Simple math is all it takes to schedule exercise time: Cut out one hour of evening TV, and set your alarm to wake you up 30 minutes earlier. Presto! You’ve just accomplished two great things for your body: 30 minutes more sleep and 30 minutes available for morning exercise. If you don’t need more sleep, adjust the formula. Voila! You now have a full hour to exercise.
But why exercise in the morning? After all, 500 calories burned at 6 a.m. is no different than at 6 p.m.
The answer is the fringe benefits. For the person who wants to add exercise to an otherwise sedentary lifestyle, here are 5 excellent reasons to work out in the morning:
Wake-Up Call #1: Time flies when your workout’s not done.You plan to work out, but your busy day throws a curveball, leaving you scrambling to finish your to-do list by bedtime.
So instead of hitting the gym, you hit the sack – annoyed that you missed yet another workout.
That’s why you should exercise first thing in your day. In fact, about 90% of people who exercise consistently do it in the morning. It’s the only way to guarantee you won’t skip it.
Need an extra boost to get out of bed? Push-ups will strengthen your arms, shoulders and pectoral muscles, which helps to create the illusion of cleavage as well as lift sagging breasts. Try this exercise:
Step 1: Kneel on a mat on all fours with your knees hip-width apart. Your hands should be slightly wider than shoulder-width apart and your fingers and wrists pointing forward.
Step 2: Feather your breathing as you lower your chest toward the floor through a count of 10 seconds. Descend to your maximum tension point, and hold for 2 seconds.
Step 3: Push your body back to starting position through a count of 10 seconds, keeping your elbows slightly bent at the top of the move.
Step 4: Repeat three times without resting.
Wake-Up Call #2: Your metabolism won’t boost itself.You roll out of bed, throw on some clothes and stumble out the door on your way to another busy day. Are you even awake yet? Your metabolism certainly isn’t.
Not only does morning exercise help you burn calories during the actual workout, but its effects linger after you’re finished. It’s called EPOC – excess post-exercise oxygen consumption – and it’s a fancy way of saying you burn extra calories even after your workout’s over.
The average person can expect the metabolic boost to last for 30 to 60 minutes post-exercise. EPOC typically accounts for a few paltry calories – 10 to 60, depending on the intensity of the workout.
But don’t let that discourage you! It adds up over time, and because it only takes a daily deficit of 500 calories to lose one pound in a week, every calorie counts.
Pump up your metabolism and your biceps with the standing side curl:
Step 1: Hold a pair of dumbbells and stand with your feet shoulder-width apart. Extend your arms down by your sides, with palms facing forward and knees slightly bent.
Step 2: Feather your breathing as you curl the dumbbells up through a count of 10 seconds to just past a 90-degree angle. Hold and squeeze for 2 seconds.
Step 3: Keep your elbows tight against your body as you lower the weights to the starting point through a count of 10 seconds.
For more fitness tips go to:
CLICK HERE or GET THE FACTS HERE!
Friday, March 27, 2009
Thursday, March 26, 2009
Walk Off Stress
By participating in a regular walking program, you can offset the long-term health implications of stress — and there are many. Research has linked stress to a host of physical ills, from back pain and stomach upset to high blood pressure and heart disease.
Of course, when you're under pressure, whatever its source, going for a walk may be the last thing on your mind. You're not the only one who feels that way. When researchers tracked the exercise habits of 82 women for 8 weeks, they found that the women worked out less often during weeks that were filled with stressful events. At those times, exercise was "just one more thing to do."
When walking starts to feel like a stress producer instead of a stress reducer, making some adjustments in your workout can help. Here's what to do.
Adopt the right attitude.Tell yourself that taking a walk will help you accomplish more on your to-do list. Exercise makes you feel better and think more clearly, so you become more productive.
Aim for the a.m.Walking first thing in the morning, before anyone else is out and about, gives you an opportunity to focus on yourself, says Suki Munsell, PhD, director of the Dynamic Health and Fitness Institute in Corte Madera, California. "When my day looks hectic, with lots of decisions ahead, an early-morning walk brings answers and clarity," she notes.
Seek out new scenery. Choose a walking route that takes you down quiet streets or through a beautiful park. The more appealing your surroundings, the calmer you'll feel. Walking on busy streets, in unsafe neighborhoods, or after dark only adds to your stress.
Dust 'em. Pick a walker on your path who seems a bit more fit and faster than you. Then try to pass her.
Slow your pace.Pushing yourself to go faster or farther only adds to your stress. During tense times, keep your walks leisurely.
Break up your workout. If your schedule is so busy that you can't find one chunk of time for your walk, take advantage of spare minutes throughout the day. Head outdoors for a stroll before or after lunch or between appointments. Even 5 minutes of walking is enough to recharge your batteries.
GET THE FACTS HERE! or CLICK HERE , for more information.
Of course, when you're under pressure, whatever its source, going for a walk may be the last thing on your mind. You're not the only one who feels that way. When researchers tracked the exercise habits of 82 women for 8 weeks, they found that the women worked out less often during weeks that were filled with stressful events. At those times, exercise was "just one more thing to do."
When walking starts to feel like a stress producer instead of a stress reducer, making some adjustments in your workout can help. Here's what to do.
Adopt the right attitude.Tell yourself that taking a walk will help you accomplish more on your to-do list. Exercise makes you feel better and think more clearly, so you become more productive.
Aim for the a.m.Walking first thing in the morning, before anyone else is out and about, gives you an opportunity to focus on yourself, says Suki Munsell, PhD, director of the Dynamic Health and Fitness Institute in Corte Madera, California. "When my day looks hectic, with lots of decisions ahead, an early-morning walk brings answers and clarity," she notes.
Seek out new scenery. Choose a walking route that takes you down quiet streets or through a beautiful park. The more appealing your surroundings, the calmer you'll feel. Walking on busy streets, in unsafe neighborhoods, or after dark only adds to your stress.
Dust 'em. Pick a walker on your path who seems a bit more fit and faster than you. Then try to pass her.
Slow your pace.Pushing yourself to go faster or farther only adds to your stress. During tense times, keep your walks leisurely.
Break up your workout. If your schedule is so busy that you can't find one chunk of time for your walk, take advantage of spare minutes throughout the day. Head outdoors for a stroll before or after lunch or between appointments. Even 5 minutes of walking is enough to recharge your batteries.
GET THE FACTS HERE! or CLICK HERE , for more information.
Thursday, March 19, 2009
Eat For Energy: Smart Strategies for Fueling Your Workout
Pre-Workout
If your last meal was more than five hours ago, have a 100- to 200-calorie snack 30 minutes before your workout. Liquids digest faster, so try milk, juice, Gatorade, or half a smoothie (keep it low-cal by choosing plain, low-fat yogurt and fruit and skipping syrups, powders, and other additions).
Mid-Workout
You need a snack during your workout only when you're hustling for more than 90 minutes. Your best bet? A 100-calorie carb boost, like a handful of jelly beans or a sports gel such as Gu.
Post-Workout
Ideally, reach for a snack that combines carbs and protein to aid recovery. Second best: carbs with fiber (like fruit). If your next meal is less than three hours away, be sure your snack is under 200 calories; try an energy bar with at least 3 grams of filling fiber, half a bagel with peanut butter, or low-fat chocolate milk.
CLICK HERE or Don't wait start now!!!!!!!!!!!!!
If your last meal was more than five hours ago, have a 100- to 200-calorie snack 30 minutes before your workout. Liquids digest faster, so try milk, juice, Gatorade, or half a smoothie (keep it low-cal by choosing plain, low-fat yogurt and fruit and skipping syrups, powders, and other additions).
Mid-Workout
You need a snack during your workout only when you're hustling for more than 90 minutes. Your best bet? A 100-calorie carb boost, like a handful of jelly beans or a sports gel such as Gu.
Post-Workout
Ideally, reach for a snack that combines carbs and protein to aid recovery. Second best: carbs with fiber (like fruit). If your next meal is less than three hours away, be sure your snack is under 200 calories; try an energy bar with at least 3 grams of filling fiber, half a bagel with peanut butter, or low-fat chocolate milk.
CLICK HERE or Don't wait start now!!!!!!!!!!!!!
Tuesday, March 17, 2009
Workout Routines for Beginners
There are many basic mass building and fat burning workout scedules with numerous variations of each one. And that doesn't even take into account different ways of increasing the intensity like drop sets, up & down the rack, forced reps, etc. I'd like to share some of the bodybuilding & powerlifting routines that I have used and share some of the thoughts and results that I have gained.
3 Day Workout Routine:
This is the type of routine a beginner should follow. With this type of routine, I went from 120 lbs. up to 162lbs. while still keeping at a respectable bodyfat level of around 10%. The real key to gains is diet, training, and lots of rest. When I wasn't lifting or eating, I did little as possible. For aerobic activity, taking the dog out was about all that I got. For diet, I was eating 6 good meals a day. Although it got quite monotonous eating the same thing over and over, consistancy was the name of the game. Each meal consisted of one chicken breast, one cup of rice, and a half a cup of green beans. I'd also drink a protein drinks several times a day. For variety, I'd have a burger (xtra lean) instead of the chicken breast every once in a while. I grew like a weed. Here is the routine that I followed 3 days a week:
EXERCISE
SETS
REPS
Bench Press
3
8-12
Incline Press
3
8-12
Barbell Rows
3
8-12
Upright Rows
3
8-12
Squats
3
8-12
Stiff Legged Deadlifts
3
8-12
Lying Tricep Ext.
3
8-12
Dumbell Kickbacks
3
8-12
Barbell Curls
3
8-12
Concentration Curls
3
8-12
4 Day Workout Program:
This is the way that I am training currently. By training every other day workout split routine, allowed plenty of rest to allow my muscles to fully recuperate. Training has been going good, with gains of 22 pounds in the last 10 weeks. Body fat has stayed within a reasonable range of 10-12%.
Workout #1
Chest/Triceps Bench Press 4 x 8Incline Bench Press 4 x 8Pec-Dec 4 x 10Close-grip Bench Press 3 x 8Tricep Pushdowns 3 x 8Overhead DB Extensions 3 x 12-15REST
Workout #2
Back/Biceps Low Pulley Rows (close-grip) 3 x 8Lat Pulldowns 3 x 8Bent-over Rows 3 x 8Shrugs 3 x 8Barbell Curls 3 x 8Dumbell Hammer Curls 3 x 8REST
Workout #3
Legs/ShouldersSquats 2 warm-up sets, 4 x 8Leg Extensions 4 x 8-10Leg Curls 4 x 8-10Donkey Calf Raises 4 x 15-20Seated DB Press 3 x 8-10Lateral Raises 3 x 8-10Bent-over Laterals 3 x 8-10REST
Joint The Fit Club Here... or CLICK HERE to get more details.
3 Day Workout Routine:
This is the type of routine a beginner should follow. With this type of routine, I went from 120 lbs. up to 162lbs. while still keeping at a respectable bodyfat level of around 10%. The real key to gains is diet, training, and lots of rest. When I wasn't lifting or eating, I did little as possible. For aerobic activity, taking the dog out was about all that I got. For diet, I was eating 6 good meals a day. Although it got quite monotonous eating the same thing over and over, consistancy was the name of the game. Each meal consisted of one chicken breast, one cup of rice, and a half a cup of green beans. I'd also drink a protein drinks several times a day. For variety, I'd have a burger (xtra lean) instead of the chicken breast every once in a while. I grew like a weed. Here is the routine that I followed 3 days a week:
EXERCISE
SETS
REPS
Bench Press
3
8-12
Incline Press
3
8-12
Barbell Rows
3
8-12
Upright Rows
3
8-12
Squats
3
8-12
Stiff Legged Deadlifts
3
8-12
Lying Tricep Ext.
3
8-12
Dumbell Kickbacks
3
8-12
Barbell Curls
3
8-12
Concentration Curls
3
8-12
4 Day Workout Program:
This is the way that I am training currently. By training every other day workout split routine, allowed plenty of rest to allow my muscles to fully recuperate. Training has been going good, with gains of 22 pounds in the last 10 weeks. Body fat has stayed within a reasonable range of 10-12%.
Workout #1
Chest/Triceps Bench Press 4 x 8Incline Bench Press 4 x 8Pec-Dec 4 x 10Close-grip Bench Press 3 x 8Tricep Pushdowns 3 x 8Overhead DB Extensions 3 x 12-15REST
Workout #2
Back/Biceps Low Pulley Rows (close-grip) 3 x 8Lat Pulldowns 3 x 8Bent-over Rows 3 x 8Shrugs 3 x 8Barbell Curls 3 x 8Dumbell Hammer Curls 3 x 8REST
Workout #3
Legs/ShouldersSquats 2 warm-up sets, 4 x 8Leg Extensions 4 x 8-10Leg Curls 4 x 8-10Donkey Calf Raises 4 x 15-20Seated DB Press 3 x 8-10Lateral Raises 3 x 8-10Bent-over Laterals 3 x 8-10REST
Joint The Fit Club Here... or CLICK HERE to get more details.
Friday, March 13, 2009
10 Best Foods For Detoxification
There are many foods that help to naturally cleanse the colon, enhance circulation and rid the body of accumulated toxins. Here is a list of the top ten staples to include in your detox diet.
1. Water- Consuming at least 2 liters of water daily will help stimulate your kidneys, liver and digestive system. It will boost your metabolism, accelerating toxin and fat elimination.
2. Seeds- A staple in Asian food, these tasty little seeds protect your liver from the effects of harmful toxins.
3. Beans- All types of beans and lentils, both canned in water or dried, enhance your liver’s ability to rid the body of toxins.
4. Herbal Teas- There are many types of herbal teas, all helpful in detoxing your body. Most are good aids in stimulating digestion, soothing the stomach and enhancing over all bodily function. Choose one or two that you most enjoy and drink it regularly.
5. Garlic- It is a blood cleanser and a natural antibiotic. It even lowers blood pressure.
6. Lemons- Lemons are touted for their ability to detox the liver. The lemon juice improves digestion, thus decreasing the filtering load placed on the liver.
7. Cabbage- This vegetable along with others of its kind (broccoli, cauliflower, Brussels sprouts etc) support the liver’s ability to cleanse away toxins.
8. Onions- This potent vegetable is very helpful in the elimination of heavy metals from the body.
9. Psyllium- This is a plant very rich is soluble-fiber. Psyllium can be found most commonly in powdered form and is great to include in juice to help reduce your cholesterol and cleanse your colon.
10. Brown Rice- This healthy carb is rich in iodine, potassium and essential minerals. This fiber rich food is easy to digest and leaves you feeling satiated.
CLICK HERE or Joint The Fit Club Here... , Don't wait start now!!!!!!!!!!!!!
1. Water- Consuming at least 2 liters of water daily will help stimulate your kidneys, liver and digestive system. It will boost your metabolism, accelerating toxin and fat elimination.
2. Seeds- A staple in Asian food, these tasty little seeds protect your liver from the effects of harmful toxins.
3. Beans- All types of beans and lentils, both canned in water or dried, enhance your liver’s ability to rid the body of toxins.
4. Herbal Teas- There are many types of herbal teas, all helpful in detoxing your body. Most are good aids in stimulating digestion, soothing the stomach and enhancing over all bodily function. Choose one or two that you most enjoy and drink it regularly.
5. Garlic- It is a blood cleanser and a natural antibiotic. It even lowers blood pressure.
6. Lemons- Lemons are touted for their ability to detox the liver. The lemon juice improves digestion, thus decreasing the filtering load placed on the liver.
7. Cabbage- This vegetable along with others of its kind (broccoli, cauliflower, Brussels sprouts etc) support the liver’s ability to cleanse away toxins.
8. Onions- This potent vegetable is very helpful in the elimination of heavy metals from the body.
9. Psyllium- This is a plant very rich is soluble-fiber. Psyllium can be found most commonly in powdered form and is great to include in juice to help reduce your cholesterol and cleanse your colon.
10. Brown Rice- This healthy carb is rich in iodine, potassium and essential minerals. This fiber rich food is easy to digest and leaves you feeling satiated.
CLICK HERE or Joint The Fit Club Here... , Don't wait start now!!!!!!!!!!!!!
Wednesday, March 11, 2009
What You Need to Know About a Detox Diet
I have had several people ask me for information on detoxing, include a special cousin Lisa. This is an excellent subject to touch on because it is important that you are not only concentrating on your workout, and diet routines to get fit, but also rid the body of un-natural and harmful toxin's as well. Let's see if I can stimulate some thought on the subject.
What is Detox?
Detox, short for detoxification, is the body's natural, ongoing process of neutralizing or eliminating toxins from the body. Toxins (anything that can potentially harm body tissue) are transformed chemically to less harmful compounds and excreted via stools or urine.
Sources of toxins include those produced in the body during normal functions, such as the ammonia produced during the breakdown of protein, and chemicals such as pesticides, household cleaners, food additives, drugs, pollution, cigarette smoke, and heavy metals like lead that enter the body when we ingest or inhale them.
What is a Detox Diet?
Although detox is primarily thought of as a treatment for alcohol or drug dependence, the term is also used to refer to diets, herbs, and other methods of removing environmental and dietary toxins from the body for optimum health.
There are many different types of detox diets. Generally, a detox diet is a short-term diet that:
-Minimizes the amount of chemicals ingested (for example, by the use of organic food).
-Emphasizes foods that provide the vitamins, nutrients, and antioxidants that the body needs for detoxification.
-Contains foods, such as high fiber foods and water, that draw out and eliminate toxins by increasing the frequency of bowel movements and urination.
Why do People go on a Detox Diet?
A growing body of research suggests that many of the chemicals we ingest daily through food, water, and air can become deposited in fat cells in our bodies. A diet that lacks certain nutrients may also impair our natural ability to detoxify chemicals, which further leads to their build-up in the body.
The cumulative load, called the "body burden", is thought to lead to illness and has been linked to hormonal imbalance, impaired immune function, nutritional deficiency, and an inefficient metabolism. Signs are thought to include indigestion, bad breath, fatigue, poor skin, and muscle pain.
Some private labs, such as Great Smokies Diagnostic Labs, offer tests that assess urine, stools, blood, and liver function. These tests are not standard medical tests and many medical doctors do not recognize them or consider them valid.
Benefits of a Detox Diet
People often report improved energy, clearer skin, regular bowel movements, improved digestion, and increased concentration and clarity after a detox diet.
Who Shouldn't Try a Detox Diet?
Anyone considering a detox diet should consult a qualified health professional and/or their medical doctor first.
Pregnant or nursing women or children shouldn't go on a detox diet. People with anemia, eating disorder, diabetes, kidney disease, thyroid disease, autoimmune disease, cancer, terminal illness, certain genetic diseases, and other chronic conditions shouldn't try this diet or should do so only under the supervision of their primary care provider. It is not intended for alcohol or drug detoxification.
Side Effects
One of the most common side effects is headache within the first few days of starting the detox diet, often due to caffeine withdrawal. For this reason, practitioners often suggest gradually decreasing the amount of caffeine prior to starting a detox diet. In addition, some people opt to take time off work to begin a detox diet or start the diet on the weekend.
Other side effects include excessive diarrhea, which can lead to dehydration and electrolyte loss. Constipation may occur if people consume excess fiber without also increasing their fluid intake. Other side effects can include tiredness, irritability, acne, weight loss, and hunger. Any worsening of symptoms or new symptoms that occur during a detox diet should prompt a visit to a qualified health professional.
Stay tuned for more information, or visit one of the following links for full details:
http://ecapskcab.mikegeary1.hop.clickbank.net/ or http://qapmoc2100.fatsecret.hop.clickbank.net/
What is Detox?
Detox, short for detoxification, is the body's natural, ongoing process of neutralizing or eliminating toxins from the body. Toxins (anything that can potentially harm body tissue) are transformed chemically to less harmful compounds and excreted via stools or urine.
Sources of toxins include those produced in the body during normal functions, such as the ammonia produced during the breakdown of protein, and chemicals such as pesticides, household cleaners, food additives, drugs, pollution, cigarette smoke, and heavy metals like lead that enter the body when we ingest or inhale them.
What is a Detox Diet?
Although detox is primarily thought of as a treatment for alcohol or drug dependence, the term is also used to refer to diets, herbs, and other methods of removing environmental and dietary toxins from the body for optimum health.
There are many different types of detox diets. Generally, a detox diet is a short-term diet that:
-Minimizes the amount of chemicals ingested (for example, by the use of organic food).
-Emphasizes foods that provide the vitamins, nutrients, and antioxidants that the body needs for detoxification.
-Contains foods, such as high fiber foods and water, that draw out and eliminate toxins by increasing the frequency of bowel movements and urination.
Why do People go on a Detox Diet?
A growing body of research suggests that many of the chemicals we ingest daily through food, water, and air can become deposited in fat cells in our bodies. A diet that lacks certain nutrients may also impair our natural ability to detoxify chemicals, which further leads to their build-up in the body.
The cumulative load, called the "body burden", is thought to lead to illness and has been linked to hormonal imbalance, impaired immune function, nutritional deficiency, and an inefficient metabolism. Signs are thought to include indigestion, bad breath, fatigue, poor skin, and muscle pain.
Some private labs, such as Great Smokies Diagnostic Labs, offer tests that assess urine, stools, blood, and liver function. These tests are not standard medical tests and many medical doctors do not recognize them or consider them valid.
Benefits of a Detox Diet
People often report improved energy, clearer skin, regular bowel movements, improved digestion, and increased concentration and clarity after a detox diet.
Who Shouldn't Try a Detox Diet?
Anyone considering a detox diet should consult a qualified health professional and/or their medical doctor first.
Pregnant or nursing women or children shouldn't go on a detox diet. People with anemia, eating disorder, diabetes, kidney disease, thyroid disease, autoimmune disease, cancer, terminal illness, certain genetic diseases, and other chronic conditions shouldn't try this diet or should do so only under the supervision of their primary care provider. It is not intended for alcohol or drug detoxification.
Side Effects
One of the most common side effects is headache within the first few days of starting the detox diet, often due to caffeine withdrawal. For this reason, practitioners often suggest gradually decreasing the amount of caffeine prior to starting a detox diet. In addition, some people opt to take time off work to begin a detox diet or start the diet on the weekend.
Other side effects include excessive diarrhea, which can lead to dehydration and electrolyte loss. Constipation may occur if people consume excess fiber without also increasing their fluid intake. Other side effects can include tiredness, irritability, acne, weight loss, and hunger. Any worsening of symptoms or new symptoms that occur during a detox diet should prompt a visit to a qualified health professional.
Stay tuned for more information, or visit one of the following links for full details:
http://ecapskcab.mikegeary1.hop.clickbank.net/ or http://qapmoc2100.fatsecret.hop.clickbank.net/
10 Ways to Have Fun During Workouts
When children play, they’re exercising – and having a great time. Ask an adult to climb the jungle gym and you’ll get a look that shouts, “You’ve got to be kidding!” Reclaim the joy of exercise with these 10 tips for making fitness fun again…How you exercise isn’t nearly as important as finding the inner drive to do it and keep at it until you see results. Join a spin class or train for a marathon. In fact, you can burn a ton of calories just jumping up and down for an hour in your living room. So why haven’t you done it yet? Lack of motivation is at the heart of so many adults’ struggle to get fit. Exercise just isn’t fun! It’s a tedious, sweaty task – like scrubbing the toilet. Nobody wants to do it.
What’s the secret of those who do get out of bed, off the couch and away from the computer long enough to work out? They make exercise fun. Here are 10 tips to put some shape-sculpting play into your day:
1. Get Out of That RutDon’t use only the treadmill, stationary bike and step machine at the gym. Variety is the spice of any successful fitness routine. So give yourself some more exciting options. Buy a jump rope, and see if you can still do a double jump. Strap on some roller blades and speed down the street – if you dare. How about working out with a balance ball? A medicine ball? In the water? Or relive a favorite childhood pastime, like tossing a Frisbee or a fierce game of tag.
As long as you’re having fun, you’ll forget you’re burning calories.
2. Walk out the Door The Great Outdoors is the world’s largest, most diverse playground. Look around your city for parks, walking trails and bike paths. Research nearby scenic landmarks, canyons, rivers or lakes for a great day hike. Many places may be the perfect spot to take your mate for an inexpensive date.
Don’t feel like driving anywhere and making a full day of it? Find a pair of ratty old pants, a comfy shirt, sun visor and gloves, and get knee-deep in your garden. Burning calories is more fun when you get to play in the dirt.
3. Mark It on Your Social Calendar Don’t have enough time for fraternizing and fitness? Make it a double date! Exercising with your friends adds an important layer of enjoyment to your workout – distraction. You’re too busy having a good time or chatting to realize that you’re burning calories.Sign up with friends for a weekly salsa class. Meet up at the gym for an hour of hip-hop kickboxing. Or make good use of your lunch hour and get outside for a brisk walk with co-workers before you eat.
4. Try the Couch Potato Workout Spending too much time in front of the TV? You’re probably making a permanent dent in the couch cushions – but not your weight-loss goals.
According to a 2003 Harvard study, watching television for just two hours a day increases your risk of obesity by 23%. Scarier still: The average woman watches nearly five hours of TV a day, more than doubling her risk.
Why is television so bad for you? Combine one part sedentary hobby with two parts unhealthy TV munchies, and you have a primetime recipe for weight gain.
If you’re addicted to television, turn the living room into a home gym. Put your treadmill, stationary bike or elliptical trainer in front of the screen and exercise while you watch.
5. Crank Up the Music Whether it’s Bon Jovi’s “You Give Love a Bad Name” or Beyonce’s “Single Ladies,” everyone has a song that gets them moving.
Your toes start tapping and your head begins to bob. Soon your hips are in full swing and you’re dancing like a lunatic in front of the bathroom mirror. Adrenaline is your workout’s best friend. So the next time you head to the gym, grab your favorite tunes and rock out while you work out.
6. Give Yourself an Incentive You've set some healthy fitness goals, and you’re really going for it – congrats! So what’s your reward? Nothing? Oops.
Sure, getting fit is enough for all your hard work, but let’s be honest. You want more, don’t you?
Few would be satisfied with just waiting patiently for the inches to melt away. We want a return on our efforts, and we want it now. So develop a reward program that will benefit you today, not six months away. Your rewards can be whatever you want, as long as they keep you focused on the goal.
They should never reverse your gains. So forget an ice cream binge to reward your five-pound weight loss. Instead plan for a weekend trip away or splurge on new shoes.
Whatever you choose, it should motivate you enough to keep you heading toward your fitness goal.
7. Train for a Race When you train for an athletic event, you invite adrenaline, excitement and anticipation into your fitness plans. You’re out to prove to yourself that you can do it.
Because events are scheduled, you have can’t get lazy along the way.
If you’ve never trained for a race before, start small. Enter a 5k run (3.1 miles), and see how you do. If it’s a breeze, great – try the next challenge. A 10k run (6.2 miles), half-marathon (13.1 miles) or short road bike race are all within your reach.
Give yourself at least 10 to 12 weeks to train, and chart your progress. And remember, each workout is a step closer to crossing that finish line.
8. Team Up If the thought of spending an hour sweating alongside strangers doesn’t thrill you, ditch the gym and join a community sports team. You get camaraderie and competition, which are hugely motivating reasons to exercise.Structured practices and games will also keep your exercise schedule plentiful and consistent. And because your own fitness and skill level contributes to a team’s success, you’ll probably feel motivated to push yourself even harder than if you were going it alone.Research adult leagues in your area – you’d be surprised how many are out there. Softball, soccer, basketball, doubles tennis… the list goes on.
What if there are no teams in your area? Start one.
9. Make It a Family Event Sitting down to a family dinner isn’t the only opportunity you have to connect with your spouse and kids after a busy day. Make fitness a family tradition too.Your back yard is full of possibilities. Put up a basketball hoop and challenge your spouse to a game of H-O-R-S-E. Set up a net for volleyball or badminton and make the teams parents vs. kids or boys vs. girls.
Pound a couple horseshoe posts into the ground, and bet your son a week’s worth of chores you’ll win. Too rainy outside? Take it indoors with Ping Pong, air hockey, billiards…
10. Get the Pets Involved Is Fido starting to pack on pounds too? Animals need exercise as much as we do. Taking the dog out for a walk or run is another chance to get your own butt in gear.
Make it a morning or evening routine, and you’ll easily take care of the 30 minutes of cardio recommended each day.What’s Your Fitness Style?Some people find it easy to set the alarm clock for 4:30 a.m. and jump out of bed for a five-mile run; others hit the snooze button so many times that they sleep through a morning workout. Find out which kinds of exercise are right for you. http://ecapskcab.mikegeary1.hop.clickbank.net/ or http://qapmoc2100.fatsecret.hop.clickbank.net/
What’s the secret of those who do get out of bed, off the couch and away from the computer long enough to work out? They make exercise fun. Here are 10 tips to put some shape-sculpting play into your day:
1. Get Out of That RutDon’t use only the treadmill, stationary bike and step machine at the gym. Variety is the spice of any successful fitness routine. So give yourself some more exciting options. Buy a jump rope, and see if you can still do a double jump. Strap on some roller blades and speed down the street – if you dare. How about working out with a balance ball? A medicine ball? In the water? Or relive a favorite childhood pastime, like tossing a Frisbee or a fierce game of tag.
As long as you’re having fun, you’ll forget you’re burning calories.
2. Walk out the Door The Great Outdoors is the world’s largest, most diverse playground. Look around your city for parks, walking trails and bike paths. Research nearby scenic landmarks, canyons, rivers or lakes for a great day hike. Many places may be the perfect spot to take your mate for an inexpensive date.
Don’t feel like driving anywhere and making a full day of it? Find a pair of ratty old pants, a comfy shirt, sun visor and gloves, and get knee-deep in your garden. Burning calories is more fun when you get to play in the dirt.
3. Mark It on Your Social Calendar Don’t have enough time for fraternizing and fitness? Make it a double date! Exercising with your friends adds an important layer of enjoyment to your workout – distraction. You’re too busy having a good time or chatting to realize that you’re burning calories.Sign up with friends for a weekly salsa class. Meet up at the gym for an hour of hip-hop kickboxing. Or make good use of your lunch hour and get outside for a brisk walk with co-workers before you eat.
4. Try the Couch Potato Workout Spending too much time in front of the TV? You’re probably making a permanent dent in the couch cushions – but not your weight-loss goals.
According to a 2003 Harvard study, watching television for just two hours a day increases your risk of obesity by 23%. Scarier still: The average woman watches nearly five hours of TV a day, more than doubling her risk.
Why is television so bad for you? Combine one part sedentary hobby with two parts unhealthy TV munchies, and you have a primetime recipe for weight gain.
If you’re addicted to television, turn the living room into a home gym. Put your treadmill, stationary bike or elliptical trainer in front of the screen and exercise while you watch.
5. Crank Up the Music Whether it’s Bon Jovi’s “You Give Love a Bad Name” or Beyonce’s “Single Ladies,” everyone has a song that gets them moving.
Your toes start tapping and your head begins to bob. Soon your hips are in full swing and you’re dancing like a lunatic in front of the bathroom mirror. Adrenaline is your workout’s best friend. So the next time you head to the gym, grab your favorite tunes and rock out while you work out.
6. Give Yourself an Incentive You've set some healthy fitness goals, and you’re really going for it – congrats! So what’s your reward? Nothing? Oops.
Sure, getting fit is enough for all your hard work, but let’s be honest. You want more, don’t you?
Few would be satisfied with just waiting patiently for the inches to melt away. We want a return on our efforts, and we want it now. So develop a reward program that will benefit you today, not six months away. Your rewards can be whatever you want, as long as they keep you focused on the goal.
They should never reverse your gains. So forget an ice cream binge to reward your five-pound weight loss. Instead plan for a weekend trip away or splurge on new shoes.
Whatever you choose, it should motivate you enough to keep you heading toward your fitness goal.
7. Train for a Race When you train for an athletic event, you invite adrenaline, excitement and anticipation into your fitness plans. You’re out to prove to yourself that you can do it.
Because events are scheduled, you have can’t get lazy along the way.
If you’ve never trained for a race before, start small. Enter a 5k run (3.1 miles), and see how you do. If it’s a breeze, great – try the next challenge. A 10k run (6.2 miles), half-marathon (13.1 miles) or short road bike race are all within your reach.
Give yourself at least 10 to 12 weeks to train, and chart your progress. And remember, each workout is a step closer to crossing that finish line.
8. Team Up If the thought of spending an hour sweating alongside strangers doesn’t thrill you, ditch the gym and join a community sports team. You get camaraderie and competition, which are hugely motivating reasons to exercise.Structured practices and games will also keep your exercise schedule plentiful and consistent. And because your own fitness and skill level contributes to a team’s success, you’ll probably feel motivated to push yourself even harder than if you were going it alone.Research adult leagues in your area – you’d be surprised how many are out there. Softball, soccer, basketball, doubles tennis… the list goes on.
What if there are no teams in your area? Start one.
9. Make It a Family Event Sitting down to a family dinner isn’t the only opportunity you have to connect with your spouse and kids after a busy day. Make fitness a family tradition too.Your back yard is full of possibilities. Put up a basketball hoop and challenge your spouse to a game of H-O-R-S-E. Set up a net for volleyball or badminton and make the teams parents vs. kids or boys vs. girls.
Pound a couple horseshoe posts into the ground, and bet your son a week’s worth of chores you’ll win. Too rainy outside? Take it indoors with Ping Pong, air hockey, billiards…
10. Get the Pets Involved Is Fido starting to pack on pounds too? Animals need exercise as much as we do. Taking the dog out for a walk or run is another chance to get your own butt in gear.
Make it a morning or evening routine, and you’ll easily take care of the 30 minutes of cardio recommended each day.What’s Your Fitness Style?Some people find it easy to set the alarm clock for 4:30 a.m. and jump out of bed for a five-mile run; others hit the snooze button so many times that they sleep through a morning workout. Find out which kinds of exercise are right for you. http://ecapskcab.mikegeary1.hop.clickbank.net/ or http://qapmoc2100.fatsecret.hop.clickbank.net/
Monday, March 9, 2009
Creative and Result Producing Workouts
Most people stick to workouts where they do something along the lines of 3 sets of 10-12 reps per exercise, with 2-3 minutes rest between sets. Booooorrrrring!!!! Here are a few examples of different methods to spice up your routine.
- Try 10 sets of 3, with only 20 seconds of rest between sets.
- Try using a fairly heavy weight and complete 6 sets of 6 reps, doing a 3 minute treadmill sprint between each weight lifting set.
- Try using a near maximum weight and do 10 sets of 1 rep, with only 30 seconds rest between sets.
- Try using lighter than normal weight and do 1 set of 50 reps for each exercise.
- Try a workout based on only one full body exercise, such as barbell clean & presses or dumbbell squat and presses, and do nothing but that exercise for an intense 20 minutes.
- Try a workout based on all bodyweight exercise such as push-ups, pull-ups, chin-ups, dips, bodyweight squats, lunges, up and down stairs, etc.
- Try a circuit of 12 different exercise covering the entire body without any rest between exercises.
- Try that same 12 exercise circuit on your subsequent workout, but do the entire circuit in the reverse order.
- Try your usual exercises at a faster repetition speed on one workout and then at a super-slow speed on the next workout.
- Try completing six 30 minute workouts one wek, followed by three 1 hour workouts the next week. This will keep your body guessing.
- Try doing drop sets of all of your exercises, where you drop the weight between each set and keep doing repetitions without any rest until complete muscular fatigue (usually 5-6 sets in a row).
There are many more ways to continue to change your training variables. These were just a taste of your possibilities. Be creative and get results.
http://ecapskcab.mikegeary1.hop.clickbank.net/ or http://qapmoc2100.fatsecret.hop.clickbank.net/
- Try 10 sets of 3, with only 20 seconds of rest between sets.
- Try using a fairly heavy weight and complete 6 sets of 6 reps, doing a 3 minute treadmill sprint between each weight lifting set.
- Try using a near maximum weight and do 10 sets of 1 rep, with only 30 seconds rest between sets.
- Try using lighter than normal weight and do 1 set of 50 reps for each exercise.
- Try a workout based on only one full body exercise, such as barbell clean & presses or dumbbell squat and presses, and do nothing but that exercise for an intense 20 minutes.
- Try a workout based on all bodyweight exercise such as push-ups, pull-ups, chin-ups, dips, bodyweight squats, lunges, up and down stairs, etc.
- Try a circuit of 12 different exercise covering the entire body without any rest between exercises.
- Try that same 12 exercise circuit on your subsequent workout, but do the entire circuit in the reverse order.
- Try your usual exercises at a faster repetition speed on one workout and then at a super-slow speed on the next workout.
- Try completing six 30 minute workouts one wek, followed by three 1 hour workouts the next week. This will keep your body guessing.
- Try doing drop sets of all of your exercises, where you drop the weight between each set and keep doing repetitions without any rest until complete muscular fatigue (usually 5-6 sets in a row).
There are many more ways to continue to change your training variables. These were just a taste of your possibilities. Be creative and get results.
http://ecapskcab.mikegeary1.hop.clickbank.net/ or http://qapmoc2100.fatsecret.hop.clickbank.net/
Saturday, March 7, 2009
Tired of the Same Old 3 sets of 10? So is Your Body! Discover How to Manipulate Training Variables
Everyone will inadvertently hit a frustrating plateau in their training at one time or another. You're cruising along for a while, gaining strenght, losing fat, looking better, and then all of a sudden it hits. Suddently, you find yourself even weaker than before on your lifts, or you find that you've gained back a couple of pounds. It happens to everyone. Most of the time, these plateaus occur because people rarely change their trining variables over time. Many people stick to the same type of exercises for the same basic sets and reps and rest periods with the same boring cardio routine. Well, I hope to open your mind and bring some creativity to your workouts.
There are many ways that you can strategically modify your training variables to assure that you maximize your fat loss and/or muscle building response to exercise. Most people only think about changes to their sets and reps performed, if they even think about changing their routines at all. However, other variables that can drastically affect your results are changing the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise types (multi-joint or single joint, free weight or machine based), the number of exercises per workout, the amount of resistance, the time under tension, the base of stability (standing, seated, on stability ball, one legged, etc.), the volume of work (sets x reps x distance moved), rest periods between sets, repetitions speed, range of motion, exercise angle (inclined, flat declined, bent over, upright, etc), training duration per workout, and training frequency per week. Sounds like a lot of different training aspects to consider in order to achieve the best results from your workouts, doesn't it? Well, that's where a knowledgeable personal trainer can make sense of all of this for you to make sure your training dosen't get stale. Check the next blog for a few examples to get your mind working to come up with more creative and result producing workouts. http://ecapskcab.mikegeary1.hop.clickbank.net/ or http://qapmoc2100.fatsecret.hop.clickbank.net/
There are many ways that you can strategically modify your training variables to assure that you maximize your fat loss and/or muscle building response to exercise. Most people only think about changes to their sets and reps performed, if they even think about changing their routines at all. However, other variables that can drastically affect your results are changing the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise types (multi-joint or single joint, free weight or machine based), the number of exercises per workout, the amount of resistance, the time under tension, the base of stability (standing, seated, on stability ball, one legged, etc.), the volume of work (sets x reps x distance moved), rest periods between sets, repetitions speed, range of motion, exercise angle (inclined, flat declined, bent over, upright, etc), training duration per workout, and training frequency per week. Sounds like a lot of different training aspects to consider in order to achieve the best results from your workouts, doesn't it? Well, that's where a knowledgeable personal trainer can make sense of all of this for you to make sure your training dosen't get stale. Check the next blog for a few examples to get your mind working to come up with more creative and result producing workouts. http://ecapskcab.mikegeary1.hop.clickbank.net/ or http://qapmoc2100.fatsecret.hop.clickbank.net/
Thursday, March 5, 2009
Why Excess Abdominal Fat Is Deadlier Than You Think
Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.
However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly determined that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat. There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles. The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it. Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases. Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis. If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.
So what gets rid of extra abdominal fat? The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.
The only solution to consistently lose your abdominal fat and keep it off for good is to combine a sound strategic nutritious diet full of unprocessed natural foods with a properly designed exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right. I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.
Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. Most people will do your typical boring cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.
Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss. The entire solution... all of the nutritional strategies, as well and training sequences, exercise combinations, and more have all been compiled in here: http://ecapskcab.mikegeary1.hop.clickbank.net/ . Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.
If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple. The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.
I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.
A lot of people have emailed me with questions about whether they need any special equipment, if they're too old or too young for this program, etc. There is a page that should answer all of your questions... go to : http://ecapskcab.mikegeary1.hop.clickbank.net/ . Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases. Get the solution to rid yourself for life of this problem at... http://ecapskcab.mikegeary1.hop.clickbank.net/ or
http://qapmoc2100.fatsecret.hop.clickbank.net/ . Train hard, eat right, and enjoy life!
Have a great day!
Nate.......
http://bodyfitness.blinkweb.com/
However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly determined that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat. There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles. The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it. Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases. Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis. If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.
So what gets rid of extra abdominal fat? The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.
The only solution to consistently lose your abdominal fat and keep it off for good is to combine a sound strategic nutritious diet full of unprocessed natural foods with a properly designed exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right. I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.
Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. Most people will do your typical boring cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.
Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss. The entire solution... all of the nutritional strategies, as well and training sequences, exercise combinations, and more have all been compiled in here: http://ecapskcab.mikegeary1.hop.clickbank.net/ . Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.
If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple. The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.
I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.
A lot of people have emailed me with questions about whether they need any special equipment, if they're too old or too young for this program, etc. There is a page that should answer all of your questions... go to : http://ecapskcab.mikegeary1.hop.clickbank.net/ . Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases. Get the solution to rid yourself for life of this problem at... http://ecapskcab.mikegeary1.hop.clickbank.net/ or
http://qapmoc2100.fatsecret.hop.clickbank.net/ . Train hard, eat right, and enjoy life!
Have a great day!
Nate.......
http://bodyfitness.blinkweb.com/
Wednesday, March 4, 2009
Energy Drinks and Their Effects
I recently read about a study (sorry, I don't have the exact citation or the exact numbers involved), but here was the general details of the study...The researchers split the group into 2 large groups of people. The first group they gave one of these typical "energy drinks" that you see everywhere. Now here's the important part... they specifically told this first group of people that this energy drink they were receiving would increase their strength and endurance levels and increase their energy output.
The 2nd group received the exact same "energy drink" but was not told what the drink was, so nothing was said about it improving anything. For all these people knew, they were just being given a drink for no reason.**The results:Very interesting!
The 1st group, which was told that the energy drink would improve their strength and endurance, actually DID increase their strength outputs and endurance tests.
However, the 2nd group, which received the EXACT SAME "energy drink" was NOT TOLD that it would help anything, and therefore, they showed no measurable signs of improvement on any of the tests!Wow... yet another powerful example of how it's ALL IN YOUR MIND!
One way this can be applied to your nutrition and workouts:1. When you're performing certain exercises, you need to really strongly BELIEVE IN YOUR MIND that those exercises are transforming your body... in return, that strong belief will improve your results in the gym MUCH more than just mindlessly going through the exercises.2. When you're eating healthy food, you need to really strongly believe and think about how much that food is making you leaner, stronger, and more energetic. If you believe strongly how much that food is helping you, it WILL help you much more than if you didn't think about what you were eating positively.This is very powerful stuff!
If you want to learn another super-powerful technique to make your MIND WORK FOR YOU in getting you the exact body that you want...make sure to sign up for my newsletter at:
http://qapmoc2100.fatsecret.hop.clickbank.net/., or http://ecapskcab.mikegeary1.hop.clickbank.net/
The 2nd group received the exact same "energy drink" but was not told what the drink was, so nothing was said about it improving anything. For all these people knew, they were just being given a drink for no reason.**The results:Very interesting!
The 1st group, which was told that the energy drink would improve their strength and endurance, actually DID increase their strength outputs and endurance tests.
However, the 2nd group, which received the EXACT SAME "energy drink" was NOT TOLD that it would help anything, and therefore, they showed no measurable signs of improvement on any of the tests!Wow... yet another powerful example of how it's ALL IN YOUR MIND!
One way this can be applied to your nutrition and workouts:1. When you're performing certain exercises, you need to really strongly BELIEVE IN YOUR MIND that those exercises are transforming your body... in return, that strong belief will improve your results in the gym MUCH more than just mindlessly going through the exercises.2. When you're eating healthy food, you need to really strongly believe and think about how much that food is making you leaner, stronger, and more energetic. If you believe strongly how much that food is helping you, it WILL help you much more than if you didn't think about what you were eating positively.This is very powerful stuff!
If you want to learn another super-powerful technique to make your MIND WORK FOR YOU in getting you the exact body that you want...make sure to sign up for my newsletter at:
http://qapmoc2100.fatsecret.hop.clickbank.net/., or http://ecapskcab.mikegeary1.hop.clickbank.net/
Which Breakfast is best
A little nutrition IQ test for you today. See if you can guess correctly which breakfast is healthier below.
Breakfast option #1:-Special K cereal with low-fat soy milk-Glass of Orange juice-Half of a wheat bagel Breakfast
option #2:-Half of a grapefruit-Whole eggs scrambled with vegetables & organic grass-fed cheese, topped with avocado slices and salsa-Bison sausage (grass-fed, organic)And the winner is... breakfast #2 by a landslide!If you picked breakfast #1... well, you've been fooled by clever marketing to think that soy milk, special K cereals, and wheat bagels are actually health foods.
Here are the major problems with breakfast #1:a. There's NOTHING even remotely healthy about soy milk, despite the billions of dollars of marketing they have behind it to try to scam you into thinking processed soy is a health food. Beyond the possible thyroid problems that soy can create for many people, soy has many anti-nutrients such as phytates, lectins, oxalates, and protease inhibitors that can be detrimental if overconsumed. Soy can also contain high levels of certain heavy metals, is one of the most allergenic foods on earth, has one of the highest levels of pesticide residues of any food, and also can create a hormonal mess if overconsumed in the bodies of both men and women due to excess estrogenic compounds.Want more belly fat? Well, go ahead and drink daily soy milk and I can bet you'll gain lots more belly fat!If you want to learn all of the gory details and the full history of soy processing, I highly recommend "The Whole Soy Story" by Kaayla Daniel, PhD.You can find it at amazon.
Despite the marketing claims that Special K cereal is a health food, realize that it is still mostly refined flour with very little fiber. This is definitely not a great fat loss choice even though the ads will try to convince you of this.c. Most wheat bagels still have way too much refined flours in them to be considered healthy.
http://qapmoc2100.fatsecret.hop.clickbank.net/
This is yet another blood sugar trap disguised as health food.d. The glass of orange juice will give you even more carbs in this already carb-heavy meal. Although orange juice has a lot of nutrients, it is still a lot of excess sugar waiting to give you even more wild blood sugar swings.
Stick to a whole orange (or a grapefruit) instead of juice... thay way, you get a lot more fiber and will fill you up more and slow the blood sugar response. Breakfast #2, if you'll notice, is a much more balanced meal, that still contains some carbohydrates, but provides a lot more protein and healthy fats with the whole eggs & organic grass-fed cheese and bison. Rounding out the nutrition profile with avocado, salsa, mixed veggies in the eggs and a half of a grapefruit really makes this breakfast a winner that will provide your body with loads of nutrients and antioxidants as well as keeping you satisfied longer, without any wild blood sugar swings. For more on this subject I suggest you visit: http://ecapskcab.mikegeary1.hop.clickbank.net/
Breakfast option #1:-Special K cereal with low-fat soy milk-Glass of Orange juice-Half of a wheat bagel Breakfast
option #2:-Half of a grapefruit-Whole eggs scrambled with vegetables & organic grass-fed cheese, topped with avocado slices and salsa-Bison sausage (grass-fed, organic)And the winner is... breakfast #2 by a landslide!If you picked breakfast #1... well, you've been fooled by clever marketing to think that soy milk, special K cereals, and wheat bagels are actually health foods.
Here are the major problems with breakfast #1:a. There's NOTHING even remotely healthy about soy milk, despite the billions of dollars of marketing they have behind it to try to scam you into thinking processed soy is a health food. Beyond the possible thyroid problems that soy can create for many people, soy has many anti-nutrients such as phytates, lectins, oxalates, and protease inhibitors that can be detrimental if overconsumed. Soy can also contain high levels of certain heavy metals, is one of the most allergenic foods on earth, has one of the highest levels of pesticide residues of any food, and also can create a hormonal mess if overconsumed in the bodies of both men and women due to excess estrogenic compounds.Want more belly fat? Well, go ahead and drink daily soy milk and I can bet you'll gain lots more belly fat!If you want to learn all of the gory details and the full history of soy processing, I highly recommend "The Whole Soy Story" by Kaayla Daniel, PhD.You can find it at amazon.
Despite the marketing claims that Special K cereal is a health food, realize that it is still mostly refined flour with very little fiber. This is definitely not a great fat loss choice even though the ads will try to convince you of this.c. Most wheat bagels still have way too much refined flours in them to be considered healthy.
http://qapmoc2100.fatsecret.hop.clickbank.net/
This is yet another blood sugar trap disguised as health food.d. The glass of orange juice will give you even more carbs in this already carb-heavy meal. Although orange juice has a lot of nutrients, it is still a lot of excess sugar waiting to give you even more wild blood sugar swings.
Stick to a whole orange (or a grapefruit) instead of juice... thay way, you get a lot more fiber and will fill you up more and slow the blood sugar response. Breakfast #2, if you'll notice, is a much more balanced meal, that still contains some carbohydrates, but provides a lot more protein and healthy fats with the whole eggs & organic grass-fed cheese and bison. Rounding out the nutrition profile with avocado, salsa, mixed veggies in the eggs and a half of a grapefruit really makes this breakfast a winner that will provide your body with loads of nutrients and antioxidants as well as keeping you satisfied longer, without any wild blood sugar swings. For more on this subject I suggest you visit: http://ecapskcab.mikegeary1.hop.clickbank.net/
Monday, March 2, 2009
Who doesn't want six pack abs?
Is there anyone out there that doesn't want six pack abs, or a healthier fitter body, that makes them feel and look great?
I don't think so! Thats why I wanted to create this blog and get people excited about their health and well being. I want to share some of what I learned in books and programs, that helped me flatten my stomach, get the six pack abs I craved, and made me look and feel great overall.
If you follow my blog, and the information contained therein, I am positive you will get excite, and take the necessary steps to increase you fittness level, and make you look and feel good for life. You will notice change in your body in record breaking time, without killing yourself to get there.
We will discuss workout programs, Healthy Food, and Dieting strategies that make it all so easy. So please join in on the discussions, and let's get you fit before the next summer vacation. The first thing we need to discuss is your mental attitude.
The reason I put mental attitude and beliefs in front of the actual details of training/nutrition for weight loss is because your mental status is the true starting point for success in anything. This involves:* DECIDING exactly what you want (how you want your body to look, how much confidence you want to feel, how much energy you want, internal health, etc) * Making sure you actually have a BURNING DESIRE for what you want to achieve* Setting/documenting EXACT GOALS for what you want to achieve* VISUALIZING and "feeling" what you want to achieve* BELIEVING that you CAN actually achieve it* Taking massive action NOW to start achieving (no procrastination)In order to ever be successful at anything, all excuses need to go out the window... there is no such thing as poor genetics, no such thing as "not enough time", no such thing as "it's just too hard"... no excuses at all for not achieving what you set out to achieve.This is the stuff nobody ever wants to talk about, but this is more important to get right first before ever dealing with the "details" about workouts and how to eat for fat loss or any goal.If you want to get your mindset straight, and also set yourself on the right path with the "details" of your workouts and dietary strategies, check out http://bodyfitness.blinkweb.com/, get free newsletters with all the details.
http://ecapskcab.mikegeary1.hop.clickbank.net/ or
http://qapmoc2100.fatsecret.hop.clickbank.net/
I don't think so! Thats why I wanted to create this blog and get people excited about their health and well being. I want to share some of what I learned in books and programs, that helped me flatten my stomach, get the six pack abs I craved, and made me look and feel great overall.
If you follow my blog, and the information contained therein, I am positive you will get excite, and take the necessary steps to increase you fittness level, and make you look and feel good for life. You will notice change in your body in record breaking time, without killing yourself to get there.
We will discuss workout programs, Healthy Food, and Dieting strategies that make it all so easy. So please join in on the discussions, and let's get you fit before the next summer vacation. The first thing we need to discuss is your mental attitude.
The reason I put mental attitude and beliefs in front of the actual details of training/nutrition for weight loss is because your mental status is the true starting point for success in anything. This involves:* DECIDING exactly what you want (how you want your body to look, how much confidence you want to feel, how much energy you want, internal health, etc) * Making sure you actually have a BURNING DESIRE for what you want to achieve* Setting/documenting EXACT GOALS for what you want to achieve* VISUALIZING and "feeling" what you want to achieve* BELIEVING that you CAN actually achieve it* Taking massive action NOW to start achieving (no procrastination)In order to ever be successful at anything, all excuses need to go out the window... there is no such thing as poor genetics, no such thing as "not enough time", no such thing as "it's just too hard"... no excuses at all for not achieving what you set out to achieve.This is the stuff nobody ever wants to talk about, but this is more important to get right first before ever dealing with the "details" about workouts and how to eat for fat loss or any goal.If you want to get your mindset straight, and also set yourself on the right path with the "details" of your workouts and dietary strategies, check out http://bodyfitness.blinkweb.com/, get free newsletters with all the details.
http://ecapskcab.mikegeary1.hop.clickbank.net/ or
http://qapmoc2100.fatsecret.hop.clickbank.net/
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