fat, every exercise session, without the
use of drugs, steroids, or stimulants. This is a "trick of the
trade" of the body building industry that helped me lose 65 lbs.
in 84 days, and place as a top finalist in a worldwide body
transformation contest.
WARNING!! If you are Hypoglycemic, Diabetic, or have serious
health problems, do not incorporate this into your workout
program. Always seek the advice of a Medical Doctor before
starting any diet or exercise program.
Now that our disclaimer is etched in cyber stone, let's get
started.
Meal timing is extremely important for rapid weight loss.
Depending upon your height/weight body ratio, (will get into
this in more detail in future issues) you should be eating
between three to five small meals a day, spread 3 to 4 hours
apart. This fuels the fire, and keeps your metabolism high. If
you have a normal sleep schedule, (ex. 11:00PM - 6:00AM) you
want your last meal to be no later than 7:00PM. When you wake
up at 6:00AM, it has been 11 hours since your last meal, and you
have an empty stomach with a minimal carbohydrate reserve.
If at all possible, exercise before you eat your first meal. If
you eat before exercising, your body will burn off your carb
reserve first, before attacking the fat pad. You can actually
burn up to three times as much fat per session by exercising on
an empty stomach. We realize everyone does not have a normal
sleep schedule, or the ability to exercise first thing in the
morning. Adjust this principle to your individual schedule. If
you can not exercise until 7:00PM, eat lunch no later than
2:00PM, do your exercise, and eat dinner after you finish.
If you suffer with Hypoglycemia, Diabetes, or any other health
condition that affects your blood sugar, do not incorporate this
into your program. Exercise lowers your blood sugar level. If
you have been diagnosed with any of these health problems, make
sure you eat before exercising and keep a piece of fruit with
you in case of an emergency.
If you start to become dizzy, feel faint, nauseous, or weak
during exercise - immediately STOP. If you feel like you are
going to faint, sit down and place your head between your knees.
Eating a piece of fruit will usually help alleviate these
symptoms.
Obesity and Weight Loss - Muscle and the importance of low
Today you have a good chance of getting diabetes or becoming obese or both. And if you do, then chances are you will be in for a long life filled with pain, discomfort and little quality in your life. However, it does not have to come to that.
Hi, my name is Greg Ryan. I am a high profile fitness expert. With thousands of weight loss success stories under my belt, I am here to encourage you to start exercising to lower your body fat levels.
If you are reading this, you already know you have a problem. You just need to know how to fix it and where to go for help. How do you fix obesity?
First, obesity means, your total body weight is at least thirty percent fat. When this happens, everything starts shutting down. Two things must occur in order for this not to get worse; lose fat and gain muscle.
Lose Fat: Through exercise and eating better.
Gain Muscle: Through weight training and weight bearing cardiovascular exercising.
One muscle cell burns off seven times the amount of one fat cell. So do your math. The more muscle tissue you have the more calories you will burn, even by just sitting. There is no easy way around this, you are going to have to get off your butt, or there is a good chance of something bad happening to you and your health. Incorporating, diet, exercise and movement in your life is really your only healthy choice. Do you need some help? If so, that's ok. There are those here like myself that really care about you and are not out to make a quick buck with some pie in the sky pill.
While my approach to weight loss is the road less traveled in is the one that will most likely get you to your destination. America has an obesity and diabetes crisis because of your approach to it, not the numbers they supply on your charts. Here are five points to remember:
Determine HOW you are motivated
Determine the REASONS behind the unwanted behaviors.
Develop a great support system
Eat for fuel not for taste
Keep being active.
Hi, my name is Greg Ryan. I am a high profile fitness expert. With thousands of weight loss success stories under my belt, I am here to encourage you to start exercising to lower your body fat levels.
If you are reading this, you already know you have a problem. You just need to know how to fix it and where to go for help. How do you fix obesity?
First, obesity means, your total body weight is at least thirty percent fat. When this happens, everything starts shutting down. Two things must occur in order for this not to get worse; lose fat and gain muscle.
Lose Fat: Through exercise and eating better.
Gain Muscle: Through weight training and weight bearing cardiovascular exercising.
One muscle cell burns off seven times the amount of one fat cell. So do your math. The more muscle tissue you have the more calories you will burn, even by just sitting. There is no easy way around this, you are going to have to get off your butt, or there is a good chance of something bad happening to you and your health. Incorporating, diet, exercise and movement in your life is really your only healthy choice. Do you need some help? If so, that's ok. There are those here like myself that really care about you and are not out to make a quick buck with some pie in the sky pill.
While my approach to weight loss is the road less traveled in is the one that will most likely get you to your destination. America has an obesity and diabetes crisis because of your approach to it, not the numbers they supply on your charts. Here are five points to remember:
Determine HOW you are motivated
Determine the REASONS behind the unwanted behaviors.
Develop a great support system
Eat for fuel not for taste
Keep being active.
Pulling Sales with Your Ad Copy
One of the best marketing tools available to your internet business is good sales ad copy. This can pull in sales faster than just about anything.
If you're not a writer or cringe at the thought of writing your own sales copy, you can always hire a professional, however if you're on a budget and have an adventurous spirit, writing your own ads can be a worthwhile option.
So how do you write sales copy that pulls sales? Let's take a look.
Get their attention. You have about six seconds to grab the attention of your reader so you have to act fast. Verbalize your benefits at the onset. Use words and phrases that are enticing and compelling. Use color, large fonts and exclamation points. Get the readers attention in the heading and keep it focused in the body of the ad.
Benefits and Solutions. How is your product or service going to benefit the reader? How will it solve their problem? Does it offer a solution and how fast? List all the benefits. How will it make their life or business better? Tell them why they can't live without it. If someone's going to buy something they have to know what's in it for them.
Credibility. You must convey to your audience that you are credible. One of the best ways to accomplish this is by using testimonials. What have people said about your product? If someone has bought your product, email them and ask them to comment on it. Get their permission to quote them in an ad. Get several testimonials and use photos if your can. Better yet, include small audio clips in your copy. To hear someone verbally testify to something can be very convincing.
Emotion. Appealing to the emotions of your audience is an excellent way to attract attention. What emotions do your products or services generate? What will trigger your reader's response?
Money, beauty, health, success, more time and making life easier are all emotional triggers. If you can appeal to someone with making more money, looking more beautiful or having better health, and really appeal to that emotion, your ad copy will attract their attention and entice them to keep reading.
Interest. Once you have their interest and attention you have to hold onto it. Telling short interesting or personal stories in your ad copy can hold that attention. People love stories and can relate to them. A section of questions and answers also generate interest for readers. People like it when questions that come to mind are answered right in the ad copy. This gives them the confidence that you can relate to their needs and concerns and are familiar with them..
Action. The final step is to generate a call to action. Urge the reader that it's time to act now. You can do this by offering a limited time free bonus or offer money off your product if they act now. Convince the reader that they can't wait. The time is now.
Know your products and customers. It's important to know who your customers are and what they want. A teen boy interested in body building may require totally different needs than a middle aged woman interested in body building. By understanding your customers you'll understand their needs and what kinds of problems they have that depend on you to solve. Focus on what your customer is willing to buy, not what you have to sell.
Additional Guidelines
Use simple, familiar words. Your ad should be easy and fast reading. Don't use big words and long run-on sentences. Offer a tangible result. Phrases like 'lose weight in two weeks', get rich online', 'find love now' sound cliché but they all offer your reader a solution to a problem or need. Avoid ambiguities and jargons. Get to the point and keep it flowing.
Write like you are talking to a friend Use bright, cheerful language. Don't be too formal and don't lecture.
Use correct spelling, grammar and punctuation. There are many ads that misuse grammar intentionally, and this is ok as long as it fits a specific purpose or theme of the ad. Unintentional poor grammar, misspellings and poor punctuation can hurt your credibility.
If you're not a writer or cringe at the thought of writing your own sales copy, you can always hire a professional, however if you're on a budget and have an adventurous spirit, writing your own ads can be a worthwhile option.
So how do you write sales copy that pulls sales? Let's take a look.
Get their attention. You have about six seconds to grab the attention of your reader so you have to act fast. Verbalize your benefits at the onset. Use words and phrases that are enticing and compelling. Use color, large fonts and exclamation points. Get the readers attention in the heading and keep it focused in the body of the ad.
Benefits and Solutions. How is your product or service going to benefit the reader? How will it solve their problem? Does it offer a solution and how fast? List all the benefits. How will it make their life or business better? Tell them why they can't live without it. If someone's going to buy something they have to know what's in it for them.
Credibility. You must convey to your audience that you are credible. One of the best ways to accomplish this is by using testimonials. What have people said about your product? If someone has bought your product, email them and ask them to comment on it. Get their permission to quote them in an ad. Get several testimonials and use photos if your can. Better yet, include small audio clips in your copy. To hear someone verbally testify to something can be very convincing.
Emotion. Appealing to the emotions of your audience is an excellent way to attract attention. What emotions do your products or services generate? What will trigger your reader's response?
Money, beauty, health, success, more time and making life easier are all emotional triggers. If you can appeal to someone with making more money, looking more beautiful or having better health, and really appeal to that emotion, your ad copy will attract their attention and entice them to keep reading.
Interest. Once you have their interest and attention you have to hold onto it. Telling short interesting or personal stories in your ad copy can hold that attention. People love stories and can relate to them. A section of questions and answers also generate interest for readers. People like it when questions that come to mind are answered right in the ad copy. This gives them the confidence that you can relate to their needs and concerns and are familiar with them..
Action. The final step is to generate a call to action. Urge the reader that it's time to act now. You can do this by offering a limited time free bonus or offer money off your product if they act now. Convince the reader that they can't wait. The time is now.
Know your products and customers. It's important to know who your customers are and what they want. A teen boy interested in body building may require totally different needs than a middle aged woman interested in body building. By understanding your customers you'll understand their needs and what kinds of problems they have that depend on you to solve. Focus on what your customer is willing to buy, not what you have to sell.
Additional Guidelines
Use simple, familiar words. Your ad should be easy and fast reading. Don't use big words and long run-on sentences. Offer a tangible result. Phrases like 'lose weight in two weeks', get rich online', 'find love now' sound cliché but they all offer your reader a solution to a problem or need. Avoid ambiguities and jargons. Get to the point and keep it flowing.
Write like you are talking to a friend Use bright, cheerful language. Don't be too formal and don't lecture.
Use correct spelling, grammar and punctuation. There are many ads that misuse grammar intentionally, and this is ok as long as it fits a specific purpose or theme of the ad. Unintentional poor grammar, misspellings and poor punctuation can hurt your credibility.
Reshaping Your Body with Body Building Equipment
Strength training is one of the most rigorous training workouts that you can experience. All the work that you put forth during a body building workout benefits you in several different ways. By performing body building exercises just a few days each week you can increase your stamina and metabolism, and build lean, strong muscles. The metabolic changes will happen naturally. To sculpt your muscles you will need to use specific equipment. The equipment you need to use depends on the muscles you want to redefine.
Arms are a part of the body that just about everyone wants to reshape. Free weights offer the most flexibility because you can easily increase the intensity by increasing the amount you lift. There are also a variety of styles to fit individual needs. Traditional barbells that range in weight from 10 to 40 or more pounds are ideal when you have a weight bench and you want a rigorous routine for building large muscles. You basically perform your reps, increasing the weight as you progress through your routine. When you travel or if you are interested in slight definition, you will want to invest in a smaller set of dumbbells. If you have back problems, aquatic barbells may be a better option. You use this equipment in a swimming pool where the water provides support.
In addition to free weights, you can also use a dip stand, pull-up bars, or pushup stands to work your arm muscles. This equipment is versatile and enables you to work your entire upper body. If you are interested in bulking up your muscles, you simply need to perform additional reps using this equipment a few times each week. If you want to tone your muscles you will need to perform fewer reps several times a week.
Reshaping your legs is easy with body building equipment. While you can use free weights to define your leg muscles, machines that enable you to perform leg curls or leg raises provide the most benefits. There are very few equipment choices outside of large machines for performing these exercises. Most home gyms contain a leg press or calf machine for you to work your leg muscles.
If you're interested in redefining multiple muscles, a home gym is probably a better solution than individual equipment. Most home gyms contain "stations" that feature equipment for a particular muscle group. You have two exercise options when using a home gym. You can use a station every time you exercise, or you can work a specific muscle group each day you choose to workout. Whichever option you choose, it's a good idea to follow a body building program so that you don't overwork your muscles and so that you obtain the results you desire. Smith Machines and power cages are other all-in-one systems that enable you to work multiple muscle groups. The difference in these two systems is how you perform exercises. Smith Machines basically include slots for different weight amounts, while power cages include pulleys that make lifting easier and safer.
Arms are a part of the body that just about everyone wants to reshape. Free weights offer the most flexibility because you can easily increase the intensity by increasing the amount you lift. There are also a variety of styles to fit individual needs. Traditional barbells that range in weight from 10 to 40 or more pounds are ideal when you have a weight bench and you want a rigorous routine for building large muscles. You basically perform your reps, increasing the weight as you progress through your routine. When you travel or if you are interested in slight definition, you will want to invest in a smaller set of dumbbells. If you have back problems, aquatic barbells may be a better option. You use this equipment in a swimming pool where the water provides support.
In addition to free weights, you can also use a dip stand, pull-up bars, or pushup stands to work your arm muscles. This equipment is versatile and enables you to work your entire upper body. If you are interested in bulking up your muscles, you simply need to perform additional reps using this equipment a few times each week. If you want to tone your muscles you will need to perform fewer reps several times a week.
Reshaping your legs is easy with body building equipment. While you can use free weights to define your leg muscles, machines that enable you to perform leg curls or leg raises provide the most benefits. There are very few equipment choices outside of large machines for performing these exercises. Most home gyms contain a leg press or calf machine for you to work your leg muscles.
If you're interested in redefining multiple muscles, a home gym is probably a better solution than individual equipment. Most home gyms contain "stations" that feature equipment for a particular muscle group. You have two exercise options when using a home gym. You can use a station every time you exercise, or you can work a specific muscle group each day you choose to workout. Whichever option you choose, it's a good idea to follow a body building program so that you don't overwork your muscles and so that you obtain the results you desire. Smith Machines and power cages are other all-in-one systems that enable you to work multiple muscle groups. The difference in these two systems is how you perform exercises. Smith Machines basically include slots for different weight amounts, while power cages include pulleys that make lifting easier and safer.
Strength Training Guidelines for Endurance Athletes
You can make great strides in your sport performance in the weight room. Because strength training can break down a lot of muscle tissue I recommend weight work be done in the foundation or base period. This does not mean you will not continue to build strength throughout the season. Hill running, slow cadence cycling work outs, and resisted swim work outs are all forms of strength training that are specific to disciplines. Weight training should smoothly transition into strength training in your disciplines.
As your season progresses, and your intensity increases, weight work can be detrimental to your more specific work outs and events. Your legs may need up to 72 hours to fully recover from a weight work out. This is a big block of the week to give up performance in other areas. Just like your training plan your strength plan will go through specific phases. Endurance athletes should not use body building plans that are focused on muscle mass gains. This can actually be counter productive for a distance athlete. Each phase will have a specific purpose such as acclimation, hypertrophy, muscular endurance and power. If you are weak on sprints and jumps, you may want to emphasize more power training. If you are weak on climbs, muscular endurance is a good focus. If you are generally weak, or new to strength training, I recommend a slightly longer period with the weights. Shorter distance athletes may want to emphasize more strength work for speed, while longer distance athletes, that are more slow twitch, will not need as much weight work.
Listen to your body and avoid overreaching yourself with the weights. This is especially important in the very beginning of your plan. You may feel the need to push yourself, but you may also not be walking well the next day. This is due to micro trauma in the muscles or small muscle tears. These tears have to heal up before you get stronger, so take it easy. You may also find yourself more tired, and you may need more sleep during the initial acclimation period. Make sure you refuel after a strength work out just like you would any other.
Core strength is crucial to protecting your back during lifting. I recommend using a variety of exercises to strengthen all core muscles every other day. Core strength also will help with your running, biking, and swimming ability. If your muscles are very sore, do not overstretch them. This may re-injure the micro trauma that occurred during training and slow the healing process. Light stretching and recovery work is recommended. I do not use a weight belt. These belts are for power lifter who wants to increase inter-abdominal pressure for max lifts. They may actually make your back weaker. Do not use a belt to exceed your limits. In fact you should be no where near this type of lifting. I like to perform my core strength at the end of my work out. Performing core exercises first may leave them too fatigued to properly support you.
Choosing when to strength train is very important because it affects your other work outs. I usually try to strength train after a rest day early in the week. I make sure I do not have a critical or high stress work out in the next few days following my leg work out. Again, this is why weight work is best performed in the base or foundation period when there are not a lot of break through work outs.
I generally only strength train my legs heavy one time per week. I may do a lighter session at the end of the week. Strength training and endurance training are like oil and water for the most part. They work well when separated, but do not mix. With a heavy foundation load I do not recommend strength training more than twice per week. You may negatively affect your other training, or more likely over reach yourself.
These are general guidelines. I will not recommend specific work outs. I do recommend the core of your routine be compound or multi-joint exercises such as the squat, lunge, dead lift, step up, and leg press. The number one rule of strength training is switch up your routine. Your body will acclimate quickly to the same routine week after week, and growth will be retarded. Switch up your exercises each week. You may want to get with a certified strength trainer to learn advanced training techniques such as drop sets, compound sets, super sets, and other methods. Try to use a pedal width stance on your exercises and mimic the range of motion of running and cycling.
One exercise I will caution you on is the leg extension. Most people use way to much weight on this exercise, which can put a lot of pressure under the knee cap. This may lead to cartilage damage. Leg extensions are a good exercise to warm up with. Use light to moderate weight and lots of reps. You may want to perform this exercise in the top 20 degrees range of motion. This helps strengthen your VMO or innermost quad which plays a key role in patella tracking.
Finally, if you are unfamiliar with weight training and proper form I highly recommend you get with a certified athletic trainer. Exercises such as the squat, dead lift, and even leg press can easily injure you if performed incorrectly. I could write an entire book on how to perform these exercises, but if I am not standing next to you and watching your form, you could still be performing them incorrectly. I see and correct bad form from even experienced clients on a daily basis.
Phase I- Acclimation 4-8 weeks
Purpose: To gradually adjust your body to the stresses of strength training. During this phase you will use light weight and high reps. You may want to start of your first few weeks with very light weight or body weight. Make sure you perform your exercises slowly and controlled.
Reps: 15-25
Weight: Light to Moderate
Exercises: 3-5
Sets: 2-3
Rest between sets: 1-3 minutes generally allows full recovery
Phase II Hypertrophy: 4-6 weeks
Purpose: To recruit maximum amount of fibers and promote muscle growth and absolute strength. Make sure your first set is a light warm up set. You will want to "pyramid" or increase the weight on each set while lowering the reps. A typical rep scheme may look like this 12-10-8-6, or 12-10-8. This phase has a good potential for injury, so be careful and listen to your body. You can take your lifts to muscular failure during this period. I recommend a spotter. Don't be surprised if the first few weeks leave you very sore.
Reps: 6-12
Weight: Moderate to Heavy
Exercises: 3-6
Sets: 3-4
Rest between sets: 1-3 minutes generally allows full recovery
Phase III Strength Endurance: 6-8 Weeks
Purpose: To train the ability to sustain repeated hard efforts, similar to a steep climb. This phase will raise your lactate threshold and time to exhaustion. You want to use moderate weight and slow controlled motion. You can bring yourself to muscular failure but at a higher rep range. I recommend that you raise your rep range slightly as you progress.
Reps: 15-30
Weight: Moderate
Exercises: 3-5
Sets: 2-4
Rest between sets: 1-3 minutes generally allows full recovery
Phase IV Power: 3-6 weeks
Purpose: Power is force over time, or the ability to move the most resistance in the shortest time period. This is necessary for jumps and short sprints. Again, I recommend a trainer during this period because of the potential for injury, and the creative knowledge needed for power training. You will take each strength exercise and explode upwards. Be careful on the eccentric phase (lowering). Try to picture a spring that is slowly coiled until it is tensioned, then explodes. Go light, especially in the beginning. This does not mean you will not fatigue the muscles. I use a body weight for the first few weeks.
Reps: 8-20
Weight: Light to Moderate
Exercises: 4-6
Sets: 2-3
Rest between sets: 1-3 minutes generally allows full recovery
You have to view strength training as a tool box. You have to decide which tools are right for you based on your body, and your event. I personally am a smaller person, slow twitch, and my goals are usually short events. This means more time in the weight room for me. If you are a marathoner, you will need less strength work and less weight. If you are a large muscled person, who has good short distance speed, yet you are training for an IM event, I would focus less on hypertrophy and more on strength endurance for climbing.
As your season progresses, and your intensity increases, weight work can be detrimental to your more specific work outs and events. Your legs may need up to 72 hours to fully recover from a weight work out. This is a big block of the week to give up performance in other areas. Just like your training plan your strength plan will go through specific phases. Endurance athletes should not use body building plans that are focused on muscle mass gains. This can actually be counter productive for a distance athlete. Each phase will have a specific purpose such as acclimation, hypertrophy, muscular endurance and power. If you are weak on sprints and jumps, you may want to emphasize more power training. If you are weak on climbs, muscular endurance is a good focus. If you are generally weak, or new to strength training, I recommend a slightly longer period with the weights. Shorter distance athletes may want to emphasize more strength work for speed, while longer distance athletes, that are more slow twitch, will not need as much weight work.
Listen to your body and avoid overreaching yourself with the weights. This is especially important in the very beginning of your plan. You may feel the need to push yourself, but you may also not be walking well the next day. This is due to micro trauma in the muscles or small muscle tears. These tears have to heal up before you get stronger, so take it easy. You may also find yourself more tired, and you may need more sleep during the initial acclimation period. Make sure you refuel after a strength work out just like you would any other.
Core strength is crucial to protecting your back during lifting. I recommend using a variety of exercises to strengthen all core muscles every other day. Core strength also will help with your running, biking, and swimming ability. If your muscles are very sore, do not overstretch them. This may re-injure the micro trauma that occurred during training and slow the healing process. Light stretching and recovery work is recommended. I do not use a weight belt. These belts are for power lifter who wants to increase inter-abdominal pressure for max lifts. They may actually make your back weaker. Do not use a belt to exceed your limits. In fact you should be no where near this type of lifting. I like to perform my core strength at the end of my work out. Performing core exercises first may leave them too fatigued to properly support you.
Choosing when to strength train is very important because it affects your other work outs. I usually try to strength train after a rest day early in the week. I make sure I do not have a critical or high stress work out in the next few days following my leg work out. Again, this is why weight work is best performed in the base or foundation period when there are not a lot of break through work outs.
I generally only strength train my legs heavy one time per week. I may do a lighter session at the end of the week. Strength training and endurance training are like oil and water for the most part. They work well when separated, but do not mix. With a heavy foundation load I do not recommend strength training more than twice per week. You may negatively affect your other training, or more likely over reach yourself.
These are general guidelines. I will not recommend specific work outs. I do recommend the core of your routine be compound or multi-joint exercises such as the squat, lunge, dead lift, step up, and leg press. The number one rule of strength training is switch up your routine. Your body will acclimate quickly to the same routine week after week, and growth will be retarded. Switch up your exercises each week. You may want to get with a certified strength trainer to learn advanced training techniques such as drop sets, compound sets, super sets, and other methods. Try to use a pedal width stance on your exercises and mimic the range of motion of running and cycling.
One exercise I will caution you on is the leg extension. Most people use way to much weight on this exercise, which can put a lot of pressure under the knee cap. This may lead to cartilage damage. Leg extensions are a good exercise to warm up with. Use light to moderate weight and lots of reps. You may want to perform this exercise in the top 20 degrees range of motion. This helps strengthen your VMO or innermost quad which plays a key role in patella tracking.
Finally, if you are unfamiliar with weight training and proper form I highly recommend you get with a certified athletic trainer. Exercises such as the squat, dead lift, and even leg press can easily injure you if performed incorrectly. I could write an entire book on how to perform these exercises, but if I am not standing next to you and watching your form, you could still be performing them incorrectly. I see and correct bad form from even experienced clients on a daily basis.
Phase I- Acclimation 4-8 weeks
Purpose: To gradually adjust your body to the stresses of strength training. During this phase you will use light weight and high reps. You may want to start of your first few weeks with very light weight or body weight. Make sure you perform your exercises slowly and controlled.
Reps: 15-25
Weight: Light to Moderate
Exercises: 3-5
Sets: 2-3
Rest between sets: 1-3 minutes generally allows full recovery
Phase II Hypertrophy: 4-6 weeks
Purpose: To recruit maximum amount of fibers and promote muscle growth and absolute strength. Make sure your first set is a light warm up set. You will want to "pyramid" or increase the weight on each set while lowering the reps. A typical rep scheme may look like this 12-10-8-6, or 12-10-8. This phase has a good potential for injury, so be careful and listen to your body. You can take your lifts to muscular failure during this period. I recommend a spotter. Don't be surprised if the first few weeks leave you very sore.
Reps: 6-12
Weight: Moderate to Heavy
Exercises: 3-6
Sets: 3-4
Rest between sets: 1-3 minutes generally allows full recovery
Phase III Strength Endurance: 6-8 Weeks
Purpose: To train the ability to sustain repeated hard efforts, similar to a steep climb. This phase will raise your lactate threshold and time to exhaustion. You want to use moderate weight and slow controlled motion. You can bring yourself to muscular failure but at a higher rep range. I recommend that you raise your rep range slightly as you progress.
Reps: 15-30
Weight: Moderate
Exercises: 3-5
Sets: 2-4
Rest between sets: 1-3 minutes generally allows full recovery
Phase IV Power: 3-6 weeks
Purpose: Power is force over time, or the ability to move the most resistance in the shortest time period. This is necessary for jumps and short sprints. Again, I recommend a trainer during this period because of the potential for injury, and the creative knowledge needed for power training. You will take each strength exercise and explode upwards. Be careful on the eccentric phase (lowering). Try to picture a spring that is slowly coiled until it is tensioned, then explodes. Go light, especially in the beginning. This does not mean you will not fatigue the muscles. I use a body weight for the first few weeks.
Reps: 8-20
Weight: Light to Moderate
Exercises: 4-6
Sets: 2-3
Rest between sets: 1-3 minutes generally allows full recovery
You have to view strength training as a tool box. You have to decide which tools are right for you based on your body, and your event. I personally am a smaller person, slow twitch, and my goals are usually short events. This means more time in the weight room for me. If you are a marathoner, you will need less strength work and less weight. If you are a large muscled person, who has good short distance speed, yet you are training for an IM event, I would focus less on hypertrophy and more on strength endurance for climbing.
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